Monday 30 December 2013

8x100m, 6x60m, 2x100m / 10x600m / 9x100m / 6x300m Hills / 5km + 8x200m / 500, 400, 300, 200, 100m Hills

Monday

AM
9km@4:17kms Five Dock Bay

PM
8x100m, 6x60m crouch start, 2x100m crouch start Rothwell Park

Last 2x100m actually resembled running, finally!


Tuesday

AM
9km@5:05kms The Bay

PM
10x600m (2min jog) Nolan Reserve

2:08ish avg

6011km@115km per week for 2014. The least i've run for many years and in accordance no results worth mentioning.


Wednesday

AM
16km@4:42kms The Bay

PM
13km including 9x100m Cutdowns Hen and Chicken Bay/Rothwell Park


Thursday

AM
9km@4:53kms Drummoyne Oval

PM
6x300m Hills Callan Park

3x300m Hills (jog back) 52, 52, 52
3x300m Hills (7) 45, 43, 44


Friday

6km@4:48kms The Bay


Saturday

5km-19ish (3:48ish kms) Curl Curl Parkrun

+ 8x200m (2) fastest 29.9


Sunday

AM
500m (10) 400m (8) 300m (6) 200m (4) 100m Hills Wharf Rd

1:42, 1:17, 54, 35, 16

PM
9km@4:43km The Bay

142km week

Tuesday 24 December 2013

30x400m / 20x200m / 2x1km, 4x500m

Monday

AM
Strength

PM
Rest. Right Hammy not right, lots of needles and a massage, should be right by Thursday.


Tuesday

AM
9km@4:36kms Five Dock Bay

+ Strength

PM
30x400m (1) Glover St Oval

76.0avg. Active recovery, hammy felt better every effort, almost a gliding effect repairing the tissue.

On holidays for the next 12 days, looking forward to some extra time for training.


Wednesday

AM
16km@4:53kms The Bay

PM
13km@4:56kms Faulconbridge Point

Year 4 of this Xmas Day arvo run with Hamish and Ben, most enjoyable run of the year despite the rain again.


Thursday

AM
10km@4:53kms The Bay

PM
20x200m (1min cycle) Curl Curl

35.0 avg

Just off the back of Jared each rep, the easy few days paid off. I will test the hammy with something fast tomorrow.


Friday

AM
10km@4:52kms Hen and Chicken Bay

+ Strength

PM
2x1km (7) 4x500m (5) The Bay

2x1km comfy 3:00, 3:00
4x500m cut down 87, 84, 81, 76

Hammy ok, couldn't quite stride out, but an effective session nonetheless.


Saturday

16km@4:48kms Hen and Chicken Bay


Sunday

AM
21km including 14km@4:10kms The Bay

Bloody windy

PM
10km@4:44kms Hen and Chicken Bay

+ Strength

152km week

Monday 16 December 2013

10x100m / 20x200m / 6x60m Hills / 10x100m + 1x300m Hill / 400m-54.47

Monday

AM
Strength

PM
10x100m Glover St Oval


Tuesday

6x60m from 400m Starts + 20x200m ES Marks

10x200m (30) 33.9avg
4x200m (1) 30.1avg
2x200m (2) 28.8, 29.0
2x200m (3) 28.0, 28.5
2x200m (4) 27.2, 26.0

31.36avg

Had the lung function test today, the medication appears to make it worse, have a follow up with the Dr on Saturday.


Wednesday

6km@3:56kms Glover St Oval
+
6x60m Hills Glover St Garden (Flying starts) - fastest 9.90
+
10x100m Cooldown Strides


Thursday

6x100m Strides
4x Broken 100m - Crouch start Sprint 40m, float 30m, sprint 30m
300m Wharf Rd Hill - 49.3

Torture.


Friday

6km including 6x100m Observatory Hills


Saturday

AM
5x100m Strides

PM
400m-54.47 1st O/35 SOPAC 68.9kg

+9km easy

Glad to get that out of the way, my slowest since my first ever 54.7 on grass at Glenbrook Oval in 1990. Nursing a right hammy strain so had to granny shuffle, hardly surprising with all the cramming i've attempted this week off the back of a 160km week. Executed well considering it's been at least 7 years since my last time out of blocks. A bit embarrassing, but confident i will run 2sec faster next time.

On a positive, saw Dr Helen for my lung results yesterday, 161% off the charts capacity but drops to 117% after ventolin. Started new medication Intal yesterday with a little help from Dr JH. Hard to tell   but felt a bit better than i've been feeling.


Sunday

AM
24km@4:53s Centennial Park

103km week


Tuesday 10 December 2013

600m, 6x200m / 2x(300m,200m,100m) Hills / 800m-2:14

Monday

AM
9km@4:28kms Five Dock Bay

PM
16km@4:50kms Perimeter Trail
+ 4x100m Strides

Tuesday

AM
9km@4:39kms Glover St Oval

PM
600m (5) 6x200m Strides (1:30) ES Marks

90.01


Wednesday

AM
9km@4:40kms Five Dock Bay

PM
20km@5:10kms Long Trail + Cowan Trail


Thursday

AM
7km@4:45kms Five Dock Bay

PM
2x(300m, 200m, 100m) (jog back/4min) Callan Park Hills

49.00, 32.30, 14.37
45.12, 30.22, 12.95


Friday

AM
9km@4:27kms Five Dock Bay

PM
6km@4:40kms Glover St Oval


Saturday

AM
5km@4:52kms Five Dock Bay

PM
800m-2:14 8th SOPAC

+ 9km easy

Couldn't breathe, had a lung function test booked in the morning with a view to prescribing an alternate option to Ventolin, but the machine failed so it's rescheduled for Tuesday.


Sunday

AM
24km@4:39kms Centennial Park

PM
9km@4:08kms The Bay

163km week, bit frustrating to taper and not get a result, on the positive, i'm bloody fresh. Will try a 400m next Saturday, suffocating for 400m will be much more pleasant than suffocating for 800m.

Tuesday 3 December 2013

4x200m Hills, 10x1min efforts / 300m Hill, 1km hard, 20x200m / Curl Curl Parkrun + 6x200m / 4x500m Hills

Monday

AM
8km-4:58km Five Dock Bay

PM
16km-4:24km Centennial Park


Tuesday

AM
7km-4:53km Timbrell Park

PM
4x200m Progressive Hills Callan Park (2:30 walk back)

33.4, 31.4, 29.9, 28.5

10min rest

10x1min efforts (1) Glover St Oval


Wednesday

AM
7km-5:08km Five Dock Bay

PM
16km-4:07km 36 laps of Glover St Oval


Thursday

AM
9km-4:40km Five Dock Bay

PM
300m Hill (10) 1km (10) 20x200m (30) Callan Park/Glover St Oval

300m Hill - 41.68

1km - 2:39

20x200m - 31.7 avg


Friday

AM
16km-4:26km The Bay

+ Strength

PM
9km-4:18km Barnwell Park


Saturday

AM
5km-17:23 (3:29kms)  Curl Curl Parkrun

+ 6x200m jog back

PM
Strength


Sunday

AM
9km-4:12kms Five Dock Bay

PM
4x500m Wharf Rd Hills (8min walk back)

1:40, 1:40, 1:40, 1:29.45

163km week


Wednesday 27 November 2013

2km + 6x200m / 4km + 4x300m Hills / 6x300m Hills / 16km Tempo

Monday

AM
5km-24:18 (4:52kms) Five Dock Bay

PM
12x100m SOPAC


Tuesday

2km-6:41 (7) 6x200m (200m jog)-30.0 avg ES Marks


Wednesday

AM
9km-4:43km Barnwell Park

PM
16km-4:19km Drummoyne Oval


Thursday

AM
9km-4:28kms The Bay

PM
4km effort + 4x300m Cutdown Hills (jog back) The Bay/Callan Park

14:24 (3:36kms)
55, 51, 50, 47

Left the watch running from start to finish, total 17.85km, seems i've been underestimating the incidental running we do each session, not that it matters.


Friday

AM
9km-4:27kms Drummoyne Oval

+ Strength

PM
16km-4:34kms Drummoyne Oval


Saturday

AM
6x300m Hills (walk back) Callan Park

44.0 avg

PM
9km-4:50kms Barnwell Park


Sunday

AM
16km-61:05 (3:49kms) The Bay

PM
Strength +
13km-4:39kms Everywhere

165km week including 6ish km at 800m effort.


Wednesday 20 November 2013

300m, 200m, 3x2km / 90, 75, 60, 45, 30, 15 / 2x3km Fartlek + 8x150m

Monday

AM
Strength


Tuesday

PM
300m (7) 200m (7) 3x2km (4) ES Marks

300m-39.65
200m-26.80
3x2km-6:52, 6:52, 6:52


Wednesday

AM
Strength

PM
7km-31:05 (4:27kms) Centennial Park


Thursday

AM
7km-33:18 (4:46kms) The Bay

PM
90sec (7) 75sec (6) 60sec (5) 45sec (4) 30sec (3) 15sec Drummoyne Oval

90 - 2:46km pace
75 - 2:38
60 - 2:34
45 - 2:30
30 - 2:24
15 - 2:20

Way too slow, should all be sub 2:30s. Legs stiff and sore from lifting too heavy yesterday, stupid.


Friday

Rest


Saturday

2x3ish km Fartlek, 8x150m (jog back) Nolan Reserve

3:46kms

+ Strength


Sunday

24km-1:47.01 (4:28kms) Centennial Park


76km, productive rest week. 1100m faster than 800m pace, a good 300m and strength gains.

Tuesday 12 November 2013

4x150m, 300m, 200m, 6x1km / 3km + 2x1500m Fartlek / 5km Parkrun + 10x1min

Monday

AM
7km-33:05 (4:44kms) The Bay

PM
16km-68:30 (4:17kms) The Bay


Tuesday

AM
7km-33:05 (4:44kms) The Bay

Déjà vu

PM
4x150m (walk back), 300m (4) 200m (5) 6x1km (6min cycle) ES Marks

4x150m-20.1avg
300m-40.55
200m-27.20
6x1km-3:17 avg, comfy, got quicker each rep as I recovered from the sprints.


Wednesday

AM
8km-39:33 (4:57kms) Five Dock Bay

+ Strength

PM
17km-1:18.45 (4:38kms) Centennial Park

Crazy bike action


Thursday

AM
7km-33:48 (4:50kms) The Bay

PM
3km (5) 2x1500m Fartlek - 30 hard/30 float  (2) The Bay

9:56, 5:11, 5:13


Friday

AM
Strength

PM
10km-42:47 (4:17kms) The Bay


Saturday

AM
5km-17:51 (10) 10x1min (1) Curl Curl

PM
16km-85:20 (5:20kms) Woronora Pipeline

Hilly and I loved it, hungry for more hills.


Sunday

AM
24.2km-1:54.54 (4:45kms) Centennial Park

PM
6km-27:57 (4:40kms) Barnwell Park

161km week, 3 solid sessions, 1100m faster than 800m pace.

Tuesday 5 November 2013

1x400m, 4x2km / 7km Tempo / 4x150m, 1x300m / 5km Parkrun + 4x Broken 5min

Monday

AM
8km-37:56 (4:45kms) Five Dock Bay

PM
16km-71:24 (4:28kms) Drummoyne Oval


Tuesday

AM
8km-38:14 (4:47kms) Five Dock Bay

PM
400m (15) 4x2km (3) Drummoyne Oval

400m-56.48
4x2km-6:48, 6:47, 6:46, 6:44

+ Strength

Not too bad, time for something fast on the track next Tuesday to see how I'm travelling.

My mate's horse won The Cup, he's a massive sports fan who really gets it....the more you bet the more you win ca-ching $$$$$$$ yeeeeeeeeeeeehaaaaaaaaaaaaaaaaaaaa! :-)



Wednesday

AM
8km-39:34 (4:57kms) Five Dock Bay

PM
16km-77:20 (4:50kms) Gladesville


Thursday

AM
8km-38:15 (4:47kms) The Bay

PM
7km-25:20 (3:37kms) The Bay

45sec quicker than my previous two attempts, which is a big improvement but still awful. Thursday sessions during heavy training reveal true fitness, starting to handle the work.


Friday

AM
Strength

PM
4x150m (4) 10min rest 300m Drummoyne Oval

4x150m-fastest 20.07
300m-39.90


Saturday

AM
5km-17:36 (3:31kms) + 4x Broken 5min Curl Curl

4x Broken 5minutes (1min hard, 1min ezy, 1min hard, 1min ezy, 1min hard) (3)

A bit sore from the heavy strength and particularly the fast 300m yesterday so went out much slower with the intention of coming home fast. 2km-6:55 12sec slower than the previous 2 attempts and despite attempting to pick it up I ran the final 3km identical to the last 2 attempts.

PM
10km-48:50 (4:53kms) Five Dock Bay


Sunday

AM
24km-1:54.40 (4:47kms) Centennial Park

+ Strength

PM
7km-33:06 (4:44kms) Five Dock Bay

163km week, 4 speed sessions, 1300m at faster than 800m pace. Might get fit if i keep this up.

Monday 28 October 2013

4x Broken 8min / 20x200m + 1x400m / 5km Parkrun + 2x Broken 5min

Monday

27km-2:08.14 (4:45kms) The Bay


Tuesday

AM
9km-46:20 (5:09kms) Five Dock Bay

PM
4x Broken 8min (3) Drummoyne Oval

3min hard, 1min jog, 2min hard, 1min jog, 1min hard - avg 3:29kms


Wednesday

AM
9km-46:18 (5:09kms) Five Dock Bay

PM
12km-58:00 (4:50kms) Centennial Park


Thursday

AM
20km-89:52 (4:30kms) The Bay

PM
20x200m (30sec) then 5min rest, 1x400m Drummoyne Oval

200m-35.0avg
400m-58.51


Friday

AM
Strength

PM
12km-49:56 (4:40kms) Drummoyne Oval

28 laps with Frontier Psychiatrist on repeat.


Saturday

AM
5km-17:24 (3:29kms) + 2x Broken 5min (3) Curl Curl Parkrun

2x Broken 5min (1min hard, 1min easy, 1min hard) avg 370m for the 6 efforts - 64.8 pace

PM
10km-45:34 (4:34kms) Five Dock Bay


Sunday

21km-1:45.00 (5:00kms) Northern Beaches

Smoke was awful, had to cut the run short.

162km week

Tuesday 22 October 2013

6x300m / 1x1500m / Run Sydney 10km

Monday

12km-58:00 (4:50kms) Centennial Park


Tuesday

6x300m (3) SOPAC

45.2, 45.2, 45.2, 45.2, 45.2, 41.5


Wednesday

9km-42:00 (4:40kms) Centennial Park


Thursday

1500m-4:22 The Bay

Not bad in shit conditions, very windy.


Friday

Rest


Saturday

6km-29:30 (4:55kms) Five Dock Bay


Sunday

Run Sydney 21st 10km-36:22 (3:38kms)

Disappointed to run that slow but realistically about what I should've expected based on training times.

Novelty cheque courtesy of Ben St.



70km week, I enjoyed the rest, on to the next block.

Monday 14 October 2013

10x400m, 4x200m / 7km Tempo / 5km Parkrun / 8x200m

Monday

AM
9km-40:35 (4:31kms) Campbell Park

PM
16km-72:00 (4:30kms) Nolan Reserve

Fish out of water on the Northern Beaches but wanted to check out a potential training venue for squad members. Nolan's is a training mecca, a 1500m grass loop with a 650m add on over a small wooden bridge to Passmore Oval, wish I had something like this near me.


Tuesday

AM
7km-35:20 (5:03kms) Five Dock Bay

PM
10x400m (2min cycle), 10min rest, 4x200m (3) Drummoyne Oval

400m-70.7avg
200m-31.1, 29.9, 29.1, 27.9

400s were slower than I expected especially as the ground is in beautiful condition with a domestic one day match scheduled for Thursday.


Wednesday

AM
9km-42:00 (4:40kms) Five Dock Bay

+ Strength

PM
17km-68:13 (4:02kms) Centennial Park

Found myself running with a group I had no business messing with, a few 3:43s in there. Doesn't matter, it was stupid but it was fun.


Thursday

AM
8km-39:52 (4:59kms) The Bay

PM
7km Tempo - 26:06 (3:44kms) The Bay

37 degrees, blowing a gale and struggled with smoke inhalation, I've been vomiting black ash since. Shouldn't sook about it, family and friends in the mountains have actual problems. My sister inlaw's backyard was on fire, but they got the kids and animals out, now we're just waiting to hear about the house. The inlaws have just been evacuated from lower down the mountains.


Friday

Strength


Saturday

AM
5km - 2nd 17:24 (3:29kms) Curl Curl Parkrun

Worth the trip north to check out another training option. Watched Tom disappear off in the distance smashing the course record. Felt pretty good all things considered, would like to be running these tempos in 3:20kms with the same effort by Xmas.

PM

Strength +

10km-46:06 (4:37kms) Drummoyne Oval

Family still surrounded by fire, keeping vigil on rogue embers, wind has picked up again this afternoon. Aunt's house is one of the last standing on her street and Akira's godmother's family home also one of a few saved on her street, bloody lucky. Heard an RFS volunteer on the radio, between his regular job and the fire he hasn't stopped working since Thursday morning. Now that's a real marathon effort, Blue Mountains folk are as tough as they come.

Sergio Rosato is the Principal of St Thomas Aquinas my niece and nephew's school, a great leader.


Sunday

AM
24km-1:51.10 (4:38kms) Dee Why - Narrabeen

+ Strength

PM
8x200m (3) Drummoyne Oval

Avg 29.75, fastest 27.80

162km week, getting fit.

Monday 7 October 2013

40min Fartlek / 600m TT / 6km Tempo / 20min fartlek

Monday

AM
16km-66:35 (4:10kms) The Bay

Including 40min fartlek - 3x3min, 3x2min, 10x1min efforts/1min floats

PM
10km-44:06 (4:25kms) The Bay


Tuesday

Rest


Wednesday

6km-27:00 (4:30kms) Centennial Park

+ 8x100m hills - fastest 14.55, i think that's my fastest ever. I was unsuccessfully racing a few cyclists up the hill, super talented runners who've been spending alot of time on their bikes lately.


Thursday

600m TT - 89.30 ES Marks

37 degrees, bloody windy and a 2m wide walkway across the track at the 300m mark to hurdle. The worse the conditions the greater the training effect, if it doesn't kill you.


Friday

6km Tempo - 20:42 (3:27kms) The Bay


Saturday

22km-1:42.20 (4:39kms) The Bay


Sunday

16km-64:30 (4:02kms) Five Dock Bay

including 20min fartlek (70sec hard/50sec float) @ 3:47kms. I suck at fartlek, 3:50s is generally a good indicator of fitness for me, sub 3:40s seems to be pb ready. Felt pretty good, might be getting fit.

#210 marathon for the squad today, JB 2:41.42 at Melbourne, a gutsy performance from him as usual and we would've gladly taken that 10 weeks ago. 5:30ish conversion from the recent half, a good bad day, Fats wise words on depletion turned out to be prophetic, smart bloke that one. Hard to convince an athlete who races with ambition to celebrate the effort rather than the result. Perspective can be lost by coach and athlete, but he should be as proud of that performance as I am, if you can't celebrate giving it everything then it wasn't worth doing in the first place.

99km week

Tuesday 1 October 2013

10x600m / 4x600m / 6km Tempo / 20x200m

Monday

AM
9km-40:01 (4:27kms) Campbell Park

PM
16km-72:40 (4:33kms) Centennial Park

+ 4x100m Hills


Tuesday

AM
9km-39:54 (4:26kms) Campbell Park

PM
10x600m (1) Campbell Park

1:56.0 avg


Wednesday

AM
9km-41:40 (4:38kms) The Bay

PM
16km-75:58 (4:45kms) Centennial Park

+ 4x100m Hills


Thursday

AM
9KM-42:34 (4:44kms) The Bay

PM
4x600m (3) Campbell Park

1:46, 1:44, 1:41, 1:40


Friday

AM
Strength

Much needed rest day, long weekend ahead and i'm planning to slaughter myself, only 13 weeks til rrrrrrrace day.

I like this from Ryan Hall on the Kenyans

My last thought about Kenya and what makes the runners here so special is their incredible self-belief. I have never met a group of runners so confident in their abilities, even if they are unproven. For example, you cannot tell the difference between a 2:04 marathon runner and a 2:20 marathon runner in Kenya; they exude the same confidence and self-belief. It seems that everyone here believes they are just one day, or one race, away from hitting it big, and with confidence like that, perhaps they are. They certainly aren't afraid to take a risk and put it all out on the line, whether in a race or in training.
Nothing great ever happens without taking a risk.


Saturday

AM
6km-21:12 (3:32kms) Centennial Park

15sec per km quicker than 3 weeks ago, funny that, training makes you run faster.

PM
20x200m (30sec) Queen Elizabeth Park

32.5avg, happy with that.

I watched Braveheart for the thousandth time last night, 'every man dies, not every man really lives'. As I was plowing through the freshly sand covered turf I was trying to visualise the abhorrent Longshanks or being tortured on a rack but all I could really think about was how much sand was accumulating in my spikes.


Sunday

AM
24km-1:52.00 (4:40kms) Centennial Park

146km week

Monday 23 September 2013

2km, 10x300m, 4x150m / 3km effort, 2x1500m Fartlek / 4x2km / Euphoria

Monday

AM
9km-43:45 (4:52kms) Campbell Park

15 laps x 600m

PM
16km-77:00 (4:49kms) Centennial Park

+ 4x100m Hills

Then straight to the World's Best Dentist for root canal, ate a steak for dinner, she's a frigging star.


Tuesday

AM
9km-43:00 (4:47kms) Campbell Park

PM
ES Marks

2km effort - 6:28,

10min rest

10x300m (1) - 51.0avg

10min rest

4x150m (3) - fastest 18.60

Triathlete runs a 4:15 beer mile errr 800m, oh dear poor buggers can't measure anything right. I recognise about half of my Jamison High Class of '91 school mates in that video in the red and white representing PIS. Still training and playing hard, great to see. :-)


Wednesday

AM
9km-40:30 (4:30kms) Campbell Park

+ Strength

PM
14km-65:16 (4:40kms) Centennial Park


Thursday

AM
9km-45:15 (5:02kms) Hen and Chicken Bay

+ Strength

PM
3km effort (5) 2x1500m Fartlek 30 hard/30 float (2)

10:21, 5:27, 5:11 - WINDY!


Friday

AM
9km-42:00 (4:40kms) The Bay

+ Strength

PM
6km-28:42 (4:47kms) Darling Harbour

+ 30xladders, 150x plyo contacts


Saturday

AM
4x2km (3) The Bay

6:56 avg

PM
7km-33:48 (4:50kms) Hen and Chicken Bay


Sunday

AM
24km-1:51.58 (4:40kms) Centennial Park

PM
Strength +

7km-29:31 (4:13kms) Campbell Park

I swore I'd never talk about the squad again in this blog but literally can't help myself...

Went out for my arvo run as Berlin Marathon started, was like a cat on a hot tin roof in anticipation of Steve racing Tiger squad's 209th marathon. I've been coaching since I was 14, hockey, cricket and now running. Every match/race as a coach is nerve wracking, you put your heart and soul into it just as the athlete does. But the marathon is the worst of the lot as it's a long time before the athlete gets another chance if something goes awry. This was even worse than usual, 9/10 races I have a very good idea how the athlete will perform, this time I really didn't know and Steve had flown to the other side of the world. 3 weeks ago he ran a half marathon in 89:49 and somehow between the 2 of us decided to have a crack at sub 3 regardless, woah!

Off I went on my 'easy' run, before I knew it i'd hit 5km @ 4:13kms, I didn't even realise but somehow in my own wannabe marathoner way I was running with him. For the next 2km I was euphoric, imagine having so much faith in an athlete that you ask him to run his current half time twice and somehow he has so much faith in the program that he commits to do it. I didn't know whether to laugh or cry but finally, runners high and wow does it feel good.

Sadly this was the real world and wasn't a fairy tale. Unfortunately he missed 3:03.29 but gave it a massive crack. After falling behind at half way fought back to be back on track at 35km but it took it's toll. Nobody symbolises our squad and what we represent more than Steve, ageless, hard working and never afraid of ambitious goals.

162km, great week :-)


Tuesday 17 September 2013

2x3km, 2x150m / 7km Tempo / Sydney 1/2

Monday

AM
7km-35:32 (5:05kms) Timbrell

PM
14km-73:02 (5:13kms) Centennial


Tuesday

AM
7km-36:00 (5:09kms) The Bay

PM
2x3km (7) + 2x150m (3) ES Marks

10:12, 10:09
19.52, 18.20


"Actually, I didn't tire at that time (when I got dropped in the first 10k). I wanted the pace a little bit increased but if we are sticking together maybe the pace is slow because we are waiting for each other. I wanted the pace a little bit pushed so that's why I (fell back on purpose)."


Bekele after beating Geb and Mo, I reckon he's full of shit. Nobody intelligent enough to come up with such a cunning strategy in his debut half would be stupid enough to reveal it to his opponents.


Wednesday

AM
7km-31:50 (4:47kms) The Bay

+ Strength

PM
16km-80:12 (5:02kms) Timbrell Park


Thursday

AM
7km-34:11 (4:53kms) Nield Park

+ Strength

PM
7km Tempo - 26:15 (3:45kms) The Bay

Another goal, but not for this year 400m run your age club. I think the great Sydney Pacific sprinter Peter Crombie has done this several times.


Friday

AM
9km easy

+ Strength

PM
10x400m (1) QE Park

70avg Comfy


Saturday

Rest


Sunday

AM
Sydney 1/2 - 81:49 (3:52kms) 70.3kg

Controlled effort but 2min quicker than the same effort at M7, took a toilet stop under the bridge in the 13th km. A drunk must've designed the course, it felt like I was trying to navigate my way through a bowl of spaghetti. I enjoyed that, a beautiful Sydney morning, perfect conditions and I feel like i'm starting to get fit.

PM
Strength +

7km-33:15 - (4:45kms) Campbell Park

Check out Martyn Ashton's bike handling skills, sadly it hasn't ended well for him.

141km week, 4x strength and a good 150m.

Tuesday 10 September 2013

14x200m / 5x1km / 6km Tempo

Monday

7km-38:30 (5:30kms) The Bay


Tuesday

14x200m QE Park

8x200m (30/4) 35avg
4x200m (60/4) 32avg
2x200m (90) 30.5, 31.0

Time to dip my toes in the water with a session, the only rule was, as fast as I can run without vomiting. With the dry wind and smoke from the bushfires unfortunately it wasn't very fast at all, but escaped unscathed.


Wednesday

16km-76:16 (4:46kms) Centennial Park

+ Strength


Thursday

Strength +

5x1km (3) ES Marks

3:12, 3:11, 3:12, 3:09, 3:05


Friday

AM
Strength

PM
9km easy

32:48 at 60 years 


Saturday

AM
6km-22:12 (3:47kms) Parade Grounds

PM
8km easy The Beautiful Bay


Sunday

AM
CP Ultra 50km relay - 25km 1:40.21 (4:01kms)

PM
40min Bike + Strength

109km week

Friday 6 September 2013

5x600m / W2G

Monday

Rest - Stomach Ulcer


Tuesday

Rest - agony


Wednesday

Rest - worse


Thursday

Rest - better but still shit


Friday

Huge improvement all of a sudden.

PM
5x600m (90) Queen Elizabeth Park

Comfy, 1st 5 all 1:50 and last rep 1:47. Feel better after running, blood flow is good.


Saturday

Striders 10km - 39:56 (4:00kms) North Head

Kicked off a frantic weekend with a visit to watch a few squadlets in action, thought I'd have a trot while I was there and see how the stomach was feeling after yesterday. Felt better, but not quite right. Raced home to vote but the queue was too long, raced to work, raced back home to vote, then raced up the Mountains to dump the kids with the inlaws, then raced down to Penrith for a 40th. By 9:00pm I was doing laps of the monolith trying to keep my eyes open, pooped.


Sunday

Woodford to Glenbrook 25km - 1:41.08 (4:03kms) 12th

Planned to run slower but felt pretty comfy so went with it. Did a very long cooldown at a nephew's 8th birthday with 20 kids playing footy with me all afternoon, the best! :-)


50km week and a seriously painful lesson learnt.

Check out the latest decoration for the Easy Tiger Massage wall courtesy of Ben St. 12:47 man/boy Hagos Gebrhiwet, yep TWELVE FORTY SEVEN, woah!




Tuesday 27 August 2013

2km + 8x200m / 12x400m

Monday

AM
7km-32:05 (4:35kms) Timbrell Park

PM
16km-70:56 (4:26kms) Centennial Park

+ 4x100m Hills


Tuesday

AM
7km-34:51 (4:59kms) Timbrell Park

PM
2km effort, 10min rest, 8x200m (3) ES Marks

2km-6:17
8x200m (3) 31.4, 29.7, 29.6, 29.7, 29.5, 29.7, 29.6, 24.7


Wednesday

AM
7km-34:04 (4:52kms) Timbrell Park

+ Strength

PM
9km-41:15 (4:35kms) Centennial Park

DNF after my 3rd trip to the dunny. Stomach a mess from all the vomiting during last night's session and definitely shouldn't have backed up with a heavy strength sesh this morning. Lesson learnt.


Thursday

AM
7km-34:00 (4:51kms) The Bay

+ Strength

PM
12x400m (1) Goodard Park

avg 67.8


Friday

Rest - Strained abdominals from Tuesday, in a world of pain. Who would've thought that running fast has consequences, exactly why I started the speed work this early.


Saturday

Aborted attempt at 500m, agony!


Sunday

24km-1:51.36 (4:39kms) Centennial Park

What a bonus, thought 5km would be the limit.

102km with a very pleasing 200m in there.






Wednesday 21 August 2013

8x500m + 2x150m / 7km Tempo / 3x2km / Hard 500m

Monday

AM
9km-44:22 (4:56kms) Timbrell Park

+ Strength

PM
16km-74:08 (4:38kms) Centennial Park


Tuesday

AM
9km-45:36 (5:04kms) Hen and Chicken Bay

+ Strength

PM
8x500m (3min cycle) + 2x150m ES Marks

92avg, 19.13, 18.31


Wednesday

AM
7km-33:00 (4:43kms) The Bay

PM
16km-73:20 (4:35kms) Centennial Park

+ 4x100m Hills


Thursday

AM
7km-32:19 (4:37kms) The Bay

PM
7km-26:01 (3:43kms) The Bay


Friday

Rest


Saturday

AM
3x2km (9min cycle) The Bay

7:30, 7:23, 7:16

PM
500m-73.9 The Bay

Pleasantly surprised.


Sunday

AM
24km-1:47.31 (4:29kms) Centennial Park

PM
Strength

Foot swollen, don't think fast 150s and 24km long runs are compatible.

135km week



Tuesday 13 August 2013

1x200m / 20x300m / 4x300m + 19min Fartlek

Monday

6km-28:30 (4:45kms) Centennial Park


Tuesday

1x200m - 25.46 (standing start) ES Marks

A speed test to take advantage of the fresh legs. Turnover was great, but shuffling like a Japanese woman in a kimono. 76.0kg, big man.


Wednesday

16km-73:00 (4:34kms) Centennial Park


Thursday

AM
7km-33:28 (4:47kms) The Bay

PM
20x300m (1) Tamplin Park

avg 52.5, fat burner.


Friday

AM
Strength

PM
16km-68:01 (4:15kms) The Bay


Saturday

AM
4x300m (3) 19min Fartlek 1, 2, 1, 2, 1, 2, 1, 2min efforts with 1min floats at Centennial

46.0, 45.9, 45.8, 47.0. Fartlek avg 3:53kms.

Runners are cruel, a few recent harsh albeit accurate quotes:-
'You sound like a dying dog' Claire today
'You normally look fitter' Megsy Tuesday
'I don't know why you humiliate yourself doing long races, stick to the short stuff' The Bull after Sydney Harbour 10km

PM
9km-44:15 (4:55kms) Hen and Chicken Bay


Sunday

AM
20km-93:17 (4:40kms) Centennial Park

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

121km week



Tuesday 6 August 2013

Plyos / 300m + 12x200m / 3km + 1.5km Fartlek

Monday

6km Easy Timbrell Park

+ Plyos

+ 4x60m


Tuesday

1x300m, 12x200m (3) ES Marks

300m-41.58 standing start.
200m-34.2, 33.5, 31.6, 30.4, 30.2, 29.3, 28.2, 28.4, 28.8, 28.5, 28.1, 26.2 rolling starts.

I've given myself a pre Xmas goal of sub 52sec 400m. According to the World Rankings, 20 guys over 40 years did it last year, so it seems like a challenging enough mini goal to be satisfying. It'll help my 800s to get some speed back, aerobic fitness seems to have minimal correlation to my 2 lap performance and I'd be bored and fat without anything between now and January. Blah blah blah, ridiculous over sharing.

Plan for today was 42.0 as easy and even as possible and anything else a bonus. The last 6x200m were quite a nice bonus.


Wednesday

6km easy + 6x60m Nield Park


Thursday

3km, 4min rest, 1.5km Fartlek (30 hard/30 float) The Bay

3km-10:28 (3:29kms), 1.5km-5:00 (3:20kms)

64sec slower than last month, sitting on the couch isn't paying dividends.


Friday

Rest


Saturday

6km easy


Sunday

24km including C2S-56:42 (4:03kms) 780th

Dora's gigantic head broke in warm up, had to carry it the whole way without a handle. My hands are more tired than my legs, they've been cramping all day.

66km week

Tuesday 30 July 2013

12x300m, 5x150m / 6x1km / 2x500m, 2x200m Hills / Bay Run

Monday

AM
9km-41:24 (4:36km) Timbrell Park

PM
16km-73:20 (4:35km) Centennial Park

+ 4x100m Hills


Tuesday

AM
7km-33:50 (4:50kms) Timbrell Park

+ Strength

PM
12x300m (2min cycle), 10min rest, 5x150m (250m walk) ES Marks

avg 50.1

Rolling starts 20.4, 19.4, 19.8, 18.8, 18.6


Wednesday

AM
7km-33:49 (4:50kms) Timbrell Park

PM
16km-71:12 (4:27kms) Centennial Park


Thursday

AM
8km-36:40 (4:35kms) Wenty Park

+ Strength

PM
6x1km (5min cycle) The Bay

3:19avg


Friday

Rest


Saturday

2x500m Hills, 2x200m Hills (walk back) Paddo Hill

96, 96, 28.4, 28.0

Cruised the 500s and blasted the 200s, vomit vomit.


Sunday

21km including the 7ish km Bay Run - 20th ish 24:24 (3:29ish)

+ Strength

Could barely move after yesterday's session. My final 7 day working week, gave it a shot but just too bloody hard.

127km week

Thursday 25 July 2013

20x200m / M7 Half Marathon

Monday

AM
9km-48:23 (5:23kms) Hen and Chicken Bay

+ Strength

PM
8km-34:40 (4:20kms) Centennial Park

Never been so sore in my life.


Tuesday

AM
9km-43:28 (4:40km) Timbrell Park


Wednesday

AM
10km-44:40 (4:28km) The Bay

PM
16km-73:20 (4:35km) Centennial Park


Thursday

AM
9km-43:29 (4:40km) Timbrell Park

+ Strength including 4x10 cable split squats +10kg (2sets each incline/decline)

PM
20x200m (200m jog) ES Marks 32.75avg

Big day. I can finally feel my legs again post Sutho 2 Surf, wish I couldn't. Ouch, ouch, ouch!


Friday

9km-45:08 (5:01km) Timbrell Park


Saturday

17km-77:54 (4:35km) Centennial Park


Sunday

M7 Marathon Relay, 1/2 - 83:59 (3:59km)

Garth ran 89ish for a 5ish minute pb on the first leg, I think we might've been 4th.

127km week

Thursday 18 July 2013

9x300m / Sutho to Surf

Monday

20km-97:20 (4:52kms) Centennial Park


Tuesday

Rest


Wednesday

17km-78:45 (4:38kms) Centennial Park


Thursday

9x300m

3x300m (1) Target 54.0, actual 53.1, 50.6, 47.9
3x300m (2) Target 51.0, actual 50.3, 47.1, 46.0
3x300m (3) Target 48.0, actual 46.4, 44.6, 43.6

Useless judgement but felt easy, I will keep resting until I feel 100%.


Friday

AM
Strength


Saturday

AM
Strength

PM
4km easy


Sunday

Sutho to Surf 34th 11km-38:56 (3:32kms) 73.5kg

14 places and 63sec slower than last year but better than I expected. Could be flattering as we had a nice tailwind pushing us. Back into training tomorrow, looking forward to some hard work.

68km week

Sunday 14 July 2013

10x200m / Sydney Harbour 10km

Monday

AM
Rest

PM
Strength


Tuesday

Rest


Wednesday

Rest


Thursday

PM
10x200m (200m jog) Timbrell Park

32, 33, 32, 32, 32, 31, 30, 30, 30, 28


Friday

Rest


Saturday

Rest


Sunday

Sydney Harbour 10km - 47th 35:37 72.0kg

24km week, enjoyed the rest.

Sunday 7 July 2013

Gold Coast Half - 78:33

Friday

Rest


Saturday

4km + drills/strides


Sunday

Gold Coast Half 93rd-78:33 (3:43kms)

Disappointing result, satisfying race.

123km avg for the final 12 weeks, too many interruptions, need a consistent block before I think about racing again.

64km week

Thursday 4 July 2013

3km TT

Wednesday

PM
7km-34:32 (4:56kms) Centennial Park

+ 4x100m Paddo Hills

Fastest - 17.1


Thursday

AM
3km-9:24 (3:08kms) Centennial Park

Road

Tuesday 2 July 2013

2km, 10x30sec

Monday

PM
7km-33:50 (4:50kms) Centennial Park

+ 4x100m Paddo Hills

Fastest 17.6


Tuesday

PM
2km effort - 6:32 (3) 10x30sec hard/30sec jog - 3:30avg The Bay

Enjoying the taper.

Sunday 30 June 2013

10x400m / 7km Tempo / 6km Pace

Monday

AM
Strength

PM
17km-79:20 (4:40kms) Centennial Park


Tuesday

AM
9km-44:51 (4:59kms) The Bay

PM
10x400m (1) Nield Park

avg 69, quagmire (hope that means really muddy)


Wednesday

AM
9km-43:25 (4:50kms) The Bay

PM
17km-78:30 (4:37kms) Centennial Park


Thursday

AM
9km-44:30 (4:57kms) The Bay

PM
7km-24:57 (3:33kms) The Bay

All the work is done, now I rest.


Friday

Rest


Saturday

AM
6km Pace - 22:00 (3:40kms) The Bay


Sunday
18km-83:20 (4:37kms) Centennial Park

117km week

Sunday 23 June 2013

20, 20 / 4x1km, 4x500m / 14km Pace

Monday

AM
Strength

PM
24km-1:53.00 (4:42kms) Centennial Park


Tuesday

AM
9km-44:15 (4:55kms) Timbrell Park

PM
15min easy, 20min fartlek, 5min easy, 20min effort, 15min easy Timbrell Park - all on grass

Fartlek (7x2min efforts/1min floats) avg 3:37kms
Effort avg 3:35kms

Fastest I've ever done this session.


Wednesday

AM
9km-43:34 (4:48kms) The Bay

PM
16km-75:40 (4:44kms) Centennial Park


Thursday

AM
9km-43:30 (4:50kms) Timbrell

PM
4x1km, 4x500m The Bay

avg 3:11, 88


Friday

AM
7km-33:10 (4:45kms) The Bay

+ strength


Saturday

AM
14km Pace-51:20 (3:40kms) The Bay

first 10km@3:42 then 4km@3:33


Sunday

AM
24km-1:52.45 (4:42kms) Centennial Park

149km week


Sunday 16 June 2013

3km Hard + 19min Fartlek / 8x200m

Monday

AM
17km-79:41 (4:41kms) The Bay

PM
9km-36:59 (4:07kms) Nield Park


Tuesday

AM
9km-44:41 (4:58kms) Nield Park

PM
3km hard, 5min rest, 19min fartlek (10x1min hard/1min jog) Nield Park

3km-9:46 path
Fartlek-3:44avg grass Efforts 320ish metres, Jogs 240ish metres


Wednesday

AM
9km-38:51 (4:19kms) The Bay

PM
16km-72:12 (4:31kms) Centennial Park


Thursday

AM
9km-43:21 (4:49kms) Timbrell Park

PM
2x4x200m (2min/10min/4min) ES Marks

Active rest, freshening up for the final long tempo. Very comfy but judgement is very rusty, couldn't get anywhere near my targets:-

Target - 34.0, 33.0, 32.0, 31.0 / 30.0, 29.0, 28.0, 27.0
Actual - 33.6, 31.2, 28.6, 28.9 / 29.3, 28.0, 27.8, 26.6


Friday

Rest Day


Saturday

AM
10km including 7km @ 3:54s The Bay

Aborted long tempo, woke up with inflamed lymph nodes in right groin from infected blister on right foot. Frustrating but glad I stopped, ended up with a fever 39.2.


Sunday

AM
Rest

PM
Strength

102km week

Sunday 9 June 2013

7km Tempo / 6km, 4.5km, 3km, 1.5km

Thursday

AM
9km-38:33 (4:17kms) Wenty Park

PM
7km Tempo-24:27 (3:30kms) The Bay

+ 4x180m efforts


Friday

AM
7km-35:28 (5:04kms) Timbrell Park

PM
16km-72:00 (4:30kms) Nield Park

32 laps


Saturday

AM
4 laps (6) 3 laps (5) 2 laps (4) 1 lap x 1500m grass loop Centennial Park

4 laps - 3:44kms
3 laps - 3:39kms
2 laps - 3:37kms
1 lap - 3:29kms

PM
10km-43:18 (4:20kms) Nieldx6 + The Bay


Sunday

AM
28km-2:09.40 (4:37kms) Centennial Park

PM
7km-32:40 (4:40kms) Timbrell Park

169km week

Wednesday 5 June 2013

Mackay 1/2 Marathon 4th 83:04

Monday

PM
20km-84:51 (4:15kms) Shore


Tuesday

PM
12x300m (1) Hallstrom

avg 49.0

Should sprinters do long runs? I hope there are lots of 400m rounds if I ever race World Masters.


Wednesday

PM
16.5km-74:15 (4:30km) Centennial


Thursday

PM
6x1km (5min cycle) The Bay

3:14, 3:10, 3:13, 3:06, 3:10, 3:00 - 3:09 avg


Friday

PM
9km + drills/strides Mackay


Saturday

AM
6km easy Mackay


Sunday

Mackay Half Marathon 4th-83:04

Through 16km-60:00, 25 degrees and 90% humidity, they breed 'em tough in North QLD.

106km week


Monday

AM
7km-34:58 (5:00kms) Timbrell Park

PM
13km-64:20 (4:57kms) Centennial Park


Tuesday

AM
9km-43:45 (4:52kms) Timbrell Park


Wednesday

AM
10km-48:40 (4:52kms) Wenty Park

PM
17km-76:43 (4:31kms) Centennial Park

Sunday 26 May 2013

Get fit or die trying

Friday

AM
10km-47:50 (4:47kms) The Bay

+ Strength

PM
20km-84:56 (4:15kms) Glebe


Saturday

AM
10km-47:14 (4:44kms) The Bay

PM
10x500 (1) 3x3km (3) Timbrell Park

94 avg, 10:45, 10:44, 10:42


Sunday
28km-2:10.14 (4:39kms) Centennial Park


203km week

Thursday 23 May 2013

7km Tempo + 4x200m

Monday 20th May

AM
9km-42:01 (4:40kms) Timbrell Park

+ Strength

PM
20km-86:37 (4:20kms) The Bay


Tuesday

AM
9km-42:01 (4:40kms) Timbrell Park

PM
44min Fartlek (5x4min, 10x1min/1min jog) Tunks Park


Wednesday

AM
9km-37:01 (4:07kms) The Bay

+ Strength

PM
24km-1:55.50 (4:50kms) Centennial Park


Thursday

AM
11km-50:50 (4:38kms) Opera House

PM
7km Tempo + 4x200m (100m jog) The Bay

24:27 (3:30kms) 37, 34, 34, 30

Sunday 19 May 2013

SMH Half 78th 79:43

Monday 13th

AM
Strength

PM
14km-68:13 (4:52kms) Centennial


Tuesday

PM
10x1min(1min) Nield Park


Wednesday

AM
Strength

PM
28km-2:00.07 (4:17kms) Centennial Park


Thursday

2x1km (7) 4x200m Hills (walk back) Domain

2:57, 2:52, 37, 39, 37, 35


Friday

Rest


Saturday

6km + 2x1500m efforts (3) Centennial Park

5:21, 5:45


Sunday

SMH Half  78th 79:43 67.3kg

10km-86th 37:06 on the positive I gained 8 places, I died less than those around me if that counts for anything. 5sec slower than my best for this race, consistently mediocre.

103km week

Sunday 12 May 2013

Mothers Day Classic 2nd-13:31

Sunday

28km-2:09.42 (4:38kms) Centennial Park

107km week

88km in singles, 52km off road, 42km solo


Monday

Rest - Slightly strained left soleus from Sydney 10.


Tuesday

Rest


Wednesday

PM
23km including 2x3km (3) 10:50, 10:40 after 13km, grass - Centennial Park

Calf good


Thursday

7km Tempo-24:32 (3:30kms) The Bay


Friday

Rest


Saturday

7km + Strides - Centennial Park


Sunday

Mothers Day Classic - Domain

4km-13:31 (3:23kms) 2nd + 7km cool down.

Happy with that, 19sec faster than last year, 1st Male. Vic Mitchell took the outright win.

57km week, fortunate to have got through some quality work whilst the calf settled. 8 weeks to go.

57km singles, 13km solo, 34km off road.

Saturday 4 May 2013

Sydney 10 - 35:32 79th

Thursday

Rest


Friday

PM
6km-21:54 (4:39kms) Timbrell Park

+ 3x100m Strides


Saturday

AM
Sydney 10km-35:32 (3:33kms) 79th 67.7kg

Didn't use my watch so no idea about splits, the first 3km felt great, the remaining 7km not so great. Happy with the effort and enjoyed every painful step, exactly what I needed.

PM
9km-45:00 (5:00kms) Hen and Chicken Bay

Wednesday 1 May 2013

3km Effort

Tuesday

AM
Strength

PM
Rest


Wednesday

AM
Rest

PM
3km effort - 9:54 (3:18kms) Wenty Park

About what I expected, doesn't bode well for the 10km this Saturday but looking forward to it nonetheless.

Monday 29 April 2013

Big Monday

AM
9km-43:23 (4:49kms) Timbrell Park

+ Strength

PM
28km-2:08.20 (4:35kms) Centennial Park

A while ago I posted about the Japanese High School phenomenon Yoshihide Kiryu. Still just 17 years and 4 months, he smashed his PB by 0.18 breaking his own World Youth and equalling Darrell Brown and Jeff Demps jointly held World Junior Record. Check him out, raw power!

Sunday 28 April 2013

Long Tempo #5

Saturday

10km-47:50 (4:47kms) Centennial Park


Sunday

AM
Narrowneck 20km-85:59 (4:18kms) 3rd

41:30/44:29, shocking on the hills but felt strong on the flat and finished well.

PM
9km-39:45 (4:25kms) Timbrell Park

162km with some quality, better week.

129km in singles, only 62km solo, 131km off road.

Friday 26 April 2013

4x2km

AM
Strength

PM
4x2km (9min cycle) 6:54avg + 8km-39:12 (4:54kms) Parade Grounds/Centennial Park

6:52, 6:57, 6:53, 6:50 in flats on grass. Stupid concentration lapse on the 2nd rep, but otherwise pleasing on heavy legs.

Thursday 25 April 2013

Long Tempo #4

Wednesday

AM
8km-37:12 (4:39kms) Timbrell Park

PM
16km-75:50 (4:44kms) Centennial Park


Thursday

16km-60:32 (3:47kms) The Bay

Tuesday 23 April 2013

4x Robson Park Hills + 10x500m

Monday

AM
7km-34:35 (4:57kms) The Bay

Pissing down

PM
20km-94:00 (4:42kms) Centennial

Tuesday

AM
8km-37:52 (4:44kms) Timbrell Park

PM
4x600m Hill (220m jog) 2:20, 2:20, 2:21, 2:19 Robson Park
10x500m (3min cycle) 92avg Timbrell Park

Sunday 21 April 2013

6km Tempo, Long Sunday

Friday

AM
7km-34:43 (4:58kms) The Bay

+ Strength

PM
8km-37:15 (4:40kms) Wenty Park


Saturday

AM
6km-21:54 (3:39kms) The Bay

Wet and windy

PM
Strength


Sunday

AM
28km-2:01.20 (4:20kms) Centennial Park

Last 4km-3:56s

PM
Strength +

8km-36:54 (4:37kms) Timbrell Park

146km week, dropped the intensity to increase the prehab and absorb the last few weeks work.

107km singles, 98km solo, 85km off road






Thursday 18 April 2013

20min,12min,9min / 6x1km

Monday

AM
8km-38:40 (4:46kms) Timbrell Park

PM
Warm Up 4km + Drills/Strides/Strength Centennial Park


Tuesday

AM
Strength

PM
75min-17.74km (4:13kms)

15min easy, 20min fartlek (7x2min/1min) Timbrell Park, 2min easy jog to The Bay, 12min effort, 2min easy, 9min effort, 15min easy

Roughly 3:54s for the fartlek and 3:40s for the efforts.


Wednesday

AM
8km-39:35 (4:57kms) Timbrell Park

PM
21km-96:00 (4:34kms) City to The Bay and Return


Thursday

AM
9km-43:55 (4:57kms) Timbrell Park

PM
6x1km (5min cycle) 3:25 avg Timbrell Park

3:32, 3:30, 3:29, 3:26, 3:19, 3:13

Sunday 14 April 2013

Long Tempo #3

Friday

AM
9km-44:24 (4:56kms) Timbrell Park

PM
6km-26:24 (4:24kms) Darling Harbour

+ Strength

Out with the boys to cheer Selma as she qualified for the final, looked strong.


Saturday

10km-47:57 (4:48kms) The Bay

Watched Jared grab bronze in his first national final behind Rowe and Risely, was ridiculously pumped and picked up a nice little earner for tipping the trifecta. Benny ran well for 2nd 13:30 to get pipped by Cam who ran a blinder with a closing 800m-1:57. The highlight though was the 100m blanket finish with The Boss taking his 7th national title just ahead of 19 year old Starc leaping 2.28m to take Gold and secure a World Champs berth.


Sunday

16km-60:57 (3:48kms)

Still adrenaline charged from Jared's race, needed to calm myself down in the early kms. The bad patches were much better, that's 3min improvement in 3 weeks, good to be progressing so quickly.

159km week, good start.

121km singles, 102km solo, 90km off road, 9km longest sock free run.

Thursday 11 April 2013

12x Robson Park Hills

AM
9km-44:15 (4:55kms) Timbrell Park

PM
14km-60:40 (4:20kms) Nield/Robson Parks

including 12xRobson Park Hills. Hard 300m Flat, 300m up/ Jog 220m down

Efforts-2:25 avg, Jogs-59avg


Jared through to Aussie Champs Final with a 1:47.99 and new pb. Missed the final by one position last season, now a genuine medal contender on Saturday.

Wednesday 10 April 2013

Long Wednesday

AM
7km-31:26 (4:30kms) The Bay

PM
28km-2:01.28 (4:20kms) Centennial

Tuesday 9 April 2013

2x200m, 3x500m

AM
8km-37:44 (4:43kms) The Bay

PM
2x200m (3) 3x500m (7) 28.49, 28.40, 78.0, 77.6, 77.5

Was meant to be 28.5s and 78s, not too bad considering the lights were dim and couldn't see splits on my watch so was guessing. The 200s were identical to last week. Anyway Nationals is this weekend so 'Pacey' is done for the season. I'm predicting a finals berth and possible medals for both Selma and Jared, either way it's been a big breakthrough season for them both.

Halleleujah, no vomiting for 6 months, I'm rooted! Pacer available for hire, will work for cakes:-






Monday 8 April 2013

Long Monday

AM
8km-37:18 (4:40kms) Timbrell Park

PM
28km-2:05.55 (4:30kms) Centennial Park

Yep long run on a Monday, wow crazy. Last pacing sesh tomorrow then full steam ahead for Winter.

Sunday 7 April 2013

Long Tempo #2

AM
16km-61:55 (3:51kms) The Bay

PM
10km-48:20 (4:50kms) Riverview

86km, PB for most massages in a week.

Saturday 6 April 2013

800m-2:00.95 3rd

800m-2:00.95 3rd SOPAC 71.5kg

Went straight to the front, through in 57mid and held my lead until 750m where I proceded to die an ugly death, pretty sure the extra 3kg was the cause of that. Been pretty slack lately, Gold Coast 1/2 training starts tomorrow.

Not sure the 24 plates last night at Sushi train washed down by 3x Kirins and a tub of Cookies and Cream and sticky date pudding was a great idea...hmmmmmm







Wednesday 3 April 2013

Short Tempo #2

6km-21:08 (3:31kms) The Bay

Pleasantly surprised given the heavy workload of late.

Tuesday 2 April 2013

2x200m, 2x600m

2x200m (3/5), 2x600m (15) ES Marks

28.49, 28.40, 90.40, 92.00

One of my favourite places on earth, home of my 100/200m pbs, finally re-opened today. Not a bad sesh considering we had to run around 50ish triathletes running very slow 400s in lane 1 of all places, all part of the charm of ES Marks, we'll train earlier next week.

Monday 1 April 2013

SWEAT Camp

Sunday

24km-1:49.36 (4:34kms) Centennial Park

+ 4x100m Hills

97km, lazy boy.


Monday

AM
6km-28:40 (4:47kms) The Bay

+ Strength

PM
16km-79:00 (4:56kms) Foreshore


Tuesday

9km-46:30 (5:10kms) Hen and Chicken Bay


Wednesday

9km-46:30 (5:10kms) Hen and Chicken Bay


Thursday

10x400m (2min cycle), 3x200m (3) Wingello Bill O'Reilly Oval

Didn't time the 400s, died badly. 200s solid, 30, 31, 26.9


Friday

AM
21km-94:15 (4:30kms) Wingello

+ Strength

PM
6km-27:58 (4:40kms) Tallong


Saturday

AM
4x620m/ish hills, 4x100m hills (walk back) Wingello

PM
8km-35:52 (4:29kms) Tallong


Sunday

AM
23.8km-1:59.00 (5:00kms) Wingello

PM
6.7km-31:20 (4:40kms) Wingello


129km week


Monday

16km-69.12 (4:19kms) Wingello

Enjoyed the camp, great crew in my room. The highlight of the trip was the 5 person massage I received from 2x Olympians Vic Mitch and Benny, Hamish, World's fittest man, Greta all ably supervised by Hugh, I could've laid there forever.

Also loved being able to sit down and relax while eating. Except for the occasional weekend brekky, eating is normally frenetic. Bowl of cereal while driving to work, walking and eating during my 10min lunch break, writing programs and responding to clients/squadlets during dinner.

I've returned home completely refreshed which is surprising given the amount of massaging and running I did while away, starting to get fit.

Saturday 23 March 2013

Long Tempo #1

Friday

7km-36:01 (5:09kms) Hen and Chicken Bay


Saturday

AM
16km-64:00 (4:00kms) The Bay

PM
Strength
+
9km-39:00 (4:20kms) Barnwell Park

Thursday 21 March 2013

1x500m

Wednesday

5km-20:50 (4:10kms) Centennial Park

+ Plyos and 6x100m


Thursday

AM
7km-35:32 (5:05kms) Hen and Chicken Bay

PM
500m-69.35 SOPAC

As fast as possible without going lactic or losing form. Expected quicker but a decent effort only 4 days after a 20km.

Tuesday 19 March 2013

4x2x200m

Sunday

4x100m Hills, 20km-88:02 (4:24kms), 6x100m Hills - Centennial Park

117km week


Monday

Rest


Tuesday

4x2x200m Standing Starts (2min jog/4min rest) SOPAC

Easy/Solid
28.7/27.0
29.9/27.4
28.9/26.9
29.5/25.8

Very easy, felt great.

Saturday 16 March 2013

20x200m / 6km Tempo + 4x200m Hills

Friday

AM
16km-71:42 (4:29kms) The Bay

PM
20x200m (200m jog) King George's Oval

All between 31.5 and 31.9


Saturday

AM
6km Tempo-21:05 (3:31kms) The Bay

+ 4x200m Callan Park Hills 34, 34, 31, 30

+ Strength

PM
10km-41:30 (4:09kms) The Bay


Thursday 14 March 2013

#7 800m-2:01.19

Wednesday

PM
8km-39:04 (4:53kms) Five Dock Bay


Thursday

AM
5km-24:00 (4:48kms) Timbrell Park

PM
800m-2:01.19 6th'ish SOPAC 68.4kg

Not bad, best conditions this season. Very flat from a hard days work, happy with the effort. That's 7 races down, can I eke out one more? Yes I can.

Tuesday 12 March 2013

2x200m, 3x500m

Monday

Rest


Tuesday

AM
7km-35:14 (5:02kms) Hen and Chicken Bay

PM
2x200m Starts (2:30), 3x500m (7) SOPAC

28.8, 27.0, 78.2, 77.6, 76.6

Sunday 10 March 2013

Easy 20km

Centennial Park

3x100m Hills
+
20km-96:40 (4:50kms)
+
3x100m Hills

Racing 800m Thursday night, couldn't stomach the long winter without having at least one more crack.

122km week

Saturday 9 March 2013

16x200m + 19min Fartlek

Wednesday

AM
6km-29:00 (4:50kms) Timbrell Park

PM
Strength +

16km-73:01 (4:34kms) Centennial Park

+ 3x100m Strides


Thursday

AM
7km-35:40 (5:06kms) Hen and Chicken Bay

PM
Warm Up + 6x100m Strides SOPAC


Friday

Heavy Strength - Deadlifts, lunges


Saturday

AM
Centennial Park

4x(4x200m) 1min/9min cycles.
29 / 32 / 31 / 32
29 / 31 / 30 / 39
28 / 30 / 31 / 32
29 / 30 / 30 / 29

10min rest.

19min fartlek (5x3min efforts/1min float) - 5.1km (3:44kms)

+ Functional Strength

PM
6km-27:00 (4:30kms) Five Dock Bay

Tuesday 5 March 2013

3x 600m, 200m

Sunday 3rd March

AM
20km-93:20 (4:40kms) Centennial Park

+ 4x200m hills
+ 4x100m hills

81km week


Monday 4th March

AM
8km-41:20 (5:10kms) Hen and Chicken Bay

PM
16km-73:40 (4:37kms) Centennial Park

+ 4x100m hills


Tuesday

AM
7km-36:09 (5:10kms) Hen and Chicken Bay

PM
3x600m, 200m jog, 200m (4) SOPAC

1:41.7, 28.9
1:41.2, 28.7
1:40.1, 27.6

Saturday 2 March 2013

NSW Champs 1:58.63

Monday

PM
6x100m Strides
+
16km-70:45 (4:25kms) The Bay
+
Strength


Tuesday

AM
7km-36:10 (5:10kms) Hen and Chicken Bay

PM
4x400m (4) SOPAC

62.7, 61.1, 62.1, 58.6

Comfy


Wednesday

Rest


Thursday

AM
7km-36:38 (5:14kms) Hen and Chicken Bay


Friday

AM
7km-35:07 (5:01kms) Hen and Chicken Bay


Saturday

800m-1:58.63 (6th in heat 2) NSW Champs SOPAC

Gave it a shot, hung on to the leaders 57.85 through the bell, 87 low at 600m and felt great but died an ugly death in the home straight. Shit conditions as usual.

Happy enough, I followed the plan to the letter but nothing to show for all the hard work so the plan needs adjusting. Next year I'll do significantly more aerobic work right up until the final racing block. I'm stuffed, taking a break, see you all next season.

Sunday 24 February 2013

Nothing to see here

Friday

5km-24:40 (4:56kms) Timbrell Park


Saturday

800m-2:09.18 7th SOPAC 68.5kgs

Terrible conditions, pissing down and very windy. Been flat out with the extra work and took too many shorts cut this week. I ran out of time to get massage, no ice baths and barely even been on the roller. I'll pretend this race didn't happen and manage my time better next week.


Sunday

Rest

Last race of the season next Saturday, the work is done, just tick the legs over and no short cuts.

74km week

Thursday 21 February 2013

4x200m Starts

Wednesday

AM
7km-35:28 (5:04kms) Hen and Chicken Bay

PM
11km-48:00 (4:21kms) The Bay


Thursday

AM
7km-36:31 (5:13kms) Hen and Chicken Bay

PM
4x200m Starts (4) King George's Oval

26.9, 26.9, 26.2, 24.9



Tuesday 19 February 2013

3x600m, 1x400m

Monday

AM
9km-39:54 (4:26kms) The Bay

PM
6km-29:00 (4:50kms) Goddard Pk

+ Plyos and 2x60m


Tuesday

AM
7km-34:39 (4:57kms) Hen and Chicken Bay

PM
3x600m (5), 15min rest, 1x400m SOPAC

97, 96, 95, 54.50


Sunday 17 February 2013

Hard 3km + 4x100m Hills

Sunday

Strength
+
6km-23:57 (4:00kms), last 3km 9:27 (3:09kms) The Bay
+
4x100m Hill Sprints fastest 15.00

Too wired after the race so didn't sleep, working full days on Sundays for a while, bit tired and sore but happy to get through a good 3km.

Speaking of 3km, here is the 2009 NSW 3,000m E Grade Race The young kid with the mop of blonde hair in maroon representing Macquarie Hunter was 10th-14:55.80 last night in the NSW 5,000m Champs and the UTS Norths runner with me at the bell is a much touted dark horse for the upcoming 6ft track marathon.

50km Week

Saturday 16 February 2013

800m-1:59.25 2nd

Friday

PM
Strength


Saturday

AM
6km tempo - 21:48 (3:38kms) The Bay


Sunday

AM
6x100m Hills Centennial Park

62km week


Monday

PM
Rothwell Park

4x200m Starts (4) 29.48, 28.65, 28.90, 28.08 (10)
3x600m (3) 1:45, 1:43, 1:36


Tuesday

AM
7km-36:17 (5:11kms) Hen and Chicken Bay


Wednesday

PM
4x200m Starts (5) SOPAC

27.41, 27.21, 27.12, 27.14


Thursday

Rest


Friday

AM
7km-35:35 (5:07kms) Hen and Chicken Bay


Saturday

800m-1:59.25 2nd at SOPAC 68.1kg

Ran ok, slow 1st lap 59.39 (3rd), felt great and hit the lead at 600m but was passed with 70m to go and paddled badly to the finish. A touch over aggressive from 250m out, but will be able to handle it next time. Plan was like every other race, go for the win and make every decision aggressive but David was too good. You can't win if you never hit the lead. Definitely should've trained harder Mon and Wed, was great to be fresh but i'm sure I could've finished stronger if i'd done at least one hard long rep during the week.

Megsy ran a blinder in her debut 800m-2:12.95 7th after going through the bell in 62 behind a crack field, hung on until 600m before entering lactic hell. Great start!

Thursday 7 February 2013

4x200m, 1400m, 600m, 300m, 4x200m

Wednesday

Rest


Thursday

AM
7km-36:10 (5:07kms) With Milly Hen and Chicken Bay

PM
With Megsy, Tom and Barts at SOPAC

4x200m (4) 32.3, 32.1, 31.7, 30.4
1400m-4:08 (6)
600m-1:42 (6)
300m-44.7 (3)
4x200m (3) 26.95, 25.95, 25.60, 25.33

The boys nailed their 2km in tough conditions and Megsy ran a solid 800m. I tried to blast the last 200m but had nothing except a few litres of vomit. Good to have some company.



Friday

Strength

Tuesday 5 February 2013

3x 300m, 200m, 100m Hills

AM
7km-35:20 (5:03kms) With Milly Hen and Chicken Bay

PM
3x300m (1) 200m (30) 100m (8) Hills. Solo Callan Park

54, 37, 17
54, 36, 16
53, 36, 15

Monday 4 February 2013

4x100m, 4x200m, 4x150m

AM
Strength - Deadlifts, deadlifts, deadlifts and for a bit of a change some more deadlifts.

PM
Solo at SOPAC

4x Broken 100m bends - 40ish hard, 30ish float, 30ish hard (walk back)

4x 1st 200m from 800m starts (8) Practising running 28.0 as relaxed as possible, not bad judgement.
Lane 6 - 28.76
Lane 7 - 28.00
Lane 2 - 28.05
Lane 3 - 28.12

4x Flying 150s (4)
18.47
18.12
17.55
16.93 (fastest in 4 years)

NZ Field Hockey Player takes on and beats the best Kiwi's in 100m and 300m. The 100m is not surprising given the amount of short sprinting in hockey but to beat them over 300m without specific training is incredible. Hockey seems to keep churning them out, Nova Peris and Aussie record holders Benita Willis and Ryan Gregson all grew up playing hockey. Hopefully this bodes well for Megsy another Hockeyroo rep' turned track athlete after her impressive debut on the weekend.


Sunday 3 February 2013

22min Fartlek

AM
4x100m Hills + 20km-91:51 (4:36kms) + 4x100m Hills With Megsy, Meegs and Milly Centennial Park

PM
22min Fartlek 5.96km (3:41kms) Solo The Bay

1,2,3,4,3,2,1min efforts/1min floats

100km

Yuki Kawauchi wins Beppu in 2:08.15, already his 2nd Marathon this year after 12 last year. The lazy would call him crazy.

Collis 1st 60:55 Marugame 1/2, number 3 all time Aussie.

1km-2:41.70

Friday

AM
8km-38:00 (4:45kms) With Milly Hen and Chicken Bay

PM
Strength


Saturday

1km-2:41.70 3rd Hunter Track Classic

Ran shit, less said the better.

Good night for everyone else though, Megsy 3:00.67 blowing a gale, super debut on the track! Milly ran an awesome time 10:09 in the steeple running solo in terrible conditions. Jared put himself in a great position at the top of the straight but tied up dropping 5 spots in the last 10m.

Thursday 31 January 2013

800m-1:59.02 Groundhog Day

Wednesday

AM
Rest

PM
6km-28:30 (4:45kms) Solo Timbrell

+ drills and 3x100m hill strides


Thursday

AM
5km including 6x100m Dalgety Rd hill strides

PM
800m-1:59.02 7th SOPAC

Identical time as the last race except upside down, this time 58mid/60mid. Better run than the last one, 6hrs massage today and a quicker first lap. Badly need the 400m race in 2 weeks, still need more speed and aggression to be in a better position at the cross over, dead last at 200m-28.

On the positives, that's a sub 2min at 39yrs ticked off. Not working on the last 2x800m race days, still plenty of room for improvement. Get another chance on Saturday night, racing a 1km in Newcastle, was only going for an adventure to cheer on Megsy in her track debut but now i'm fired up for a big one. Only 4hrs work and sponging a lift so will be good to go.

Tuesday 29 January 2013

500m + 4x200m

Monday

AM

Drills/Strides +

8km-39:35 (4:57kms) With Milly Abbotsford

PM

Strength - Final strength phase of season focus on posterior chain, hip dominant exercises performed dynamically.

Tuesday

AM
6km-29:35 (4:56kms) With Milly Abbotsford

+ Strength

PM
500m (10) 4x200m (3) Solo SOPAC

69.19, 30.18, 28.55, 28.68, 28.18

Had planned 70, 29, 28, 27, 26 but didn't recover from the 500m, session was a bit ambitious on tired legs.

Masters 4x800m WR 7:58.12, 2x1:58 point including a World Open Indoor 1500m finalist and 2x2:00 point, impressive team.

Sunday 27 January 2013

8x300m

Saturday

AM
6x100m Strides

6km-24:06 (4:01kms) With Meegs The Bay

+ Plyos and strength

PM
Rest


Sunday

AM
4x (2x300m) (2/8) avg 43.60 With Jared at Narrabeen

Tough session, 1st set was comfy, 2nd set great, 3rd and 4th sets horrible.

PM
Rest

90km for the week

Friday 25 January 2013

2km Hard

AM
6.5km-30:52 (4:45kms) With Milly Hen and Chicken Bay

PM
2km-5:38 (2:49kms) Solo The Bay

Check out the red hot London Marathon Field Kipsang, Makau, Mutai x2, Kiprotich, Abshero, Kebede, Lilesa and Dibaba to make her debut. I'll go early and tip Kipsang/Dibaba.

Thursday 24 January 2013

600m Effort

Wednesday

AM
6km-29:00 (4:50kms) Solo Timbrell Park

PM
SOPAC

Warm Up, drills, drills, drills,
1x200m Stride 27.5


Thursday

AM
Rest

PM
600m-86.80 Solo SOPAC

Serena Williams played with this banged up ankle for 2 weeks. 15 Grand Slam Titles and an Olympic Gold Medal, champion!

Tuesday 22 January 2013

4x Broken 100m, 4x60m, 2x150m

AM
6.5km-32:15 (4:58kms) With Milly Abbotsford

PM
Solo at Joeys

4x Broken 100m, crouch start, 40m sprint, 30m float, 30m sprint
4x Flying 60m, fastest 5.89
2x150m fastest 17.87

+ 7km-36:10 (5:10kms)

Monday 21 January 2013

600m, 400m, 200m

AM
6km-28:28 (4:45kms) Solo Timbrell Park

PM
600m (12) 400m (8) 200m Solo SOPAC

89.54, 57.64, 26.27

Sunday 20 January 2013

Long Tempo

20km-78:38 (3:56kms) Solo The Bay

+ 6x100m strides and Strength

Big contrast to yesterday's session @110% 1/2 Marathon Pace, solid but comfy. Bumped into Action for the first 3km, not exactly the pace he wanted 28km into his long run but he rolled with it, just as you'd expect from a tough guy.

Tasmin who? The winner of the open women's race at the World XC trials today and now guaranteed selection to race in Poland. Prior to today's race she had the modest pbs of 1500m-4:50 and 10km-36:26, one of the least credentialled in a crack field which included several Aussie reps and multiple national champions. That's the beauty of this sport, you don't need to follow a particular path to success, just get the job done when it matters.

118km, intense week.

Saturday 19 January 2013

4x200m

Thursday

AM
7km-32:17 (4:37kms) Solo The Bay

PM
9km-42:09 (4:42kms) With James and Copey Timbrell Park


Friday

6km-26:42 (4:27kms) Solo Timbrell Park


Saturday

AM
4x200m (8) Solo at Sopac

26.62, 26.42, 26.01, 25.62

PM
8km-31:50 (3:59kms) With Crokes The Bay

Suddenly the easy runs have become much quicker, makes it easier to focus on specific and overspeed sessions for the final 6 weeks of the season with the aerobic element sorted.

Wednesday 16 January 2013

400m, 300m, 200m, 100m

AM
6km-28:10 (4:42kms) Solo Timbrell Park

PM
400m (10) 300m (5)  200m (2:30) 100m. Solo at SOPAC

56.48, 40.11, 27.00, 13.13.

Tuesday 15 January 2013

3km + 8x500m

AM
6km-29:12 (4:52kms) Solo Timbrell Park

PM
16km including 3km effort, 5min jog, 8x500m efforts (2:30min cycle) Solo The Bay

3km-9:57 (3:19kms) and 8x500m-95avg

Monday 14 January 2013

6x150m

AM
7km-31:14 (4:28kms) Solo The Bay

PM
6x150m (4) Solo SOPAC

19.64, 19.37, 18.43, 18.25, 17.94, 17.43

Sunday 13 January 2013

23km

Sunday

23km-1:49.50 (4:46kms) With JB, Megsy, Andy and Milly at Centennial Park

Longest run since August, felt good. I took a rare gel at 16km and did 3x100m hill strides before and after the run. I want the training effects without feeling like i've done a long run, I'll find out tomorrow if it worked.

134km for the week, foot completely healed now. Apart from putting a time on the board nothing was lost, back into the hard work next week.

Saturday 12 January 2013

4x500, 3x2km

Friday

PM
8km-34:55 (4:22kms) Solo The Bay


Saturday

AM
4x500m (3min cycle), 5min, 3x2km (9min cycle) With Megsy, Billy and Fats at Lachlan Reserve

88, 79, 87, 79, 7:08, 7:05, 7:12

PM
10km-44:20 (4:26kms) Solo The Bay

Thursday 10 January 2013

4x800m Broken Hills

AM
7km-34:46 (4:58kms) Solo Timbrell Park

Saw Guzz, DB and Fats cruising The Bay. Just like old times, was great to see.

PM
4x800m Broken Hills, Solo Callan Park

(200m hard, 100m jog, 200m hard, 100m jog, 200m hard with jog back recovery)

2:50, 2:46, 2:39, 2:32 avg 2:42

+ Strength

Happy with that, 13sec per rep faster than 22/11 and fastest rep by 7sec. Resisted the temptation to walk back and try for a sub 2:24 without the pace changes, maybe after track season.

Woops she cut off her finger Annika Sorenstam, top chick!

Wednesday 9 January 2013

6km Tempo

AM
8km-36:00 (4:30kms) Solo Botanical Gardens

+ Strength

PM
6km-20:40 (3:27kms) Solo The Bay

+ Strength

Good enough, 42sec slower than my best but 14sec quicker than I did for a time trial 7 days out from Gold Coast last year.

Tuesday 8 January 2013

10x600m

AM
9km-37:30 (4:10kms) Solo Timbrell Park

PM
15km-59:28 (3:58kms) including 10x600m (300m jog) avg 1:48 Solo Barnwell Park Golf Course

Had the golf course to myself, 41 degrees might explain why. Didn't feel as bad as expected, although I'm super fresh after easing up for the Clayton's race and I'd already braced myself for the worst with all the weather hysteria.

I knew it wasn't that bad, even Wonder Boy got out for his easy 8km this arvo although I bet the precious big fella skips training tomorrow to recover.

Monday 7 January 2013

800m-2:11/6km, 2.5km efforts

Sunday

800m-2:11ish Campbelltown

Had the perfect 2 weeks of training since the last race with one minor/ish exception. I had 6 stitches put in my right foot on Wednesday from a shard of glass during my session. Predictably the stitches came apart on the 1st bend today so it turned into a clayton's race, I could run the straights but the bends were impossible. Anyway it was worth a gamble, shit happens.

Will lay off any fast work until it heals properly, had an aerobic top up planned for next week anyway.

103km for the week.


Monday

15km including 6km-22:42 (3:47kms), 500m jog, 2.5km-8:14 (3:18kms) Solo The Bay

Hot and windy.

Friday 4 January 2013

3x300m

3x300m (3) Solo Sanctuary Point

42.4, 41.3, 38.9

Short track for sure, but felt good.

Thursday 3 January 2013

3x1km

Wednesday

AM
3x1km (5) 2:58, 2:54, 2:43 Solo Sanctuary Point

10am start to set the body clock for Sunday's race. Felt garbage in the first rep, 2nd was easy, 3rd felt good.

PM
7km-34:25 (4:55kms) Solo Boodaree Botanical Gardens


Thursday

AM
7km-39:52 (5:42kms) Solo Telegraph Trail

+ 6x100m Hill Sprints

PM
14km-69:30 (4:58kms) Solo Basin Trail

+ Strength

Wednesday 2 January 2013

4x400m

Monday

AM
5km-25:30 (5:06kms) Solo Murray's Trail

PM
4x400m (4min jog) 65.4, 62.4, 60.7, 61.5 Solo Steamers Beach Trail

6633km / 126km weekly average for the year, low volume as I didn't target any distance races during winter. Considering targeting a half next winter, but really enjoying having some speed back in the legs.

Tuesday
AM
12km-70:22 (5:52kms) Solo Steamers Circuit

PM
Strength +
7km-33:36 (4:48kms) Solo Huskisson

36x200m/8x100m

Friday

Rest


Saturday

AM
36x200m Solo Huskisson

1st 30 reps on trails avg 39, very comfy. 1st 10 off 45sec recovery, 2nd 10 off 30sec recovery, 3rd 10 off 15sec recovery.

2km jog back to the road, last 6 reps on road uphill.
36, 34, 33, 32, 31, 30

PM
10km-48:20 (4:50kms) Solo Murray's Trail


Sunday

8x100m (walk back)

5 building to 13.2
2 broken (40 hard, 30 float, 30 hard) 12.9
1 hard - 11.90

139km for the week