Friday 30 December 2011

Regeneration

2 rest days, want a quick sesh tomorrow.

Thu

AM
Warm up + Strength

PM
14km - 60:00 (4:17km's) With Rilen in Centennial Park

Fri

AM
10km-45:00 (4:30km's) Solo on The Bay

Wednesday 28 December 2011

1km TT

AM
Warm Up + Strength and Drills

PM
1km-2:29.0 Solo on The Bay

3ses faster than my previous best, not surprisingly, fairly unco. Slight strains to (L) Soleus and (R) RF. Good to be running fast, makes me feel alive again!

Tuesday 27 December 2011

Couch Potato

Boxing Day
10km - 47:03 (4:42km's). Solo around The Bay.

Didn't budge from the lounge all day except at lunch in the cricket to squeeze in the recovery run. My favourite day of the year.

Tuesday
16km Tempo 63:57 (4:00km's). With Tom H around The Bay.

Struggled through this run and was battling to sneak under 4:00's, watched helplessly as Tom disappeared into the distance at 3:47km's which was quite a good effort in the blustery conditions. That'll be enough aerobic base to get me through the track season, my body isn't enjoying trying to train so many different energy systems at once.

The focus now is overspeed, lactic tolerance and race specific sessions. Love this type of running, can't wait to give it a red hot go!

Monday 26 December 2011

Xmas Day

AM
23km-1:45.00. Bronte Beach Coastal Run with Craig D and Steve K.

Had a great brekky picnic with the family and a great group of friends, awesome way to start Xmas Day.



PM
13km-64:04. Faulconbridge Point with Benny St, Hamish Mc and Ricketts.

After a massive Flynn family feast in the mountains, it was off to meet Benny St and Hamish for our traditional Xmas arvo run out to Faulconbridge Point Lookout. This year we had a newcomer Dave Ricketts who is a fellow Blaxland High School boy. Our paths didn't quite cross at school, he was a one year old when I finished, nice to have some youth injected into the run.



166km's + a game of hockey and  heaps of quality for the week. Best week i've had since last Xmas, 2 more of these weeks and it'll be time to race.

Saturday 24 December 2011

Penrith

AM
4x500(3), Solo at The Bay. 89.84, 79.11, 88.96, 75.78

Plan was 90, 80, 90, 80, trying to increase the volume of quality running without aggravating the right foot. This session seemed to serve that purpose, although the 75 to finish was a bit unnecessary, I'll do at least 6 reps next time. Happy that it's all progressing well, got some bounce back in my stride and all of a sudden 90's feel like jogging.

PM
10km 46:55 (4:41km's) Solo around The Bay

Out at Penrith for the Howard Family Xmas, great to be back in the home town. I love this place and the people, wish I could live 10mins from the Big Smoke surrounded by Westies, it'd be my perfect world.

Friday 23 December 2011

Full Time Athlete

Thursday

AM
9km 37:24 (4:09km's) + Strength. Solo Wenty Park, included a 3.35 and 3.40, no idea why just felt like it.

PM
6x300(3) 44.83, 44.42, 44.89, 44.84, 44.87, 44.84. Solo at McKay.

Had a great chance to grab this sesh by the balls after the 2nd rep, but had a lapse in concentration and lost focus. Either way, twice as many reps as 2 weeks ago and all sub 45.

Friday

AM
10km 44:38 (4:28km's)

PM
6km threshold 21:31 (3:35km's) + Strength. Solo around The Bay.

Good enough to keep up the aerobic threshold fitness, but will only be effective if I can back up with a fast session tomorrow.

On holidays from now and no hockey for 2 weeks, looking forward to resting the feet and hands in between lots of hard training and playing with the boys. I've worked 7 days a week all year excluding Public Holidays and a couple of weekends off for Gold Coast and Central Coast. Even though I'm feeling great, I don't feel at all guilty about taking a break.

Wednesday 21 December 2011

Mr Shuffleupagus

AM
20km-1:37.35 (4:53km's) + Strength. Solo around The Bay. I'm hoping for a big day tomorrow so took it very easy.

PM
9km-44:22 (4:56km's). Queens/Centennial Parks. Bit sore and battered after 90mins in Molly's dental chair, glad to tick it off.

Tuesday 20 December 2011

Kawauchi

AM
8km - 39:53 (4:59km's) Solo around The Bay.

Bloody sore from hockey, first 2km's took 12mins, felt better as I progressed.

PM
2x500m (10) 78.69 headwind, 75.82 tailwind. Solo on The Bay.

Had planned 4x1km, 4x500, but nobody showed up for the session. I did my warm up and felt much better than expected so changed it to a hard session. Not fast, but not bad for concrete and much better than I expected to get out of today. I seem to be adapting to the hockey and recovering a bit better each week.

Yuki Kawauchi ran 2:11.56 at Hofu Yomiuri on the weekend only 2 weeks after a 2:09.57 at Fukuoka. If this guy was white and stopped for pizza during his training runs the Aussie running public would be going nuts!

http://japanrunningnews.blogspot.com/2011/12/bat-ochir-and-kawauchi-battle-to-end-of.html

Monday 19 December 2011

Jacko Gill

Monday

AM 10km - 39:20 (3:56km's) + strength. Solo Wenty Park. Not intentionally fast, just felt good.

PM  16km - 67:50 (4:14km's) with Copey on The Bay.

Played hockey in the evening, lost 6-4. I'm still struggling but seem to be improving, enjoying the speed work after a hard days training.

Check out Jacko Gill, 16 year old Shot Putter from NZ. He has smashed the World Youth Record and has also qualified for London 2012, freakish achievement for a boy in a power event. Just when you think you're training hard....


http://www.youtube.com/watch?v=BgRphH_Yuzc&feature=player_embedded

Sunday 18 December 2011

Fallopian Tubes

Sat
AM 10km easy, no watch, Solo The Bay.

PM 800m - 2nd 2:05.21. Very slow, 62/63. Was in striking distance of Michael Doggett at 600m, but he took off and I couldn't respond. Glad to get this one out of the way, quite strong, just no speed. Doggett is a champ, every time I think I've left him behind, he strikes back, my favourite rival.

Sun
AM 22.5km - 1:45. Centennial with Jopey, Megsy and Craig D. Quite relaxing, seemed to go quickly.

PM Strength + 9km 42:00 (4:40km's) Solo Rothwell Park + 4x200m barefoot strides 39, 36, 34, 31.

110km's for the week, ready for 3 hard weeks.

Thursday 15 December 2011

3x300 Hmmmm...

AM
9km 44:15 (4:55km's) + Strength. Solo The Bay.

PM
3x300 (5) 42.22, 41.40, 42.28 - avg 41.97. Solo @ McKay

The plan was to run controlled 42's on tired legs. I managed to hit the pace ok, but it was hard work on the last rep, just didn't recover from the 2nd rep. I never thought the day would come that 42's would send me lactic, hopefully it's just residual fatigue from yesterday's 600m. Not sure what to make of it all, at this stage I'm hoping it was just an ugly sesh that I needed to get out of the way.

Wednesday 14 December 2011

600m TT

Monday
AM - Strength, drills, plyos
PM - Hockey, 2nd match of the comeback. Was so pathetic last week that I decided to try it fresh without an arvo run. A little better, but still terrible. We won 3-1, I managed to sneak 2 goals, but missed 3 good chances.

Tuesday
AM - Strength
PM - 9km + drills/strides. Right foot very sore from hockey, starting to think it may be a bit much to ask while i'm still not 100%.

Wednesday
AM - Strength

PM - 600m TT Solo @ ES Marks 89.00

Back to the old faithful track which still hasn't been upgraded since 1991 when I set my still current 100/200m PB's. Had an awesome day at work, so was feeling quite optimistic. I wanted to test the feet and fitness before Xmas to get an idea of how far behind PB fitness I am, best is 83.7sec 2 years ago but that was paced by super talent James Matthews. All things considered it wasn't a bad hit out, went through 300m spot on 44.5, so dead even splits. Never got lactic, just have zero speed at the moment. Provided I get through a decent session tomorrow, I'll line up for an 800m on Saturday to hopefully give me a push along for some good hard training over the Xmas break.

Sunday 11 December 2011

Benny Saint

Saturday

AM
1km solid (5) 2x Paddington Hill (walk back) - 3:00, 1:41, 1:35 Solo Centennial Park.

Approx 475m from the intersection to the Paddo gates. I love the long hill efforts, first time since last August i've trusted my feet to handle hills, not surprised that the quickest was 10sec slower than my best.

PM
9km 35:56 (4:00km's) Solo The Bay

Sunday
3km easy, 16km hard 59:10 (3:42km's), 5min rest, 2x4x500 (3min cycle, 3min between sets) 1st set 1:40avg, 2nd 1:35avg, 3km easy. Solo The Bay.

Pretty warm and a nice tough sesh to finish a hard week. Very happy for Ben winning the 10,000m National title last night to go with his 'A' Qualifier, he's off to London. Doesn't say much for our chances though, he can't even beat me at table tennis and I'll probably smash him at Lawn Bowls this arvo :-)

152km's and a game of hockey for the week.

Friday 9 December 2011

6x200m

AM
9km 37:12 (4:08km's) + Strength. Solo The Bay

PM
6x200m (3) Rolling starts 28.54, 28.65, 28.08, 27.93, 27.93, 26.46 (27.93 avg). Solo at Rothwell Park.

Solid enough, I like this session when i'm tired. Good practise for holding form and pace for the 3rd and 4th 200m's of a race. I was tempted to go fast on the last rep; pleased that I kept it within the purpose of the session.

Thursday 8 December 2011

300m's

AM
6.4km Fartlek 23:19 (3:39km's) 1,2,3,4,3,2,2:19min efforts with 1min floats. Solo at Wenty Park.

2sec slower than last time, not bad.

PM
3x300 (3) 44.98, 45.46, 44.14 (44.88avg) Solo at McKay Oval

Controlled and fun, feel like I've made alot of progress the last 2 weeks.

Wednesday 7 December 2011

Lost Item Found

AM
9km 44:59 (5min km's) + Strength. Solo The Bay.

Did a quick upper body session, really need to crank it up if I want to be able to hold my ground on the hockey pitch. Managed to find my missing manhood with Bench sets of 15x60kg's and 10x67.5kg's (1kg above current bodyweight) which was pleasing as I struggled to get 60kg off the chest a few weeks ago and 10x body weight is one of my benchmark strength requisites of manhood.

PM
20km 93:20 (4:40km's) + Strength and Hockey Skills. With Copey and Daniel, Centennial/Moore/Queens Parks.

Pretty wet this arvo, followed it up with some functional leg strength and stick work drills.

Tuesday 6 December 2011

World's Sorest Human

Tuesday

AM 9km 45:00 (5min km's) + strength. Solo Barnwell Park Golf Course.

Took me about 10mins to crawl to the bathroom when I woke up, forced myself out the door for an easy run in the hope that it'd settle some of the damage from last night's hockey. It normally works a treat, but not this time, every muscle in my body feels like it's been through a shredder. Backed it up with a strength session, tried some heavy weights after I was thrown around like a rag doll by the bloke who I was supposed to be marking last night...it's not like a few more sore muscles was going to make me feel any worse :-)

PM 10x400 (1) avg 69.6, fastest 67.4. With Copey at Homebush.

We're normally perfectly matched for this session, me quicker, him stronger. I wasn't a very helpful training partner today though, couldn't get my legs to budge and watched disconsolately as he disappeared into the distance on every rep. Glad to tick this session off, quite consistent with most just under 70, not a bad starting point for the 1st track session of the season.

Monday 5 December 2011

Hockey = Ouch!

Friday
9km 39:57 The Bay (4:26km's) + Strength and Table Tennis World Champs vs The Saint, narrow 3-2 victory to me :-)

Saturday
24km 1:42.00 (4:15km's) The Bay

Sunday
Balmain 5km Fun Run 2nd 17:56. Hilly race, 40sec slower than last year and finished 12sec behind the winner.

130km for the week.

Monday
AM 9km 40:30 (4:30km's) The Bay + Strength
PM 16km 69:18 (4:19km's) with Copey The Bay

Then off to hockey for my first match in 8 years. Very low key affair, which we lost 3-2. I was awful and every muscle in my body is in agony. I haven't moved sideways for 8 years and boy am I feeling it, I suspect tomorrow will be hell.

Thursday 1 December 2011

Tow Truck

Thu

AM - 9km 44:26 (4:56km's) Solo The Bay, felt better for the easy run.

PM - 4x1km (5min cycle), 4x500 (3min cycle). 3:15, 3:16, 3:13, 3:10, 90, 89, 88, 86. (avg 3:14's, 88's) With Copey on The Bay.



Felt like I was towing a trailer and still very slow but 33secs quicker than last Tuesday, starting to think I can aim for an 800m in mid Jan.