Sun 6th May: Sydney 10k 34.23
Well I had a descent taper going into Sydney 10k race and ended up running a reasonably good time of 34.23. The race panned out pretty much as I expected. I ran hard from the start until 3k, then consolidated, ran as hard as I could from 5k until 8k and then just hung on in. Pity Tom didnt get the opportunity. Some great runs from the boys in particular Timmy, Macer, Richy Palmer. I was expecting Scott and Barletts to go a little quicker.
8 weeks left to Gold Coast
Mon 7th May: Recovery Run
Easy 50 mins with the HuRTs @ 4.20 pace
Tues 8th May: 7 by 3 mins Hills
Tough auld session but I need to build strength for GC so these sessions are essentially. The session goes from the bottom of Hickson road up around the Tom’s favourite pub ‘the Hero’ and then up to Observatory Hill.
Wed 9th May: Long Run
1 hr 45 mins @ 4.30 pace...poor Chalks has come down with a virus infection so I was on my own
Massage with Easy Tiger, the dry needling definitely released my calf.
Thurs 9th May: Rest....
Fri 10th May: Pyramid 10k pace with POD and the Irish crew
5k with 4min rec
4k with 3min rec
3k with 2min rec
2k with 1min rec
1k
Tougher session and glad to get through it….just kept focused on keeping the pace at 3.26 all the way…once you get through the 3k it’s downhill from there
Friday, May 11, 2012
Wednesday, May 2, 2012
Putting the kms in..
Sat: 10k Novice, after a short warm up and enjoying the fact that I wasn't racing. Went through the 1st km at little quicker than I wanted (calf was tight after Friday's run so was planning on taking it easy) in 3.50 km/m pace. Pretty much kept the same pace for the rest of the run and finished up with a 37.43. Great to see Tom get a podium finish and Striders take out the team event.
Sun: 2hrs 30 mins with Chalks at 4.30 km/m pace. Chalks stayed with me for 2 hours of it (he's going pretty well at the moment and has committed to the marathon in the Gold Coast. Big week (125k approx) and my body is definitely struggling with the step up. Need to key an eye on my tight calf.
9 weeks to Gold Coast
Mon: 10k easy, joining up with the HuRTs near circular quay [10]
Tues: 6 by 3 mins Hills (from Hickson Road all the way up to Observatory Hill
Struggled a little on the hills, the body was just tired. Glad to get through the session unscathed as the calf is still giving me grief. [14]
Got a massage in the evening and definitely helped free up the calf. Still a tad tight but will be sorted by Sunday with a few rest days.
Wed: Long run with Chalks. A bit like Master Sweeney as we were up before dawn broke. Legs struggled to get going but in the last half hour I started to feel better as I was run 4.20 pace. All up just shy of 2 hours...25k
Will take it easy for the next few days and prepare for the 10k NSW road race on Sunday.
Sun: 2hrs 30 mins with Chalks at 4.30 km/m pace. Chalks stayed with me for 2 hours of it (he's going pretty well at the moment and has committed to the marathon in the Gold Coast. Big week (125k approx) and my body is definitely struggling with the step up. Need to key an eye on my tight calf.
9 weeks to Gold Coast
Mon: 10k easy, joining up with the HuRTs near circular quay [10]
Tues: 6 by 3 mins Hills (from Hickson Road all the way up to Observatory Hill
Struggled a little on the hills, the body was just tired. Glad to get through the session unscathed as the calf is still giving me grief. [14]
Got a massage in the evening and definitely helped free up the calf. Still a tad tight but will be sorted by Sunday with a few rest days.
Wed: Long run with Chalks. A bit like Master Sweeney as we were up before dawn broke. Legs struggled to get going but in the last half hour I started to feel better as I was run 4.20 pace. All up just shy of 2 hours...25k
Will take it easy for the next few days and prepare for the 10k NSW road race on Sunday.
Friday, April 27, 2012
Friday with the Irish
3 by 12 mins with a 5 min slow jog in between each rep.
Easy jog in from home [7.5km] and then met up with Enda, POD, Eoin, Chalks & token Irishman Adam Conquest.
Easy jog in from home [7.5km] and then met up with Enda, POD, Eoin, Chalks & token Irishman Adam Conquest.
- Rep 1: 3.29 avg pace with Enda and POD for company, in saying that Enda fell off the back towards the end of the rep. Think he was surprised with POD's improvement over the course of the week
- Rep 2: 3.32 avg pace again with boys just behind me. We ran into the domain and the pace slowed slightly with the 3 hill climbs. Felt relatively strong on the hills as Enda fell off the back after the first hill :)
- Rep 3: 3.25 avg pace with the boys again but Conquest joined in again repeating last weeks performance. POD went to the front and to be honest, I was starting to struggle but held on. With 4 mins to go, Enda put in a surge and went to the front but fell off within 2 mins :) Conquest then took over and pushed it in the last 2 mins and gapped me by 10-15 mins but in the last minute I managed to pull him back.
Thursday, April 26, 2012
Long Run 2hrs
Out with Laura, Chalks and Eoin for long run. Beautiful morning for runnning. Kept the pace nice and easy 4.38 avg. Tired in the latter quarter of the run. Will rest the legs today as we have a tough tempo session planned for Friday (3 by 12 mins)
Tuesday, April 24, 2012
10 weeks left to the Gold Coast
Sat: No chance for a run as we moved house...pretty shattered after that and I didn’t even lift a box :)
Sun: Ran from the new place in Kensington to centennial for 3 laps of the 8k loop. Tim was a no show but had the pleasure of the company of Chalks and Eoin.
Ran back to Kensington for a big breaky with the boys...even test out the pool, the water was nice and cold. 30k all up for the day
Mon:
It was a very long warm up from Kensington to the bottom of Bellevue hill in Double Bay (about 8km). Auld Timmy spotted me on my way to meet the boys. Met up with the Irish boys (POD, Enda & Clyde) for a hill session (5 by 3 mins on Bellevue Hill). I was thinking only 5 reps! But after 3 reps I was very happy we were only doing 5! Enda led out each rep, I was just behind him with Clyde and POD a few meters back. It stayed like that for the remainder of the session apart from the last one where I finished line ball with Enda. Tough session, obviously I need to do more work on them hills. I was shattered by the end of the session. All up 21km for the morning.
10 weeks left to the Gold Coast, pretty happy with my training to date...just need to keep it consistent!
Sun: Ran from the new place in Kensington to centennial for 3 laps of the 8k loop. Tim was a no show but had the pleasure of the company of Chalks and Eoin.
- Lap 1: 4.50 km/m
- Lap 2: 4.22 km/m
- Lap 3: 4.03 km/m (Chalks only ran 2-3 km of this one but I was pretty impressed that he hung on for so long. Eoin was pretty strong on the last rep.
Ran back to Kensington for a big breaky with the boys...even test out the pool, the water was nice and cold. 30k all up for the day
Mon:
- 40 mins easy at lunch
- Ran home in the evening, a little longer than Surry Hills, it’s just short of 8k according to the garmin.
It was a very long warm up from Kensington to the bottom of Bellevue hill in Double Bay (about 8km). Auld Timmy spotted me on my way to meet the boys. Met up with the Irish boys (POD, Enda & Clyde) for a hill session (5 by 3 mins on Bellevue Hill). I was thinking only 5 reps! But after 3 reps I was very happy we were only doing 5! Enda led out each rep, I was just behind him with Clyde and POD a few meters back. It stayed like that for the remainder of the session apart from the last one where I finished line ball with Enda. Tough session, obviously I need to do more work on them hills. I was shattered by the end of the session. All up 21km for the morning.
10 weeks left to the Gold Coast, pretty happy with my training to date...just need to keep it consistent!
Friday, April 20, 2012
HuRTs.ie
Thurs: Rest day, just went to the gym for a spin on the bike and did some strength & stretching work.
Fri: Out with the Irish crew (POD, Enda, Elvis, Eamo, Eoin) with a few non Irish in attendance (JC & Adam Conquest). I ran from home down to Shelley Street for a 6.30 start.
20 min warm up
3 by 10 mins with 5 min recovery jog
15 min warm down
Ran home
1st rep: I ran with Enda for 1st rep avging 3.27 pace with POD just behind. Which got us from Hickson to the Opera house.
2nd rep: Again with Enda who fell off the back on the hills on the back half of the domain. Avg pace was 3.29 which was definitely helped by a very quick first km.
3rd rep: More of the say with Enda and Adam Conquest for company, Enda called out there was 2 mins left and then I push the pace with AC following me for a 3.26 avg split. Ran back with the boys to Shelley Street and then ran home.
24k for the day
Best of luck to Big Sam and Beermatt on Sunday in London. Both guys have been training very well. If Sam gets carried along I expect him to run between 2.45-2.47. He's a strong finisher so he should use that to his advantage. Beermatt has pulled together a very good 12 weeks and is racing very well. His confidence will be high and I expect him to nudge under 2.30. The weather is looking good, it may rain but conditions are looking quite favourably. Also all the best to Tucks and mountain goat Fats as they tackle Mt Solitary on Sunday..
Wednesday, April 18, 2012
Hey Jane
Sun: Well I ended up running Canberra Half with a solid run of 79.40, more importantly I stayed ahead of auld Timmy, who tells me he stalked me the whole race. In saying that, there is no record of him running the race...check the results...where is Timmy's name?
Mon:Nice easy jog into work [4] and 10k at 4.20 pace with the HuRTs
Tues
Ran into work [4]
10 by 3 mins off 1 min
15 min warm up
3.32, 3.21, 3.23, 3.18, 3.20, 3.15, 3.21, 3.13, 3.26, 3.19
15 min warm down
Calves were tight but felt good throughout. Got a massage in evening at Jackie's, first time I've used Amanda and she sorted by calves out.
[14]
Wed:
Pissing down rain this morning and met up with the Irish crew [POD & Enda] who will defeat the English crew in the Sydney half in May! Ended up running a tad over 1 hr 40 mins at 4.23 pace for 23k. The MLR is a lot easier when running in a group. Actually enjoyed running in the rain this morning. Will take a rest from running tomorrow...and get ready for a tempo session with the Irish boys on Friday morning.
Picked up the new Spiritualized album and really like the new single 'Hey Jane'. Had a look for the youtube clip but after an initial look, I won't post it on the blog. It's something your likely to find on Auld Lindop's blog. Found a recording from the 'Royal Albert hall that will give you an indication...
http://www.youtube.com/watch?v=CQ6c28kbeSM&feature=related
Master Sweeney, how do you embed your youtube clips..
Mon:Nice easy jog into work [4] and 10k at 4.20 pace with the HuRTs
Tues
Ran into work [4]
10 by 3 mins off 1 min
15 min warm up
3.32, 3.21, 3.23, 3.18, 3.20, 3.15, 3.21, 3.13, 3.26, 3.19
15 min warm down
Calves were tight but felt good throughout. Got a massage in evening at Jackie's, first time I've used Amanda and she sorted by calves out.
[14]
Wed:
Pissing down rain this morning and met up with the Irish crew [POD & Enda] who will defeat the English crew in the Sydney half in May! Ended up running a tad over 1 hr 40 mins at 4.23 pace for 23k. The MLR is a lot easier when running in a group. Actually enjoyed running in the rain this morning. Will take a rest from running tomorrow...and get ready for a tempo session with the Irish boys on Friday morning.
Picked up the new Spiritualized album and really like the new single 'Hey Jane'. Had a look for the youtube clip but after an initial look, I won't post it on the blog. It's something your likely to find on Auld Lindop's blog. Found a recording from the 'Royal Albert hall that will give you an indication...
http://www.youtube.com/watch?v=CQ6c28kbeSM&feature=related
Master Sweeney, how do you embed your youtube clips..
Saturday, April 14, 2012
Sickbag
Wed: MLR of 90 mins at 4.32 pace, on my own again. Really need to get some company for these MLR...anyone interested in meeting at 6am on Wed mornings?
Thurs: Ran into work and felt pretty average all day so decided not to run. There has been a stomach bug going around and sure enough it hit me on Thurs evening.
Fri: I had some pretty important meetings Friday morning, so went to work. I was pale as a ghost all day and went to bed at 7pm and didnt rise until 7am...can't remember the last time i've slept for 12 hours.
I am feeling better today, Timmy will be over shortly for our trip to Canberra. Not sure if I will run the half in the morning. I will see how I feel later today..
Thurs: Ran into work and felt pretty average all day so decided not to run. There has been a stomach bug going around and sure enough it hit me on Thurs evening.
Fri: I had some pretty important meetings Friday morning, so went to work. I was pale as a ghost all day and went to bed at 7pm and didnt rise until 7am...can't remember the last time i've slept for 12 hours.
I am feeling better today, Timmy will be over shortly for our trip to Canberra. Not sure if I will run the half in the morning. I will see how I feel later today..
Tuesday, April 10, 2012
Pyramid
Mon: 43 mins at 4.21 pace, went at lunchtime and ran over to centennial. Feeling good at the moment, typically I would find it difficult to get going on a Monday but found it relatively easy.
[10]
Tues Fartlek (Pyramid)
There was a bit of wind out there today but still managed to keep the pace pretty consistent. Easier session than last week as you know once to get to the 5 min rep its downhill from there.
o 15 min w/up
o 1min (3.12) with 30sec rec
o 2min (3.12)with 1min rec
o 3min (3.19) with 90sec rec
o 4min (3.26) with 2min rec
o 5min (3.26)with 2.5min rec
o 4min (3.23)with 2min rec
o 3min (3.21) with 90 sec rec
o 2min (3.16) with 1min rec
o 1min (3.10) with 30sec
o 10min jog down
[15]
[10]
Tues Fartlek (Pyramid)
There was a bit of wind out there today but still managed to keep the pace pretty consistent. Easier session than last week as you know once to get to the 5 min rep its downhill from there.
o 15 min w/up
o 1min (3.12) with 30sec rec
o 2min (3.12)with 1min rec
o 3min (3.19) with 90sec rec
o 4min (3.26) with 2min rec
o 5min (3.26)with 2.5min rec
o 4min (3.23)with 2min rec
o 3min (3.21) with 90 sec rec
o 2min (3.16) with 1min rec
o 1min (3.10) with 30sec
o 10min jog down
[15]
Sunday, April 8, 2012
Sunny Queensland
Thurs: Up in Brizzy with work, didn't get a chance to get out and run
Fri:
The plan was as follows:
20 mins warm up (4.40 pace)
15 mins at marathon pace, (3.42 pace) 5 min recovery
15 mins at marathon pace (3.41 pace)
20 min warm down (4.35 pace)
The session was a lot easier than I expected, I was staying in the middle of broadbeach so ran for 20 mins down towards Miami beach. Basically got back to broadbeach. The roads are very flat and it's pretty easy to run on the cycle lanes..
[17.5]
Sat The plan was for a 30 mins aerobic run at 4.20 pace, After a 5 mins warm up got straight into it! Basically stuck to 4.06 pace from the start to finish. Finished up with some strides (10 by 100m). It was pretty warm around 27c but very little humidity so felt very comfortable throughout.
[10]
Sun:I got out early around 6.30am and was surprised how warm it was. Ran for 1hr in one direction and basically turned back. The wind picked up on the return leg but I still managed to keep the pace at 4.25k
[27]
Happy with the week of training. 104k for the week and 12 weeks left to the Gold Coast.
Fri:
The plan was as follows:
20 mins warm up (4.40 pace)
15 mins at marathon pace, (3.42 pace) 5 min recovery
15 mins at marathon pace (3.41 pace)
20 min warm down (4.35 pace)
The session was a lot easier than I expected, I was staying in the middle of broadbeach so ran for 20 mins down towards Miami beach. Basically got back to broadbeach. The roads are very flat and it's pretty easy to run on the cycle lanes..
[17.5]
Sat The plan was for a 30 mins aerobic run at 4.20 pace, After a 5 mins warm up got straight into it! Basically stuck to 4.06 pace from the start to finish. Finished up with some strides (10 by 100m). It was pretty warm around 27c but very little humidity so felt very comfortable throughout.
[10]
Sun:I got out early around 6.30am and was surprised how warm it was. Ran for 1hr in one direction and basically turned back. The wind picked up on the return leg but I still managed to keep the pace at 4.25k
[27]
Happy with the week of training. 104k for the week and 12 weeks left to the Gold Coast.
Wednesday, April 4, 2012
Getting down to Business
Monday: 45 min aerobic run with Berger. Berger is currently training for Canberra and was keen to keep the pace at 4.20 km/m. Beautiful sunny day for running…
[10k]
Tues:
Ran into work [4k]
Farklek, I haven’t pushed the pace in while so I was keen to see if there was any speed in the legs.
o 20min w/up
o 3x3min with 90sec rec at 5k pace(3.22, 3.21, 3.20)
o 4x30sec fast with 1min rec ( 3.15, 3.12, 3.10, 3.12)
o 3x5min with 2.5min rec at 10km pace (3.26, 3.28, 3.31)
o 4x1min fast 30 sec rec (3.10, 3.12, 3. 15, 3.08)
o 10min jog down
Tough session and disappointed I struggled to keep the pace on the 3 by 5 mins. The recovery running in between was pretty slow around 6m/k pace
[16]
Wed:
Up early for 90 min MLR, struggled to getting going and was a little tired towards to the end. Still managed to keep 4.30 pace for the whole session. I am thinking I need company going forward on this run..
[20k]
[10k]
Tues:
Ran into work [4k]
Farklek, I haven’t pushed the pace in while so I was keen to see if there was any speed in the legs.
o 20min w/up
o 3x3min with 90sec rec at 5k pace(3.22, 3.21, 3.20)
o 4x30sec fast with 1min rec ( 3.15, 3.12, 3.10, 3.12)
o 3x5min with 2.5min rec at 10km pace (3.26, 3.28, 3.31)
o 4x1min fast 30 sec rec (3.10, 3.12, 3. 15, 3.08)
o 10min jog down
Tough session and disappointed I struggled to keep the pace on the 3 by 5 mins. The recovery running in between was pretty slow around 6m/k pace
[16]
Wed:
Up early for 90 min MLR, struggled to getting going and was a little tired towards to the end. Still managed to keep 4.30 pace for the whole session. I am thinking I need company going forward on this run..
[20k]
Sunday, April 1, 2012
Another recovery week....now it's down to business
Mon: Easy 10k
Tues: 10k tempo (3.45 pace), struggled to keep the pace...but got there in the end
Wed: Rest
Thurs: 5k run in, 6 by 3 mins with Berger with a 1 min float, just ran with Berger. The pace was about 3.35 km/m with a fast last rep
Fri: 12k easy with Tom, Tucks & Timmy
Sat: 12k easy with 12 by 150m strides to finish off
Sun: 2hr 08 mins with Tim, lost the garmin signal but the pace was pretty easy. We actually left the park today and ventured down to the beaches which involved a few hills. Picked up the pace for a quick last lap in centennial avg'ing 4.05.
After the run, ventured over to Ella's 3rd birthday for about 30 cups of tea with Tim, Jono Fenton & families in tow.
I'm feeling good at the moment so looking forward to ramping up for the Gold Coast marathon in July. 13 weeks to go..!
Tues: 10k tempo (3.45 pace), struggled to keep the pace...but got there in the end
Wed: Rest
Thurs: 5k run in, 6 by 3 mins with Berger with a 1 min float, just ran with Berger. The pace was about 3.35 km/m with a fast last rep
Fri: 12k easy with Tom, Tucks & Timmy
Sat: 12k easy with 12 by 150m strides to finish off
Sun: 2hr 08 mins with Tim, lost the garmin signal but the pace was pretty easy. We actually left the park today and ventured down to the beaches which involved a few hills. Picked up the pace for a quick last lap in centennial avg'ing 4.05.
After the run, ventured over to Ella's 3rd birthday for about 30 cups of tea with Tim, Jono Fenton & families in tow.
I'm feeling good at the moment so looking forward to ramping up for the Gold Coast marathon in July. 13 weeks to go..!
Monday, March 26, 2012
Recovery week
Basically just ran easy last week to ensure I was over the virus. On Mon/Tues & Wed just ran 10k very easy. On Thurs, I got out with the HuRTs squad for a hill session on Argyle to Observatory Hill (550m from top to bottom). I didn't want to smash myself, so stayed in the middle of the group and ran 7 reps steady. Another easy 10k Friday. I rested Saturday.
On Sunday got out for a long run in the arvo running 27k in just under 2 hours at 4.25 km/m pace. Today I got out with C Berger for an easy 9k in 4.20 pace.
Congrats to Enda on a fantastic performance down in Melbourne in the Ironman (9.33). Very impressive marathon off the bike in 3.05!
On Sunday got out for a long run in the arvo running 27k in just under 2 hours at 4.25 km/m pace. Today I got out with C Berger for an easy 9k in 4.20 pace.
Congrats to Enda on a fantastic performance down in Melbourne in the Ironman (9.33). Very impressive marathon off the bike in 3.05!
Sunday, March 18, 2012
The pin has been pulled...
Yep, made a call on the weekend to pull the pin on Rotterdam. It wasn't the easiest decision but after chatting to some of my running mates (sorry Tom, didn't consult you as I knew exactly what you'd say to me :), it was pretty clear that I would not achieve my goal of a fast marathon with 3 weeks of haphazard training.
So I will focus on getting better and target Gold Coast in July. I'm not a huge fan of the Gold Coast as it's a very boring marathon but as Uncle Dave put it 'it's flat, fast, you can put your drinks out, no jet lag etc..'
Got back on the road today, felt like going long but decided to go for an easy 50 min. Really want to make sure I'm over the virus before pushing it...so will run easy for the next few days.
So I will focus on getting better and target Gold Coast in July. I'm not a huge fan of the Gold Coast as it's a very boring marathon but as Uncle Dave put it 'it's flat, fast, you can put your drinks out, no jet lag etc..'
Got back on the road today, felt like going long but decided to go for an easy 50 min. Really want to make sure I'm over the virus before pushing it...so will run easy for the next few days.
Wednesday, March 14, 2012
Sixfoot washout
Well I got out on Thursday 8th March for a 6k tempo with a average pace of 3.32 km/m. I felt ok and was happy to get back to some faster running. On Friday, I went to the Doc for my blood results and he indicated that I was getting over a virus.
With the sixfoot cancelled, we still ventured up to the Blue Mountains to hang around with Timmy, Tucks & Tom. We even brought the children along.
On Saturday we hit the course from Megalong Rd and ran to the the Deviation (about 28k), actually felt pretty good on the run. There was a mix up about where Tom's Dad would pick us up from, well we ended up walking 1hr 30 mins...just to add a few more kms. We ended up having a great weekend with the kids loving staying up late and generally running riot throughout the homestead. Since Sat, I've decided to rest up until the virus clears up...!! With a month left to Rotterdam, I am considering pulling the pin...will see how I go in the next few days but I need to get back running soon!
To checking out the pics from the sixfoot, best going to Tom and Timmy's blog
With the sixfoot cancelled, we still ventured up to the Blue Mountains to hang around with Timmy, Tucks & Tom. We even brought the children along.
On Saturday we hit the course from Megalong Rd and ran to the the Deviation (about 28k), actually felt pretty good on the run. There was a mix up about where Tom's Dad would pick us up from, well we ended up walking 1hr 30 mins...just to add a few more kms. We ended up having a great weekend with the kids loving staying up late and generally running riot throughout the homestead. Since Sat, I've decided to rest up until the virus clears up...!! With a month left to Rotterdam, I am considering pulling the pin...will see how I go in the next few days but I need to get back running soon!
To checking out the pics from the sixfoot, best going to Tom and Timmy's blog
Wednesday, March 7, 2012
Turning a corner
I've been struggling since I got back from my shark trip. The chest infection seem to hang around for a little longer than expected.
I ventured out to North Head on Saturday and pulled the plug after 5k, I was struggling with my breathing and just felt terrible. Took a few days off and tried again yesterday (5 by 1k off 90 secs). I struggled again and couldn't even hit 3.30 pace. Went back to the doc this morning and my chest has more or less cleared up. He reckons I will be fine i a day or two, it just takes a few days to get over these things. As a precaution I did a number of blood tests and will have the results on Friday morning. Given I always have a low white blood count he will focus on any significant variations from my last test in Jan.
I decided to get out for a run at lunch, ran over to Balls head and back (about 55 mins) and felt surprisingly good. The hills were a lot easier...bumped into Tucks on the way out. It will be touch and go if he makes the start line.
I ventured out to North Head on Saturday and pulled the plug after 5k, I was struggling with my breathing and just felt terrible. Took a few days off and tried again yesterday (5 by 1k off 90 secs). I struggled again and couldn't even hit 3.30 pace. Went back to the doc this morning and my chest has more or less cleared up. He reckons I will be fine i a day or two, it just takes a few days to get over these things. As a precaution I did a number of blood tests and will have the results on Friday morning. Given I always have a low white blood count he will focus on any significant variations from my last test in Jan.
I decided to get out for a run at lunch, ran over to Balls head and back (about 55 mins) and felt surprisingly good. The hills were a lot easier...bumped into Tucks on the way out. It will be touch and go if he makes the start line.
Thursday, February 23, 2012
MLR # 4 & 200s
Wed: Out with MC, Tom and a few others for a MLR. Coughed up a lung in the first half hour but felt a little better the more we got into the run. The pace was pretty easy but no idea as I stopped the garmin mid run. All up approx 90 mins..
Thurs:Went to the doc on Wed evening and he confirmed i had a chest infection on my left lung. So he gave me a course of antibiotics. With that in mind, I altered my speed session from a 800m session to a 200m. Ran over to Moore park bright and early and after a 2km warm got into the 200m session. The plan was 16 by 200m off 30 secs. Beautiful morning for running, didnt push it just ran them controlled...The rep avg was 37 secs...chest was fine...
Heading off soon to swim with the sharks down in the neptune islands...can't wait!!!
Thurs:Went to the doc on Wed evening and he confirmed i had a chest infection on my left lung. So he gave me a course of antibiotics. With that in mind, I altered my speed session from a 800m session to a 200m. Ran over to Moore park bright and early and after a 2km warm got into the 200m session. The plan was 16 by 200m off 30 secs. Beautiful morning for running, didnt push it just ran them controlled...The rep avg was 37 secs...chest was fine...
Heading off soon to swim with the sharks down in the neptune islands...can't wait!!!
Tuesday, February 21, 2012
Tempo
On Sunday arvo, I got out for a 35 mins easy run in Moore Park to get the blood flowing in the legs, by 4pm I was in the Trinity with Tim drinking a few well deserved ales.
Mon: Easy 10k with Craig Berger
Tues: Slept poorly on Monday night and seem to have a cough that i am a little worried about so rocked up to HuRTs to see how well the legs would respond. Front crew (J Feno, Scott, Barts, P Macc & Ray) took off and I settled in a group with Tucks, Heyden, Sam and Conway. Went throu the 1st km in 3.45 not feeling great and told the guys I would not turnaround at 22.5 mins but continue on back to work. After a few more kms at 3.45, I started to feel a little better. We turned at 22.5 mins (avg'ing 3.43 pace). Upped it a little on the way back with Heyden & Tucks pushing the pace. Pulled the plug at 10k as I didnt want to push myself too much. Avg pace 3.37 covering 10k in 36.16. Big Sam and Conway were looking strong, Timmy better watch out!! No sign of Tom today, obviously still recovering from his recent bout of sickness.
Mon: Easy 10k with Craig Berger
Tues: Slept poorly on Monday night and seem to have a cough that i am a little worried about so rocked up to HuRTs to see how well the legs would respond. Front crew (J Feno, Scott, Barts, P Macc & Ray) took off and I settled in a group with Tucks, Heyden, Sam and Conway. Went throu the 1st km in 3.45 not feeling great and told the guys I would not turnaround at 22.5 mins but continue on back to work. After a few more kms at 3.45, I started to feel a little better. We turned at 22.5 mins (avg'ing 3.43 pace). Upped it a little on the way back with Heyden & Tucks pushing the pace. Pulled the plug at 10k as I didnt want to push myself too much. Avg pace 3.37 covering 10k in 36.16. Big Sam and Conway were looking strong, Timmy better watch out!! No sign of Tom today, obviously still recovering from his recent bout of sickness.
Sunday, February 19, 2012
Smithfield 25k
Fri: 10k on the treadmill a 4.15 pace, Eamo roped me into a charity run for the cancer council. I must admit, I don't like running on treadmills...just feels a tad weird.
Sun: 25k Smithfield, the plan was as follows:
4.20 for first 5k
5k - 20k (4m/k)
20-25 (push the pace)
Met up Ray & Big Sam at the start and we agreed to run together. Again very warm and humid out west...kms splits
4.06, 4.04, (tried to bring them down) 4.20, 4.19, 4.35 (included a pit stop)
To be honest, I wasn't feeling great for the first 5k but eventually got into it.
5k - 20k
4.02, 3.54, 3.55, 4.08, 3,58, 3.58. 3.55, 4.03, 3.59, 3.57, 4.01, (at 16k Sam started to struggled a bit), 4.02, 4.01, (Sam fell off the back around 18k) 3.56, 3.55
20-25k
3.38, 3.46, 3.39, 3.41, (At this stage, Ray wanted to catch the lead lady, we ended up catching her with about 250m to go) 3.22 (50 sec at 3.30, I always sems to get the course long)
Avg 3.58 pace, so pretty happy with that. Ray and I ran over lots of runners in the last 7-8k. I'm not even sure if Ray was putting in much effort. He talked for the whole run. Sam was a tad disappointed but considering the hills and humidity it was a very good hit out. Will be back for the 30k on the 25th March.
Sun: 25k Smithfield, the plan was as follows:
4.20 for first 5k
5k - 20k (4m/k)
20-25 (push the pace)
Met up Ray & Big Sam at the start and we agreed to run together. Again very warm and humid out west...kms splits
4.06, 4.04, (tried to bring them down) 4.20, 4.19, 4.35 (included a pit stop)
To be honest, I wasn't feeling great for the first 5k but eventually got into it.
5k - 20k
4.02, 3.54, 3.55, 4.08, 3,58, 3.58. 3.55, 4.03, 3.59, 3.57, 4.01, (at 16k Sam started to struggled a bit), 4.02, 4.01, (Sam fell off the back around 18k) 3.56, 3.55
20-25k
3.38, 3.46, 3.39, 3.41, (At this stage, Ray wanted to catch the lead lady, we ended up catching her with about 250m to go) 3.22 (50 sec at 3.30, I always sems to get the course long)
Avg 3.58 pace, so pretty happy with that. Ray and I ran over lots of runners in the last 7-8k. I'm not even sure if Ray was putting in much effort. He talked for the whole run. Sam was a tad disappointed but considering the hills and humidity it was a very good hit out. Will be back for the 30k on the 25th March.
Thursday, February 16, 2012
The Shark are circling
Tues: 2 by 20 mins with HuRTs
Ran into work in the morning
Tough old session at lunch, basically ran with Andy Heyden on the way out avging 3.34 km/m and then 3.35 km/m on the way back. Not sure why but never felt completely comfortable during the session.
Wed: MLR #3
92 mins running with the HuRTs boys, ran into Tom in centennial and we lifted the pace for 2 laps of the park. Glad to finish up running alongside Tom near Woollahra gates. Shuffled home from there.
Thurs: 400 by 8 rolling every 2 minsStruggled to make start of the session due to work commitment so only had to do 8 reps. The pace was on from the start. Ran alongside Durante for the majority with Bartlett’s just behind me for most of the reps but he was stronger on the last one. I didn’t have a watch. Bartlett’s avg’d 68 so happy to see a bit of speed in the legs. Tim and Big Sam were a few seconds behind us blowing very hard..
Even with a little zip in the legs today, I am still feeling a little latargic at the moment. I am hoping the 'Shark Diving' trip down in Port Lincoln next week will give my body and mind a little rest..
Ran into work in the morning
Tough old session at lunch, basically ran with Andy Heyden on the way out avging 3.34 km/m and then 3.35 km/m on the way back. Not sure why but never felt completely comfortable during the session.
Wed: MLR #3
92 mins running with the HuRTs boys, ran into Tom in centennial and we lifted the pace for 2 laps of the park. Glad to finish up running alongside Tom near Woollahra gates. Shuffled home from there.
Thurs: 400 by 8 rolling every 2 minsStruggled to make start of the session due to work commitment so only had to do 8 reps. The pace was on from the start. Ran alongside Durante for the majority with Bartlett’s just behind me for most of the reps but he was stronger on the last one. I didn’t have a watch. Bartlett’s avg’d 68 so happy to see a bit of speed in the legs. Tim and Big Sam were a few seconds behind us blowing very hard..
Even with a little zip in the legs today, I am still feeling a little latargic at the moment. I am hoping the 'Shark Diving' trip down in Port Lincoln next week will give my body and mind a little rest..
Sunday, February 12, 2012
Sixfoot
Sat: I was spending the weekend in the blue mountains, so I headed off to the start of the six-foot and ran down to Coxes river and back. I'd no garmin, approx a 32k roundtrip. Tough auld run as it's pretty easy to get down to the river but running back up the hills in particular the stairs at Nellies Glen. The roundtrip took approx 3hrs 20 mins. There were plenty of runners on the track. Ran with Jono W for about 8k and a few others on the way back. With all the rain, the course was in terrible condition and according to Bren Davies if it stays like that it's unlikely the sixfoot will take place this year as it's too difficult to cross coxes.
Sun: easy 11k, quads felt pretty sore after yesterday's effort.
Sun: easy 11k, quads felt pretty sore after yesterday's effort.
Thursday, February 9, 2012
800s in rushcutters
With little or no time to escape from my desk today, I opted to go to Rushcutters bright and early this morning. The oval was nice and bouncy and there was little or no wind.
The reps were pretty consistent
2.34, 2.30, 2.29, 2.30, 2.31, 2.29, 2.30, 2.28 off 90 secs..the V02 sessions are starting to feel a lot easier...
The reps were pretty consistent
2.34, 2.30, 2.29, 2.30, 2.31, 2.29, 2.30, 2.28 off 90 secs..the V02 sessions are starting to feel a lot easier...
Wednesday, February 8, 2012
MLR #2
Out with Mike, Sam & Rob for MLR. Mike was looking for his cash and thought my performance on Sat was very poor. All up 18.5k at 4.37 pace. Actually felt pretty good, I maybe turning a corner...
Tuesday, February 7, 2012
Easy Monday & Tempo Tuesday
Easy 10k Monday, the legs felt pretty good so maybe the easy 20 min late Sunday arvo helped!
Today I went out for an 8k tempo, after a few easy kms I started out at the bottom of Shelley ran along HIckson road and did a loop around the Siebel hotel (2k) and back down HIckson. Repeated the loop for 8k, conditions were perfect. It was relatively easy to hold the pace at 3.35 k/m with the tempo taking 28.35. 2k cool down.
Today I went out for an 8k tempo, after a few easy kms I started out at the bottom of Shelley ran along HIckson road and did a loop around the Siebel hotel (2k) and back down HIckson. Repeated the loop for 8k, conditions were perfect. It was relatively easy to hold the pace at 3.35 k/m with the tempo taking 28.35. 2k cool down.
Sunday, February 5, 2012
Sat Striders & Sunday long
Sat: Over to Homebush for the first 10k of the season. Descent hit out but I was hoping for a better time. Ended up with 36.33. Felt fine for the first few kms but couldn't get out of second gear.
It seemed to be the same story for the HuRTs guys (Tom, Tucks, Tim & Sam) as we all ran below par. To be honest I'm not that concerned with the time as I am pretty happy with my current training and the times will come.
Sun: I was considering heading North to run with Tom & Sam but opted for centennial instead. Ended up tagging along with Sean's group. I ran with Steve T for the first 10k or so and another 10k in the middle of the group briefly chatting to Keith and a few of the young guys. I kept with them until about 22k and then ran the remaining 9.7k on my own. I was avging 4.28 km/m for the first 22k and pushed the remaining 9.7k and ended up with an avg of 4.24k just shy of 32k for the morning.
I went for an easy 20 mins after I put the kids to bed at 7pm. The rationale behind the 2nd run in the evening is to get the blood flowing & prevent soreness & stiffness.
It seemed to be the same story for the HuRTs guys (Tom, Tucks, Tim & Sam) as we all ran below par. To be honest I'm not that concerned with the time as I am pretty happy with my current training and the times will come.
Sun: I was considering heading North to run with Tom & Sam but opted for centennial instead. Ended up tagging along with Sean's group. I ran with Steve T for the first 10k or so and another 10k in the middle of the group briefly chatting to Keith and a few of the young guys. I kept with them until about 22k and then ran the remaining 9.7k on my own. I was avging 4.28 km/m for the first 22k and pushed the remaining 9.7k and ended up with an avg of 4.24k just shy of 32k for the morning.
I went for an easy 20 mins after I put the kids to bed at 7pm. The rationale behind the 2nd run in the evening is to get the blood flowing & prevent soreness & stiffness.
Thursday, February 2, 2012
400s rolling every 2 mins
Struggled out of bed this morning. I was planning on going to Rushcutters (which is only a 10 min jog away) but decided on the shorter route (7 mins away) and ended up in Centennial's MacKay Oval.
400s rolling every 2 mins...
Reps went as follows:
73, 73, 72, 72, 71, 72, 71, 71
There was a little bit wind and I felt I was working a little too hard to keep on pace. PF was a little sore afterwards but the body mechanic sorted it out at lunch with his dry needling technique. It's pretty amazing.
Good to see Martin Harris back running. I would like him to list a 'marathon goal' for 2012...come on son, you know you want too!
I see Jono Fenton has decided not to run Homebush at the weekend. Conway is also considering pulling the plug...the course is too slow....HTFU guys...come on!!
400s rolling every 2 mins...
Reps went as follows:
73, 73, 72, 72, 71, 72, 71, 71
There was a little bit wind and I felt I was working a little too hard to keep on pace. PF was a little sore afterwards but the body mechanic sorted it out at lunch with his dry needling technique. It's pretty amazing.
Good to see Martin Harris back running. I would like him to list a 'marathon goal' for 2012...come on son, you know you want too!
I see Jono Fenton has decided not to run Homebush at the weekend. Conway is also considering pulling the plug...the course is too slow....HTFU guys...come on!!
Wednesday, February 1, 2012
The start of the MLR
I was hoping to get out with the HuRTs boys at 12.10 for a MLR but got caught up in work so ended up going out myself. Ended up running over the bridge to Balls Head. Plenty of hills to contend with. All up 72 min at 4.38 pace.
Tuesday, January 31, 2012
Barry Norman
Mon: Easy 10k in very hot conditions (31c) with Berger. Bumped into the HuRTs squad and ran 4-5k with them.
Tues: 800 by 8 off 90 secs
Opted for this session as I can't see the benefit in doing 3 lactate thresholds sessions in a week. You are only asking for trouble on the injury front. Anyhow I was joined by Jono Fenton and Jake.
Again it was hot and humid and there was a little bit of a headwind to contend with. Reps went as follows
2.37, 2.34, 2.34, 2.35, 2.33, 2.34, 2.33, 2.25
Jono was 3-4 secs ahead of me on the majority of reps. In typical fashion, i felt very comfortable on the 1st 400 but needed to work hard on the 2nd 400 to maintain my pace. In the last rep, just sat on Jono's shoulder and ran over the top of him in the last 50m...
Good to see 'the tree of life' get an Oscar nomination for best picture. It was overlooked by the Golden Globes and is very unlikely to win as I noticed it's not nominated for 'best film editing'. I recall back in the day Barry Norman the esteemed film critic for the BBC highlighting the high correlation between the Best Picture & Best film editing award..so if you are not nominated for best film editing...you've little or no chance in winning the gong for Best Picture...shame really.
Tues: 800 by 8 off 90 secs
Opted for this session as I can't see the benefit in doing 3 lactate thresholds sessions in a week. You are only asking for trouble on the injury front. Anyhow I was joined by Jono Fenton and Jake.
Again it was hot and humid and there was a little bit of a headwind to contend with. Reps went as follows
2.37, 2.34, 2.34, 2.35, 2.33, 2.34, 2.33, 2.25
Jono was 3-4 secs ahead of me on the majority of reps. In typical fashion, i felt very comfortable on the 1st 400 but needed to work hard on the 2nd 400 to maintain my pace. In the last rep, just sat on Jono's shoulder and ran over the top of him in the last 50m...
Good to see 'the tree of life' get an Oscar nomination for best picture. It was overlooked by the Golden Globes and is very unlikely to win as I noticed it's not nominated for 'best film editing'. I recall back in the day Barry Norman the esteemed film critic for the BBC highlighting the high correlation between the Best Picture & Best film editing award..so if you are not nominated for best film editing...you've little or no chance in winning the gong for Best Picture...shame really.
Sunday, January 29, 2012
Long Saturday & Recovery Sunday
Sat: Out for a long run with Timmy, Conway & Durante. I was a few minutes late and on approach the guys started running away from me :). The plan was 32k which included 2k run from home, 10k loop in centennial including the Woolahra Hill. I was also keen to run the each loop a tad quicker.
Loop 1 (12k) 4.30 k/m
Loop 2 (10k) 4.24 k/m
Loop 3 (10k) 4.21 k/m
On the run over I was a little concerned as the legs felt a little heavy. Pretty uneventful first loop. Half way through the 2nd loop, I lifted the pace and it was great to hear Durante blowing hard and Conway who after slagging my Tempo performance was asking me to slow down. Durante pulled the plug at the Kiosk, Conway surprisingly made it up Woolahra Hill and Timmy was hanging on for dear life! I went solo on the last loop as Conway and Timmy decided to back off the pace and just run a loop of the park.
The last loop was tough, I was just glad to get through it. For those that have had the opportunity to read Timmy's blog I am not even going to try to defend myself. You all know Timmy, he tend to blow things out of proportion. Conway for one was laughing and joking about my chances of running within 60 secs of Tom next week. In relation to the soft rolls, that's all Timmy talked about. Stuff like 'do you think we can get rolls like that in the eastern suburbs' 'i really like your bacon & eggs but I'm not a huge fan of your bread'...anyhow i could go on but I won't.
Sun: 11k recovery run to Neilsen's Park, again the legs felt heavy so I am going to incorporate an easy 20-30 mins run 5-6 hours after my long run to get the blood flowing again and improve my recovery.
I am relatively happy with progress during Jan, my endurance is improving after some decent long runs but I am struggling during the longer lactate threshold sessions. I never really have any issues with V02 sessions & I will continue to use them quite sparingly next month. In saying that in the lead up to a race I do like to focus on faster leg turnover so next week I will complete an 800 session on Tues & a 400 on Thurs.
My weekly avg during Jan was 110km, for Feb I will increase that slightly to 120k. No major changes but I will incorporate a MLR on Wed an continue to focus on tempo sessions & include some double days.
Loop 1 (12k) 4.30 k/m
Loop 2 (10k) 4.24 k/m
Loop 3 (10k) 4.21 k/m
On the run over I was a little concerned as the legs felt a little heavy. Pretty uneventful first loop. Half way through the 2nd loop, I lifted the pace and it was great to hear Durante blowing hard and Conway who after slagging my Tempo performance was asking me to slow down. Durante pulled the plug at the Kiosk, Conway surprisingly made it up Woolahra Hill and Timmy was hanging on for dear life! I went solo on the last loop as Conway and Timmy decided to back off the pace and just run a loop of the park.
The last loop was tough, I was just glad to get through it. For those that have had the opportunity to read Timmy's blog I am not even going to try to defend myself. You all know Timmy, he tend to blow things out of proportion. Conway for one was laughing and joking about my chances of running within 60 secs of Tom next week. In relation to the soft rolls, that's all Timmy talked about. Stuff like 'do you think we can get rolls like that in the eastern suburbs' 'i really like your bacon & eggs but I'm not a huge fan of your bread'...anyhow i could go on but I won't.
Sun: 11k recovery run to Neilsen's Park, again the legs felt heavy so I am going to incorporate an easy 20-30 mins run 5-6 hours after my long run to get the blood flowing again and improve my recovery.
I am relatively happy with progress during Jan, my endurance is improving after some decent long runs but I am struggling during the longer lactate threshold sessions. I never really have any issues with V02 sessions & I will continue to use them quite sparingly next month. In saying that in the lead up to a race I do like to focus on faster leg turnover so next week I will complete an 800 session on Tues & a 400 on Thurs.
My weekly avg during Jan was 110km, for Feb I will increase that slightly to 120k. No major changes but I will incorporate a MLR on Wed an continue to focus on tempo sessions & include some double days.
Friday, January 27, 2012
Recovery
Out for an 11k recovery with Tim. We ran the outer loop in centennial park - good prep for 6fooot! Planning on going long tomorrow and will add a few hills in the hope it's gives us a little strength. 11 weeks to Rotterdam.....and 6 to 6foot!
Thursday, January 26, 2012
Australia Day - Tempo
Over to the Highnam house nice and early for a 16.5k tempo with Tim, Jono Fen, PMAC, J Barts & Sam. It was very humid and after a few kms warm up, we got straight into in. We were aiming to stick to 3.45 pace, felt fine just before the turnaround around 8k and then the legs started to feel heavy. Strange really I was fine when PMAC called out 10k but for some reason a gap opened up just after 11k, I continued on keeping to 3.45 pace but the wheels started to fall off just after 12k, still on pace at 12.4k but from then on in i struggled home. When I stay i struggled home, I basically crawled home. Took a wrong turn and decided to pull the plug at 16.2k at 3.51 pace...shattered at the end. Not sure if I was dehydrated or just tired but I can't recall feeling like that after a session in a very long time. Enjoyed the breaky at the Highnams and the banter on the way home in the car...Timmy has it in for poor Enda...
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