Mon: Easy 10k but felt very sluggish. Missed my swim class in the evening due to work commitments.
Tues: HuRTs (4 by 10 mins)
Again not feeling great, probably had something to do with the 4 coffees I had prior to the session as my stomach was a little upset but legs were also heavy.
rep 1 (3.29 pace)
rep 2 (3.27 pace)
rep 3 (3.45 pace)
rep 4 (3.34 pace)
Wed: Ran into work (5k very easy, legs felt a little better. Followed by 30 mins on the spin bike (1 min on, 30 spin).
I've a massage scheduled this evening so hopefully that will sort the legs out..
Heading over to Manly tomorrow for a 16.5k tempo run with the HuRTs boys...should be fun...
Wednesday, January 25, 2012
Friday, January 20, 2012
The Descendants
Wed: Easy 10k, went to the body mechanic who is keen for me to cut back on the Ks but I felt good as gold after he stuck a few needles in my glut. To be honest my pf was tender going in but didn't feel a thing leaving.
Thurs: am - session with BIg Bear that focused on core and glut strength.
Lunch: Out with the HuRTs for 8 by 800m. Big turnout with Tucks and Scott at the front. Just tried to run them steady. First one was in 2.34 and the rest were in 2.30/31 with the last one in 2.24. Of course I had to go with Tom in the last one....I will never learn.
In the evening, I was tossing up whether to go to 'PJ Harvey' or 'The Descendants'. We opted for the latter and I wasn't disappointed. George Clooney is excellent in this tragic tale but in a very odd way I had no emotional attachment to any of the characters. I suppose I considered all the tragedy as part of life.
Fri: ran to the pool from some drills then ran to work.
Sat: long run with Laura, Tim and Mike - 30k in 2.11 (4.22 km/m). Felt good throughout and happy to get progressively quicker.
10k (4.36)
8k (4.27)
8k (4.18)
4k (4.05)
Sun: easy 10k
Thurs: am - session with BIg Bear that focused on core and glut strength.
Lunch: Out with the HuRTs for 8 by 800m. Big turnout with Tucks and Scott at the front. Just tried to run them steady. First one was in 2.34 and the rest were in 2.30/31 with the last one in 2.24. Of course I had to go with Tom in the last one....I will never learn.
In the evening, I was tossing up whether to go to 'PJ Harvey' or 'The Descendants'. We opted for the latter and I wasn't disappointed. George Clooney is excellent in this tragic tale but in a very odd way I had no emotional attachment to any of the characters. I suppose I considered all the tragedy as part of life.
Fri: ran to the pool from some drills then ran to work.
Sat: long run with Laura, Tim and Mike - 30k in 2.11 (4.22 km/m). Felt good throughout and happy to get progressively quicker.
10k (4.36)
8k (4.27)
8k (4.18)
4k (4.05)
Sun: easy 10k
Tuesday, January 17, 2012
Recovery
Mon: 9.5k with the HuRT squad. I was quite tired towards the end of the run down Hickson road.
In the evening, went to swim school with Vlad...knackered at the end of it. Only really doing drills and some freestyle at the end of it.
Tues: HuRTs (6 by 5 mins)Opted only for 6 reps as I am keen not to push myself after the marathon. Kept the pace relaxed at 3.35 km/m.
In the evening, went to swim school with Vlad...knackered at the end of it. Only really doing drills and some freestyle at the end of it.
Tues: HuRTs (6 by 5 mins)Opted only for 6 reps as I am keen not to push myself after the marathon. Kept the pace relaxed at 3.35 km/m.
Sunday, January 15, 2012
The Tree of life
Fri: Ran to Cook and PHilips pool for some swim practice, then ran into work.
In the arvo went to the gym for 40 mins hard on the bike (1 min on, 30 sec easy for 30 mins with a 10 min climb)
Rested Saturday
Sun: Out with auld Timmy chasing a 6foot qualifier to the Sydney Marathon Clinic in Smithfield. The weather Gods were with us, giving us a cool day with a bit of rain. We started out slow and increased the pace half way finishing in 3hrs 20. Actually felt pretty comfortable throughout and glad to get through it....I'm sure Tim will talk about the characters we met on out journey and can you believe it no teabags at the finish ;)
On the movie front, I ended up getting to see the 'tree of life'. Well what can I say other than it's amazing, surreal and such a beautiful movie. In the first hour, there's very little dialogue but we are immersed in a glorious visual display of life from the beginning. Life in all it's beauty and terror is explored in 1950's middle America where we follow the O'Brien family through their own trials and tribulations. Its a movie everyone should see...! Goodnight and good luck!
In the arvo went to the gym for 40 mins hard on the bike (1 min on, 30 sec easy for 30 mins with a 10 min climb)
Rested Saturday
Sun: Out with auld Timmy chasing a 6foot qualifier to the Sydney Marathon Clinic in Smithfield. The weather Gods were with us, giving us a cool day with a bit of rain. We started out slow and increased the pace half way finishing in 3hrs 20. Actually felt pretty comfortable throughout and glad to get through it....I'm sure Tim will talk about the characters we met on out journey and can you believe it no teabags at the finish ;)
On the movie front, I ended up getting to see the 'tree of life'. Well what can I say other than it's amazing, surreal and such a beautiful movie. In the first hour, there's very little dialogue but we are immersed in a glorious visual display of life from the beginning. Life in all it's beauty and terror is explored in 1950's middle America where we follow the O'Brien family through their own trials and tribulations. Its a movie everyone should see...! Goodnight and good luck!
Thursday, January 12, 2012
2k by 4 (off 2 mins)
Ran into work. Missed the HuRTs session today so headed out on my own. Started the reps from Shelley and they went as follows
6.38
6.42
6.31
6.39
A bit of a swirling wind out there which was more apparent on rep 2 and 4 for me. Felt good throughout but would have liked a bit of company. Ran into Jono Fenton on my first rep...!
No pain in my PF this morning, obviously the icing, stretching and massage is adding value but the biggest contributor is the strasbourg sock. Managed to keep it on the whole night.
6.38
6.42
6.31
6.39
A bit of a swirling wind out there which was more apparent on rep 2 and 4 for me. Felt good throughout but would have liked a bit of company. Ran into Jono Fenton on my first rep...!
No pain in my PF this morning, obviously the icing, stretching and massage is adding value but the biggest contributor is the strasbourg sock. Managed to keep it on the whole night.
Wednesday, January 11, 2012
Running here there and everywhere
Mon: Ran into work, at lunch ran over to Milson's point to see Mark Green about plantar. Mark is keen for me to reduce my kms and has given me some stretches to do. He also thinks it's nerve related so will focus on releasing the tension especially in my calves. Ran back to Shelley. Then ran home to Surry Hills. Put the kids to bed then ran down to Cook and Philips for a stroke correction class with Vlad. Knackered after the session and then ran home!
Tues: 8k easy in the morning
45 min tempo session with the HuRTs boys at lunch. Never felt a 100% comfortable but happy to get through the session. Got back in 44.55, the tunnel on HIckson messed up the garmin but after chatting to Tom the pace was approx 3.42. Timmy blamed the crowd but he was actually walking when I passed him on the hill near Boy Charlton. Auld Timmy is struggling at the moment..
Wed: Ran into work, squeezed in a quick 4k at lunch (too busy at work), ran home..
Tues: 8k easy in the morning
45 min tempo session with the HuRTs boys at lunch. Never felt a 100% comfortable but happy to get through the session. Got back in 44.55, the tunnel on HIckson messed up the garmin but after chatting to Tom the pace was approx 3.42. Timmy blamed the crowd but he was actually walking when I passed him on the hill near Boy Charlton. Auld Timmy is struggling at the moment..
Wed: Ran into work, squeezed in a quick 4k at lunch (too busy at work), ran home..
Monday, January 9, 2012
A man of few words
Fri: Out for an easy 10k
Sat: Felt tired so I was looking at a rest day but in the arvo decided to run down to Boy Chartlton for a 1k swim with Big Bear and Katie. Ran home from the pool.
Sun: Decided to go early and arranged to meet Tim, Steve T and Conway. I didnt plan a late night Saturday but after a late dinner in Darling Harbour, my father in law twisted my arm and ended up in Star City. Ended up winning $180 playing black Jack but woke with a terrible hangover.
Conway was a no show (apparently on the drink) so just tucked in behind Tim & Steve and said very little during the entire run. Steve T retired at 13k citing tired legs and auld Timmy could only manage 90 odd mins. Ended up running 26k in 4.34 pace...tough run!
Sat: Felt tired so I was looking at a rest day but in the arvo decided to run down to Boy Chartlton for a 1k swim with Big Bear and Katie. Ran home from the pool.
Sun: Decided to go early and arranged to meet Tim, Steve T and Conway. I didnt plan a late night Saturday but after a late dinner in Darling Harbour, my father in law twisted my arm and ended up in Star City. Ended up winning $180 playing black Jack but woke with a terrible hangover.
Conway was a no show (apparently on the drink) so just tucked in behind Tim & Steve and said very little during the entire run. Steve T retired at 13k citing tired legs and auld Timmy could only manage 90 odd mins. Ended up running 26k in 4.34 pace...tough run!
Thursday, January 5, 2012
Midweek running
Wed: Ran into work and went out for an easy 8-9k at lunch, struggled in the heat.
Thurs: Out with Eamo at lunch for an easy 9k.
After work I ran from Shelley to centennial and did a 10k steady state tempo in the park. I ran on the inside track which was a pretty tricky as you need to be careful with your footing. Kept the pace at 3.45km/k. 2k cool down. Lots of people in the park this evening.
Thurs: Out with Eamo at lunch for an easy 9k.
After work I ran from Shelley to centennial and did a 10k steady state tempo in the park. I ran on the inside track which was a pretty tricky as you need to be careful with your footing. Kept the pace at 3.45km/k. 2k cool down. Lots of people in the park this evening.
Tuesday, January 3, 2012
10 by 3 mins off 60 secs (HuRTs)
Ran into work this morning and then went out with the HuRTs for a V02 session. It was pretty hot out there today and surprisingly there were quite a few people around.
I ran with Jono for the majority with Heyden a few seconds behind us. I didn't have a garmin but Jono informs me that for the 1st 8 reps we averaged 3.24 km/m and for the last 2 3.15 km/m. Not sure if it was the weather but i found the session pretty tough!
I ran with Jono for the majority with Heyden a few seconds behind us. I didn't have a garmin but Jono informs me that for the 1st 8 reps we averaged 3.24 km/m and for the last 2 3.15 km/m. Not sure if it was the weather but i found the session pretty tough!
Monday, January 2, 2012
Happy New Year
Fri 30th: 8 by 800 in Cessnock (Drain Oval), 90 sec recovery, I was pretty consistent with an avg of 2.35
Sat 31st: 50 min easy
Sun 1st: 26k in a shade under 2 hours, pretty hot and never felt that comfortable, just happy to get through it.
Mon 2nd: 55 mins easy with some strides...
Back to work in the morning, happy to get back into it, guess I like the routine of it all.
No year in review for me, as I had a shocker. Ran one good race all year, which was the 10k in Homebush. I've been pulling together a plan for 2012, no major change but will ensure I incorporate recovery into the week. I also seem to have difficulty incorporating the 3 core
strands ( v02, lactate threshold and endurance) into a week without getting a niggle. So with a heavy heart I will adopte a phased approach and if the body is up to it I will mix it up. For the 10k in Nov, in the 4-5 weeks prior I focused on V02 but racing within 3 days resulted in a niggle in my calf. As a result I've been more or less confined to shorter tempos for the month of Dec. So i will continue to train like this. This is not a bad thing given my key focus for 2012 will be running a sub 2 hr 40 marathon which does not require much in a way of v02 and requires a more phased approach. Anyhow even with a slight niggle, I've enter Rotterdam. Time will tell if my plan comes together!
Movies of the Year
1) Midnight in Paris
2) The Guard
3) Drive
A piss poor year on the movie front but it was a stellar return to form for Woody Allen with 'Midnight in Paris'. Owen Wilson plays Woody to a tee, dressing like him and is wonderfully whimsical as love sick pup primarily of culture but as with all Allen's characters they never really understands the opposite sex.
The Guard is a fantastic black comedy with Brendan Glesson as an oddball cop. Back in the day, I've served this man a bowl of soup and a pint of the black stuff. It's great to see him go from strength to strength after a very impressive doco on Winston Churchill and the very funny 'in burges'.
Drive on the other hand is a slow burner which really brings Ryan Gosling's talent to the fore. I thought he was the perfect womanizer in 'crazy stupid love' and he plays the sad eyed man of few words like Brando of old. Not sure if he will hit the latter's dizzy heights but he 'may be a contender'.
The reality is, for date night I choose 'alcohol' over 'movies' so I didn't get to see as many as I would have liked. For instance, I am a big Terrence Malick fan and I didn't see 'The Tree of Life'. It's out on DVD now and will rent it when the 'good wife' is away...as she has no time for TM whatsoever. Which brings me to the my favourite TV show of 2011. I am big fan of the 'Modern Family & White Collar but the gong has to go to the 'Good Wife' :)
Sat 31st: 50 min easy
Sun 1st: 26k in a shade under 2 hours, pretty hot and never felt that comfortable, just happy to get through it.
Mon 2nd: 55 mins easy with some strides...
Back to work in the morning, happy to get back into it, guess I like the routine of it all.
No year in review for me, as I had a shocker. Ran one good race all year, which was the 10k in Homebush. I've been pulling together a plan for 2012, no major change but will ensure I incorporate recovery into the week. I also seem to have difficulty incorporating the 3 core
strands ( v02, lactate threshold and endurance) into a week without getting a niggle. So with a heavy heart I will adopte a phased approach and if the body is up to it I will mix it up. For the 10k in Nov, in the 4-5 weeks prior I focused on V02 but racing within 3 days resulted in a niggle in my calf. As a result I've been more or less confined to shorter tempos for the month of Dec. So i will continue to train like this. This is not a bad thing given my key focus for 2012 will be running a sub 2 hr 40 marathon which does not require much in a way of v02 and requires a more phased approach. Anyhow even with a slight niggle, I've enter Rotterdam. Time will tell if my plan comes together!
Movies of the Year
1) Midnight in Paris
2) The Guard
3) Drive
A piss poor year on the movie front but it was a stellar return to form for Woody Allen with 'Midnight in Paris'. Owen Wilson plays Woody to a tee, dressing like him and is wonderfully whimsical as love sick pup primarily of culture but as with all Allen's characters they never really understands the opposite sex.
The Guard is a fantastic black comedy with Brendan Glesson as an oddball cop. Back in the day, I've served this man a bowl of soup and a pint of the black stuff. It's great to see him go from strength to strength after a very impressive doco on Winston Churchill and the very funny 'in burges'.
Drive on the other hand is a slow burner which really brings Ryan Gosling's talent to the fore. I thought he was the perfect womanizer in 'crazy stupid love' and he plays the sad eyed man of few words like Brando of old. Not sure if he will hit the latter's dizzy heights but he 'may be a contender'.
The reality is, for date night I choose 'alcohol' over 'movies' so I didn't get to see as many as I would have liked. For instance, I am a big Terrence Malick fan and I didn't see 'The Tree of Life'. It's out on DVD now and will rent it when the 'good wife' is away...as she has no time for TM whatsoever. Which brings me to the my favourite TV show of 2011. I am big fan of the 'Modern Family & White Collar but the gong has to go to the 'Good Wife' :)
Thursday, December 29, 2011
Christmas excess
Away in the Hunter with the family at the moment but still managing to squeeze a few runs in.
Fri 23rd: 10k easy
Sat 24th: 5k tempo with Tim. Ended up with an average pace of 3.35 but struggled through this one with a terrible hangover. In fact, this has been a huge month of drinking for me, I will be happy when January rolls around.
Sun 25th: 50 mins easy no garmin so around 11k
Mon 26th: 20k at 4.30 pace
Tues 27th: 60 mins easy, no garmin again, opted to run on the inside trail in centennial. Ended up with 8 short hill reps.
Wed 28th: Tempo 2 by 4k, basically ran on the highway from Lovedale to Cessnock. The first rep was into in the wind averaging 3.45, the return leg was breeze averaging 3.32.
Thurs 29th: 10.5k easy, ran to Ed's parents house for a feast of steak and beer..
Fri 23rd: 10k easy
Sat 24th: 5k tempo with Tim. Ended up with an average pace of 3.35 but struggled through this one with a terrible hangover. In fact, this has been a huge month of drinking for me, I will be happy when January rolls around.
Sun 25th: 50 mins easy no garmin so around 11k
Mon 26th: 20k at 4.30 pace
Tues 27th: 60 mins easy, no garmin again, opted to run on the inside trail in centennial. Ended up with 8 short hill reps.
Wed 28th: Tempo 2 by 4k, basically ran on the highway from Lovedale to Cessnock. The first rep was into in the wind averaging 3.45, the return leg was breeze averaging 3.32.
Thurs 29th: 10.5k easy, ran to Ed's parents house for a feast of steak and beer..
Thursday, December 22, 2011
Let England Shake...
Yep, it's that time of the year!! What are the top 3 albums of the year?
So in order
1) Let England Shake - PJ Harvey
2) Torches - Foster the People
3) 21 - Adele
Let England Shake was a country mile ahead of the competition, a little like Tucks when it comes to the HuRT squad. A political tour de force that appreciates the demise of the English empire but still yearns for the country who believe 'the sun never set upon it's empire'. Funny with talk of the Euro collapsing the focus is firmly on the Eastern side of the world!! In saying that methinks with the Olympics in London and England getting a pretty easy group in the Euro it may be a glorious year in 2012 for ENGLAND....Cameron's call to shun Europe adds further credence to the rise of the auld English Empire. But please don't tell Timmy!
Torches is a great summer album, 'pump up kids' which is getting plenty of airplay is only half the story...contains some great rocking tunes...
Well with someone like Adele we've all heard it all before but i was pleasantly surprised how good the album is. Some great classic tunes that the whole family will love.
Honourable mentions - the fleet foxes, Wilco & Bon Iver.
On the running front, out with the HuRT squad for an easy 45 mins on Monday, on Tuesday I had a stomach bug so rested, on Wednesday got out for 4k by 2 with 2 min rest. Felt good with the 1st rep avging 3.27 and the second in 3.29. Today I got out for an easy 8k catching the tail end of the HuRT squad..
In Sweeney fashion, i will add youtube clips to give you a snapshot of my music of the year...
Let England Shake
http://www.youtube.com/watch?v=C7mcM9kWPHw&ob=av3n
Pump up kids
http://www.youtube.com/watch?v=SLK7hrRijes
Adele
http://www.youtube.com/watch?v=rYEDA3JcQqw&ob=av2e
So in order
1) Let England Shake - PJ Harvey
2) Torches - Foster the People
3) 21 - Adele
Let England Shake was a country mile ahead of the competition, a little like Tucks when it comes to the HuRT squad. A political tour de force that appreciates the demise of the English empire but still yearns for the country who believe 'the sun never set upon it's empire'. Funny with talk of the Euro collapsing the focus is firmly on the Eastern side of the world!! In saying that methinks with the Olympics in London and England getting a pretty easy group in the Euro it may be a glorious year in 2012 for ENGLAND....Cameron's call to shun Europe adds further credence to the rise of the auld English Empire. But please don't tell Timmy!
Torches is a great summer album, 'pump up kids' which is getting plenty of airplay is only half the story...contains some great rocking tunes...
Well with someone like Adele we've all heard it all before but i was pleasantly surprised how good the album is. Some great classic tunes that the whole family will love.
Honourable mentions - the fleet foxes, Wilco & Bon Iver.
On the running front, out with the HuRT squad for an easy 45 mins on Monday, on Tuesday I had a stomach bug so rested, on Wednesday got out for 4k by 2 with 2 min rest. Felt good with the 1st rep avging 3.27 and the second in 3.29. Today I got out for an easy 8k catching the tail end of the HuRT squad..
In Sweeney fashion, i will add youtube clips to give you a snapshot of my music of the year...
Let England Shake
http://www.youtube.com/watch?v=C7mcM9kWPHw&ob=av3n
Pump up kids
http://www.youtube.com/watch?v=SLK7hrRijes
Adele
http://www.youtube.com/watch?v=rYEDA3JcQqw&ob=av2e
Monday, December 19, 2011
Weekend running
Thurs: 8 by 400s off 2 mins, avg’d 72 for each rep.
Fri: Easy 10k, plantar in the right foot was very sore, noticed it on the way down the HuRTs awards. Concerning as the left plantar plagued me last year. Great night at the HuRTs awards! Great to see so many people turn up!
Sat: Easy 8k with the plantar noticeable.
Sun: 22.5k in 1hr 45 mins with Tim. Again plantar noticeable and after a full on week drinking i was just happy to get through the run.
Fri: Easy 10k, plantar in the right foot was very sore, noticed it on the way down the HuRTs awards. Concerning as the left plantar plagued me last year. Great night at the HuRTs awards! Great to see so many people turn up!
Sat: Easy 8k with the plantar noticeable.
Sun: 22.5k in 1hr 45 mins with Tim. Again plantar noticeable and after a full on week drinking i was just happy to get through the run.
Thursday, December 15, 2011
For the record
Just in case I forget, I better log my kms
Fri: Terrible hangover, still managed 10k
Sat: same as Friday and the hangover was just as bad
Sun: Wedding anniversary so back on the drink but managed to get up a run 7k easy with Conway for a few kms and then 14k steady in centennial (54.20 so about 3.50 pace). It was hot and it was a tough run, Conway was with me for the first 2k but fell 2 mins behind over the next 14k.
Mon: 10k easy, struggled through this one! I was just tired from all the alcohol running through my veins.
Tues: 20 mins by 2 with the HuRT squad, The first 20 felt relatively easy (3.35 pace), just ran with TB and chatted our way down to Hickson Rd. The way back was fine until the Boy Chartlon hill, Tom put a little gap into myself and Jono Fenton. I had to work a little harder to get on the back of him again (3.33 avg).
Wed: 10k easy
Missed the HuRTs session today but will try to get out this evening before another big night on the beer!!! It's a good thing auld Timmy can only have a few beers...i may get home at a reasonable hour tonight!
Fri: Terrible hangover, still managed 10k
Sat: same as Friday and the hangover was just as bad
Sun: Wedding anniversary so back on the drink but managed to get up a run 7k easy with Conway for a few kms and then 14k steady in centennial (54.20 so about 3.50 pace). It was hot and it was a tough run, Conway was with me for the first 2k but fell 2 mins behind over the next 14k.
Mon: 10k easy, struggled through this one! I was just tired from all the alcohol running through my veins.
Tues: 20 mins by 2 with the HuRT squad, The first 20 felt relatively easy (3.35 pace), just ran with TB and chatted our way down to Hickson Rd. The way back was fine until the Boy Chartlon hill, Tom put a little gap into myself and Jono Fenton. I had to work a little harder to get on the back of him again (3.33 avg).
Wed: 10k easy
Missed the HuRTs session today but will try to get out this evening before another big night on the beer!!! It's a good thing auld Timmy can only have a few beers...i may get home at a reasonable hour tonight!
Thursday, December 8, 2011
Thoughts turn to Glenbrook
Well i've entered the 34k race in Glenbrook next weekend, I need a 6foot qualifier and it looks like the easiest race on the calendar.
Wed: Easy 10k with Berger from work who is also running 6foot, we chatted about the race and training required to run a successful race. Essentially I need to get back training on the hills....like Guinness it will give me strength ;)
Thurs: (4 by 2k)
Out with the HuRT squad, i was planning (3.25 pace) as I am still a little worried about my calf. Basically ran with Jono for the 1st 3 reps (6.42, 6.38, 6.36), calf was tighting up so I opted to take it a little easier for the last rep. Ran with Tom, Conway and Clyde and hit the first km in 3.27, then with about 700m left, Clyde started to kick down, I went with him and for some reason he told to 'go', i pushed on with Jason A who put a few seconds into me in the last 100m but managed to run the last km in 3.08. Happy with the session. Tucks took it easy today, Timmy was in a world of pain..he looked a broken man finishing the last rep...he needs to drop over to the house at the weekend for some breaky.....actually my daughter is already into this running lark, she whizs by me and says 'Daddy look at me, I'm very fast'. This morning she was telling me 'i'm faster than Timmy'....oh dear maybe she is right! Well on the evidence today, she's not wrong!!!
Wed: Easy 10k with Berger from work who is also running 6foot, we chatted about the race and training required to run a successful race. Essentially I need to get back training on the hills....like Guinness it will give me strength ;)
Thurs: (4 by 2k)
Out with the HuRT squad, i was planning (3.25 pace) as I am still a little worried about my calf. Basically ran with Jono for the 1st 3 reps (6.42, 6.38, 6.36), calf was tighting up so I opted to take it a little easier for the last rep. Ran with Tom, Conway and Clyde and hit the first km in 3.27, then with about 700m left, Clyde started to kick down, I went with him and for some reason he told to 'go', i pushed on with Jason A who put a few seconds into me in the last 100m but managed to run the last km in 3.08. Happy with the session. Tucks took it easy today, Timmy was in a world of pain..he looked a broken man finishing the last rep...he needs to drop over to the house at the weekend for some breaky.....actually my daughter is already into this running lark, she whizs by me and says 'Daddy look at me, I'm very fast'. This morning she was telling me 'i'm faster than Timmy'....oh dear maybe she is right! Well on the evidence today, she's not wrong!!!
Tuesday, December 6, 2011
Lessons for us all..
Mon: Easy 10k with the HuRT squad, went to the front and had a good chat to Conway about Timmy and Enda's performance in the 'land of smiles'. Also chatted about T Bell's effort in Kepler. Apparently TB will be out of action for a while, shame really as he was going well. Definitely lessons here for us all, TB went in with a niggle and ended up with an injury that will keep him out for a while.
Tues: With only a 1 hour window, borrowed Eamo's garmin, 2k warm up, 6k effort (@ 3.29 pace), 2k cool down. Temps was nice and cool and it felt relatively easy keeping the pace at 3:30. No issues with the calf, so will look to a V02 session on Thursday.
Tues: With only a 1 hour window, borrowed Eamo's garmin, 2k warm up, 6k effort (@ 3.29 pace), 2k cool down. Temps was nice and cool and it felt relatively easy keeping the pace at 3:30. No issues with the calf, so will look to a V02 session on Thursday.
Sunday, December 4, 2011
6foot (I think i'm in)
Sat: 10k with a 5k tempo in the middle (17.26), got out in the arvo and it was pretty hot out there.
Sun: Change in the weather, it was wet and windy, hit centennial on my own for 32k at 4.25 pace, never felt that comfortable throughout. Started out at 4.25 but the wind was factor with some km in 4.35 and others in 4.10..
I entered 6foot at the weekend, i think i'm in. Confusion reigned during the online rego process. It leaves me with little choice, I need to run Hobart as you are required to run a qualifier prior to Jan 18. Ah well at least the decision is made for me..
Sun: Change in the weather, it was wet and windy, hit centennial on my own for 32k at 4.25 pace, never felt that comfortable throughout. Started out at 4.25 but the wind was factor with some km in 4.35 and others in 4.10..
I entered 6foot at the weekend, i think i'm in. Confusion reigned during the online rego process. It leaves me with little choice, I need to run Hobart as you are required to run a qualifier prior to Jan 18. Ah well at least the decision is made for me..
Friday, December 2, 2011
Kids central
With the 'good wife' away sunning herself in Maui, I didn't think I would get much running in but I am happy to report I logged a few kms
Mon: 10k with the HuRT squad
Tues: 10k run with a steady 5k in the middle at 3.50 pace
Wed: Spin session (90 secs hard, 30 easy by 10), 6k easy run, plenty of stretching
Thurs: 50 min easy run
Fri: Run to centennial 2k, lap around the park (3.6), 8 by 400 in the oval with a 20 second float, didn't have a watch. Difficult to know what pace i was running in the oval (approx 3.30-340 pace). 2k cool down. Timmy has asked me to enter 6foot for him...just hope both of us get in? The 'good wife's' week away has flown by and the kids have been very good, though i did bribe them with the odd ice cream and they love the ipad.
I spotted this...the 10 best running blogs
I was sure Timmy's 3 Ts would make the cut...
Mon: 10k with the HuRT squad
Tues: 10k run with a steady 5k in the middle at 3.50 pace
Wed: Spin session (90 secs hard, 30 easy by 10), 6k easy run, plenty of stretching
Thurs: 50 min easy run
Fri: Run to centennial 2k, lap around the park (3.6), 8 by 400 in the oval with a 20 second float, didn't have a watch. Difficult to know what pace i was running in the oval (approx 3.30-340 pace). 2k cool down. Timmy has asked me to enter 6foot for him...just hope both of us get in? The 'good wife's' week away has flown by and the kids have been very good, though i did bribe them with the odd ice cream and they love the ipad.
I spotted this...the 10 best running blogs
I was sure Timmy's 3 Ts would make the cut...
Monday, November 28, 2011
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..!
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..!
Wednesday, November 23, 2011
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.
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.
Friday, November 11, 2011
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 :(
Sunday, November 6, 2011
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
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
Wednesday, November 2, 2011
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..
Tuesday, November 1, 2011
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.
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.
Saturday, October 29, 2011
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.
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.
Thursday, October 27, 2011
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.
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.
Wednesday, October 26, 2011
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.
Tuesday, October 25, 2011
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.
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.
Monday, October 24, 2011
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]
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]
Sunday, October 23, 2011
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
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
Thursday, October 20, 2011
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!
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!
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