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