Thursday 31 May 2012

Modulation

AM
7km-34:58 (5:00kms) Solo The Bay

Arvo
10x500 (3min cycle) 92.0 average Solo The Bay

Evening
12km-59:00 (4:55kms) Yep you guessed it, Solo The Bay

Didn't want to risk the calf before relays so ran the 500's at a solid but comfy pace. I pulled up a bit stiff so went out for an easy 12km to shake the legs out. Action is out of action for a while so I thought I better throw in a bonus lap in his absence. I don't often run at night, it was great to see The Bay at it's busiest.

Wednesday 30 May 2012

Castletown

Wednesday

AM
7km-34:53 (4:59kms) Solo Hen and Chicken Bay

PM
17km-82:00 (4:49kms) + 4x100m hill sprints. With Poopey and Copey Concord Foreshore

2 horses were on the loose and freaked out when they saw me, the Castletown look alike panicked and headed straight at me flat out. I jumped the fence and nearly crapped my duds...again! Jockeys sure are brave fellas, over 500kg staring me in the face was close to the scariest moment of my life, I came away unscathed apart from some superficial barbed wire scratches. Anyway because we are not very smart we ran past them again and the nervous Nellie charged again but we managed to coax them back on to the proper side of the fence, that's the last time I run there for a while.

Apart from Rebecca Burgess in Year 11, Castletown was my 1st love. An absolute warhorse, I backed it and the classy Paris Lane to place in the 1992 Melbourne Cup and also the trifecta with the winner Subzero amongst my boxed trifecta. It started my love affair with punting and especially on The Cup, use the pool and find the value. I can't remember how much it paid, but I was the new richest kid in school, even more cashed up than Abers the local pot vender.





Tuesday 29 May 2012

Ribs

Monday

AM
10km-47:40 (4:46kms) Solo The Bay

Bloody cold at 4:30 this morning, took a while to get moving. I went through 3km in 18:00, so the rest of the run was solid.

PM
16km-70:22 (4:23kms) With Copey The Bay

Relieved that I've snuck a spot by the skin of my teeth in the XC relay team this Saturday, keen to repay the faith so I won't be doing anything crazy this week.


Tuesday

AM
7km-34:50 (4:59kms) Solo The Bay

PM
6km Tempo 20:24 (3:24kms) Solo The Bay

Knocked over 3 racks of pork ribs last night, won't mention the dessert because apparently my food talk is causing eating disorders. Speaking of which, I was once told by a coach that you're race ready when you can see ribs. Well last night's dinner didn't help me, it was awfully close to coming out both ends but I just made it to the finish before puking all over my shoes and squeezed my butt cheeks together before shuffling my way to the dunny.

Sunday 27 May 2012

From little things

Saturday

AM
23km including 16km at 4:11kms with Megsy The Bay

PM
16km-71:56 (4:30kms) Solo Concord Foreshore


Sunday

AM
20km-83:54 (4:12kms) Solo The Bay

PM
16km-71:45 (4:29kms) Solo The Bay

133 slow kms for the week. Calf feels good, ready to start GC 10km 5 week prep from tomorrow.





Friday 25 May 2012

Early Arvo

Wednesday

9km easy The Bay with Copey and James

Calf sore but didn't deteriorate.


Thursday

AM
9km-39:43 (4:25kms) Solo Wenty Park

PM
20km-89:40 (4:29kms) The Bay with James

Big improvement


Friday

AM
12km-59:56 (5:00kms) Solo The Bay

AM
8km-37:40 (4:43kms) Solo City

Out at 4:30am for the 12km then my 9am client cancelled so I took the chance to knock over my 2nd run. Arvo run finished at 9:37am sweet!

Somehow Miss Stazz tricked me into racing the 10km at Gold Coast, I haven't targeted a 10km since the Sandown not quite 10km in 2008.

Tuesday 22 May 2012

The Emperor

Monday - Zip

Strained left calf, getting some massage and needling today hoping to run Thursday.

Sadly, 1/2 joking, no Balmoral Burn for me this Sunday. I need to break this cycle before it gets worse, carrying this into the last 3 races has resulted in rubbish. I was pretty keen to try this race again, I've had about 6 years to recover from my last attempt which resulted in passing out for 30mins and laying in my own vomit at the finish line, used to be a typical night out in Penrith.


Tuesday - Nuffink

Big improvement, massage and needles worked a treat.

Looks like Haile isn't quite done yet, a great result over top quality opposition.



Sunday 20 May 2012

SMH Half

Friday

Rest - Exhausted


Saturday

9km easy - The Bay

First 3km with Akira on his bike, then solo, spectacular day.


Sunday

SMH 1/2 - 101st 80:10

For the first time in a few weeks I felt really good in the warm up and decided to go for broke, sadly I ran out of money at 8km but surprisingly only lost 8 places after 10km. For various reasons I haven't been getting the work done, especially the long runs, so it's time to get stuck in.

I actually really enjoyed the race, even the suffering on the back half of the challenging course. I was pretty sure this would be my only half this winter but will reconsider now, for no particular reason I like racing this distance.

Took a gel for the first time in a race, can't tell if it was effective but it definitely didn't hinder me, I will try it again on some long runs.

I've lost another $50 to Tom who ran well and thanks to the Kangaroos giving up a 27 point final quarter lead to the hapless Port Adelaide the TAB won't be chipping in this week.


92km for the week

Thursday 17 May 2012

Huntsman RBH

Monday

16km-70:12 (4:23kms) With Copey on The Bay


Tuesday

14km including 8km Pace Run (3km solid, 1km recovery, 3km solid 1km recovery) - 24:20 Solo The Bay

Aim was 3:30's for the efforts and 3:45s for the recovery, hit the efforts spot on but the recovery kms were 3:40s. Happy to manage 8km @ the same pace as the 10km race 9 days ago with less effort, happy to have absorbed that effort so quickly.


Wednesday

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

Very productive start to the day. Run, gym and a hair cut all before starting work at 7am.

PM
7km-30:14 (4:19kms) With Copey The Bay


Thursday

9km including 10x30sec hill efforts with 30sec jogs - Solo Observatory Hill

Well that's it, the goal for the half on Sunday is to smash myself for 15km then start thinking about brekky, the sooner I finish the sooner I eat.

Stoked for Jeff Hunt gaining Olympic selection in the marathon, a great example of a lifetime of unrelenting commitment for all aspiring athletes, Go Jeff!

Sunday 13 May 2012

Man Date

Friday

Exhausted, took a rest day.


Saturday

6km easy On The Bay

Akira came for a spin on his bike for his 'big ride on the big bay', his happy face lit up The Bay and I haven't stopped smiling since. I don't know if it counts as 'Runners High' or just a case of father's pride but it was easily my favourite running moment. Afterwards we sat in the cafe shooting the breeze while eating pancakes :-)


Sunday

Mothers Day Classic 4km -5th 13:45

Flat as a tack, went stupid in the gym yesterday after The Giants recorded their first ever win in the AFL over The Suns. This event always seems to get great weather, another beautiful morning and great to see the family make the trek into the Big Smoke from all over NSW to do the 4km walk.

Pretty slack few weeks, I'll knuckle down after the half next week, no sense cramming now.

100km week

Thursday 10 May 2012

2km + 20min fartlek

2km-5:54 (5) 10x1min hard/float. The Bay warm up with Copey, sesh solo.

Finally feeling 100% and thought I was flying but the clock says I wasn't. Exactly the same time as 5 weeks ago, given the big fitness gains I expected quite a bit quicker. Anyway big whoop, just an awesome day to be out running on The Bay.

Check out the Randwick Botany Harriers Club Records some great times across the board, Darren Clark's 400m is the stand out but might not survive for very long. Peter Gandy's 20.66 and U/18 10.3h are amazing. Harry Summers, Steve Solomon, Jeremy Roff and Jeff Hunt are all in or approaching their prime there will be some rewriting going on over the next few years at least.

Wednesday 9 May 2012

Dumplings and Noodles

AM
9km-39:00 (4:20kms) Solo Wenty Park

Bloody beautiful Sydney day, don't remember a single step of this run, just great to be out there.

PM
20km-90:00 (4:30kms) Solo Centennial Park

Back in CP for the first time in a while, I have a love/hate relationship with the park but after a break I was definitely ready to return. Thought I was meeting young Hugh but he didn't show, a little relieved because he is very fast but a little empty like I'd been stood up on first date.

Went for an early dinner with Molly to Chinese Dumpling and Noodle House, haven't been for ages. So good to be back and made it home in time to put the boys to bed :-)

Tuesday 8 May 2012

6x1km Hills

6x1km Hills (800m jog back)  avg 3:57 Solo Callan Park

Hit the hills with my attention now turning to XC Relays if I'm selected of course. Last time I did this gruelling session was 13 months ago with Fats off in the distance, I averaged 4:00 with almost no variance in pace due to the torn plantar.

I planned to improve each rep with the intention to practise running fast up the hills on tired legs, exactly what I'll be facing in the 4th km at Miranda in a few weeks. Managed to execute the plan fairly well 4:08, 4:06, 3:57, 3:54, 3:54, 3:42, in hindsight the 1st 2 reps were too slow but the rushed warm up was a contributor.

Pleasantly surprised given zero sleep for the last 9 nights, Koji please just let me have a few hours tonight! It must've been due to the special delivery of Molly's Swedish Meatballs early this morning, power food! :-)


Monday 7 May 2012

RIP Lance Rhodes

Monday

AM
9km-41:00 (4:33kms) Solo Wenty Park

PM
17km-74:55 (4:24kms) With Copey The Bay

Feeling a bit better today, boys still sick and Koji is a screaming machine keeping us and the neighbours up all night.

We lost a top Kiwi bloke last week, Lance managed the Panthers 1st Grade hockey team when I was coaching. We were a funny combination, me getting into fights every week and him sitting back giggling never bothered and always with the World's best smile on his face. I was lucky enough to know him since '84, his sons Garth and Karl were long term team mates of mine, a little shocked as he seems too young to be gone.

Sunday 6 May 2012

NSW Road 10km

35:31 78th

17:27 at half way but just haven't done enough work yet to finish it off. Not very satisfying from a racing point of view, I always had people around me but wasn't good enough to battle with anyone, just trickled back shamefully through the field as I slowly died in the arse.

On the positive it's much better than 4 weeks ago and I'm hoping we've snuck home with a team medal in the Over 35's with fellow RBH guys Sean O'Neill and Jim Dawes both just in front of me. Sydney Striders have thrown a spanner in the works of the old Sutho, Wests, Kembla and RBH rivalry with alot more registered runners than previous years. Tom will have to be careful, he may have the co-ordinators job for life if they've done the unthinkable and swept the podium.

Took a slight calf strain in to the race which surprisingly didn't deteriorate at all. It's been a frustrating 2 weeks, hopefully I'll get through some decent work this week. Perfect conditions and pleased to see 10.1km on the Garmin after the previous 2 years were rumoured to be close to 9.8kms.

60km week, did not exactly go to plan.

Saturday 5 May 2012

Zzz Zzz

Friday

Nothing again, looking after 2 very sick boys. I'm not sure how much more Child Care I can put them through, it's a disease infested cesspool.


Saturday

3km easy + 2x150m strides 24.2, 22.1

Another rest day, given the forced taper this week I may as well go into tomorrow's 10km race as fresh as possible. No idea what time i'll run but confident it'll be a massive improvement on 4 weeks ago (38:14), I will ignore the watch and focus on getting as many scalps as possible.

Thursday 3 May 2012

3km + 6x500

Charles Jock 800m Star

“[Running at this speed] is kind of like running with a monkey on your back,” he said, “A really heavy monkey; and then hitting a wall — a solid wall. And then going swimming with a monkey on your back, and then trying to get out of quicksand, and then running in a tornado.
“You can’t move your arms, you can’t move your legs, can’t lift your legs. It burns; it feels like someone detached your thighs and threw them in fire. It’s the worst pain ever.”
Monday
AM
9km-44:57 (5:00kms) Solo CBD

Out and about doing some errands while I ran, had to push the last km a little to avoid running slower than 5min avg.

PM
16km-71:42 (4:29kms) With Copey The Bay


Tuesday

Nothing, crook.


Wednesday

9km-40:30 (4:30kms) With James The Bay


Thursday

3km-9:38, 3min rec, 6x500 (3min cycle) 94, 92, 90, 95, 94, 93 The Bay with Copey

Decent 3km the rest of the session was rubbish but happy to get it done.

The eat whatever makes me happy diet