Wednesday 29 February 2012

Kohli

Tuesday
7km-30:30 (4:21kms) Solo The Bay

Wednesday

AM
6km-29:30 (4:55kms) Solo Pyrmont

PM
4x400m (3) 59.7, 60.8, 60.4, 62.4 ES Marks

Wet and windy, blew a gasket into the headwind on the last rep and came to a lactic stand still. Possibly still tired from Monday, should've stretched the recovery to 4mins to compensate for the wind. Another session in the bank, I will try something quicker tomorrow arvo, if I show even the smallest glimpse of form I'll race an 800m this Saturday.

Monday 27 February 2012

How Do Planes Fly?

4x 600 (1) 400 (30) 200, 5min between sets. Solo at Drummoyne Oval.

90.0, 59.6, 29.0
90.5, 60.0, 29.7
89.9, 59.3, 29.6
90.4, 59.5, 29.8

Can someone explain to me in very very basic terms why planes, kites and hot air balloons fly? Akira won't let it go and I wouldn't have a clue. Do you know yet dad? Do you know yet dad? Do you know yet dad? Poor kid.

Sunday 26 February 2012

Pins and Needles

Thu

AM
6km-27:52 (4:39kms) Solo Pyrmont

PM
13km-64:39 (4:58kms) Solo Albert Park

Was planning a session, but didn't arrive at hotel until 9pm so took an easy run until I could find my bearings.

Fri

AM
9km-36:00 (4:00kms) Solo Elsternwick Golf Course

PM
18km- 3km ezy, 3km@3:30's, 1km ezy, 1km 3:09, 1km ezy, 6x500 hard/500 ezy avg 88's, 3km ezy

Too exhausted to do anything fast, my brain hurts!

Sat

6x200 (1min cycle) avg 31's Elsternwick Park

Sun-Zip



80km for the week

That was it unfortunately, course was intense and I was up all night studying. Best course I've done, I'm pumped!

Nerve wracking wait for the results now, practical test went really well, I got excellent responses with the needles. Theory test should be ok but I found it very tough, I've been complacent with the Anatomy and Physiology, good reminder to pick up my act.

Anyway, I'm fresh as a daisy to attack next week. Changing the structure of my week, speed sessions Mon, Wed, Fri, Sat until the end of season, it killed me trying to play hockey after the TT on Tuesday.

Wednesday 22 February 2012

Can Too

AM
9km-39:00 (4:20kms) Solo The Bay

Bloody sore, backed up from the TT with a 9:30pm hockey match last night. I got home at midnight and as much as I hate to admit, it was an almighty struggle to drag my arse out the door at 4:30am. Felt great by the end of the run, but some almighty sore spots from the hockey. We ended up 7-1 winners over Macarthur but it was a struggle for the first 60mins and the bloke I was marking was like grease lightning, not what I needed last night.

PM
10x200m - fastest 28.9, 1km-3:00, 600m-1:45 with James Masters and Megsy at ES Marks.

Off to the track for an active rest session, always a good feeling to step on to the track where I set my 100m and 200m pb's. Felt easy and effective, just a little tender in the right groin not helped by keeping up with Megan on her 13sec stride outs, talented girl...woah!

We came across the massive Can Too group in Centennial on Saturday and again at the track tonight, a great organisation introducing so many people into an active lifestyle as well as the fundraising. Seems to be getting bigger every year, not sure why they'd choose the track to prepare for a 1/2 marathon but the energy in the place was uplifting and I'm glad they were there.

Off to Melbourne for 4 days for a dry needling course, quite long days but won't be rushing home to help with the kids so should be able to get through some good quality sessions.

Tuesday 21 February 2012

600m TT

600m TT - 87.01. With Caleb at Homebush

We were greeted by a typical Sydney afternoon gale which made Caleb's already difficult goal of 56sec nigh on impossible. He did a great job going through 200m in just under 29sec but I felt the pace slow at 300m into the heavy wind, I went past at 350m feeling great, through 400m in 58.0 and held it together in the last 200m.

Only just touched lactic so it's time to crank up the intensity, just need a couple more weeks of hard work then I get to race :-)

Monday 20 February 2012

Manic Monday

6km-27:00 (4:30kms) Solo Pyrmont

Took a rest day to get ready for tomorrow's time trial and a 9:30pm hockey trial match...OUCH!!!

Worked on the GWS guys again so another late night. Quote of the day goes to Setanta O'hAilpin, wish I could type this with an Irish/Fijian accent. He asked one of the other massage therapists who has the biggest arms on the planet 'What do you do at the gym, besides NOT cardio?'

Time trial is locked in for Homebush Warm Up Track tomorrow, Caleb is confirmed to pace 400m in 56sec, 4:30pm Warm Up, all welcome.

Sunday 19 February 2012

Mt Hay

AM
23km-1:49.13 (4:44km's) Mt Hay with Ben St, Bobby, Strutty and Caleb

Again the hills and 870m elevation exposed my lack of fitness. Was comfortable on the way out in 4:35km's but struggled on the bigger hills on the way back, which is par for the course with me, but didn't have the fitness to recover on the flats. Hung on to the boys until 18km, but fell in a heap once I'd been spat out the back. No disgrace though, Ben and Bobby will both run low 60min at New York 1/2 next month.

Absolutely beautiful run in perfect conditions, I'll make this a regular run.

PM
8x200, fastest 26.3. Solo at Joeys

Chucked on the fast spikes to make sure I could still stride out, Caleb is taking me through 400m in 56sec on Tuesday and it suddenly occurred to me that it may be more difficult than it once was. Felt great to be running fast, obviously was not super fast but sprinting never fails to give me a rush.

165km for the week and some decent speed work. It'll be nigh impossible to get much training done next week, so I'll use it as a freshen up and take the chance to absorb the last few weeks and boost the quality.

Saturday 18 February 2012

Paddington Hills

AM
2x475m Paddo Hills (walk back) 89, 91. 20min Summer Fartlek (5x1min hard/2min shuffle, 5x30sec hard/30sec shuffle) at Centennial.

The last 150m of the hills hurt like hell, best ever is 85 so only a couple of weeks from good form.

The purpose of the fartlek was to add depth to the session while I'm not quick enough to justify pulling up stumps after the fast reps. The intention was to get lactic asap on each 1min rep, then practice holding good form and speed, the plan for the 30's was to go as fast as possible without getting lactic. I was a wreck for the last 20sec of each of the 1min reps, feel like it was a very effective session.

PM
8km-32:56 (4:07kms) with Fats on The Bay

Beautiful on The Bay as usual, Kidney Boy is obviously getting fit and has recovered from his trip to hospital on Thursday. The 4th km on this 'recovery' run was a 3:55,  at which point I distracted him with 'deep' conversation while I restored the pace back to normal.

The Sydney Track Classic is on tonight. I was hoping to support some clients and cheer home fellow Randwick Botany club mate Steve Solomon over the top of David Rudisha, but won't make it as I have a truck load of study to get through.

Friday 17 February 2012

Phew

10km-44:50 (4:29kms) Solo The Bay

Survived the tough part of the week, Fridays are always in the back of my mind. I'm posting now to discourage myself from doing the optional arvo run. Body is in a bit of shock, so far so good, but trying to gain endurance, speed and lactic tolerance is an act of a desperate man and proving quite difficult.

I've got a mixed energy session again tomorrow 2x Paddo Hill Sprints + 20min fartlek and a long run in the mountains on Sunday with 2x Sub 27:30 10km guys, if I'm not fresh they could drag me to disaster.

If the session tomorrow goes well I'll try a 600m TT on Tuesday to assess what lies ahead. I may have Caleb with me to 400m, but I don't mind doing it solo if he can't come. If anyone is interested it'll be at Homebush late afternoon, time to be confirmed. Why I am writing all this shit, I claim to be busy...

Edit: 2nd client didn't show this morning and it was just too beautiful not to run, so off I went to the Botanical Gardens for an easy 6km-27:00 (4:30kms). 8:45am must be some sort of record for earliest completed double run.

Thursday 16 February 2012

Economics

AM
6km-26:54 (4:29kms) Solo Pyrmont

PM
6x300(3) avg 44.9, 6km-22:20 (3:43kms) In Centennial, 300's Solo, 6km with Sean's squad.

Stoked with the progress, managed 10sec per km quicker than Saturday, all on grass, in worse conditions after a harder session in a bigger week. For all the debate about running economy, the one indesputable way to improve is to run more and drop any excess weight and I've run heaps and dropped plenty, only 2kg to race weight.

Wednesday 15 February 2012

Bookshop

AM
20km-87:49 (4:23km's) Solo The Bay

PM
9km-42:00 (4:40km's) Solo The Bay

If you're reading this unstructured grammatical disaster of a blog it'll come as no shock that I've never entered a bookshop let alone read a book before. Well today that all changed, I went into Dymocks with great trepidation feeling like the school nerd walking into the locker room for P.E. Somehow I came out with the book I wanted without having to ask anyone for help, now to take the big step and see if I can make it all the way to the finish...stay tuned for a book review.

Tuesday 14 February 2012

A mars a day...

Monday

AM
6km-30:00 (5:00kms) Solo Wenty Pk

PM
16km-69:20 (4:20kms) With Copey The Bay

Mondays are tough, 10hrs of massage again today. Luke Power told a mildly funny Whitney Houston joke 'Kevin Costner you're fired', it would've been less funny if he wasn't a triple premiership winner and just announced inaugural GWS captain.

Struggled to find something to eat at Cabarita Pool so it was 2x Mars Bars and a packet of Tim Tams for dinner. Home at 9:30pm again, even muttered that I'll see them again next week which was not what I intended to say, geez I love footy.

Tuesday

AM
9km-41:15 (4:35kms) Solo The Bay

PM
12km inc' 10x500 (3min cycle) avg 1:33's Solo The Bay

I hate to sound like a triathlete, but it's possible dinner last night was lacking nutritional value.

Sunday 12 February 2012

Best Dunny

AM
20km-1:48.00 With Tubby, Mango and Johnny at Narrowneck.

Beautiful morning and good company with the boys from the Greater West. Struggled to keep the party pies and frankfurts down but just survived.

PM
10km-45:50 (4:35kms) Solo The Bay

137km for the week. Feel like I need one more week of volume and overspeed before getting stuck into some real hard work.


Saturday 11 February 2012

1km + 20min effort

Friday-Rest

Saturday

AM
1km -2:54 (5) 20min Threshold - 3:53kms (11min grass/9min road). With Megsy, Steve and JB in Centennial.

I expected to struggle after taking the day off yesterday and struggle I did. Flat as a tack to start, went through 500m in 90sec and woke up a little towards the end. Still 7kg above race weight despite 7 days exile from the gym, not too bad all things considered. Seriously considering cutting back to 1/2 pack of  Tim Tams and One Chocolate bar per day until I hit race weight.

Impressive runs by Megsy 3:02 and Steve 3:18, JB looked to be crusing his 6km in 3:31kms as well.

PM
16km-68:07 (4:15kms) Solo The Bay

James was a no show, I was a bit pissed off so ran quicker than I planned. Off to McKenzie's 10th Birthday Party in the Blue Mountains, I'm assured there are heaps of party pies and hot dogs for me.

Thursday 9 February 2012

Good Pain

AM
6km-29:01 (4:50kms) Solo Pyrmont

PM
4x Broken 800's (3) 2:28, 2:28, 2:29, 2:28. Solo at Rothwell.

200 hard, 100 easy, 200 hard, 100 easy, 200 hard. The 100 jogs were in 30ish the efforts all over the place anywhere from 28-32sec, heaved after the 3rd and 4th reps.

Wednesday 8 February 2012

8x150m

AM
6km-27:00 (4:30kms) Solo Pyrmont

Out in 5:05kms, back in 3:55kms. Got a nice surprise with Millie and the boys waiting for me when I finished.

PM
8x150m Flying Start (fastest 18.5) + 10km-48:01 (4:48kms) Solo at Drummoyne Oval

First 6 were comfy 20.5avg, wanted to push the last 2 at 95% perceived effort 19.3 and 18.5. Great feeling to be moving again. Feet almost pain free, just a minor back niggle from jumping the fence after the sesh...doh!

Tuesday 7 February 2012

Tadpole

Monday
AM
Strength + 6x100m Hills (walk back) Solo Dalgety Rd, fastest 14.9.

PM
9km-39:00 (4:20kms) With Copey The Bay

Under the pump, day started at 4:30am and was non stop until 9:30pm with 10 1/2 hrs of massage including 3 1/2 hours of big burly AFL boys. Not sure if I can do it again, I may have to concede that it's just too big a day.

Tuesday
PM
14km including 4km-15:00 (3:45kms)

At Akira's swimming lesson today he was taken across by the pool supervisor to the 'big' kids in the Tadpole Class. I hate swimming but have loved our bonding man time in Waterbabies, sadly it's coming to the end. Koji will get started as soon as Akira is settled next door.

Body feels grrreat, going to try some fast 150m's tomorrow.

Sunday 5 February 2012

Vincent Lingiari

AM
90min 18.72kms (4:48kms) Centennial with Steve, Megsy, Poo, Mr and Mrs Cobes

Easy run with lots of chatter about Striders 10km, also carrying on from yesterday's discussion with Fats regarding specificity in training energy systems for goal races,

PM
6x200m Strides, Solo at Rothwell

I didn't time them, just wanted to get through them.

It was great to see Paul Kelly's song/story From Little Things Big Things Grow the brave story of Vincent Lingiari and The Gurindji Strike played before The Indigenous All Stars Rugby League match last night.

118kms for the week

Saturday 4 February 2012

Know when to fold 'em

Well you think I'd know better given the interrupted last 18 months...

AM
14km including 22min Fartlek - 5.63kms (3:54kms) with JB at Homebush

Out to Homebush to watch Steve and Megsy race, I felt good and joined JB on his fartlek. After about 5mins as I watched JB disappear into the distance I decided I need to drop some weight haha. Sadly no more gym until the end of track season, just functional and weight bearing strength for the time being. I might even consider cutting back on the junk food if that doesn't work, ice cream however is definitely not junk.

Steve had a blinder running a course pb, just missing 40mins and squad glory due to Megsy's big 2min pb sneaking under 40mins. Good to see some depth in the race today, must be the deepest women's race ever at Striders.

PM
10km-42:59 (4:18kms) with Fats on The Bay

Had a crazy day at work, 6 hours without a break, so I didn't get a chance to ice my feet and forgot to eat until just before my run. I was seeing stars at about 2kms but didn't get any worse, pleased to get through this and always enjoy talking rubbish with Fats, looking forward to a solid long run and some decent 200m's tomorrow.

Friday 3 February 2012

Sufferin Sucotash

Friday
AM
Strength/Drills

PM
4x400(4) 61.9, 62.9, 63.0, 62.9. Solo on The Bay, wet.

Very slow and struggled with the intensity, pleased to get through the session and body seems to be in one piece.

Thursday 2 February 2012

The Gambler

Thursday

AM
9km-40:25 (4:29km's) Solo Bay

I didn't hit the hay til 12:30am due to the late finish in the cricket, kicked a goal getting up at 4:30am to get through this run. Bit tough adding this late night with the 2am finish to the tennis, but as Akira says, 'big whoop daddy'.

PM
9km-42:00 (4:40km's) + Strength

I think I may have a solution to try to squeeze hockey in without taking time away from the family. Some of the blokes I grew up with are playing at Homebush in a veterans comp, they say it's quite a good standard. Most games are quite late on Tuesday nights so I can still have a rumble and put the boys to bed.

Feeling good, going for it tomorrow arvo. 4x400(4) sub 60's, hopefully at Joey's if the rain eases, otherwise i'll run it on The Bay. I've been as patient as I can be, time is running out this season, it's time to roll the dice, Kenny says go for it:- I need an ACE

Also, a letsrun.com poster must have seen my blog :-)
Average American 400m

Wednesday 1 February 2012

Homebush Olympic Park Track is Looong!

Monday
AM-8km 34:00 (4:15kms) Solo Wenty Pk
PM-7km 30:55 (4:25kms) With Copey The Bay

Tuesday
16x100m Strides with walk back, least slow 13.4sec. Solo at Rothwell.

Wednesday
3x300(3) 46.5, 46.4, 43.5. Solo at Homebush

A little tester to see if I'll be ready to try an 800m specific sesh on Saturday. I'll see how I feel tomorrow, but at this stage I'm optimistic.

Out of curiosity I wore the Garmin 610 and it gave readings of 318m, 327m and 324m for the 300m reps, I'm never racing at Homebush again.

Back to Homebush tonight for my first T20 match with Copey, CT and Shooter, hoping Warner and Voges unleash and we get lucky with the rain.