Saturday 31 March 2012

800m-1:59.08

800m-1:59.08 (58.30) 18th Overall. NSW State Champs SOPAC

Very disappointing time but I gave it a red hot crack. Sick as a dog I set a WR for most vomiting before and after a race, at least 20x, just felt awful and struggled to breathe right from the gun. Legs felt great, so the final prep wasn't too bad despite missing Thursday's session so I'll definitely schedule more races next season without working before hand. These are the splits (click on Men's 800m, then H2 up the top of the page), I got stuck in no man's land, I just didn't have enough speed at the moment to go with the pack.

Was tempted to keep the season rolling and find another race, but I'll just be prolonging the agony for no real gains. It's best to get stuck into some hard work and make sure I've got a big base for next season so I can spend an appropriate amount of time working on speed. I needed at least 2x400m races and another 2x800m races if I was going to challenge my target.

Read an article about Anselm LeBourne at 52yrs the oldest man to ever break 2min. I want to keep my streak going as long as possible, but definitely don't think I could get away with missing base work and having another shit Winter like the last one.

That's enough sooking, I shouldn't make my rants public when I'm pissed off. On the positive, Nick Cope at 43yrs won a State Bronze Medal in the 10000m, so I'm certainly in good company with my winter training partner. Heaps of other clients have put in great performances, lots of PB's and several finalists, I'm hoping for Jared West to medal in the 800m.

Rookwood

Thursday - Complete Rest

Was meant to be an easy session 3x300(3) in 42's, but I tweaked the right hammy during the sprints yesterday so had to take a rest day, not a bad time to take a day off. Whatever happens, that thrill of a max effort sprint will sustain me until next season :-)

Friday
6km easy 27:00 (4:30km's) Solo Darling Harbour

Don't feel great, the boys and Millie all on antibiotics now, my body is fighting hard but feeling nauseated and dizzy.

Saturday
3km-13:30 (4:30km's) Solo Hen and Chicken Bay

Crook as Rookwood, hammy feels better though :-)

Thursday 29 March 2012

Touch Wood

I'm constantly bragging about never getting sick, only been off work twice in 20 years due to illness - meningococcal and a bout of gastro. For the last 2 weeks I feel like I've been fighting hard to stay healthy even though my training load has been minimal, Millie and both boys have been up all night coughing and spluttering and every second client seems to come in sick or cancel, it's bloody lucky I'm invincible :-)

Tuesday
12km-52:00 (4:20km's) Solo Brekky Point

Wednesday
8x100m hills - fastest 13.0 Solo Domain

I was intending on doing some downhill sprints to find some speed but I felt great, no need to take any risks I'm ready.

Monday 26 March 2012

Grand Final Week

Last week of the season, I can't add any fitness but I'm sure I can add speed and fresh legs.

AM
4x300m Observatory Hill 54.9, 53.7, 53.1, 49.3

85% perceived effort for the first 3 reps then 95% perceived effort for the final rep, still in a world of pain from Thursday's race but ran well.

PM
7km-29:50 (4:15km's) with Copey on The Bay

Sunday 25 March 2012

GWS Giants

Friday
13km including 7km at 3:56km's + Strength

Another bet has been made with Tom, $150 or nothing on sub 1:58.50, could be $200 down or $50 up on Saturday night with the existing $50 bet on sub 1:57.70.

Saturday

AM
12km+4x200(2)-26.0, 26.0, 25.9, 26.0 at McKay Oval/Centennial Park

PM
Strength + 6km easy Pyrmont

Watched the Giants inaugural game at Homebush, very impressive start and Folau looks like he was born to play Aussie Rules.

Sunday

11km with Meg2 in Centennial

66km for the week

Thursday 22 March 2012

800m-1:59.75

Wednesday-Rest, hate resting the day before a race but wasn't feeling great.

Thursday

AM 3km easy City

PM

800m-1:59.75 2nd

Legs felt great, rest of me felt shit, but I lined up confident of a pb. Conditions were ok by Sydney standards. No wind which is nice but it was raining so the track was slow.

I was a bit more conservative than last race, went through 400m-58 5th, 600m-91 still 5th then ran well in the last 200m going past Seth Healy and Daniel Maran on the bend and just pipped Liam Ridings in a neck and neck battle down the home straight with Tom Douch 1:55.49 off in the distance.

Disappointed with the time, but I can find a few positives. Most importantly, I've still got one more chance for a quick time next Saturday. All my clients have graciously agreed to move to Sunday so for the first time ever I'll be racing an 800m without working beforehand. Another positive, my old sprint coach Wayne 'Tubby' Jeff challenged me when I first stepped up to 800m's to try and stay under 2min every year until 40 years, the 39th year is now ticked off, one more to go.

I needed sub 1:59 so lost the double or nothing bet with Bloody Tom, down $100, with a good chance to recoup $50 next week with a sub 1:57.70.

Edit: I should add that a NSW Masters record was smashed by 12sec on the night, the amazing 80 year old Richard Hughes 3:12.12. Also 61 year old Neil Fowler was impressive with 2:23.02 (sub 3min km pace). It's not a great sign for the future when I feel inclined to check what times the old fellas are running.

Tuesday 20 March 2012

Jim Stynes

12x100m fastest 12.7, 300m-38.9 Solo at Homebush

Same final pre race session as the last race. I wasn't feeling great and really had to force myself to drive out to Homebush rather than the beautiful grass at Rothwell Park or Drummoyne Oval, only had time for a muesli bar today so I was starvin' Marvin. Same time as 2 weeks ago with less effort and felt much stronger, looking forward to the race.

We lost a great man today Jim Stynes, an inspirational life and a legacy that will live on forever.

Monday 19 March 2012

Feet Up

AM
Strength

PM
13km-58:25 (4:30km's) + Plyos with Copey on The Bay

Sunday 18 March 2012

Paddo Hill 83.8

1xPaddo Hill - 83.8 (10), 4x300(4) avg 44.0, 8km-40:00.

Did 4km Warm Up with Dunny and Poo, told them I was about to break the unofficial Paddington Hill World Record and delivered :-) Thought I'd run 84.0 a few years ago, but it was actually 85.0 so I was well under my previous best, I felt controlled and finished strongly without pushing too hard.

Went to Moore Park for the 300m's and startled Harry Summers furtively exiting the Public Toilet with a nasty scratch on his face, I don't even want to know what goes on in that toilet so decided I could hold on until I got home. Then did an easy 8km with Megan2 who is gaining fitness rapidly and successfully managed to evade any arguments.

66km for the week. PB's in training are normally ominous however at this stage of a rushed season I'll gratefully accept any positive. I will take it easy now until the race on Thursday Night.

Saturday 17 March 2012

Tadpole

Thursday
6km easy + Plyo's.

Not much bounce, at my best I can double leg squat jump the maximum height on the wooden sculpture in front of The Bond Building, today I could only make it to 12 planks from the end. Even though I jumped more like a tadpole than a frog I was relieved to get through the session, anything that can add some spark at this stage of the season without aggravating the feet is a welcome bonus.

Friday
Foreshore 5km Race - 5th 16:48

Was in Newcastle visiting relatives and found this race. Felt like shit before, during and after the race, I need to figure out how to prepare for races on work days. The last 2x800m races this season are both in the evening after 6 hours of massaging.

I didn't wear a watch so no idea of splits, aerobically I struggled and had some shocking patches in the middle of the race, happy that I managed to grind my way from 11th at 1/2 way to 5th at the finish picking up a few including a fellow Sydney Strider in the last 200m.

It was a very low key race won in 16:19 but the organisers did a good job and their enthusiasm was infectious. The highlight was dodging the maniacs at the start of the race, we came across a few lunatics living near the wharves one of whom king hit one of the competitors during the warm up which delayed the race by 15mins.

Saturday
Strength + 7km 30:16 (4:20km's) Solo on The Bay

Wednesday 14 March 2012

Exhausted and Want to Cry

Just kidding, feeling great and fresh as a daisy, even hit race weight with 8 days to spare :-)

Monday

AM - Strength

PM - 4x600 (1) 400 (30) 200, 3min between sets. Solo at Drummoyne Oval

89.7, 60.3, 29.7
88.9, 58.4, 29.0
89.2, 58.8, 28.9
87.7, 58.0, 29.0

Reduced the recovery between sets by 2mins yet still quite a bit quicker than 2 weeks ago. I ran the first half of each rep controlled and pushed hard on the second half to practise running fast when fatigued.

Tuesday - Rest

Wednesday

3x (4x200(30)) with 5min between sets, Solo at Rothwell

Avg 30.5 with minimal variation and even effort throughout, felt comfy.

Sunday 11 March 2012

Mum's The Word

AM
21km including 10km - 37:25 (3:45km's) with JB on The Bay

Beautiful morning, very busy on The Bay, JB is running well. Taking the arvo off to eat fried chicken, drink beers and watch footy.

My mum has found the blog so I need to make some changes. I'll need to be more conservative as she is a fanatical do gooder, as fanatical as any Crossfitter, Hillsonger or Barefooter. She is also the world's hardest working human and has already made reference to my low volume betraying my Japanese heritage.

127km for the week, nothing special but got through some good work. Only 19 days left in the season, whether I'm ready or not it's time to reduce the volume and increasing the quality.

Saturday 10 March 2012

2xPaddo Hills

AM
2xPaddo Hills (walk back) 94, 89 and 8km - 42:00 (5:15km's) with Megan 2 in Centennial.

Bit cooler this morning and struggled to warm up, I didn't mind as I had the park to myself, it was beautiful running in the dark as the fog lifted and the animals were waking. Ran for 20mins and did heaps of strides and drills, after 45min I had to start the reps otherwise I was going to be late for work. 1st rep woke me up and the 2nd was good, felt heaps stronger than 2 weeks ago despite not being quicker.

Lost some arguments with Megan 2, she is a lawyer and has a psychology degree. I can't beat someone that argues for a living and knows what I'm thinking before I do.

PM
9km - 40:19 (4:29km's) Solo The Bay

Touched up some marks for tomorrow's tempo, can't sneak up on anyone with the spray can rattling.

2 multi tickets still alive, was nervous watching The Cowboys just sneak home over The Broncos last night.

Friday 9 March 2012

Recharge

Friday - 8km-36:22 (4:33's) Solo Pyrmont

Well earned rest day, 3 big days ahead.

Thursday 8 March 2012

Kick'n Goals

AM - Strength

PM
6x1km (5min cycle) 3:17, 3:19, 3:22, 3:23, 3:17, 3:12 avg 3:18's With Copey on The Bay

Bloody windy, glad to get through it without crapping myself. A client gave me some cookies this morning which I hoovered whilst doing strength, then another client came bearing cheesecake, could this coeliac and lasctose intolerant guy resist until after the session...NO, of course I couldn't and suffered accordingly, only just held it in until I got home.

Received my Dry Needling certificate and Millie has a new job, good day today :-)

Wednesday 7 March 2012

Broken Hills

AM
3x700m Broken Hills 2:53, 2:44, 2:38 (550m jog back recovery). Solo at Observatory Hill

Hard up the hills and float the flats, from Cnr of Towns Pl and Hickson Rd 200m hard up Towns Pl/Dalgety Rd, 60m float Windmill St, 60m hard up Kent St, 80m float Argyle St, 300m hard up Watson and Upper Fort.

Struggled! Twas into a strong headwind, glad to get through this session.

PM
19km-91:30 (4:49kms) With Copey Brays Bay.

Mud, mud and more mud!

Tuesday 6 March 2012

Dromedary

PM
4x60m Block Starts, 4x150m, 1x200m-25.0 Solo at Sydney Olympic

Felt like a camel trying to get out of the blocks, I fear I resembled Rudisha who may well possess the ugliest 400m start ever. On the positive a suspiciously observant older gentleman suggested I 'have more POP than a few weeks ago'. I'm as intrigued as I am cautious of the old coat tuggers that lurk in the shadows at every track. The other positive is that I've dropped 8.5kg in the last 6 weeks, only 500g above 800m race weight.

That's enough clowning around, I've re-retired from hockey so I won't have to keep backing off.

Monday 5 March 2012

Crash

AM
6km-27:18 (4:32km's) Solo Darling Harbour

PM
16km-69:20 (4:18km's) With Copey around The Bay

First 9km's we were practically walking, but I knew when Copey started firing up about his disappointing 15:28 5km on the weekend that he was going to make a desperate dash for fitness in the last 7km's...it got quicker and quicker and quicker.

Worked out well because I was in a massive hurry to get to the Giants for work on time. I didn't get a chance to eat so I decided to stop at the Convenience Store to get some snakes to tide me over until after work. I was crazy busy during the day and had only had a small snack for lunch but wasn't too worried as I only had the easy run planned and thought I'd have plenty of time to eat dinner before work. The last thing I want is to be feeling like i'm about to pass out while massaging big humans.

As I was reversing into a parallel parking spot some bright spark decided to try and beat me in forwards, did I mention I was running late? I was reversing pretty quickly and we hit each other hard. After quickly inspecting the damage the only thing I could do to stop me from belting the moron was to kick my damaged panel, hit it as clean as a whistle off the middle of the boot and it went straight back in. Only some scratches on my car, exchanged some quick F#*K YOU's, bought my snakes and arrived 5min late for work.

Sunday 4 March 2012

Jitters

AM
19km-90:00 (4:44km's) With Craig, Megsy, Megsy 2, Poo, Steve, Kate and Laura in Centennial.

Nice and easy which was what I needed, suffering from last night, still coughing and vomitting, and the legs and hands still shaking, I love that feeling!

PM
8x200m fastest 25.4sec. Solo at St Joeys.

Almost 1sec quicker than 2 weeks ago, good progress.

91km for the week

Saturday 3 March 2012

Double or Nothing

Friday-Rest Day

Saturday
800m- 6th 2:00.15 Sydney Olympic Park

Busy day, early start dragging Akira out for a bike ride whilst watching 2 of the Tiger squad racing Striders 10km at Manly. Both had blinders running faster than I expected. Even Akira has improved alot since Tuesday, he actually seems more interested in going fast than skidding the back wheel. Highlight though was watching Kirsten and the Highnam kids on volunteer duties, I've never seen so many runners accept drinks at the 9.9km mark of a 10km race. Lucrative sales careers ahead and comfortable resort style retirement life for mum and dad :-)

Raced off to meet Aunty Emma, Millie and Koji at Trovatino's for brekky, forgot to request 'NO CHEESE'  on my baked bean grill, always a precarious risk on race day.

From there it was off to work for a couple of massages, then some strength testing at Liddy's clinic with his mate Luke. They are testing 7 exercises which give an indicator of injury risk, <14 puts you in the high risk category, I was 14/21 so scraped through. My straight leg raise was pathetic due to rectus femoris but my push up test was perfect, obviously too much T-Shirt training lately. I was given a stretch to specifically target RF, haven't stretched for at least 6 years, worried I might snap in half but I'll give it a go anyway.

Took Akira for another bike ride in the rain to the shops for some groceries in the afternoon. Don't know why but he actually likes riding his bike and also loves swimming, hopefully he'll like proper sports when he gets older.



Then off to the race, it was raining so did strides under cover in an effort to stay dry and warm. I lined up full of energy and possibly for the first time I can ever remember in an 800m I wasn't protecting a niggle of some description. What a great feeling to line up with winning the only consideration.

Went through 400m-58.0 in good position, quite aggressive in the 3rd 200m going through 600m-87.0 2nd. At some stage on the final turn someone or something must have jumped on my back, was still tucked in behind the leader at 700m but got the wobbles down the home straight, dropped 4 positions and almost 3sec, winner was 1:57.23.

Happy with the race despite the rubbish result, was stuck in a boot 6 weeks ago and just haven't done enough specific work yet. Speed is terrible at the moment so I'll race a 400m next Saturday, will be humiliating but should set me up nicely for another 800m 12 days later. Biggest negative was losing $50 to Tom but I have a chance to square it up as he has agreed to double or nothing on a sub 1:59 on the 22nd.

Thursday 1 March 2012

Almost fast 300m

AM
6km easy Solo to Pyrmont

Beautiful run, forgot to put on my watch, bumped into Ben St and Reagan taking a post brekky romantic stroll at Jones Bay Wharf.

PM
5km easy, 16x100(walk back)-most were sub 13, fastest 11.9, 300m-38.9 rolling start. Solo at ES Marks

Wanted to do something sharper, session was effective yesterday but didn't give me the feel I needed before a race. Turned up at the track and it was wet and windy again so I did an extra long warm up. Decided to keep doing 100m's until the wind settled, felt good but legs heavy from the accumulation from Mon and Wed sessions.

Caught a break with the wind completely dying, just in time as the 100m's were boring me senseless. The 300m was good enough, it wasn't easy but it was well short of maximum effort. A concerned onlooker commented that I was sprinting without a knee lift, which is exactly how it felt to me. Exactly what I needed to start getting the b-b-b-bounce back, I feel great and will definitely race on Saturday.