Saturday 30 April 2011

Ichiro Suzuki

AM
9km - 44:30. Around The Bay. Was meant to be 26km's including a 20km tempo, but never got my feet off the ground. Feet felt better than they have for months when I took the first few tentative steps out of bed which must be a good sign, but awful when I tried to run. Had another go in the arvo, which is normally better, but still no good. Will have a crack at a long run in Manly with Tom H and his merry men tomorrow, if I bomb again i'll rest until i'm pain free. Shuffling around at grandma pace is boring and pointless.

Thankfully normal viewing has resumed and before I headed to work, Akira and I got to see a couple of innings of the Mariners vs Red Sox at Fenway. Ichiro Suzuki had two hits, which takes him to 37 for the season and American League leader. In his 10 seasons in Major League Baseball his worst season was 206 hits which placed him #2 in the league.

Pete Rose, the all time Major League leader in hits 4256 from 3562 games at 1.19 hits per game. Ty Cobb, 4191 hits from 3035 games at 1.38 hits per game. Ichiro Suzuki 2281 hits from 1615 games  at 1.41 hits per game. At 37 years Ichiro will run out of time to catch Pete Rose. If Japan winning both World Baseball Classics hasn't been enough, his success in The Major League has certainly proven the doubters of Japanese Baseball horribly wrong.

Friday 29 April 2011

Royal Pain in the Arse

AM
12km - 52:40. Early around The Bay.

My attempt at a new Beef Brisket Pie pb fell short, thanks to a shortage of supply at the Central Baking Depot. I was starving and dead keen for five but they only had four in the warmer. They suggested a chicken pie, which once upon a time would've been tempting, but not any more. The once noble and tasty chicken has evolved into a piss-weak, steroid-pumped, cage-dwelling, non-flight bird, surely such a pathetic existence couldn't satisfy this hungry man's appetite. I settled for four but, badly stung by the cost of tomato sauce sachets, I'll carry my own bottle with me next time.

Our neighbour asked if we were interested in joining her for a Royal Wedding Party, but immediately retracted the invitation when Millie pointed out that I was straight. Can't believe my Friday night footy feast will be delayed for a wedding on the other side of the planet.

12km's

Thursday 28 April 2011

Wedding Eve

PM
6x1km (5min cycle) - 3:23, 3:20, 3:19, 3:21, 3:18, 3:17.

On The Bay with Copey (3:04's), good to finally have some company for a session even though he was a long way up the path. Only my 2nd VO2 session since NSW 3000m back in November, so happy just to tick it off regardless of the slow pace. Feet were a bit better today, the rest yesterday and the hours of icing seemed to help.

Excited that this wedding is nearly over. Nothing against the couple, they seem nice enough, but i'd rather eat broken glass than watch their nuptials.

14km's

Wednesday 27 April 2011

Call the Whambulance

AM
9km - 41:20. Wenty Park in the rain.

PM
8km - 35:50. Centennial Park with Copey. Had to cut it short, feet were killing. Hopefully still get through the tempo tomorrow, otherwise it may be time for a rest.

17km's

Tuesday 26 April 2011

Kayoko Fukushi

29km - 2:02. 15min easy, 22min fartlek (1,2,3,4,3,2,1min efforts with 1min floats), 5min easy, 20min threshold, 60min. On The Bay in the rain again.

Talking about tough athletes, check out Kayoko Fukushi. This is at the 16km mark of the 2008 Osaka Marathon, way in front of a world class field.

http://www.youtube.com/watch?v=we1fwTAn_l4&


This is the finish, she is now dead last in 19th place and the rest of the field have finished. She has had a disastrous race, is the 5x Japanese 5000m Champ and World 15km Record Holder. She has nothing to prove but forces herself to finish, true champion!
http://www.youtube.com/watch?v=joLh4HxBggs&feature=player_embedded
 
She is racing at Stanford this weekend, same meet as Benny Saint. Check out the deep fields:-
http://www.rtspt.com/events/stanford/pjc11/accepted_entries.htm
 
29km's

Monday 25 April 2011

Chris 'Louie' Mortimer

30km - 2:14.00. Golf courses and The Bay. Progressively quicker as I was going, but chalk it up as another rubbish run. Impossible to get out for arvo runs whilst i'm not working and gorging myself on junk food, yes even more junk than normal.

I mentioned Michael Shelley as 'the world's toughest human' a few posts back. The legendary defensive centre, Chris 'Louie' Mortimer is equally tough. Along with Peter Kelly, front row forward and Clive Churchill Medalist, they were recruited to the Panthers to teach the promising young team what it takes to win.

And show them they did, in 1989, Chris Mortimer broke his hand. The Panthers made it to a play off match, Louie removed the cast and took the pins out himself with a drill, and played one of the most courageous games ever. But most importantly, that day set the benchmark for the young talented Panthers including Greg Alexander, Brad Izzard, John Cartwright, Mark Geyer, Brad Fittler, now they knew what it took to win.

The following season the Panthers made the Grand Final in Kelly and Mortimer's final season. The example had been set and their work was done, the Panthers went on to beat the Green Machine, the original salary cap cheats who made the Broncos and Storm look like Mother Theresa, in the 1991 Grand Final.

30km's

Sunday 24 April 2011

Narrowneck

40km - 3:13.34. Beautiful morning in Katoomba, ran from Leura to Narrowneck and return with some added extras. Pretty crowded, there was a christian conference and extra numbers training for the North Face 100km. I wasn't sure if I could handle the distance with the hills and altitude so I ran with a backpack, felt like a hippy. I hate carrying anything when I run, suspect the backpack will never be used again.

210km's for the week, my body and the quality of my long runs in particular are suffering due to not laying a proper base. On a positive, the sessions are good enough and i'm getting through the km's. Suspect i'll come good after absorbing the effort of SMH Half.

Saturday 23 April 2011

Defence

20km tempo - 74:48 (3:45km's). On The Bay quite early, in the rain. Happy to get through this tempo, more money in the bank.

I was thinking about Col Van der Voort and Col Bentley during the boring parts of this run, well the whole run was boring to be honest. Van der Voort and Bentley were unheralded tackling machines in the star studded Panthers '91 premiership winning team. Defence is all about attitude, tempo runs are all about defence. The more long tempos I can get through the better defence I'll have against a weak finish.

26km's

Friday 22 April 2011

Very Good Friday

12km - 57:40, on the local golf courses. Took another rest day, it would've been nice to get an easy day between the long tempo and Sunday's long run, but it was pointless to attempt a session today. Had a great day with Millie and the little fella, typically beautiful Sydney day.

12km's

Thursday 21 April 2011

Uncle Rico

AM
20km - 89:54, early run around The Bay.

PM
9km - 41:07, Wenty Park

'Back in '82 I used to be able to throw a pigskin a quarter mile'.

Nice freshen up after yesterday's unnecessarily tough day. I'm looking forward to a much needed long tempo, either tomorrow or Saturday depending on how I'm feeling. Have a five day break from work now, so hopefully some of the aches and pains will abate.

29km's

Wednesday 20 April 2011

Woopsy Daisy

AM
Early Morning, 10km - 46:50, around The Bay

Mid Morning, 9km - 40:58, Wenty Park. Out of habit, I got changed when my break started and set off, I got to Wenty Park before I realised I'd already run - woops!

PM
24.4km - 1:55.08, Centennial Park, including 14km's with Daniel Mellish who is on the comeback trail.

43km's

Tuesday 19 April 2011

Walt Kowalski

AM
14.2km - 3km easy, 30min fartlek (1,2,3,4,7,3,2,1min efforts with 1min floats), 3km easy at Wenty Park.

PM
16km - 71:50 at Centennial Park.

30km's

Monday 18 April 2011

Wacko Jacko

AM
10km - 46:20. Very early lap around The Bay from home.

PM
20km - 88:50. Around The Bay, last 16km's with Copey.

Yesterday Emmanuel Mutai 2:04.40 set a new course record in the London Marathon. He blew away one of the best fields ever assembled which included Lel, Kebede, Gharib, Makau, Dos Santos and Rothlin. Mutai blasted a 14:15 5km between 30-35km and ended up obliterating the crack field by 1min5sec, must be a contender for best non championship performance ever.

Another awesome performance by Michael Shelley, the world's toughest human. 2:11.38 running through the field for 10th place, even splitting after going through in 65:51.

Also, a super effort by Steve Jackson, who toed the line with a grade two hammy tear after a tumble down the stairs in the week before the race. Was on track for 2:48 at half way, but looks like the hammy packed up not long after. A valiant attempt from a guy who had a perfectly planned and executed build up, hope there isn't any long term damage and he can put a time on the board as reward for the effort.

30km's

Sunday 17 April 2011

Leech on The Bay

AM
35.1km - 2:45. Ran with Emma from The Bay to The Foreshore trail via Barnwell and Massey Park Golf Courses, then Putney, Gladesville, Drummoyne then another lap and a bit of The Bay.

The long runs are definitely getting easier each time, as soon as I can shake the niggles from track season i'll aim to push the pace a bit.

We had a visitor jump on board at 28km's after we overtook him. His ipod and ironman tattoo made him easily identifiable as a prime leech candidate. I wonder if the sheer dedication and determination I have to make my way through a packet of tim tams everyday should be rewarded with an Arnotts tattoo on my arse. I grumbled something derogatory to him which had no effect, but Emma hates parasites more than me and dropped a 4min km. The blood sucker was last seen, bent over and clutching at his pea sized heart in front of Le Montage.

177km's for the week, that'll have to do, too busy to get out again this arvo.

Saturday 16 April 2011

Smashed by Hill God

AM
19.5km - 86:40. 3km easy, 6x1km hills (fastest 3:59.2, slowest 4:00.5) with 820ish metres jog back, 6km easy mostly barefoot.

Callan Park hills with Fats (7sec faster 3:52-54's), couldn't stick with him, he seems effortless up the hills.

PM
6.3km - 30:00 Centennial.

Both runs in the rain, another hectic day - tick, tick.

25km's

Friday 15 April 2011

Dancing in the dark

12km - 56:18. Very busy today, so big lap of The Bay at 4:30am again, not as many runners out early on a Friday as there was last Monday.

Thursday 14 April 2011

Dad! I dug another hole

AM
10.6km - 42min. Wenty Park. 10min easy, 22min fartlek (1,2,3,4,3,2,1min efforts with 1min floats) 3:45km's, 10min easy.

PM
17.6km - 80:15. Centennial Park, last 11km with Copey.

28km's

Wednesday 13 April 2011

Easter Bunnies

AM
9km - 41:20. Wenty Park.

PM
16km - 71:50. Centennial Park

Not counting massage and strength sessions as training anymore, they're just part of normal life.

Listening to the Souths supporters moaning about Wayne Bennett coaching the Knights next season has been like watching a car crash. Souths have one of the most talented forward packs ever assembled, but their fans have already conceded defeat for 2012, it isn't even Easter in the 2011 season. This squad should be in this premiership up to their eyeballs, but at some stage this once great club has developed a loser mentality that even Wayne 'The Messiah' Bennett couldn't repair.

25km's

Tuesday 12 April 2011

Life Be In It

AM
9km - 40:50. Wenty Park

PM
3x4km (4) - 14:39. 14:38, 14:39. The Bay, spot on target.

Impressed with Emma's 6km TT this morning, 24:01. Close to a one minute pb, off 18 weeks aerobic base work. Somehow triggered Norm's wife from the Life Be In It campaign, 'it's aerobics Norm'. It'll be worth remembering this run and the importance of a good base, especially if I bomb after the rushed prep and Emma nails the marathon with her patient build up.

27km's

Monday 11 April 2011

Gary Ablett Jr

AM
9km-39:19. Wenty Park.

PM
16km-69:12. Centennial Park. Pretty uneventful apart from seeing Tim Lindop in the first km and having a crackhead chasing me through Moore Park at about 5km's.

Gary Ablett Jr, 34 possessions VS Bulldogs playing in a weak team, what a champ!

25km's

Sunday 10 April 2011

Platypuses

AM
25km - 2hrs. Ran with Emma from Bronte, great to have some company for the first time this week. Comfortable run for us after last week's 35km, but running the stairs, hills and dodging fellow pedestrians made it challenging, but an effective active recovery nonetheless. Decided against pushing hard at the end as the 15 bread rolls, not kidding, from last night's wedding were knocking at the back door.

No time to get out in the arvo as we were at Liam's for a bbq. He was an outstanding young host, but to be accurate, his brother seemed to be doing all the work. Either way we enjoyed ourselves and for some reason Akira's energy levels are through the roof, couldn't have had anything to do with the chocolate cake.

Learnt a new fact, I always believed the plural of platypus was 'platypi', nope, it is 'platypuses'. I feel smarterer and more complete, thank you Macca.

171km's for the week.
Approx 90km road and 81km grass, avg pace 4:30per/km. A bit quicker and more grass km's than last week. After the last three days i'm feeling fresh as a daisy and looking to stick with the plan of a bit less volume but more quality next week.

I'm considering taking note of the average km's, disregarding warm ups and cool downs next week. A few successful marathoners I respect, suggest I need to be consistently running 4:15km's to run sub 2:40, I suspect i'm not close yet, but could get there over the next few weeks. Always wary of paralysis by analysis, the main thing is to keep knocking out the km's.

Saturday 9 April 2011

WOW! said the Owl

AM
12km - 49:14. 3km easy, 6km hard (21:04), 3km easy.

Met the very generous Aunty Emma at Queens Park for a play date and picnic with Akira after her swim session. Pleasantly surprised with the pace of the tempo on the Centennial Park goat track, started with 3:38 and got quicker each km.

Sydney has turned on the most beautiful day in the history of the world, it would suck to be nocturnal today. Looking forward to Rebecca and Jeremy's wedding at St Finbar's Glenbrook, same church where Millie and I were married seven and a half years ago. Millie missed Akira last night, so he is coming for a surprise visit to the ceremony. I had planned to do an arvo run between the ceremony and the reception, but will now be driving Akira back home so Aunty Naomi and Belinda can take over the little man sitting duties. I could do with a freshen up anyway, hoping for a strong finish to the shortish long run tomorrow.

Hot tip, if you want avoid a lecture from your wife, don't give your kid an Easter Egg before a wedding.





12km

Friday 8 April 2011

Man Date

12km - 53:10. Ran around the local golf courses, Barnwell and Massey Parks.

My new favourite client, Mrs Fats' husband delivered the most juicy delicious cupcakes ever to make their way into my mouth. I even saved him a few, i'm proud yet surprised by my new found discipline.

Sister in law Rebecca is getting married tomorrow and Millie is on bridesmaid duty in the Blue Mountains tonight. It's been a big day for us boys, we ran amok all afternoon, scoffed some pizza and watched footy to end an awesome day. Tough for Millie though, it's her first night away from the little man.

12km

Thursday 7 April 2011

Brulee'd

AM
9km - 44:00. Headed to The Bay and bumped into the Timbrell Squad, where Mark Mc was doing some 5min efforts at 3:10km pace. Very impressed that anyone can run that fast at 5:30am.

Arrived at work to be met by Emma who made a surprise delivery of two delicious Creme Brulee's, one each for Millie and myself. For a very intelligent girl it's amazing that she thought that the second would make it home.

During my break I snuck in a strength sesh and a quick clipper job, number one all over for efficiency.

PM
18.4km - 75min. 15min easy, 20min hilly fartlek in Callan Park (hard 550ish metres - 200m flat, 200m hill, 150m flat, float 250ish metres downhill) avg 3:57km's, 5min easy, 20min threshold around The Bay avg 3:49km's, 15min easy. Finished the threshold with an almighty technicolour vomit which had a distinct smell of egg, cream and justice.

Finally getting my test results tomorrow, if Dr Kwan can come up with anything better than 'stop eating crap food' i'll be a happy boy.

Chicken pies and Ben and Jerry's strawberry cheesecake tonight, Millie is the best!

27km's

Wednesday 6 April 2011

Goulash

AM
9km - 42:02 to Wenty Park.

PM
27km - 1:59.12 to Centennial Park. Solid enough, went looking for hills, so spent quite a bit of the run doing laps of Queens Park and Robinson and Loch Ave's. Apart from a celebrity lap of the white fence with Emma Rilen it was a very uneventful, ho hum, needs to be done run. Happy to put another tick on the program.

Millie's goulash for dinner and Ben and Jerry's Phish Food for dessert. The best goulash since Ella Legradi, the mother of Gabriella, brought a giant pot to the school multicultural food fare in 1983. I've tried every Hungarian restaurant I can find, not that there are many, but they all suck compare to Ella and Millie.


36km's

Tuesday 5 April 2011

VB Tuesday

9km - 40:02. Morning run to Wenty Park, was greeted by three blokes who'd already polished off 1/2 a case of VB, gave me a good cheer every lap.

22km - 3km easy, 16km tempo - 60:42 (3:48km's), 3km easy. Arvo in Centennial Park, got bored doing four and a bit laps, no wonder the cyclists are always angry with the world. Pretty happy with the session, remarkably resisted the temptation to chase the sub 60min. A bit easier than the 12km at the same pace last week, but better conditions. Have 16km - sub 60min pencilled in for April 28th session, so definitely on track.

31km's

Monday 4 April 2011

Sparrow's fart

20km - 88:17. Out the door at 4:30am, was impressed and a little disturbed to see so many other runners already out and about on The Bay. First 5km's was 25:15 including a stunning 6:20 1st km, but after that started to move well. Frantically chased Action who is off to London Marathon via cheering on David Criniti in Paris. He has worked bloody hard for this race, I predict he will kick arse, sub 2:47 with good conditions.

Rushed to work, but my first client didn't show, which gave me a chance to squeeze in a strength session. Was feeling pretty hungry and starting to regret choosing strength over a trip to Central Baking Depot for a few Beef Brisket Pies. Then in walks my 8am client bearing a strawberry and ricotta muffin to save the day. Everything fell into place for me today :-)

Off to see Coby for a much needed massage, he did a great job releasing my hips which were a bit stiff from the long run.

9km - 38:15. Ran home from work via Darling Harbour, Anzac Bridge, Iron Cove Bridge, pretty boring but a time effective run.

Took skater boy to the park


29km's

Sunday 3 April 2011

Jayawardene

35km - 2:45.00. With Emma, ran via Barnwell and Massey Park Golf Courses to Foreshore Trail. At 8km's we came across the debatably colour co-ordinated Caleb lurking in the bushes behind Concord Hospital :-) He joined us for about 7km's and picked up the pace a bit whilst giving us a guided historical tour along the way. Emma was fascinated by his facts, I was hoping in vain the chatter would slow the pace. We headed back to Abbotsford via Breakfast Point, Cabarita, Hen and Chicken, Abbotsford and Five Dock Bays. Amazing running by Emma, she was leading the way at the end and is looking good for Gold Coast. She was comfortable despite averaging a ridiculous 15sec per km quicker than her marathon pb!

We followed the run with an ice bath which sent Emma into shock, while Millie prepared her delicious world famous omlette's for brekky. Add three large, strong coffees and a jam and cream doughnut from Trovatino's and I was feeling pretty good again.

Struggled off two hours sleep after watching the Gold Coast Suns debut and the World Cup Final. What an amazing innings from Jayawardene, a real pity that it will soon be forgotten as it wasn't quite enough to get them home.


Just 40min strength this arvo, decided to skip the optional recovery run as we're off to the aquarium and need to do my Monday run at 4:30am tomorrow. Have a very busy day tomorrow and not sure i'll get a chance to run in the arvo.

184km's for the week.
110km road, 74km grass, avg pace 4:33km's. Will increase the percentage of grass km's and the average pace next week.

Saturday 2 April 2011

Anyone for rodent?

16km - 65.10. Around The Bay, including 10km pace run - 36.35, combining some over speed and attempting, unsuccessfully, to run relaxed at marathon race pace. 3km easy, 2km@Marathon Pace, 2km@1/2 Pace, 2km MP, 2km 1/2P, 2kmMP, 3km easy. Harder than I expected and maybe should've been 5ish sec per km slower, doesn't matter, it's done.

I learnt a surprising fact from a client today, Guinea Pig is a traditional dish in Peru. I guess Peruvians would find it peculiar that I ate baked beans, six fried eggs and a packet of Tim Tams for brekky today.
Roast Guinea Pig

After work, went to the Lego shop between The Aquarium and The Wildlife Park. Brought home a Duplo Police Motorcycle pack for Akira. I thought I was going to win Dad of the Year when his face lit up after opening the box, 20sec later he was done, I wish I could have that money back.


7.5km - 32.00 in the arvo from home around Hen and Chicken, Abbotsford and Five Dock Bays.

23km's

Friday 1 April 2011

Happy Friday

10km - 50.05, beautiful morning out on The Bay, had the place to myself except for the rowers on the water. First 2km were 11:55, after that felt great. I feel like i've had a massage, enjoyed running in the heavies.

I love my Friday's, Mrs Fats often sends in a cake or biscuits, have a man date lined up with Akira including a trip to Dr Kwan to get the verdict on my stomach issues, then of course Friday Night Footy. I'll tip the Richmond Tigers to upset the Saints, Manly to thrash the Bunnies and who knows which version Penrith will turn up to play the Broncos.

40min strength in the arvo.

Doc had to cancel, due to illness. Is that like a massage therapist with bad posture or a bankrupt financial planner?

10km