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!