Well the ankle healed a lot quicker than I anticipated. Went to the gym on Thurs and Fri last week which basically was a weights and bike session. I strapped up the ankle on Sat and ran 40 mins in Fiji. Got back on Sun and ran for 70 mins easy in centennial. On Mon I ran into work and went to a spin class at lunch. I was planning on running but I had a head cold so opted for a session indoors. Up this morning for a session with my PT which was a tad easier than last week, heavier weights with more recovery time well the dead lift was definitely heavier, I'm sure big bear can provide the facts. He actually hurt his back during the session, I hope he's ok!
Still had the sore throat and head cold but opted to run at lunch as unless it's below the neck I think it's a good to sweat the cold out of you. Opted for 4 reps of 5 mins off 90 secs and took it very easy sitting well behind TImmy and Conway. Both laughed and joked as I finished up early. Let's see who's laughing in July Mr Conway and in August Mr Lindop.
Tuesday, June 21, 2011
Thursday, June 16, 2011
Rolled ankle
Greetings from Fiji where the weather is glorious but as the title indicates I rolled my ankle. Got a great session in on Monday, 45 weights sessions followed by 20 mins on the bike, 10 mins on the rower and then a 40 min easy run.
I was planning a double session on Tuesday, 30 mins into my morning run on the golf course I stood on a branch and basically rolled the bloody ankle....I can picture TImmy laughing with his Thai friends....I'm sure he's want more information but it's as simple as that! I've had a fair few ankle issues and I reckon this is a grade 2 sprain which will keep me out of action for 2-3 weeks.
Well done to TIm getting a podium finish and I believe he's got all the DVDs I requested. Crack berry is busted so TIm I can't take any texts...! Tom is in taper mode now so as long as he doesn't do anything stupid he should have a great debut in the Gold Coast. Not sure TOm if I will be able to race Conway, its a little too early as the ankle is still badly swollen.
Besides the ankle, having a great time in Fiji with the family, it really is a fantastic place for a family holiday...Cara is loving the kids club, Conor like his dad loves the buffet and the good wife is getting plenty of sleep by the pool.
I was planning a double session on Tuesday, 30 mins into my morning run on the golf course I stood on a branch and basically rolled the bloody ankle....I can picture TImmy laughing with his Thai friends....I'm sure he's want more information but it's as simple as that! I've had a fair few ankle issues and I reckon this is a grade 2 sprain which will keep me out of action for 2-3 weeks.
Well done to TIm getting a podium finish and I believe he's got all the DVDs I requested. Crack berry is busted so TIm I can't take any texts...! Tom is in taper mode now so as long as he doesn't do anything stupid he should have a great debut in the Gold Coast. Not sure TOm if I will be able to race Conway, its a little too early as the ankle is still badly swollen.
Besides the ankle, having a great time in Fiji with the family, it really is a fantastic place for a family holiday...Cara is loving the kids club, Conor like his dad loves the buffet and the good wife is getting plenty of sleep by the pool.
Saturday, June 11, 2011
90 mins
Well the heavy rain overnight meant no cycling today! Ended up heading out for a MLR in centennial, the pace was nice and easy 4.40km/m. Chalks joined me for about 30 mins. Best of luck to Timmy in the half, it's likely to be very hot so not expecting a super fast time. He will save that for the Gold Coast. Need to get out very early in the morning as we are heading to Fiji early tomorrow. Hoping to get plenty of training in next week....at least the weather will be nice and warm as it's freezing in Sydney.
Friday, June 10, 2011
Doing it for the kids...Alpe d'Huez
AM: Ran into work
Lunch: Caught up with Eamo and ran for 50 mins nice and easy, the legs were feeling a little battered after a full week of stuctured training....long ride planned in the morning weather permitting.
For those of you that don't know, I am cycling through the Alps mid July for the charity JDRF - Juvenile Diabetes Research Foundation, The mission of JDRF is to find a cure for type 1 (or juvenile) diabetes.
You can visit my fundraising page at
Dave Kane JDRF - Doing it for the Kids
The good wife has given me the go ahead to join a training camp a week before the event in Lake Como...really looking forward to that..!! I'm hoping all those hills give me plenty of strength for the city to surf. I will be in Ireland the week of the 18th July and will be looking for a 5k/10k race...Beermat have you any suggestions??
Tim is gone to Thailand, God only knows what he get up too over there...!!
Lunch: Caught up with Eamo and ran for 50 mins nice and easy, the legs were feeling a little battered after a full week of stuctured training....long ride planned in the morning weather permitting.
For those of you that don't know, I am cycling through the Alps mid July for the charity JDRF - Juvenile Diabetes Research Foundation, The mission of JDRF is to find a cure for type 1 (or juvenile) diabetes.
You can visit my fundraising page at
Dave Kane JDRF - Doing it for the Kids
The good wife has given me the go ahead to join a training camp a week before the event in Lake Como...really looking forward to that..!! I'm hoping all those hills give me plenty of strength for the city to surf. I will be in Ireland the week of the 18th July and will be looking for a 5k/10k race...Beermat have you any suggestions??
Tim is gone to Thailand, God only knows what he get up too over there...!!
Thursday, June 9, 2011
400s by 8 off 1 mins
Out at lunch with Craig Berger for a 400s session in Pyrmont. Marked out the course from Wharf 10 to Wharf 8. It was quite nice running on the springy timber.
The reps went as follows
77, 76, 75, 76, 75, 74, 74, 74.
On the final rep have a guess who comes around? Mickey Conway laughing a joking and running easy of course. Keep laughing because come the 3rd of July I will wipe the smile of his face :)
The reps went as follows
77, 76, 75, 76, 75, 74, 74, 74.
On the final rep have a guess who comes around? Mickey Conway laughing a joking and running easy of course. Keep laughing because come the 3rd of July I will wipe the smile of his face :)
Wednesday, June 8, 2011
MLR
Ran from home into centenntail and bumped into Jonno Fenton, we then set about tracking down the HuRT squad. We bumped into the boys (MC, Sam, Andy, Mike Race, Thurston and Tom) at the top of Wollahra gates. We did 2 laps of the park, Tom and Thurston put a few long MP stretches in. I continued on in centenntial as the boys left the park. All up 82 mins...unsure of pace as i did'nt have the garmin. Legs a little tired after yesterday's effort!
Tuesday, June 7, 2011
Double Tuesday
Morning session:
Session with PT Grant, Big Bear was in attendance after missing a few weeks. The session was tough
• Dead lift by 10 (20 kgs)
• Swinging Kettle balls by 10 (12kg)
• TRX – Pull ups (8 lifting your own weight)
• Grinder machine (1 min hard, don’t like this one at all)
No rest for the wicked, as you move through each exercise with no rest. At the end of the set you have 90 secs rest. We completed 4 sets.
• 3-1 (squats, biceps curls, squat and shoulder press) 10kg by 10
• Prone hold (5 sets of 5 press up with a prone hold of 10 secs between each rep)
• Rope work (killer)
3 sets with 90 sec rest.
There is a challenge every week, last week i managed 328m on the rowing machine in 1 min. Today the focus was the bike, 1 min (at level 10) as fast as you can on the bike and i covered 920m.
Lunch
Out with crazy and loud HuRT squad at lunch for 8 by 3 mins off 1 min rest. I sat in the pack avg’ing 3.20-325km/m pace. Tom was absence obviously worrying about his up and coming marathon. Timmy looked like he was working way too hard to maintain 3.25 pace but as the ‘good wife’ commented at the weekend, ‘the poor chap looks very laboured compared to the rest’. Conway looked as if he was cruising but nobody really know what’s he's up too! Tucks was laughing and joking all the way back to the office...only he knows why! Well maybe that's not entirely true.
Monday, June 6, 2011
Concerned about Tom
Ran into work and ran home feeling surprisingly good!
Met up with HuRTS and ran approx 9k with them. Lots of banter again at the expense of Mr Conway. Timmy was absence as his auld legs can't run on a Monday. Tom seemed a tad over confident about the Gold Coast. He's definitely running well but over the last few weeks, he's been asking a few questions that has me worried. Definitely worth documenting so his subconscious can fully reconcile them
- gels, I've had some on my long runs but I am concerned as I haven't had any at pace (be concerned Tom as it's not uncommon for first time marathon runners to suffer cramps)
- I run my long runs about 30 secs slower than my marathon pace, how can I expect to run MP (no easy answer Tom but empirical research indicates that 95 percent cannot maintain MP)
- I started to go lactic after 25k of running at the weekend (very concerning as the marathon distance is 42.2k, take plenty of gels and hope you don't get a cramp)
- toilet stop, I can't run 15k on Monday without a toilet stop (well add 2 mins to your time. Now given you are targeting 2.37, that gives you no room for error)
I suggest Tom you think long and hard about the above comments and let you subconscious do the rest. I will be there on the sidelines come July 3rd to remind you. And remember Tom that marathon is a mental race!
Met up with HuRTS and ran approx 9k with them. Lots of banter again at the expense of Mr Conway. Timmy was absence as his auld legs can't run on a Monday. Tom seemed a tad over confident about the Gold Coast. He's definitely running well but over the last few weeks, he's been asking a few questions that has me worried. Definitely worth documenting so his subconscious can fully reconcile them
- gels, I've had some on my long runs but I am concerned as I haven't had any at pace (be concerned Tom as it's not uncommon for first time marathon runners to suffer cramps)
- I run my long runs about 30 secs slower than my marathon pace, how can I expect to run MP (no easy answer Tom but empirical research indicates that 95 percent cannot maintain MP)
- I started to go lactic after 25k of running at the weekend (very concerning as the marathon distance is 42.2k, take plenty of gels and hope you don't get a cramp)
- toilet stop, I can't run 15k on Monday without a toilet stop (well add 2 mins to your time. Now given you are targeting 2.37, that gives you no room for error)
I suggest Tom you think long and hard about the above comments and let you subconscious do the rest. I will be there on the sidelines come July 3rd to remind you. And remember Tom that marathon is a mental race!
Sunday, June 5, 2011
3 Gorges - 115k on the bike
I won't write an essay like auld Timmy We ventured out early for a long ride with plenty of hills. Picked up mates James and Josh and went north towards Hornsby. There were 3 long climbs which Timmy and I attacked. For the first climb I dropped TImmy mid way through the climb but the old bugger came back at me to finish just on my wheel. For the 2nd climb we got off the ferry and Timmy I and I got into a good rhythm. I actually thought I dropped him a few times but he just hung onto the back of my wheel the whole way up. Never once did he try to share the load. After a longish descent before the final climb, TImmy gapped me about 100m, did he wait for me....no he didn't, he just cycled to the top. I tried to catch him but only closed the gap to 20m.
I was feeling a bit peckish and we stopped in a servo and I had power bar, coke and sports drink. TImmy looked wrecked, he had a sausage roll and 2 cokes. He then tells me to ring the 'good wife' to put on a cuppa and a good breaky. The good wife delivered and asks TImmy to fix wheel on the buggie. Well Auld TImmy spent a year and a day trying to fix the buggie. In the end we just told Cara that TImmy fixed the buggie. Must admit I was shattered after over 5 hours on the bike today, its a different form of tiredness compared to running. With running I'm fine after a bit of food but after a long ride on the bike I am shattered for hours after. Noticed 'in Tucks pocket' Tom struggled and nearly went lactic....not a good sign at all.
I was feeling a bit peckish and we stopped in a servo and I had power bar, coke and sports drink. TImmy looked wrecked, he had a sausage roll and 2 cokes. He then tells me to ring the 'good wife' to put on a cuppa and a good breaky. The good wife delivered and asks TImmy to fix wheel on the buggie. Well Auld TImmy spent a year and a day trying to fix the buggie. In the end we just told Cara that TImmy fixed the buggie. Must admit I was shattered after over 5 hours on the bike today, its a different form of tiredness compared to running. With running I'm fine after a bit of food but after a long ride on the bike I am shattered for hours after. Noticed 'in Tucks pocket' Tom struggled and nearly went lactic....not a good sign at all.
Saturday, June 4, 2011
Now that's what I call music!
QWell what a beautiful morning for running. Thurston picked myself and Katie up nice and early. We parked a good 2k away from the start so we got a good warm up in. All the boys were in attendance, and the banter was in full swing. Auld TImmy had his iPod and was ready to rock and roll.....
It was great watching the race unfold from the middle of the pack. All the boys ran really well, THurston who looked oh so comfortable ended up come 5th with a 30.37. Tucks and Tom cruised to a sub 33, TB surprised me running 34 flat and Rich P cruised to a sub 35 but hats off to auld TImmy for smashing through the 35 min barrier. Poor Conway struggled home in 36:15 and his day got a whole lot worse by getting a parking ticket.....!
I was relatively happy with my 37:14, not a bad effort for the first race of the year, it's oh so good to be back racing. I am now planning on venturing up to the gold coast for an assault at the 10k....
Never did find out what TImmy was listening to on the iPod but word on the street he was listening to David Bowie's 'heroes'. If I recall correctly it goes something like 'we can be heroes, just for one day' that's right! You'll get one day in the sun as you know I'm coming for you ;)
It was great watching the race unfold from the middle of the pack. All the boys ran really well, THurston who looked oh so comfortable ended up come 5th with a 30.37. Tucks and Tom cruised to a sub 33, TB surprised me running 34 flat and Rich P cruised to a sub 35 but hats off to auld TImmy for smashing through the 35 min barrier. Poor Conway struggled home in 36:15 and his day got a whole lot worse by getting a parking ticket.....!
I was relatively happy with my 37:14, not a bad effort for the first race of the year, it's oh so good to be back racing. I am now planning on venturing up to the gold coast for an assault at the 10k....
Never did find out what TImmy was listening to on the iPod but word on the street he was listening to David Bowie's 'heroes'. If I recall correctly it goes something like 'we can be heroes, just for one day' that's right! You'll get one day in the sun as you know I'm coming for you ;)
Friday, June 3, 2011
The countdown
Well by this time tomorrow we will know a little more about the HuRT squad.
Will Tom beat Tucks? Will they break 33 mins?
Has Timmy the balls to break 35 mins, can Conway surprise everyone and run over the top of Timmy and break 35 mins in the process.
Is Binfield in the form he actually believes he's in? Could English Andy surprised everyone and run over the top of everyone.
Can Kane break 40 mins....with Thurston in the mix (predicting he will run 31.40) it's going to be a very interesting morning?
Wed
Ran into work (5k), then went out for a 9k run at 4.10 pace with Eamo and Enda.
Ran home in the evening
Thurs:
Ran into work and went for gym session that included a 30 min spin.
Fri:
Easy 20 mins run, 20 mins on the bike and lots of stretching..
Will Tom beat Tucks? Will they break 33 mins?
Has Timmy the balls to break 35 mins, can Conway surprise everyone and run over the top of Timmy and break 35 mins in the process.
Is Binfield in the form he actually believes he's in? Could English Andy surprised everyone and run over the top of everyone.
Can Kane break 40 mins....with Thurston in the mix (predicting he will run 31.40) it's going to be a very interesting morning?
Wed
Ran into work (5k), then went out for a 9k run at 4.10 pace with Eamo and Enda.
Ran home in the evening
Thurs:
Ran into work and went for gym session that included a 30 min spin.
Fri:
Easy 20 mins run, 20 mins on the bike and lots of stretching..
Tuesday, May 31, 2011
Double Tuesday
AM: Early session with PT Grant, I've been going to Grant for 8 weeks now every Tuesday morning. The focus is core strength, glutes & hammies. Like a lot of runners I am quad dominate so I am trying to address some of my weaknesses. Big Bear also goes but he's away at the moment so Grant put me through a punishing session with little or no rest.
At lunch I ventured up to the Hurt session ( 1 min on, 30 sec off). Mike C & BInfield were not too happy with my predictions for the weekend. Conway in typical fashion trained the house down, smashing TImmy who is given him 30 secs at the weekend. Tom is probably right about Rich HIgh who looked very strong today. Tucks looked liked he was cruising. Thurston ran from the front and seemed to be running well within himself. I managed 28 mins of pain, sitting behind Timmy until we got back to circular quay. Avg pace was 3.48 so I was relatively happy but on watching the boys today, it's going to be a long road back!
At lunch I ventured up to the Hurt session ( 1 min on, 30 sec off). Mike C & BInfield were not too happy with my predictions for the weekend. Conway in typical fashion trained the house down, smashing TImmy who is given him 30 secs at the weekend. Tom is probably right about Rich HIgh who looked very strong today. Tucks looked liked he was cruising. Thurston ran from the front and seemed to be running well within himself. I managed 28 mins of pain, sitting behind Timmy until we got back to circular quay. Avg pace was 3.48 so I was relatively happy but on watching the boys today, it's going to be a long road back!
Monday, May 30, 2011
All roads lead to homebush
Well there was plenty of banter today via email among the HuRTs boys. Of course TImmy started the email chain looking for 30 seconds off everyone. I gave an honest assessment of what times I thought everyone would run.
For the record:
Tucks 32:50
Tom 32:58
Fenton 33:45
Binfield 33:58
Andy H 34:00
Rich H 34:20
Timmy 34:57
Rich P 35.10
Conway 36:10
Conway wasn't happy with my prediction for him but the reality is, he tends to crumble under pressure! He also hasn't raced this year at all. Tom and Tucks will need a group to push the pace if they are to run any faster, I suspect Tom thinks he has a chance of running a PB, If the weather is good and he doesn't have to do any work he's got a chance. Timmy will need to latch onto Ray or Fats, he can do it if he pushes the middle 3rd of the race. It will be a close call but the kid from Stoke can do it if he relaxes and enjoys the moment.
At lunch opted for a 30 mins spin session, then ran home adding an extra 25 mins on for 40 mins all up. Legs felt surprisingly good.
For the record:
Tucks 32:50
Tom 32:58
Fenton 33:45
Binfield 33:58
Andy H 34:00
Rich H 34:20
Timmy 34:57
Rich P 35.10
Conway 36:10
Conway wasn't happy with my prediction for him but the reality is, he tends to crumble under pressure! He also hasn't raced this year at all. Tom and Tucks will need a group to push the pace if they are to run any faster, I suspect Tom thinks he has a chance of running a PB, If the weather is good and he doesn't have to do any work he's got a chance. Timmy will need to latch onto Ray or Fats, he can do it if he pushes the middle 3rd of the race. It will be a close call but the kid from Stoke can do it if he relaxes and enjoys the moment.
At lunch opted for a 30 mins spin session, then ran home adding an extra 25 mins on for 40 mins all up. Legs felt surprisingly good.
Sunday, May 29, 2011
It's like a pressure cooker in his head
Out with Timmy for a long run this morning, the legs were a little heavy from my effort yesterday! So struggled through the 24k run, we took in the c2s loop and TImmy pushed the middle 5k. In between TImmy talked about his sub 35 attempt, well the chap has lot of mental issues. At one stage he was telling me he'll run the 1st km in 3.12 and then he was telling me about smashing Ray Wareham. I was trying to keep him level headed, told him he had bags of talent and go out there and run your PB. Don't worry about fats, richy p etc...just focus on yourself. I told him to go home and post a positive blog. Tom does it all the time and it works a treat unless he's racing Tucks. I thought his head was going to explode towards the end but he steadied himself when we got back home and couldn't stop eating. Poor Cara was circling the table looking for food but Timmy would barely share a crust with her but he must of gave her something because after TImmy left Cara kept telling me 'Timmy is faster than you'
Saturday, May 28, 2011
There ain't nobody that can sing like me!
Well it's been a long time between drinks! I've been on the sidelines for sometime now and with auld Timmy hassling me daily to start blogging again. To be honest with the trash he's been writing on his blog its about time I started to defend myself.
I've been back running 3-4 weeks now and I had my first real hit out today a 5k time trial in centennial park with Lindop. I was relatively pleased with a 17.52 so the cycling has been keeping me relatively fit but my arch nemesis auld Lindop was a good 45 secs ahead of me.
Out for a longish run in the morning after the champions league final, Timmy is backing Utd and I have to admit I think Fergie may pull the wool over Barca.
The title refers to a version of a Woody Guthrie song that Billy Brag & Wilco covered some years back, I've started to listen to it again recently. I noticed Timmy had the iPod on for his 5k effort today, made me think 'there aint nobody that runs like Timmy'
I've been back running 3-4 weeks now and I had my first real hit out today a 5k time trial in centennial park with Lindop. I was relatively pleased with a 17.52 so the cycling has been keeping me relatively fit but my arch nemesis auld Lindop was a good 45 secs ahead of me.
Out for a longish run in the morning after the champions league final, Timmy is backing Utd and I have to admit I think Fergie may pull the wool over Barca.
The title refers to a version of a Woody Guthrie song that Billy Brag & Wilco covered some years back, I've started to listen to it again recently. I noticed Timmy had the iPod on for his 5k effort today, made me think 'there aint nobody that runs like Timmy'
Monday, November 8, 2010
2.57.....and what an experience...
Well without writing an essay, the New York from start to finish was an amazing experience. The organisation was top notch (from the expo, day of the race etc..).The crowd from mile 2 coming off the bridge were amazing (multiply C2S for 10).
From a race perspective, I really just wanted to get through it without wrecking my heal. My plantar was sore from the start and got progressively worse. In saying that, I don't want to whinge in any shape or form. I went out to run comfortably hard and basically see what pace i'd hit. Hit 4m/k pace for 5k, 10k, 15k, 20k, halfway....and to be quite honest felt very comfortable...at mile 16 things started to go haywire...it was a pretty big climb from mile 15 and my plantar didn't respond well and going down the other side of the bridge was even more painful. Suffice to say from then on in it was a case of just getting to the finish without damaging the foot. From then on in, I soaked up the atmosphere and loved high-fiving the crowd! From mile 16 I slowed up significantly from 4m/k to 4.45, I also tried to run on the tarmac...very little of it...as most of the road was concrete. Regardless of plantar issues or not, my view of the NY course is that it's quite hilly and suits a strength runner who has done the mileage which I had failed to do!
I struggled through central park but was amazed to see my Dad at 24 mile. He roared to the crowd 'that's my son'. Well that gave me a huge lift to the finish...got the medal and walked back to the hotel.
I think some of my running mates will think 2.57 is pretty soft, they are probably right but given the circumstances and the course I'm pretty happy the way it panned out. This blog was kicked off after coming back from injury 2007. I ran Tokyo in 2.52 in early 2008 and ended up having a great 2008. I see New York as a similar springboard for 2011....
From a race perspective, I really just wanted to get through it without wrecking my heal. My plantar was sore from the start and got progressively worse. In saying that, I don't want to whinge in any shape or form. I went out to run comfortably hard and basically see what pace i'd hit. Hit 4m/k pace for 5k, 10k, 15k, 20k, halfway....and to be quite honest felt very comfortable...at mile 16 things started to go haywire...it was a pretty big climb from mile 15 and my plantar didn't respond well and going down the other side of the bridge was even more painful. Suffice to say from then on in it was a case of just getting to the finish without damaging the foot. From then on in, I soaked up the atmosphere and loved high-fiving the crowd! From mile 16 I slowed up significantly from 4m/k to 4.45, I also tried to run on the tarmac...very little of it...as most of the road was concrete. Regardless of plantar issues or not, my view of the NY course is that it's quite hilly and suits a strength runner who has done the mileage which I had failed to do!
I struggled through central park but was amazed to see my Dad at 24 mile. He roared to the crowd 'that's my son'. Well that gave me a huge lift to the finish...got the medal and walked back to the hotel.
I think some of my running mates will think 2.57 is pretty soft, they are probably right but given the circumstances and the course I'm pretty happy the way it panned out. This blog was kicked off after coming back from injury 2007. I ran Tokyo in 2.52 in early 2008 and ended up having a great 2008. I see New York as a similar springboard for 2011....
Friday, November 5, 2010
New York New York...
Arrived safe and sound, actually slept for quite a bit of the journey and Timmy will be glad to hear I saw a few movies..Toy Story 3 which was a cut above the rest, Knight and Day and Salt were both average and really enjoyed 'the kids are alright'...!!!
The current Australian marathon holder 'Deek' was also on the plane, he's been coaching a few indigenous kids for the NY marathon. You'll be very surprised I didn't even chat to him...left him alone...I'm glad he didn't remember me after the Striders award dinner a few years back. Apparently I wouldn't let him out of my sight....!!
Hooked up a friend from home for a 40 mins easy on Tuesday, 45 mins Wed (20 min tempo in the middle) and 45 mins easy today. I've been struggling with the plantar but at this stage hopefully I will get through the race...On Tues, i spotted last years winner Meb going through his final paces and today Ryan Hall was running with wife.
In relation to a predicted time, I will approach it like Dubai and run comfortable until 5k and see what pace that is....I actually think if I chase a time I will set myself up for failure.
Given where I've come from in the last few months I'll be happy if I break 3hrs...really looking forward to it now...!!
Best of luck to Terence, Tim Craddock and Andy Heyden in the 100k at the weekend and I'll also be watching the 10k results from homebush and lane cove with interest...
The current Australian marathon holder 'Deek' was also on the plane, he's been coaching a few indigenous kids for the NY marathon. You'll be very surprised I didn't even chat to him...left him alone...I'm glad he didn't remember me after the Striders award dinner a few years back. Apparently I wouldn't let him out of my sight....!!
Hooked up a friend from home for a 40 mins easy on Tuesday, 45 mins Wed (20 min tempo in the middle) and 45 mins easy today. I've been struggling with the plantar but at this stage hopefully I will get through the race...On Tues, i spotted last years winner Meb going through his final paces and today Ryan Hall was running with wife.
In relation to a predicted time, I will approach it like Dubai and run comfortable until 5k and see what pace that is....I actually think if I chase a time I will set myself up for failure.
Given where I've come from in the last few months I'll be happy if I break 3hrs...really looking forward to it now...!!
Best of luck to Terence, Tim Craddock and Andy Heyden in the 100k at the weekend and I'll also be watching the 10k results from homebush and lane cove with interest...
Sunday, October 31, 2010
Getting on with it...
Sun: 1hr 45 mins with Timmy...plantar was sore throughout...
Mon: Took the day off to rest the plantar
Tues: Bumped into Charlie Low on the way to work, he told me to 'run through it' for the rest of the week and then rest from Mon for the big race in New York. Went out for an easy 12k with a few 1 min fast reps
Wed: 4 by 2k at 3.40 pace off 1 min...felt comfortable and the plantar felt a lot better
Thurs: 400s by 8 in rushcutters Oval with the HuRT squad, avg'd 70 sec for the reps...again felt quite comfortable
Fri: 10 easy
Sat: 5k coolrunning race (17.09). Very few in attendance. Chris Truscott ran a very comfortable 15.47....happy with my effort as the km splits were pretty even and I was on my own for the most part.
Sun: 80 mins easy with Timmy...happy to get through my last longish run. Plantar was sore but I am resting up now so don't anticipate any issues for New York......really looking forward to it now...
Mon: Took the day off to rest the plantar
Tues: Bumped into Charlie Low on the way to work, he told me to 'run through it' for the rest of the week and then rest from Mon for the big race in New York. Went out for an easy 12k with a few 1 min fast reps
Wed: 4 by 2k at 3.40 pace off 1 min...felt comfortable and the plantar felt a lot better
Thurs: 400s by 8 in rushcutters Oval with the HuRT squad, avg'd 70 sec for the reps...again felt quite comfortable
Fri: 10 easy
Sat: 5k coolrunning race (17.09). Very few in attendance. Chris Truscott ran a very comfortable 15.47....happy with my effort as the km splits were pretty even and I was on my own for the most part.
Sun: 80 mins easy with Timmy...happy to get through my last longish run. Plantar was sore but I am resting up now so don't anticipate any issues for New York......really looking forward to it now...
Friday, October 22, 2010
Pain in the plantar...
Tues: Ran in and hooked up with the HuRT sqaud for 4 by 10 mins off 2 mins. Ran well within myself for the first rep and still managed to get a good bit by the art gallery. Pushed the pace for the 2nd rep and ran over the top of pretty much everyone. For the 3rd rep I pushed it and was 30-40 meters short of the stone gates. The 4th rep was relatively easy with an avg pace of 3.28.
Weds: 1hr 40 on my own with my ipod in centennial. I was actually planning on running a little longer but i failed to get up at 5am and my plantar was causing issues..
Thurs: Ran in and met up with the HuRTs squad for 1.2k by 5, I only did 4 as I arrived late. I took for the first few relatively easy, pushed the 3rd rep and really pushed the 4th rep....regardless I couldn't run over the top of Tucks.
Fri: I was half thinking about a 'rest day' as my plantar is sore late evening and early morning but went out at lunch for an easy 10k. Will definitely take tomorrow off running. Rest the plantar and go for an easy 2hr run on Sunday with a couple of quick kms thrown in the middle of the session...
Weds: 1hr 40 on my own with my ipod in centennial. I was actually planning on running a little longer but i failed to get up at 5am and my plantar was causing issues..
Thurs: Ran in and met up with the HuRTs squad for 1.2k by 5, I only did 4 as I arrived late. I took for the first few relatively easy, pushed the 3rd rep and really pushed the 4th rep....regardless I couldn't run over the top of Tucks.
Fri: I was half thinking about a 'rest day' as my plantar is sore late evening and early morning but went out at lunch for an easy 10k. Will definitely take tomorrow off running. Rest the plantar and go for an easy 2hr run on Sunday with a couple of quick kms thrown in the middle of the session...
Monday, October 18, 2010
Easy Monday
Easy 60 mins with Ray, Laura and few others from the HuRT squad, legs were pretty heavy at the start...and more so at the finish...obviously yesterdays long run was still in the legs..will jog home this evening to loosen up the legs a bit..
Sunday, October 17, 2010
Belle and Sebastian
Fri: Easy 10k with Ray and Laura at lunch, hammie was a little tight which was a worry...
Sat: Easy 10k run in and around centennial, the hammie was tight at the start of the run but gone by the end of it.
Sun: Opted for a 35k run instead of the 10k Brighton Dash. With New York so close I felt a long run was the better option. I was going to try and go long early Monday morning but felt I would struggle to get out of bed. I was on my own for the long run and ran it in the middle of the day (pretty hot 23c). I brought my ipod with me and listened to the 'High Voilet' from the National, then Arcade Fire's 'the surburbs' and finally let Belle and Sebastian's new album 'Write about love' run on continuous play. I've always been a fan ever since 'tigerlily' and as I was tiring towards the end of the run it definitely picked me up...love the tune 'calculating bimbo'....felt pretty good throughout the run. A tad faster than last week 2hr 43..
Thursday, October 14, 2010
6 by 800s
Out with the HuRT squad today in hot conditions down in rushcutters.
6 by 800s off 90 secs, the reps were run in
2.32, 2.32, 2.31, 2.31, 2.30, 2.27. Tucks was out in front avg'ing 2.25 with Jono Fenton 5 secs back. Killer joined me for the 2 rep and ran with me for all the reps. We ran with Fenton for the 2nd last one and ran over the top of him for the last one. Binfield was a few seconds behind avging 2.38.
Tom was obviously absent today watching the marathon in Delhi and telling his wife to hold off given birth until the the end of the race. I happen to catch the tail end of the race that is and witnessed a gutsy effort by Shelley to pick up silver and Weightman to grab bronze. Kristen decided to hold off and delivered a baby girl Claudia Esme at 19.50 AEST. That's 5 for Tom and Kristen now, surely I can win a head to head next year :) Congrats to both of them....!!!
6 by 800s off 90 secs, the reps were run in
2.32, 2.32, 2.31, 2.31, 2.30, 2.27. Tucks was out in front avg'ing 2.25 with Jono Fenton 5 secs back. Killer joined me for the 2 rep and ran with me for all the reps. We ran with Fenton for the 2nd last one and ran over the top of him for the last one. Binfield was a few seconds behind avging 2.38.
Tom was obviously absent today watching the marathon in Delhi and telling his wife to hold off given birth until the the end of the race. I happen to catch the tail end of the race that is and witnessed a gutsy effort by Shelley to pick up silver and Weightman to grab bronze. Kristen decided to hold off and delivered a baby girl Claudia Esme at 19.50 AEST. That's 5 for Tom and Kristen now, surely I can win a head to head next year :) Congrats to both of them....!!!
Wednesday, October 13, 2010
keeping a record...
Ok, I have been very slack with the blog updates...this will be short and sharp as i am keen to keep a record
Mon 4th: 10k easy
Tues 5th: HuRT session (progressive tempo), went out easy lifted the pace after the turn (3.50 approx), pushed on home on my own and i actually think i was first back and well within 45 mins (35 sec approx).
Wed 6th: Rest day, I had a terrible sore throat that I had been fighting for a few days so took the day off)
Thurs 7th: Easy 55 mins with Heyden and Thurston
Fri 8th: Easy 60 min with Tom and Laura
Sat 9th: 10k with a 5k tempo in the middle (ran in 18 mins flat)
Sun 10th: 35k in 2hrs 45min, 20 odd km with Mike. Felt easier than the previous week as the pace was slower
Mon 11th:
Ran into work
70 min easy, well easy for the first 45 mins but took off with Craddock for 20 mins of tempo running...felt like a good idea at the time but I was sore on Tues morning
Ran home
Tues 12th:
Ran into work
6 by 5 mins off 90 secs, felt pretty good at around 3.30 pace. Dave Clark looked very strong in the front grp, likely to smash Tom at JP Morgan. I've put $50 down on the big fella. Tom looked concerned!!!!
Ran home
Wed 13th
1hr 40 easy with Tom and Mike Race, shattered at the end off it...
Only 3 1/2 weeks left to NY. Looking forward to it now...have about 10 days of hard training left and then taper...might race the 10k Brighton Bash at the weekend, followed by the SMC 21.1k and the last race will be the 5k coolrunning challenge...
Mon 4th: 10k easy
Tues 5th: HuRT session (progressive tempo), went out easy lifted the pace after the turn (3.50 approx), pushed on home on my own and i actually think i was first back and well within 45 mins (35 sec approx).
Wed 6th: Rest day, I had a terrible sore throat that I had been fighting for a few days so took the day off)
Thurs 7th: Easy 55 mins with Heyden and Thurston
Fri 8th: Easy 60 min with Tom and Laura
Sat 9th: 10k with a 5k tempo in the middle (ran in 18 mins flat)
Sun 10th: 35k in 2hrs 45min, 20 odd km with Mike. Felt easier than the previous week as the pace was slower
Mon 11th:
Ran into work
70 min easy, well easy for the first 45 mins but took off with Craddock for 20 mins of tempo running...felt like a good idea at the time but I was sore on Tues morning
Ran home
Tues 12th:
Ran into work
6 by 5 mins off 90 secs, felt pretty good at around 3.30 pace. Dave Clark looked very strong in the front grp, likely to smash Tom at JP Morgan. I've put $50 down on the big fella. Tom looked concerned!!!!
Ran home
Wed 13th
1hr 40 easy with Tom and Mike Race, shattered at the end off it...
Only 3 1/2 weeks left to NY. Looking forward to it now...have about 10 days of hard training left and then taper...might race the 10k Brighton Bash at the weekend, followed by the SMC 21.1k and the last race will be the 5k coolrunning challenge...
Sunday, October 3, 2010
Lovin' it
Fri: 50 mins easy
Sat: 10k Striders in Homebush in 36.58, after a fast 1st km in 3.24 I had nothing in the legs...after 5km....knew I was dead in the water and decided to relax and enjoy the rest of the race....average performances by the HuRT squad even though Tucks finished 2nd and Tom finished 3rd..
In the arvo, I got out for an easy 10k in centennial, legs were tight but felt better after each km.
Sun: Out for a long run in the arvo, ran 10k in 48 mins on my own. Then ran 3 by 8k loops with Mike Conway. Mike was keen to mantain 4.30 pace. Each loop was with a few seconds either side of 36 mins so 4.30 pace. I was feeling fine, stopped for water at the Kiosk (after 34k) and jogged back in 4.50 pace for the remaining 2k... All up around 2hr 46 mins...shattered at the end...got to the door and consumed lots of carbs...
I am really enjoying my running again...not sure what it is but lovin' it...
Sat: 10k Striders in Homebush in 36.58, after a fast 1st km in 3.24 I had nothing in the legs...after 5km....knew I was dead in the water and decided to relax and enjoy the rest of the race....average performances by the HuRT squad even though Tucks finished 2nd and Tom finished 3rd..
In the arvo, I got out for an easy 10k in centennial, legs were tight but felt better after each km.
Sun: Out for a long run in the arvo, ran 10k in 48 mins on my own. Then ran 3 by 8k loops with Mike Conway. Mike was keen to mantain 4.30 pace. Each loop was with a few seconds either side of 36 mins so 4.30 pace. I was feeling fine, stopped for water at the Kiosk (after 34k) and jogged back in 4.50 pace for the remaining 2k... All up around 2hr 46 mins...shattered at the end...got to the door and consumed lots of carbs...
I am really enjoying my running again...not sure what it is but lovin' it...
Thursday, September 30, 2010
Smash them legs...
Mon: 4k in, 65 mins easy with the Hurt Squad, 4k home
Tues: 4k in, Hurt Squad (10 by 3 mins), just ran with Mike (pace approx 3.30 pace), 4k home with an extra 4k around Moore Park...
Wed: 2hrs easy, bumped into Enda & Clyde and ran with the boys for a while...
Thurs: Down to rushcutters with Tom for 10 by 450m (approx) off a 1 min easy jog. About 75/76 avg per 400s...great morning for running...At lunch ran into Tim Craddock and ended up run for 60 mins.
Legs are feeling pretty smashed...27 more days of training for NY....will continue to smash them up....
Tues: 4k in, Hurt Squad (10 by 3 mins), just ran with Mike (pace approx 3.30 pace), 4k home with an extra 4k around Moore Park...
Wed: 2hrs easy, bumped into Enda & Clyde and ran with the boys for a while...
Thurs: Down to rushcutters with Tom for 10 by 450m (approx) off a 1 min easy jog. About 75/76 avg per 400s...great morning for running...At lunch ran into Tim Craddock and ended up run for 60 mins.
Legs are feeling pretty smashed...27 more days of training for NY....will continue to smash them up....
Sunday, September 26, 2010
Time Zones
Well, I haven't blogged in a while but keen to get back into the swing of it as I've about 40 days left to New York. At the last striders 10k in North Head, I was delighted to smash Timmy and run 36.22 in the process. Ended up running most of the way back to Surry Hills with Terence, Eamo, Eoin and Rob and then headed off to Europe for 13 days.
Well I was surprised that I did get out for a few runs while away, I was only in Ireland for 3 days and managed to get out for a 40 mins and 1hr 20 min run. In the Amalfi I managed to get for 7 runs in (ranging for easy 40 mins to 1 hr 45 mins and 1 speed session 15 by 400s with 60 sec slow jog). Most of the runs were pretty hilly and in hot conditions.
Ran the Sydney half and probably which was terrible idea as I was still jetlagged. Ended up running 90 mins and ran 30k for the day as I ran to the start and back home.
This week...
Mon: 60 mins easy
Tues/Wed/Thurs: I was at a training course so just got out for 40-50 mins each day
Fri: 1 hr 25 mins easy
Sat: 1hr 20 mins with a steady 5km in the middle of the run
Sun: 2hr 35 mins easy
Well I was surprised that I did get out for a few runs while away, I was only in Ireland for 3 days and managed to get out for a 40 mins and 1hr 20 min run. In the Amalfi I managed to get for 7 runs in (ranging for easy 40 mins to 1 hr 45 mins and 1 speed session 15 by 400s with 60 sec slow jog). Most of the runs were pretty hilly and in hot conditions.
Ran the Sydney half and probably which was terrible idea as I was still jetlagged. Ended up running 90 mins and ran 30k for the day as I ran to the start and back home.
This week...
Mon: 60 mins easy
Tues/Wed/Thurs: I was at a training course so just got out for 40-50 mins each day
Fri: 1 hr 25 mins easy
Sat: 1hr 20 mins with a steady 5km in the middle of the run
Sun: 2hr 35 mins easy
Sunday, August 29, 2010
Conor Lachlan Kane
Well young Conor entered the world on the 18th August at 8.56am. Mum and bub are doing well. On the running front, I've been struggling with a few niggles but still got out and about. I think I missed 1 day in the last 2 weeks and basically have been running 8-10k most days. With the hip flexor issue, I've been doing lots of stretching and strength work. I missed out on a long run last Sunday (22nd) only managed 1 hr 10 mins. Made up for it on Wed 25th with a 2hr 6 min run covering 28km (avging 4.30 pace) On Thurs ran a 5k time trial in 17.50. On Sat went down to rushcutters and completed a 400s by 10 off 1 min avging 74 secs. Felt relatively comfortable after 4 reps, the hip niggle more or less disappeared.
Timmy was a no show this morning (though dropping over the DVD's and flowers to Liv will ensure he get plenty of breaky in Phelps street for the rest of the year ;). I ran the same course as wednesday 3 8k loops of centennial and 4k to & from in 2hr 6 mins. Funny only 2 secs difference between today's and wednesday's session. I'm heading off to Europe next Sat for 2 wks so will focus on building the kms for New York.
Timmy was a no show this morning (though dropping over the DVD's and flowers to Liv will ensure he get plenty of breaky in Phelps street for the rest of the year ;). I ran the same course as wednesday 3 8k loops of centennial and 4k to & from in 2hr 6 mins. Funny only 2 secs difference between today's and wednesday's session. I'm heading off to Europe next Sat for 2 wks so will focus on building the kms for New York.
Monday, August 16, 2010
Getting back on track
Ok, I haven't blogged in a while but I have been running ;) I'm sure you've been reading the 'tales and trash' from Timmy's blog. On the racing front, I ran 36.42 at Lane Cove 31/7 and 53.10 in the C2S. I was pretty happy with my 10k race as it was a significant improvement on my homebush time. C2S was all about getting through the race without getting smashed up and protecting my hip as it's been niggling me for a while now.
Last week, I ran 10k easy every day, yesterday I ran 1hr 57 with young Timmy covering 26k. We took it relatively easy at the start and pushed it for the 2nd half and was pretty happy to get through it unscathed. With 12 weeks left to New York, I will ramp up on my long runs & tempo efforts.
Today I ran into work and met up with the HuRT squad at lunch for an easy 10k...
Last week, I ran 10k easy every day, yesterday I ran 1hr 57 with young Timmy covering 26k. We took it relatively easy at the start and pushed it for the 2nd half and was pretty happy to get through it unscathed. With 12 weeks left to New York, I will ramp up on my long runs & tempo efforts.
Today I ran into work and met up with the HuRT squad at lunch for an easy 10k...
Sunday, July 25, 2010
Rambling on...
Wed: Ran in and met with Tom, Mike Race and Rob for a 20k MLR. Right hip flexor was pretty tight...
Thurs: Ran in and home, Mona Fartlek with the HuRT squad.
Fri: Rest day, truth be told, I didn't get a chance to get out to run
Sat: Easy 5km, concerned that the hip flexor was tight and that it may keep me out of the M7 marathon relay.
Sun: M7 marathon relay, up early with Timmy. Took us a while to find the start. Timmy forced me to run the first half knowing too well that it was a tougher half. Wanted to run 4m/k and got into a nice rhythm for the first few km but the hills took it out of me between 8k and 13k but got back into a rhythm after 14k to come home in 83.18. Timmy ran very well in the 2nd half which was slightly downhill in 80 mins. We ended up coming 2nd with Heyden and Binfield taking out top spot.
Thurs: Ran in and home, Mona Fartlek with the HuRT squad.
Fri: Rest day, truth be told, I didn't get a chance to get out to run
Sat: Easy 5km, concerned that the hip flexor was tight and that it may keep me out of the M7 marathon relay.
Sun: M7 marathon relay, up early with Timmy. Took us a while to find the start. Timmy forced me to run the first half knowing too well that it was a tougher half. Wanted to run 4m/k and got into a nice rhythm for the first few km but the hills took it out of me between 8k and 13k but got back into a rhythm after 14k to come home in 83.18. Timmy ran very well in the 2nd half which was slightly downhill in 80 mins. We ended up coming 2nd with Heyden and Binfield taking out top spot.
Tuesday, July 20, 2010
The smell of failure is thicker than you think....
Mon: Ran in and home, met up with the HuRT squad for an easy 10k
Tues: Ran in and home, met up with the HuRT squad for 3 mins by 14 off 1 min. The legs were tired but felt comfortable running behind Timmy and Jono Fenton. The initial reps avging 3.28 pace and ran over the top of Timmy for the final two in avg'ing 3.22. Timmy struggled on rep 9 & 10 and i pulled the pin on rep 10 as I didn't want embarrass him anymore....Timmy looked a worried man after rep 10....he should probably take a few days off...Tucks let the cat out of the bag and told me to tell Timmy to run the first leg on Sunday for the m7 marathon relay....it gives us a better chance of success. I should be able to make up for any lost time in the 2nd half of the relay.
Tues: Ran in and home, met up with the HuRT squad for 3 mins by 14 off 1 min. The legs were tired but felt comfortable running behind Timmy and Jono Fenton. The initial reps avging 3.28 pace and ran over the top of Timmy for the final two in avg'ing 3.22. Timmy struggled on rep 9 & 10 and i pulled the pin on rep 10 as I didn't want embarrass him anymore....Timmy looked a worried man after rep 10....he should probably take a few days off...Tucks let the cat out of the bag and told me to tell Timmy to run the first leg on Sunday for the m7 marathon relay....it gives us a better chance of success. I should be able to make up for any lost time in the 2nd half of the relay.
Sunday, July 18, 2010
kms..kms and more kms
Thurs: Ran in and home and met up with the HuRT squad for 8 gate to gate (910m approx). For the first few avg pace 3.20 and for the last few down to 3.12. Pretty good session and happy to run over the top of Timmy for the 2nd last one...
Fri: Easy 10k with Clyde - we didn't see anyone from the HuRT squad
Sat: 10k with a 5k tempo in the middle...hungover much to Timmy's delight...struggle and ran 18.52 for the 5k portion
Sun: 24.5k with Timmy over the C2S, glorious morning for running. Timmy pushed the middle 5k of the C2S, i just cruised up the hill as I had a big running wk and didn't want to push it too hard. We worked hard out of Bondi and from the Junction pushed the pace back to Surry Hills. All up 1hr 55 min. Even though 4 days were made up of running to and from work (32k), I covered just over 130k for the week...probably my biggest week in a very long time..
Fri: Easy 10k with Clyde - we didn't see anyone from the HuRT squad
Sat: 10k with a 5k tempo in the middle...hungover much to Timmy's delight...struggle and ran 18.52 for the 5k portion
Sun: 24.5k with Timmy over the C2S, glorious morning for running. Timmy pushed the middle 5k of the C2S, i just cruised up the hill as I had a big running wk and didn't want to push it too hard. We worked hard out of Bondi and from the Junction pushed the pace back to Surry Hills. All up 1hr 55 min. Even though 4 days were made up of running to and from work (32k), I covered just over 130k for the week...probably my biggest week in a very long time..
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