Sunday 30 October 2011

Play Date

Sun
AM-25km's @ 4:35km's + 4x200 strides (1) 34, 33, 31, 31. In Centennial, last 13km's with Megsy and Sam, feet felt pretty good. Stayed for brekky, Megan's baked beans looked like the aftermath of a big night. Sean, Cindy and Matilda came for a play date with the family, I was dead keen for some footy training but Akira and Matilda were way more interested in the bubbler...as usual.

PM-10km 44:30 (4:27km's). The Bay, pretty hot, bumped into Daniel Mellish and joined him for about 3km's.

150km's, but a fairly slow week, feeling refreshed and aiming for 2 hard weeks now.

Saturday 29 October 2011

Poppy Howard's 60th

Fri
AM 10km-45:12 (4:31km's) Solo The Bay
PM 9km-43:36  (4:51km's) Solo Centennial/Queens Pk's, slightly traumatised after a long stint in Emma's dental chair. Finished with some hockey skills training, feet move very slow, but pleasantly surprised that the touch was better than expected.

Sat-14km including 6km-22:31 (3:45km's), 10min break, 2km-6:32 (3:16, 3:16).

Taking the afternoon off, not because I'm Mr Sensible, but off to Dad's 60th Birthday lunch then a Man Date with Akira. Dad was 22 when I came along, no wonder he looks tired.

Thursday 27 October 2011

Mr Sensible

Carrying on with my plan of an easy week with a touch of quality, somehow I've managed to be disciplined despite feeling fresh and have so far resisted the temptation to unleash.

Tue - 15km including 10x300 (1) avg 44.4's, all between 44-45. 5min rec then 20min threshold @ 3:45's. Solo @ Barnwell Park.

Wed - 21.4km 90:00 (4:12km's), last 20min solid. Solo @ Centennial Park.

Thu -
AM 9km easy 40:33 (4:28km's)
PM 12km including 10x500 (3min cycle), odd reps slightly up, even slightly down hill. 90.5, 90.1, 90.6, 90.0, 90.4,  89.9, 90.2, 89.5, 84.3, 83.0.  Solo in Bum Bandit Park, geez they were out in force today, it was like Pitt St heading in and out of the bushes.

Monday 24 October 2011

Cabernet Sauvignon

Mon
AM 9km-40:05 (4:27km's) Solo, Wenty Park.
PM 16km-67:30 (4:13km's) Solo, The Bay

Thankfully the Rugby World Cup and the endless ad's for cabernet sauvignon has finally ended, that ought to keep the toffs happy for 4 years now that they've briefly feigned sporting interest. The highlight without a doubt is all the giant boofheads lining up and doing synchronised dancing before the match, bet they were regretting spending so much time practising dancing rather than goal kicking when the French drew close. Glad the Kiwis won though, impossible to respect a team that throw a match against the Tongans but turn superhuman all of a sudden for the final, absolutely no respect for their sport, opposition, country or themselves. Roll on cricket season and the VB ad's.

Sunday 23 October 2011

Discretion

24km - 1:54 (4:45km's). Centennial Park, easy but painful. Skipped the optimistic plan to finish hard and the arvo run.

143km's. Now I'll take an easy week, it's the new me.

Saturday 22 October 2011

Speed Bump

Fri - 10km easy 45:21, Solo The Bay, needed a rest day. Happy that i'm getting through some work, but would like some solid running this weekend before I get stagnant in mediocre land. If not, i'll have to drop the volume next week and take a quality week.

Sat - 20km including 16km@4:05km's. With Megan around The Bay, she seemed to be comfortable and finished with a pair of sub 4min km's. It felt very comfy at the time but I pulled up quite sore, was hobbling at work on my right foot (the better one) and canned my afternoon session. Frustrating as I'm feeling fresh and keen for something fast.

Thursday 20 October 2011

Korean BBQ and arse hairs

Thu
AM - 10km including 22min fartlek 3:52km's, solo at Wenty Park. I think the garmin was going cuckoo, 1st km was 4:08 and a few other strange km's, doesn't matter it felt like an effective workout.

PM - 9km 38:50 (4:19km's) Solo Centennial/Queens Pk. Had an old guy using me as a pacer for his sprints, sadly for me he ran in front and the only thing between me and his wrinkly, saggy, hairy old arse was a very well worn pair of speedos.

Note: Must trim my arse hairs when I get older.

Went out for Akira's first Korean BBQ, absolutely delicious, my batteries are well and truly charged for the next few days work and training. Just love the aroma of all the Korean Restaurants in Strathfield.

Still sticking to the diet plan, substituted the Chocolate bar for a Brownie from CBD. Tossing up whether to reduce my 2nd coffee to a small or even a decaf, a bit worried that i'm losing weight too quickly and will get the crap belted out of me when I start hockey training again. Spoke to the club coach, I need to be able to run for 30mins without stopping by late January. Hopefully they'll be so impressed that the world's oldest comeback player can run for 30mins that they won't notice I haven't picked up a stick for 8 years.

Wednesday 19 October 2011

Boo Hoo, no Tim Tams

Mon - 20km 86:35 (4:20km's) Solo around The Bay.

Tue - 19km, 3km easy, 20min threshold (3:40km's), 5min easy, 5x3min hard 1min rec, 15min easy. Solo in Centennial and Queens Parks.

Wed -
AM 9km - 36:51 (4:06km's) Solo Wenty Park, much quicker than I planned but felt good.
PM 22km - 90min (4:05km's) Centennial Park.

For the last 4 days i've cut out the post dinner packet of Tim Tams and tub of Ben and Jerry's, hate to admit it, but i'm feeling pretty bloody good. The plan is no chocolate or coffee after midday until I run a pb. Well that's the plan anyway, any good plan needs to be flexible.

Well done to the All Blacks for comprehensively smashing us in the World Cup Semi, I actually thought we were a chance, woops! Pretty ridiculous, 2 semi finals only 2 tries scored and one by a losing team. Seriously what a shit sport, 3points for field and penalty goals, WOW - what amazing skill! If you can't go through 'em or around 'em it doesn't matter you get 3 points for taking the pussy option. Makes the decision of Robbie Deans, who seems to be the media darling, not to play Berrick Barnes at #10 in a sport which is all about territory completely ludicrous.

Sunday 16 October 2011

World Cup Final

Sat
AM - 4x2km (9min cycle) avg 7:14's - 7:01, 7:06, 7:30, 7:18, With Megan in Bum Bandit Park, she improved again 2sec quicker than last time, avg 7:45's with 1min less recovery on heavy ground. Pissed down through the sesh, by the 3rd rep we were running in a bog.

PM - 10km 43:12 Solo around The Bay.

Sun
AM - 24km-2hrs Narrowneck, lack of fitness really exposed with the thinner air and hills. Struggled to hang on to Caleb and Benny Saint even though they were doing it easy, got dropped up a hill at 17km's and crawled home from there.

PM - 14km-62:03 Around The Bay with Rilen and Belinda, I was after a Sunday stroll but the girls were pretty fresh and moving at a good clip.

Ran without strapping tape, Sat PM and both Sun runs, I actually feel pretty good - will try a speed sesh sans tape on Tuesday, hope it works it'll save me a fortune.

155km's for the week, battled a bit, but still moving forward.

Looking forward to the Rugby Semi which is really the final. The World Cup has been a great event despite the lack of depth in the sport, a bit unlucky that the Rugby League test was on this afternoon, makes Union look pedestrian. I placed a bet on a Wales vs Australia Final, that'll teach me to bet on a sport that punishes good play and encourages conservatism. The Welsh skipper smashed the French winger who had no right to be running the ball straight through the ruck. Reward for being a superior athlete, sent off, what a joke! Regardless of that incident the Welsh were easily the better athletes and better structured team but completely blew it, lacking composure when it mattered and missing some gift attempts at goal.

Friday 14 October 2011

Flip Flops

Mon - 9km 38:55 (4:19km's), Solo Wenty Park felt good.

Tue -  14km including 30min fartlek (1,2,3,4,7,3,2,1) - 7.84km (3:50km's) Solo Centennial, bit slow but didn't get out for the morning run so took a long time to get moving.

Wed - 20km 89:57 (4:30km's) Solo Coastal Run, feeling fresh so pushed quite hard, some hills and stairs kept the avg down.

Thu -
AM 12km including hard 6km - 21:31 (3:35km's) Solo at Wenty Park, planned to sneak under 22min with a quicker finish which is how it went 3:38, 3:38, 3:38, 3:38, 3:34, 3:24. Quite slow but happy enough with the progress.
PM 16km - 68:26 (4:16km's) Solo around The Bay

Fri
AM 10km easy - 45:40 (4:34km's) Solo around The Bay
PM 12km easy - 55:24 (4:37km's) Solo around The Bay

The worst thing about the torn plantars is being forced to wear shoes all the time, my goal is to spend at least one day this summer working in my thongs.

Sunday 9 October 2011

Something Decent

Sat - 22km's. 6km with Rach doing a TT - 29:57, straight into 6km hard 21:58 (3:39's), 4km threshold 14:58 (3:44's), 3km hard 10:39 (3:33's), 3km easy 13:30

Sun - 27km's-1:53.10 (4:12km's) Around The Bay with Steve K and Megsy. Steve was impressive, a touch quicker than his New York marathon target pace. Megsy keeps improving, 16km's @ 4:11's, 10sec per km quicker than the Sydney Half a few weeks back.

Big week 189km's, pleased to squeeze in some quality on the weekend.

Friday 7 October 2011

No Footy :-(

Wed
AM 9km-39:35 Solo Wenty Park
PM 20.5km - 83:30 Centennial Park with Molly for 4km's, last 16.5km's were quite fast, the last 8km's met up with some speedsters, Anthony Craig, Harry Summers, Hugh Williams and Frank Torok.

Thu
AM 12km including 22min fartlek (3:46km's) solo Wenty Park
PM 16km - 67:54 Surprisingly solid, solo around The Bay

Fri
AM 14km - 59:40 Solo around the city bright and early
PM 7km - 31:58 Solo around The Bay

Tough time of year for me with the footy finished and waiting for the cricket to start. Will of course support the Wallabies, but it's such a shit sport especially after watching the great AFL finals series and the exciting play of the NZ Warriors.

Tuesday 4 October 2011

Start again

After the 2nd Cortisone I was instructed by the Doc to rest 2 days then back to training. I don't feel like it did anything, but I wasn't expecting much. Decided to stop worrying about getting treatment anymore, there is a fine line, as long as I keep the intensity/speed at about 1/2 marathon effort it seems tolerable. Just need to stop taking short cuts with my rehab, I must keep my feet strapped 24/7 and ice after every run.

I decided to start hockey again next season so training starts tomorrow night, i'm ok with my fitness levels, just need to get my touch back, which I suspect will take the full 5 months I have left before the season kick's off.

Sunday - 22km's easy (4:48km's) with Megsy in Centennial Park. Straight from the school reunion, for the second consecutive week, my commitment was rewarded with driving rain slapping hard against my aching head.
Monday -
AM 11km easy (4:58km's) with Caleb, Rilen, Lucy S and Ben Saint in Centennial.
PM 16km (4:15km's) with Copey and Jopey around The Bay.
Tuesday -
AM 10km easy (4:42km's) solo around The Bay
PM 19km's - 15min easy, 20min threshold (3:50km's), 3min easy, 4x5min with 1min jog rec' (3:45km's), 15min easy. Pretty slow, but it's not where I am, it's where i'm going that matters.