Lady Carrington

AM
20km-95:35 (4:47kms) With Tom, Hambo and LJ at Lady Carrington

Beautiful run!

PM
10km-46:04 (4:37kms) Solo The Bay

4x200m

AM
4x200m (4) 28.02, 27.38, 26.35, 24.28 Solo at Joeys

Standing start, suddenly remembered how to run midway through the final rep, great feeling. I should be nice and sore tomorrow.

PM
9km-42:00 (4:40kms) With James The Bay

+ Strength

"Of course I'll be running (on Christmas Day)! I'm going to run twice, because my rivals will probably only run once, so I'll have done more than anyone else."

Mo Farah

7x800m Hilly Loop

AM
7x800m (4:30 cycle) With Sean's Squad Centennial

2:41, 2:37, 2:37, 2:37, 2:37, 2:33, 2:30

Tiger squad is spread all over the world at the moment, Iceland, Italy, France, Argentina and ummm Canberra so our usual Bronte Xmas session didn't eventuate sadly. A big thanks to Sean letting me join 50ish dedicated runners out bright and early on a wet morning. I was impressed with the turnout in the rain and asked Sean if he was proud, he said 'I'm pissed off, don't know where the rest of them are'. That's why he is having great success as a coach, hard man to please.

Quite a contrast to have so many fit and healthy runners next to a homeless man huddled under a tree trying to keep dry at the start/finish line.

I was just behind Morgan Mc 17 year old with a recent 3km-8:17 and the improving Nathan D for the first 6 reps, they blew me away on the last rep. I felt comfortable but a little heavy in the legs.

Also saw Bleasel and a few other large groups Woodstock/Bay Runners bouncing/shuffling around The Bay. The real highlight was James getting through his Xmas Day run bright and early, I see a glimmer of hope for Wonder Boy. Awesome way to start a hectic day.

PM
13km-64:45 (4:59kms) With Ben St and Hambo at Faulconbridge Point

Raining and cold, we were all in tracksuits, quite a contrast to the 34 degrees yesterday. Loved it, my favourite run every year, can't believe it's come around so quickly.

30x200m

AM
30x200m (30) Solo McKay Oval

All between 37.8 and 38.2 very easy.

+ 9km-40:57 (4:33kms) With Hambo, JJ and Ben St

PM
7km-32:26 (4:38kms) Solo The Bay

+ 6x100m Strides

James pussied out when the temperature hit 34 degrees

Phew

20km-1:38.20 (4:55kms) With Milly and Ben St in Centennial

Lasted about 1min with Kanser and 2 of his mates, there was no chance we could keep up and watched them disappear into the distance.

97km and dozens of Xmas catch ups, only just survived.

800m-1:59.02

Friday

Rest, Massage, Ice Bath


Saturday

AM
3km-15:28 (5:10kms) Solo Abbotsford

PM
800m-1st 1:59.02 Heat 3 SOPAC

+ 10km-44:40 (4:28kms) Solo Barnwell Park

The 800m is a revolving door with a whole new batch of fresh faces to race each season. Of the 11 in my heat I only recognised Drew from Syd Uni, smooth mover Robbie Neill and Earl O'Brien.

Tucked in behind Robbie in mid pack until the 400m-60.5ish then ran around the pack hitting the lead at 550m going through 600m bang on 90.0. The World's loudest fan club were roaring for Robbie as I entered the home straight which was a little disconcerting. I couldn't feel anyone with me and thanks to all the 200m repeats finished 2.3sec clear of another 35+ Stephen Archer from Hills.

Nice to win, my fastest opener and faster than my 2011/12 season best in less than ideal conditions, 28 degrees and windy.

68.0kg, couldn't keep the weight off this week and didn't really bother trying. I just ate and ran whatever and whenever I wanted. Even had a pasta bolognese and a large beetroot juice for lunch today, would never normally eat something heavy on race day but I was starving.

Looking forward to a really hard block of training for the next few weeks, lots of improvement to come. Stoked for Jared snaring a win and new PB 1:49.39, will try and do more sessions with him in early January.

3x300m

AM
5km-23:05 (4:37kms) Solo Timbrell Park

PM
3x300m (7) 42.9, 41.2, 39.3 Solo SOPAC

Started the session at the scheduled race time for Saturday - 3:30pm, 29 degrees and very windy. Tough conditions but at least I'll be ready.

8x150m

AM
8x150m Solo at Nield Park Goat Track

5x150m
2x Broken 150m (50 sprint, 50m float, 50m sprint)
1x150m - 18.70

+ Strength

PM
9km-41:36 (4:37kms) With Lucy at Shore

3x1km

Monday

AM
7km-33:20 (4:46kms) Solo Timbrell Park

PM
Strength/Drills/Strides Henry Lawson Park


Tuesday

AM
5km-24:30 (4:55kms) Solo Timbrell Park

PM
3x1km (5) 2:55, 2:56, 2:52 Solo McKay Oval

Was meant to be 2:45s off 10min recovery at SOPAC but didn't have time to drive to the track, didn't have time to warm up nor cool down and definitely didn't have time for 10min recovery. Felt effective, solid but comfortable.

1070m by the garmin, I do an extra 15m per bend, 4 and a 1/2ish bends on McKay (410ish metre laps) if anyone cares.

1xPaddington Hill / 20min Fartlek

AM
Paddington Hill 84.05, Solo Centennial

A bit flat from yesterday but felt strong.

PM
20min Fartlek (2min30sec solid/1min floats) 5.46kms (3:40kms) Solo The Bay

31 degrees, loved it!

122km, good week.

26x200m

SOPAC

20x200m (200m jog) avg 31.5

+ 6x200m (walk across) 29.8, 29.8, 30.0, 29.8, 29.8, 27.3

First 20 reps solo and kept them aerobic, then jumped in with Crem's group for an extra 6 reps. Coincidentally and reassuringly they were doing 20x200m also working aerobically, albeit much quicker than me 30.0s, I did alternate reps with 2min walk recovery.

31.2 seemed to be my aerobic line, each rep quicker was followed with a 31 high. Hope that line moves as I progress through the season.

Feeling great, I'll attempt something fast tomorrow.

6x150m

6x150m (walk back) Fastest 19.5, Solo at Nield Goat Track

20x200m / 3km + 4x500m

AM
20x200m (30) Solo Timbrell Park

Very easy, 37-39sec

PM
3km effort - 10:18 (3:26kms), 10min rest, 4x500m (1) easy 1:45, solid 82.1, easy 1:45, solid 77.0

Feeling good.

Hippopotamus for Christmas

Wednesday

AM
5km-20:20 (4:04kms) Solo Timbrell Park

Felt great, self needled and massaged last night, good as new.

PM
16km-76:50 (4:47kms) With James The Bay

Trotted around while James did a fartlek session attacking every hill he could find, great to see him finding form again, born to run. Beautiful afternoon on The Bay!

Akira asked for a hippopotamus for Xmas but promised to say 'thank you very much' if he got something else. This is the first Xmas he has expectations of gifts and I'm a bit nervous about how he will respond to the ridiculous multitude of gifts coming his way. I told him that Obachan and Poppy gave me orange juice for Xmas because that's all they could afford, he said he 'loves orange juice' :-)

It will break my fragile little heart if he turns into an ungrateful ravenous pig. Does anyone have any tips on how we can prepare him?

300m, 500m, 300m

Monday

AM
7km-33:40 (4:49kms) Solo Nield Park

So sore from the 200s yesterday, good pain I hope.

PM
14km-66:30 (4:45kms) With James Nield/Timbrell/The Bay

Every muscle in my legs is screaming at me.


Tuesday

AM
5km-25:57 (5:12kms) Solo Nield Park

+ Strength

PM
300m (7) 500m (7) 300m Solo SOPAC

43.13, 74.28, 41.65

Very windy!

No clue how I got through this session let alone made it effective, just shut my eyes and grit my teeth. Can't believe I've done a 64.7 500m off the gun before, seems a lifetime ago now. Hit race weight 66.4kg with 11 days to spare, interesting to see if I can hold it as the volume drops. Bloody sore, need a massage!!!

2x200m Hills + 20km

2x200m Paddington Hills 30.0, 31.1 + 20km-1:36.11 (4:49kms) Solo Centennial

Was meant to be 1x200m but I took off too fast and split 12.0/18.0. Thought I could improve on that so tried to run more evenly on a 2nd rep but the tank was empty. The 20km was a battle, I spent most of the run measuring training venues for the squad which killed alot of time but kept the pace over 5mins until 12km, after that I locked into a better rhythm.

Caught up with 30:20 man Knoxy with the Copes, RogeDodge, Rob and families. Amazing how quick everything has changed, it felt like yesterday we were all footloose and fancy free in Adelaide for the Knoxy wedding, today there were 5 kids running amok in the backyard. I sniff a comeback, somebody has been paying way too much attention to minor fun run results, stay tuned.

83km, good week

6x300m

AM
6x300m (3) avg 44.75 Solo SOPAC

45.5, 44.3, 44.2, 45.2, 45.4, 43.9

Never really recovered after the 2nd rep, satisfying and much needed session. I hope that's an indication of my current 800m form 1:59.5ish, if I open with a sub 2min I'll be a happy vegemite.

PM
Strength
+
9km-44:15 (4:55kms) With James Timbrell Park

31 degrees but in comparison to last Saturday it felt like sitting next to a pool sipping cocktails, 11km less and 2 degrees cooler.

6x100m Dalgety Hills

AM

7km-32:39 (4:40kms) Solo Timbrell Park

+ Strength

6x100m Hills Solo Dalgety Rd

20, 17, 16, 16, 12.6, 14.5

The plan was to build towards race target pace - 14.5, but I was lucky enough to have a pack of cyclists come past just as I was about to start the 5th rep. The 12.6 was fun, for mine, nothing can compete with the sheer thrill of sprinting. Previous fastest was 14.9 Feb 7th, so way quicker and 2 months ahead of last season :-)

Pretty crazy start to the day, up at 4:15am to squeeze in the 7km, quick dash home to feed Akira brekky, in to the city to join a client for a strength session at 6am, massage the mighty Fats just back from 2nd at Kepler, 2nd client cancelled so took the chance to get my sprints finished to give me extra recovery time for tomorrow's brutal session. 3 sessions done by 8:50am, happy days.

2x800m Broken Hills

Wednesday

AM
Strength

PM
7km-33:51 (4:50kms) Solo Timbrell Park

Needled the bejeezus out of my left trap and got the rib back in place, woohoo! Was freaking killing and made it hard to breathe, looking forward to some sleep tonight.


Thursday

2x800m Broken Hills, SOLO Callan Park

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

2:45, 2:39

Equalled my fastest ever time on the 1st rep then smashed it on the 2nd, happy! Great to be able to breathe again, some short sprints tomorrow then hit the track again Saturday.

3x (300m,200m,100m)

Monday

Strength.

Felt good but had today planned as a rest day for the last few months, tried to enjoy it but felt like a lazy bastard.


Tuesday

3x 300m (1) 200m (30) 100m (3) Solo at SOPAC

46.1, 29.9, 14.2
45.6, 30.0, 15.3
46.7, 30.6, 16.3

Bloody windy and 33 degrees, I was expecting 43.5, 28.0 and 13.5. Flat and very slow today, but effective nonetheless. Very pleased to get the job done, another session in the bank.

Balmain Fun Run

5km-18:40ish (3:44kms)

Way back in the field, too many in front to count. Realistically I think it would've been 18ish but I spent the last 100m racing Akira who wasn't as enthusiastic about our 'bonding' moment as his dad. Rib still out, didn't sleep a wink, might have to see a chiro tomorrow to get it sorted. Apart from the pain it caused a little trouble breathing but the legs were the problem, very heavy.

Well done to Megsy who ran like a champ to take her first race victory 18:45ish on a tough course.

That'll do for the week, I'll take the arvo off and get myself fresh and ready for a feast of 200-400m reps for the next few weeks.

129km and some decent quality for the week

600m TT

AM
600m-87.2 + 600m-1:45 With Megsy at SOPAC

Felt good apart from the 1st rib on the left hand side I popped out during the warm up and couldn't get back in place. Was and still is agony but didn't slow me down. I kept the splits dead even, had Megsy take me through the middle 200m which was ummm 'helpful' but couldn't keep form in the last 50m. Speed ok, but still heaps of room for improvement. Endurance is fine. Speed endurance is lacking as expected, adding depth to the sessions for the next 3 weeks as planned will sort that out. 69.0kgs, still 2.5kg too heavy but much better than 72.5kg 2 weeks ago.

Made a feeble attempt to pace Megsy in her hard 1km, I was paddling the whole way and pulled the pin at 600m. She fell asleep Zzz Zzz for the next 300m then finished hard for an impressive 3:05 track debut. She's starting to find form again and most impressively managed a few 13.0 100m strides in the warm up which had heads turning at the track, not an easy feat. Somebody slap my forehead, why am I wasting this thoroughbred's talent in fun runs???


PM
20km-1:34.52 (4:45kms) Solo The Bay

Had 2 late cancellations so took the chance to get my long run over and done with so I could enjoy the afternoon with the boys and watch the mighty Punter bat. Not ideal at 32 degrees, but big whoop I'm solar powered.

Well done to Fats who managed 2nd place, 4min behind the winner and about 6min faster than his previous best at Kepler. He is flying, the hills within his long run 2 weeks ago were brilliant, I suspect he has plenty of room for improvement too.

6x150m

6x150m (walk back) Fastest 19.3 Solo Nield Park

Bit reluctant to sprint straight out of bed despite the warm weather this morning so kept them comfy.

4x300m Hills

AM
7km-33:44 (4:49kms) Solo Timbrell Park

PM
4x300m Hills (Walk Back) Solo Iron Cove

58.6, 54.8, 51.5, 45.8

Perfect temperature for running fast, 32 degrees, but negated by a nasty head wind. I suppose the 45.8 was the quickest rep I've done on this hill, can go much quicker, the wind was blowing me backwards in the last 150m.

Looking good for Saturday's 600m TT, just a little sharpener tomorrow morning then a relaxing arvo of watching Australia's legendary number 3 batsman, greatest ever fielder and one of our fiercest competitors play in his final test match. Bloody Legend!

Anyone that's been bitching about him might want to explain to me how we replace a man who scored most of his 13,000+ runs in the hot spot number 3 at a strike rate of 58 and average of 52. For those playing at home that's 2,500ish more runs at 10% quicker strike rate in the same number of tests as Steve Waugh who scored most of his runs batting down the order at 5.

Here Puss Puss

Wednesday

AM
7km-31:19 (4:28kms) Solo Timbrell Park

PM
16km-66:37 (4:10kms) Solo The Bay

Briefly contemplated canning the arvo run after my 2 training partners bailed on me and a 600mTT planned for Saturday to be considered. Of course for my brief moment of indecision I punished myself by running at a solid pace, the fastest Wednesday run for a very long time. If in doubt, run and run harder than you planned or risk a severe case of pussyitis.

5x(300m,100m) + 10min Fartlek

Monday

AM
7km-33:40 (4:49kms) Solo Timbrell Park

PM
16km-71:37 (4:29kms) Solo The Bay


Tuesday

AM
7km-32:16 (4:36kms) Solo Timbrell Park

PM
5x(300m, 100m) (1/3) + 10min fartlek (1min hard/1min float) Solo SOPAC

47.8/15.00, 46.0/14.5, 45.3/13.9, 44.7/13.4, 42.7/13.7

Quick change of shoes then fartlek 2.55km (3:55kms)

8x200m Hills + 20km

8x200m Paddington Hills (jog back) + 20km-1:39.12 (4:58kms) Centennial Park with Megsy and Kate

42, 41, 40, 39, 37.0, 36.3, 36.2, 35.6

138km, better quality this week.

6km Tempo

Friday

AM
6km-30:00 (5:00kms) Solo Timbrell Park


Saturday

AM
6km-20:55 (3:29kms) With Megsy, Steve and Billy The Bay

Handicapped with the loser shouting brekky, Billy's shout woohoo!

Great hit out for Steve before heading off to Singapore for the marathon next week. Happy with my run, 7sec per km quicker than last week but dropped a few kgs so it was expected.

PM
9km-40:33 (4:31kms) Solo Abbotsford

4x800m Broken Hills

Wednesday

AM
7km-30:02 (4:18kms) Solo Timbrell Park

PM
16km-70:38 (4:24kms) With Fats The Bay


Thursday

AM
7km-32:03 (4:34kms) Solo Timbrell Park

PM
4x800m Broken Hills, Solo Callan Park

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

3:06, 2:56, 2:53, 2:45

4x200, 1x600m

Monday

AM
7km-33:15 (4:45kms) Solo Timbrell Park

PM
16km-78:00 (4:53kms) Solo The Bay

Bitten on the arse by a spider today, what next?


Tuesday

AM
7km-34:01 (4:52kms) Solo Timbrell Park

PM
4x200m (walk back), 5min rest, 600m. Solo at SOPAC

28.9, 28.8, 28.9, 28.9, 600m-90.50

Big Sunday

AM
20km-1:33.20 (4:40kms) With Fats The Bay

Including 6x1km Callan Park Hills 4:08, 4:07, 4:13, 4:23, 4:22, 4:34, suffered, must've been pumping 220+ BPM at the top of the hill much to Fats amusement. I love fighting through these shit blocks of training.

Fats is flying, must've averaged 3:45ish which is faster than James and Shannon did as a session let alone part of a long run. At the time they were in 3:49 and 3:47 1500m form respectively and we got driven back down the hill Seb Coe style.

PM
8x200m (walk back) With James at Joeys

31, 32, 29, 29, 28.7, 28.4, 28.2, 27.9

Felt good!

Solid finish to the week, really needed to get some hard work done, a stroke of luck that I couldn't make my 4x800m relay assignment on Saturday. of course I would've loved to line up for RBH but my Saturday's are booked solid with clients pretty much for the rest of my life. I don't think an 800m would've achieved much after the last 4 weeks of rubbish.

Just in case my body wasn't sore enough I got stung by a bee on the arse after the session and the local crazy pink haired woman kicked me in the shins while I was queueing in the supermarket. I was queueing, she was pushing in, think I'll just let her push in next time.

137km for the week

2x5km Park Run

Thursday

AM
7km-32:40 (4:40kms) Solo The Bay

PM
10x500m (3min cycle) Solo Timbrell Park

99avg, very easy, almost ready to start again.


Friday

Rest again, F#*k, sh!t, F#*k, F#*k!!!!!!


Big Saturday

AM
2x5km at Park Run 19:54/18:01 With Fats, Steve, Belinda and Meegs

+ Strength

Some strong running, Meegs smashing her pb again to take the win 19:42, Steve knocking out 2x5km at 1/2 marathon pace, Belinda finding form 21:51, Fats 16:38 winning by a loooooong way.

I struggled but it was much needed. I'm putting a line through the last 4 weeks, I'm starting again as fresh as a daisy.

PM
10km-42:44 (4:17kms) Solo The Bay

JP Megsy

AM
7km-32:20 (4:37kms) Solo The Bay

PM
16km-???? With Copey The Bay

Crook in the guts, lots of pauses but forced myself to get it done, probably dropped a few kgs at each dunny around the bay. Worth reading the notes on the back of all the doors, some pretty compelling sales people out and about very proud of their oral skills.

Then after stitching my bum back together it was out to Centennial to watch JP Morgan Corporate Challenge. A very different feel to any other fun run, lots more fit people and more runners laying it on the line than normal, like a school sports carnival for grown ups.

Megsy ran well for 3rd 5.6km-20:22 (3:38kms), the two girls in front are too strong at the moment. The winner ran a super aggressive race and timed her effort to perfection.

Mixed 7km

Monday

AM
7km-32:45 (4:41kms) Solo The Bay

PM
16km- no watch between us. With James The Bay


Tuesday

AM
7km-32:41 (4:40kms) Solo The Bay

PM
Mixed 7km (3km hard, 4x500m hard/float)-25:54 (3:42kms) With Copey The Bay

Steep Plateau

22km @4:13kms including 10km-39:59 With Meegs, Steve and Billy, The Bay

After listening to Meegs moaning about some average sessions during the week and claiming to have plateaued she came out and did 10km-39:59 (56sec faster than she raced last week) within her longest ever run.

Slight strain to the left medial hammy and left soleus. Never ever take prolonged breaks, I should've at least taken myself for a walk instead of 4 complete days of nothing. Drugs kicking in, expect to be 100% healthy, muscles permitting tomorrow.

30km, shit week.

Boo Hoo

No running since Tuesday, been fighting to stay healthy for 3 weeks now and the failed 400s was a pretty clear signal to rest up. It never took hold but training through has proved futile so I'm on antibiotics now expecting to feel like the world's freshest man next week. Can't wait until the boys are done with day care, I never get sick but that's 3x this year.

Bummed about not racing today, wanted to get out a 200m and 800m as I'm a chance of selection in the 4x400m and 4x800m for RBH next week at relays. Not to worry, plenty of time left in the season.

I'll tip RBH's Jeff Hunt for a win in the NSW 3000m champs, 7:59.

3x400m

3x400 (4) 59.7, 60.0, 61.8 Solo at Rotary

Stuffed the 1st 100m-13.0 of the session and even though I adjusted by jogging the next 300m there was to be no recovery from there. Not strong enough to handle that pace, started the 2nd rep lactic but forced myself through it. 3rd rep was a joke, lesson learnt.

Best grass track in Sydney, normally very busy but Cup Day and 32 degrees kept all but 1:46 man Gurr and myself away today so at least I wasn't the only idiot.

100m World Youth Record

81 sub 10s from runners of African heritage, 1 white guy, 1 Aboriginal and now it's race on between Kiryu 10.19 and Yamagata 10.07 for the title of1st Asian to break 10secs.

Paddington Hills #2

2x Paddington Hills (8min walk back) 87.3, 84.2

7sec better than last week and only 0.4sec shy of my fastest ever up that hill, forced taper paid dividends. Hoping for a strong start to next week, didn't get much work done this week.

63km for the week

Meg2 ---> Meegs

Striders Lane Cove 8th 36:02 (3:36kms)

Felt great, very happy.

Couldn't get Megsy to the race and Steve battled on the hills for 41:09. Meg2 has a new name, it's no longer appropriate to call her Meg2 anymore, officially Meegs now. Run of the day for 2nd place 40:55 and an 8min pb, not kidding!

Meegs had some great stuff from Mizuno in her prize pack a short and long sleeve shirt and a pair of tights. Most race prizes are stuff you throw straight in the bin and wouldn't fit someone in last place at a fun run let alone a place getter but credit to Mizuno they provided extra small sizes and gear that looks good. I've been wearing the Precisions and they are a great lightweight trainer, will look into the Ronins which they had on display, look like a great racing flat.

3km effort

3km-9:32 (3:11kms) With Copey The Bay

Still fighting to stay healthy so another conservative session, will save it all for a big session on Sunday, no hurry. 32 degrees, apart from the heat felt pretty comfy as you'd hope. Copey was well off in the distance of course.

Hard Rest

16km-75:00 (4:41kms) With Copey The Bay

7hrs non stop massaging then straight out for an 'easy' run, 34 degrees, not so easy.

1400m, 3x150m

Monday

7km-33:20 (4:46kms) With Action and Cam The Bay

Not feeling the best, both boys sick. Perched on the edge, took a rest day, no risks now.


Tuesday

1400m-4:04.0, 3x150m (rolling starts/250m walk) 18.9, 17.7, 17.5

Had planned on doing a 2km TT with Tom but not feeling the best, nothing good was going to happen if I did a max effort today. I didn't want to let Tom down so decided on running with him for 1200m as it was pretty windy as usual. I felt comfortable so carried on an extra 200m into the wind to 1400m. Tom ran well only dropping 1sec in the last 600m for 5:51, a touch quicker than 2 years ago in worse conditions.

Pleased with how it felt, suspect I'm close to 1500m pb shape not that I have any intention of racing one. More surprising were the 150s, felt great, a little unco on the 2nd rep but learnt fast as the 3rd rep was faster with less effort.

Paddington Hills

2x Paddington Hills (8min walk back including a brief chat with Tucks) 91.3, 87.8

2sec faster than February and more relevant a whopping 18sec faster than the 2 hills in December last year, so way ahead of last season. Finally this blog has a purpose, all I had in my head was the 83.8 just before the final race of last season. My initial reaction this morning was a little disappointment but looking back at the sessions in December and February last season I'm stoked.

118 km for the week, much easier than last week out of necessity.

Park Run 5km

3rd-17:42 (3:32kms) With Megsy, Meegs, Steve and a bunch of Halloween Costumed runners

Simple enough format and a great alternative to the flat option on The Bay. Good to have Steve back post Berlin with a solid 19:36, Meegs bouncing back well after Melbourne in 3rd 20:28 but Megsy stole the show kicking home for the win and a 6sec course record 18:47.

Villain of the day was Fats who 'forgot' my brownies thoughtfully baked by my favourite non bumble bee Park Runner, grrrrr! Tough hilly course, think I managed to get out a decent workout without expending too much energy. Feeling great for tomorrow, some long hill sprints and a fartlek. It's been a relatively easy winter, but only 2 weeks to the opener and 8 weeks to the Pre Xmas peak it's time to get cracking.

10x150m, 3x300

AM
Strength

PM
10x150m (walk back) fastest 18.8, 3x300 (10) 41.4, 41.0, 40.6 Solo at Joeys

3x300m is normally the hardest session on the planet but the hammy is still not 100% so I was aiming conservatively for 41.5, 41.0, 40.5. I'd give myself a pat on the back for my pacing except I spent most of my reps staring at my watch.

Doing a 5km tomorrow, same as last week, as hard as I can go without compromising Sunday.

6x1km

AM
7km-32:05 (4:40kms) Almost Solo The Bay

Cameo from Action, I wish he'd run the same direction every morning so it'd be easier to hide. About 1km with him, just long enough to make me tired before he turned and started chasing Bleasel.

PM
6x1km (5min cycle) With Copey The Bay

3:29, 3:22, 3:27, 3:20, 3:24, 3:17 (avg 3:23)

Hot and windy, odd reps were into the wind. Hammy ready to try something fast tomorrow.

Recovery

Tuesday

AM
7.5km-31:15 (4:10kms) With Action The Bay

Too fast for an easy run, need to hide next time I see him coming.

PM
16km-71:28 (4:28kms) Solo The Bay

Left hammy still screaming from Sunday's standing starts, contemplated a fartlek but think it's better to fully recover rather than a half arsed session with only 18 days to the season opener.


Wednesday

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

PM
16km-67:44 (4:14kms) With Copey and Stokesy The Bay

Stokesy's 10km Pram WR 34:19 went down recently to a Kiwi bloke, knew there must've been a reason for him returning to training. As usual, add someone a little fresh and these runs get a bit quick, finished with several sub 4min kms.

Freshened up nicely, hammy a bit tender but heaps better, shoved countless needles into the offending muscle and it worked a treat. Will join Copey for longer intervals tomorrow and save the fast running for Friday and Sunday.

Baby Steps

AM
7km-31:50 (4:33kms) Solo The Bay

PM
18km-83:42 (4:39kms) With Copey and James The Bay

Koji started walking yesterday, in front of a big crowd including 7 cousins and 15 other family members, great debut under immense pressure :-)

2x10x200m

2x10x200m (200m jog/11min) - Avg 28.95 With Jared Narrabeen

Standing Starts

Set 1 (avg 29.2)
29.4, 29.8, 29.3, 28.8, 29.2, 28.7, 29.6, 29.4, 29.0, 28.9

Set 2 (avg 28.7)
28.8, 29.7, 28.7, 28.1, 28.7, 29.0, 29.0, 29.4, 28.1, 27.9

With standing starts I figured 30.0 would be a tough goal, pleasantly surprised to have averaged under 29. Very easy running with Jared, jogging pace for him, blew me away on the last rep.

5.5km at faster than 800m race for the week, I'm chuffed and stuffed.

101km, toughest week I've ever done.

6km Tempo

6km-21:08 (3:31kms) With Megsy, Meegs and Steve The Bay

Beautiful morning, to top it off we all went well.

Longish Run

Friday

21km-87:36 (4:10kms) Solo The Bay

Have been experimenting with 5:30am starts with Akira now sleeping later, much nicer. My first client is at 6:50am so out the door at 4:15am this morning, getting consistently better at the morning runs.

I've sacrificed alot of endurance for speed gains lately, doing a 6km tempo tomorrow, will be interesting. I'll guess 21:30ish. As hard as I can go without compromising Sunday's session, been a very pleasing week so far but it'll count for little if I bomb on Sunday.

4x150m, 300m

Wednesday

7km-34:39 (4:57kms) Solo The Bay


Thursday

4x150m (walk back) comfy - fastest 19.4, 5min rest, 300m-38.8. Solo Campbell Park

Had planned this session for Homebush but the track was in use this afternoon. Had set myself an indicator target of 37.5 for a 300m TT by Xmas, suspect I'm close.

3x4x200m

AM
7km-33:02 (4:47kms) Solo The Bay

PM
3x4x200m (30sec/3min) Solo Mason Park

34.1, 34.1, 33.2, 31.8/ 31.0, 30.2, 30.5, 29.9/ 27.8, 28.1, 28.4, 27.9

Time poor this arvo, fortunately it was 34 degrees when I started and 36 when I finished so didn't need much of a warm up. Went straight into the 1st set off zero jogging, just 3x100m strides. Stoked with that last set, suspect I could've averaged 29 low for the entire session if I had more time to warm up.

The rest day Friday was a big contributor to the strong finish, will add more rest days before key sessions in the future. Big freshen up now, aiming for a fast and hard session on Sunday.

6x1km Hills

AM
7km-31:42 (4:32kms) With Action and Mark Mc The Bay

Slept in and was rewarded with company, what a blessing.

PM
16km including 6x1km Hills (4:00 avg) 69:18 (4:20kms) Solo The Bay/Callan Park

+ Drills

Bay Run Half

84:20-8th The Beautiful Bay

Too good a chance to pass up some company on my beloved Bay Run with a half marathon organised by the Sri Chinmoy people. The plan was to run as fast as I could without compromising my session on Tuesday. I suspected this would be somewhere between 78-80min but I was not even close, I was already struggling to hold 3:50km pace at 5km and just glad I got through to the finish without doing any damage. Nice to see the boys and Millie taking breaks from the playground to give me a cheer each time I completed the 7km lap, getting soft in my old age.

Caught up with Long Arms in Centennial for Craig D's farewell, he told me I looked chunky and asked if i'm still running, ouch! Thankfully he's always been honest with me, admittedly I am a few kgs over, will stay out of the gym for a while.

Heaps of clients racing Melbourne and Hawaii, a bit unfair to single any out as every one of them nailed their respective races. Congrats especially to squadlet Meg2 on a massive PB in the half cracking 90min, Fats 2:33 in the full after bullshitting me about splitting 78min and probably have to mention the mighty Parky getting 4th in her AG at Hawaii after also bullshitting me about a top 20 goal.

Sometimes I take it for granted how impressive the people around me are, it's only when I hear normal people talking I realise how privileged I am to be surrounded by so many driven squadlets, clients and training partners. I really am getting soft, please don't tell anyone.

123km for the week

6x300m Hills, 2km, 6x300m Flat

6x300m Iron Cove Hills (walk back), 2km Hard, 6x300m (3min cycle) Solo The Bay

Went to King George's to do a much needed session but couldn't get on the track due to relay for life. Not enough time before work to change location so modified my session, in hindsight I should've done broken 800m hills but it came to me too late.

Did the hills comfortably, all between 59.7 and 60.1, as hard as I could for the 2km-5:49, then the 300m flats very easy all between 47.9 and 48.5.

That'll do for today, pooped! 

8x200m

Wednesday

AM
7km-33:27 (4:47kms) Solo The Bay

+ Strength

Not sure why I'm suddenly able to run at faster than walking pace first thing in the morning, probably due to the lack of intensity in the sessions. Big one tomorrow arvo, so Friday morning will be interesting.

PM
16km-69:47 (4:22kms) With Copey The Bay


Thursday

AM
33:47 (4:52kms) Solo The Bay

PM
8x200m (2) Solo King George's

36, 34, 32, 31, 30.1, 29.7, 29.0, 28.0

Have a tough time on this track, it's bumpy, kikyuyu and tight bends. Good enough session though and felt like I was moving quite well on the last rep. After the 5th rep I was wishing I was a Garminite, each rep was measuring 217+ metres, it would've been nice to think I was running fast although quite devastating on race day.

12x100m + 2x300, 2x200m Hills + 6km Fartlek

Monday

AM
8km-42:40 (5:20kms) Solo Five Dock Bay

Ouch, big struggle.

PM
16km-79:44 (4:59kms) Solo Centennial

+ Strength


Tuesday

AM
7km-33:20 (4:46kms) Solo The Bay

Dry needling my glutes last night worked a treat, couldn't even stand in the shower last night and woke up feeling great this morning.

PM
12x100m Flat Grass, 2x300m, 2x200m (walk back) Iron Cove Hills (7) 6km Fartlek 22:21 (3:43kms) Solo The Bay

100m's and first 3 hills were comfy 55, 55, 33 and a fastish 200m to finish 31.6. Plan was to stay relaxed and push the last one as quick as possible without touching lactic. 7min break then off for the fartlek - 6km of 2min solid with 45sec floats. It all felt good so I'll aim for a hard session on Thursday, back on track.

10x500m

AM

10x500 (1) avg 91 Solo Nield Park

Comfy 94, 94, 92, 92, 92, 89, 90, 89, 88, 85

PM

10km-46:07 (4:37kms) Solo The Bay

91km, crap week, no more mistakes.

Surthriving

Monday

Strength

Slight strain in left quad during the 300s, will rest until 100%


Tuesday

Strength


Wednesday

AM
Strength

PM
Warm Up at Centennial Park

Had someone take my wallet and phone from my car which I'd left unlocked whilst finishing my warm up. Fortunately I thought he looked a bit suspicious so checked my car and saw him running up Paddington Hill. I took off up the hill and gently managed to coerce him into returning the phone and wallet. He threatened to come back with his mates so thought it best I relocate and ice my hand which was sore from the coercion process. Not to worry, another day to let the quad recover is a bonus.


Thursday

AM
9km-44:42 (4:58kms) Solo The Bay
+ Strength

PM
10km including 7km-26:57 (3:51kms) WIth Copey The Bay

33 degrees and very windy, tough!


Friday

AM
9km-44:40 (4:58kms) Solo The Bay
+ Strength

PM
7km-28:14 (4:02kms) + 6x100m Strides Solo The Bay


Saturday

AM
20km-90:01 (4:30kms) With Meg2 The Bay

Last 7km at 3:47kms

PM
10km-49:20 (4:56kms) With James Barnwell Park

Just in case i'd forgotten how much I suck at running, James weighing in at 95kg and running twice per week did our final 500m in 79sec in heavy trainers on grass. Nice to have talent :-)

Big sporting week, but the highlight for me was Steve K's cracking Berlin Marathon. 2:58.51 for the longest continual surthriving member of Team Tiger. We'd been paddling for the last couple of years and decided to get a bit radical and turned his training upside down. Same energy systems, different stimulus, different periodisation, better result, absolutely stoked for Steve!

Happy Grand Final Day Part 2

16.5km Mt Portal 9th ish? Time?

Up on home turf at Glenbrook for this trail race, great to be back. Too bloody sore to drag my legs around at any great pace so I haplessly watched several runners led by Brendan Davies disappear into the distance.

Great win by the Swans, they just kept finding a way to respond despite their key ruckman Mumford starting with a hammy tear, Jude Bolton 301 game legend carrying a partially torn acl, All Australian defender Richards with a torn ankle ligament and the greatest ever Swan Adam Goodes the best player in the 1st Half tearing his pcl.

This from Mitch Morton sums up the environment at The Swans and exactly why I love team sport:-

Richo: Why did it take so long to get out of the reserves after kicking 80 goals this season?

Morton: I'll be honest, the players didn't trust me to do the things this club demands. From that moment on I pledged to give my heart and soul to this team and they repaid me in spades. They promised I'd get my chance and they were true to their word.

The team told him he needed to be a better man and now he is, that's awesome!

I'm cashed up and I've backed the Dogs in the NRL, bit more nervous about this one. Despite the great structures The Storm have I just can't see a team with so many journey men beating the skilful and super fit Dogs. Cameron Smith is the danger, the best player I've ever seen. Krishnan Inu is another concern, pretty sure he wouldn't get a game for The Swans.

92km for the week and I'm smashed, the Thursday, Friday, Saturday overload has me on the floor.

Happy Grand Final Day

Friday

AM
Strength

PM
20x200 (30) avg 34.0 Solo Nield Park


Saturday

6x300 (walk back) 45.8, 45.8, 44.4, 44.2, 42.8, 42.3. avg-44.2

Was supposed to be 45.0 avg as an active recovery but got carried away. I'm too pumped up for the GF, best day of the year. Got my snacks ready, Akira is running around like a maniac decorating the house, I could burst!

Should be an even contest very similar style of play, hard and fast, the clearances will be crucial with great outside men for both team. Apart from bucket loads of $$$ invested on the Swans I'm neutral and looking forward to enjoying the contest.

Lots of superstars in the game, for The Swans - Goodes and Kennedy with Jetta on the brink but the superstar edge is with The Hawks - Cyril, Buddy, Hodge and Burgoyne.

Bit nervous about The Swans coming out of defence with Richards and Shaw limited to their right boots and Malceski his left. The Pies forward press exposed this badly last week and bombing to a tall outside the 50m won't work as The Hawks will have Hale, Roughead and Buddy drifting to the arc and will apply too much pressure on Mummy, Pyke and Goodes. The running ability or lack thereof of Johnson, Grundy and Smith across half back will be tested, definitely the weakest line of either side on the field.

If the Hawks break even on clearances it's game over, Hodge and Cyril are just too classy with their delivery and nobody in The Swans capable of matching Buddy. I'll stick with the Swans for the win though, Longmire is a smart man, Kennedy, Jack and O'Keefe should be too fit and strong for Sewell, Mitchell and Lewis on the inside,

Hard 600m

Wednesday

6km-31:18 (5:13kms) Solo Hen and Chicken

Still a mess from Sunday's Hills, needed a rest day.


Thursday

AM
Strength

PM
600m-90.30 Solo at Homebush

Still trashed from Sunday so took the chance to take the legs for a quick 600m to see which direction to take the next block of 6 weeks. The plan was to hit 400m 60sec then controlled to the finish. Not too bad, was a touch slow 60.4 and then finished well. Pretty happy with the speed progress, managed to sneak under 12sec for my last 2 warm up strides.

10x400, 6x150m

Monday

AM
6km-30:10 (5:02kms) Solo Abbotsford
+ Strength

PM
16km-75:20 (4:42kms) With Ben St, Strutty and Copey at Centennial
+Strength

Another dentist appointment with Molly so first time in the park for about 6 months, the love/hate relationship with the park continues. If anyone was wondering how fast you need to run your easy runs to run a 27:24 10km, the answer is - Easy.


Tuesday

AM
6km-29:58 (5:00kms) Solo Abbotsford

PM
10x400(1), 5min, 6x150m (walk back) Solo Nield Park

Comfy on the 400s progressing from 75 to a few 66s to finish, fastest 150m-17.9. I remember how to sprint, just can't quite do it yet.

Millie taught Akira how to play frisbee this week, she is a good teacher, he is already better than her.

22km + 3x300m Hills

Sunday

22km last 16km@3:48km Solo The Bay
+
3x300m (10) Lilyfield Rd Hills 60, 58, 60

Struggled on the hills, hurt me bad! Was in lactic hell after the 2nd rep and couldn't stop vomiting then dry retching, just continued to get worse through the 10min recovery. Residual fatigue from yesterday was too much to handle, a whopping 10sec slower than my fastest 48.8 back in 2004, James has the fastest known time with 48.5 in 2009.

127km for the week

Koji is a big unit, I don't think he'll be walking any time soon but more importantly his footy skills are coming along nicely :-)

600m hard + 7km effort

Friday

Strength


Saturday

AM
600m-93.0 (5) 7km effort 26:50 (3:50kms) Solo The Bay

The plan was to just touch lactic and I thought 91mid would be right, executed the effort fine, just underestimated the task. Warm up wasn't thorough and a little unco at that effort, felt effective though.

PM
9km-46:57 (5:13kms) With James Hen and Chicken Bay

4x150m

Wednesday

AM
6km-32:03 (5:21kms) Solo Barnwell Park

PM
16km-76:00 (4:45kms) Solo Callan Park


Thursday

AM
6km-31:30 (5:15kms) Solo Barnwell Park

PM
4x150m (walk back) Solo Nield Park

Fastest 18.4 rolling start

4x1km, 4x500m

Monday

AM
6km-29:54 (4:59kms) Solo Hen and Chicken Bay

+ Strength

PM
16km-71:30 (4:28kms) Solo The Bay


Tuesday

AM
6km-29:53 (4:59kms) Solo Hen and Chicken Bay

PM
4x1km (5min cycle), 4x500m (3min cycle) With James Nield Park

3:20, 3:20, 3:16, 3:11, 91, 88, 86, 84 (3:17, 87 avg)

All clockwise, kms in flats, 500s in spikes

6x300 (3)

Not much to report, been cutting back on the volume (80km last week and 120km this week) and increasing the speed and a heavy block in the gym so a bit poor on time for blogging.

In the gym I had a big pb on the bench 3x125kg @ 68.2kg (I did 4x120kg in 2004 @ 80kg) although I suspect the bar may only be 15kg, so possibly 120kg, either way a massive pb. Tweaked my back on my final 180kg deadlift rep, had a warning but ignored it, nothing serious I'll just have to calm down for a while. If you're asking yourself if this is important for 800m running the answer is obviously NO, I just like lifting.

Speed wise I'm progressing well, where I'd like to be this time of year but way ahead of where I've traditionally been. Not targeting any winter races seems to be paying dividends. Had a good session at Homebush during the week, 10x400 (1) avg 66 then a 10min break 400-54.7 (rolling start), 10min break 200-24.9 (rolling start). Finishing most sessions with effort runs between 10 and 20min and they tend to be 3:50ish kms. Yesterday was 6x300(3) avg 45.0 all between 44.8 and 45.1.

Out to watch Andy and Megsy plus a plethora of clients in the Sydney Half today, both raced really well Andy 19th sneaking under 75 and Megsy 7min quicker than last year for 18th (I didn't notice 17 girls in front of her so I can't count or some dodgy bib swapping going on). Run of the day was Fats, raced aggressive and looked strong, 12th 72:57.

Jiggity Jig

Saturday

AM
20km-80:20 (4:01kms) Mackay Botanical Gardens and Hockey Fields

PM
9km-44:50 (4:59kms) Hockey Fields

Great to get word of Megsy smashing her pb at Striders and Andy a solid hit out too.


Sunday

AM
Mackay Father's Day 5km-17:50 1st

Had a bit of trouble navigating the course but a great way to start the day.

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

181km and some good speed intro work.

6x3min

Friday

AM
10km-47:30 (4:45kms) Solo Hen and Chicken

PM
6x3min (1) Mackay Hockey Fields

They love their sport up here, beautiful grass fields. Perfect for running avg 980m by the garmin, wish we had something like this back home.

5x (2x500)

AM
10km-44:56 (4:30kms) Solo Hen and Chicken Bay

PM
5(2x500 (1/3)) Solo The Bay

95/85, 94/86, 93/86, 92/87, 91/87

1st of each set easy then a 1min recovery then the 2nd rep hard with 3min between sets.

Read all about Lance Armstrong the filthy rotten cheat

Freedom

Wednesday

AM
10km-43:02 (4:18kms) Solo Hen and Chicken Bay

+ Strength


PM
16km-71:58 (4:30kms) Solo The Bay

+ 16x100m, from 15.4 down to 14.7 at Nield Park

Every time I break out of jog mode I feel like my body remembers something long forgotten. Been running ugly for 8 years protecting niggles, the last 2 weeks introducing speed have felt better than ever. I might even trying something fast next week if still feeling this good.

10 + 1x400m

Monday

AM
20km-91:00 (4:33kms) Solo The Bay

+ Strength

Mid AM
6x100m Dalgety Hills Fastest 16.7

PM
8km-37:20 (4:40kms) With Copey The Bay


Tuesday

AM
10km-44:07 (4:25kms) Solo The Bay

+ Strength

PM
10x400 (1) 68, 68, 67, 67, 65, 65, 65, 65, 63, 62 (10) 400m-57.6 Solo at Nield Park

6x300m Hills

Friday

AM
Strength

PM
9km-42:00 (4:40kms) + drills, 12x100m strides Solo The Bay/Nield Park


Saturday

AM
23km with 20km Progression@4:07kms With Megsy and Poo The Bay

PM
9km-39:00 (4:20kms) Solo The Bay


Sunday

AM
6km-25:20 (4:13kms) The Bay + 6x300m (3:30) Iron Cove Hills 58, 55, 55, 54

PM
10km-44:12 (4:25kms) Solo The Bay

184km week

2x4x200m

Wednesday

AM
20km-80:40 (4:02kms) Solo The Bay

+ Strength

PM
11km-46:51 (4:25kms) With Copey The Bay


Thursday

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

PM
2x4x200m (3min between reps/5min between sets) Solo Leichhardt Park

1st Set easy 32.3, 32.3, 32.0, 31.3. 2nd set 31.2, 29.0, 28.3, 25.1....yeah right, massive tailwind :-) Shock to the system, should be right to walk in about a week or so, vomit vomit vomit, ouch!

10x150m

Monday

AM
27km-1:47.57 (4:00kms) Solo The Bay

Mid AM
9km-40:21 (4:29kms) Solo Wenty Park


Tuesday

AM
9km-40:39 (4:31kms) Solo Campbell Park

PM
10x150m (3) Solo Nield Park

Comfy, fastest 21.5, last 4 sub 22.

+ 16km-71:40 (4:29kms) The Bay

Starvin Marvin

Saturday cont'

PM
9km easy Solo The Bay


Sunday

AM
17km including 10km-39:20 with Steve, Megsy and Meg2 The Bay

Time Trial day, all ran out of their skin. Steve 6km 23:03 27sec quicker than last time, Meg2 6km 24:12 a whopping 2min PB, Megsy 10km 38:50 30sec faster than 10km PB, woah!

PM
9km easy Solo The Bay

154km

Akuna Bay Multisport

Monday

AM
30min bike + 9km-36:09 (4:01kms) Solo Hen and Chicken Bay

PM
20km-89:21 (4:28kms) Solo Broadbeach


Tuesday

AM
9km-41:04 (4:34kms) Solo Broadbeach

+ Strength

PM
10x500 (1) avg 97s, Solo Broadbeach


Wednesday

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

+ Strength

PM
24km-1:45.17 (4:23kms) Solo from Seaworld to Broadbeach


Thursday

22min Fartlek (3:42kms) Solo Broadbeach


Friday

30min bike, 30min kayak, 3km run Solo Narrabeen


Saturday

Akuna Bay Multisport 57th 3:49.45

Tough day, very windy drank alot of salt water. Tubby got me by 39sec, he is the boss!

Birthday Boys

Saturday

AM
50km bike including 3x4km Akuna Hill 13:00, 13:25, 12:52
9km Kayak
9km Run 36:40 (4:04kms)

+ Strength

PM
20km-90:00 (4:30kms) Solo The Bay


Sunday

AM
20min Fartlek (10x 75sec hard/45sec float) 3:45kms Solo The Bay

PM
30km Bike
16km Run - 71:42 (4:29kms)

+ Strength

Flat out with the boys 1st and 3rd Birthday Parties so didn't get as much training done as I planned this weekend, worked out for the best as I'm a bit tired now. One more week of this bikyaking business then it's time to get stuck into some hard running again.

Olympics is nearly done, haven't watched alot as free to air coverage sucks and I'd be obese in 6 months if I got pay TV. Performance wise obviously Bolt is the stand out performer with Rudisha and the entire 800m final incredible. I enjoyed the dominant performance of Kirani James, could he be the best clean athlete at the games or am I dreaming?

Great running at City 2 Surf this morning by squadlets Megsy sub 4min kms for a 5min pb, and a surprise 3min pb for Meg2 just missing a sub 60min. Getting mixed reviews on the weather, clients that hit their targets are saying big tailwinds, those that missed are saying big headwinds.

199km week.

Beef Brisket

Wednesday

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

+ Strength

Easy runs seem to be consistently much quicker than they were one month ago, hopefully an indicator of increased fitness, although I suspect it's more to do with the lack of intensity in my training at the moment.

PM
25km-1:43.00 (4:07kms) With Copey The Bay


Thursday

AM
10km-45:15 (4:32kms) Solo The Bay

+ Strength

PM
6x500 (1) avg 95s With Copey The Bay


Friday

AM
9km-35:51 (3:59kms) including 3km-9:39 Solo City

PM
16km-74:40 (4:40kms) Solo The Bay

WINDY, had to cancel the kayak session due to certain death.

On the pies, Fats keeps talking about CBD Bakery every Friday and without thinking my body subconsciously walks in and orders 4x Beef Briskets with sauce.

Mighty Chondria

Monday

AM
10km-44:56 (4:30kms) Solo Wenty Park

+ Strength

PM
18km including 20/20 session Solo The Bay

3km easy, 20min fartlek, 5min easy, 20min threshold, 3km easy


Tuesday

AM
10km-40:50 (4:05kms) Solo The Bay

+ Strength

PM
9km Kayak-60:30 (6:43kms) Solo Narrabeen

22km with 16km solid @ 3:47kms including 10x500m avg 1:42s with 1min jog recovery from roughly 6-16km.

Shhh!

Friday

AM
16km-76:00 (4:45kms) Solo The Bay

Saw Jacko again, not looking as fresh as last week, must be cramming for C2S.

PM
9km-40:20 (4:29kms) Solo Huskisson


Saturday

AM
12km including a 6km effort @ 3:40kms Solo Huskisson

+ 60km bike and 1hr Kayak with Tubby Booderee/Huskisson

PM
8km-34:00 (4:15kms) Solo Murrays Beach Trail


Sunday

AM
40km Hard Bike + 9km-39:56 (4:26kms) With Tubby Booderee/Huskisson

PM
27km-1:48.00 (4:00kms) Solo The Bay

Some great results on the weekend, Steve back in form and the 2 Megans looking good for C2S. Super proud of Ben in the 10,000m great to see him 20th on the big stage, alot more to come from him in the next few years. Steve Solomon shut some mouths last night, sensational run!

201km for the week

6x1km

Wednesday

AM
9km-39:10 (4:21kms) Solo Campbell Park

+ Strength

PM
16km-72:00 (4:30kms) With Copey The Bay


Thursday

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

PM
6x1km (2min recovery) Avg 3:09kms Solo The Bay

3:11, 3:09, 3:08, 3:09, 3:09, 3:08

Nice and even throughout each rep, no cheat sprints at the start or finish of any rep. Feeling fresh, monster weekend of training coming with Tubby in Huskisson.

1km, 500m

Monday

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

+ Strength

PM
20km-89:40 (4:29kms) With Copey The Bay


Tuesday

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

PM
1km-2:42 (10min) 500m-77 + 14km-63:30 (4:32kms) Solo The Bay

Wanted to shake the legs out, feeling good.

M7 Relay

Friday

AM
16km-79:44 (4:59kms) Solo The Bay

+ Strength

PM
40km Bike including 6x1km Callan Park avg 2:38kms, 25x300m Lilyfield Rd avg 58s

+ 9km 40:30 (4:30kms) Solo The Bay


Saturday

AM
12km-51:00 (4:15kms) Solo The Bay

+ Strength

PM
Kayak 9km-62:15 (6:55kms) Narrabeen

+
9km-44:57 (5:00kms) Solo The Bay


Sunday

AM
M7 Relay Half-79:50ish (3:47kms)

Out to support JB in the marathon, managed to rope Jamie into the relay before he heads to London to cheer on his brother in 3 kayaking events. Jamie ran really well, a few seconds quicker than me and we managed to finish 2nd team. No company and not a single flat part on this course until the last 800m, up and down, up and down, up and down. Happy with that run, quicker than SMH on a tougher course in a heavy week.

Great effort by JB who burst a blood vessel at 2km and had to walk for a while early but managed to get into a strong rhythm for the rest of the race. Pretty impressive to mentally rise again after GC then to have an early set back and still fight on for a decent time. Has a massive lump on his achilles to show for it, but not the time on the board that he deserves.

PM
60km bike 2:04

+
10km-45:31 (4:33kms) Solo The Bay

199km and heaps of other stuff for the week, boot camp continues for 3 more weeks.

7km Tempo #3

Wednesday

AM
9km-44:58 (5:00kms) Solo The Bay

+ Strength

PM
22km-97:32 (4:26kms) With Copey The Bay


Thursday

AM
9km-45:00 (5:00kms) Solo The Bay

PM
7km Tempo - 24:16 (3:28kms) + 8x200 (quickest 29.0) Solo The Bay

10sec quicker than #2, 3:44 again for the hilly 5th km.

+ 30min stationary bike

Ticking Along

Monday

AM
9km-39:55 (4:26kms) Solo The Bay

PM
25km-1:52.05 (4:29kms) With Copey The Bay

That was a gamble, could go either way.


Tuesday

AM
9km-44:24 (4:56kms) Solo The Bay

+ Strength

PM
20km-88:00 (4:24kms) Solo The Bay

+ 40min Stationary Bike including 10x90sec hard/30sec easy

Sutho 2 Surf

Thursday

AM

9km-40:27 (4:30kms) Solo The Bay

+ Strength

PM

3km, 5min, 6x500 (3min cycle), 10min, 1km

9:42, 90.9 avg, 2:46

Friday

AM

12km easy Solo The Bay

+ Strength

PM

8km Kayak Narrabeen

Saturday

AM

9km easy with Speedy Baker The Bay

PM

30km Bike Akuna - 55:41
+9km hilly, dark and cold

Sunday

AM

Sutho 2 Surf  20th 11km-37:52

Felt surprisingly fresh given the big week, happy with my effort and seem to be finding form.

PM

25km-1:52.30 (4:30kms) Solo home from The Hills
+ 60min Bikyak (sitting on the exercise bike with 5kg dumbells trying to replicate kayaking)

Busy day with a lunch in The Shire and an arvo tea in The Hills.

183km + heaps of other stuff for the week.

Nose to the grindstone

Monday

Early AM
9km easy. Solo Campbell Park

Late AM
27km-2:05.30 (4:39kms) Solo The Bay

PM
30min Stationary Bike

+ Strength


Tuesday

AM
10km-49:16 (4:56kms) Solo The Bay

+ Strength

PM
2x2km, 2x500m (2) Solo The Bay

6:54, 6:40, 97, 79


Wednesday

AM
9km-44:00 (4:53kms) Solo The Bay

+ Strength

PM
60km bike
+
24km-1:48.02 (4:30kms) Solo The Bay

T Minus 17 Weeks

Saturday

AM
16km tempo - 60:07 (3:45kms) With Steve, Megsy, Andy and JB

Handicapped it so we would meet in the middle of our prospective tempo distances, Steve 6km, 24sec, Megsy 10km, 10sec, Tiger 16km, 40sec, Andy 16km, 40sec, JB 16km. The timing worked out well but most of us struggled today in a heavy training block except JB who ran well.

PM
Kayak 8km-60:00 (7:30kms) At Narrabeen

+ Strength

Sunday

AM
24km-1:48.00 (4:30kms) Solo The Bay

PM
40min Stationary Bike

+ Strength

171km for the week. Only 17 weeks until track season kicks off with the NSW 3000m Champs, I'll keep clowning around for another 5 weeks then it's time to get stuck into some hard work.

Bright Future

Thursday

AM
9km easy Solo Campbell Park

PM
6x500 (3min cycle) avg 94, 5min recovery, 3km-9:57, 5min recovery, 6x500 (3min cycle) avg 94
Solo The Bay

I'd need to get this session down to sub 90's off 1min and 9:30 before the NSW 3000m.


Friday

AM
12km-59:00 (4:55kms) Solo The Bay

PM
Bike 30km-65:45 (2:11kms) Solo Akuna to West Head Return

26sec per km quicker than Sunday

Great result overnight for Randwick Botany star Steve Solomon winning Bronze in the World Junior 400m check out his perfect start and finish, super coaching Fira. Only new to the sport he already has 2 senior Aussie titles under his belt, I'm told he is off to Stanford Medical School, might have a future this kid...and in an inspired selection he's got a start in the individual 400m where he'll be a dark horse for the final, much to Steffensen's chagrin.

Boot Camp

Monday

AM
7km-34:32 (4:56kms) Solo Campbell Park

+ strength

PM
16km-67:41 (4:14kms) Solo Queens/Centennial Parks

+ 30min (18.9km) stationary bike


Tuesday

AM
7km-32:35 (4:39kms) Solo Wenty Park

+ strength

PM
16km Tempo - 59:28 (3:43kms) Solo The Bay


Wednesday

AM
10km-45:30 (4:33kms) Solo The Bay

Ditched the 7km early morning runs, don't start moving until the 4th km, so 9-10km it is until track season.

PM
27km-2:00.21 (4:27kms) With Copey The Bay

+ 30min (22.2km) stationary bike

Panther on the prowl

Friday

10km-47:00 (4:42kms) Solo The Bay


Saturday

AM
2x3km (3) 10:08, 10:22

PM
24km-1:45.00 (4:22kms) Solo The Bay


Sunday

AM
Bike 34km (2:37kms), Kayak 6km (10:05kms), Run 12.5km (6:30kms) with Tubby and Renwick at Akuna Bay

Beautiful day, enjoyed doing something different. The combination of everything I suck at, endurance + hills + water = pain

PM
24km-1:48.00 (4:30kms) Solo The Bay

Couldn't have picked a tougher day to start my depletion experiment after Fats sent me a compelling study which seems worth exploring.

Last night I was selected in the Panthers Hockey Club all time greatest team at the Club's 40 year Anniversary. I'm very honoured to be named alongside some awesome players, I'm walking a little taller and feeling a little stronger today.

152km for the week

7km Tempo #2

Wednesday

16km-63:57 (4:00kms) Solo The Bay

Grey running but couldn't help it, I was in a hurry. Just wanted to get home to the family, Koji is changing quickly in the last 2 weeks of good health. 'Footy' was his 3rd word after 'dadda' and 'nanna', bad luck mummy :-)


Thursday

7km Tempo - 24:26 (3:29kms) + 2x200m With Copey The Bay

Windy. Copey was 6sec slower and I was 11sec quicker than last month. At this rate I'll catch him in a few years. 8sec faster on the hilly 5th km - 3:44.

No RBH 35+ team for the relays, a bit disappointed after taking an easy week but we only have a handful of 35-45s and 2 were unavailable so it couldn't be helped. More quality time with the family is a happy bonus, Millie wasn't keen for a 2 hour drive to watch a bunch of skinnys running anyway.

10x400

AM
7km easy, Solo The Bay

PM
10x400(1) avg 66.9 With James Nield Park

To all the smart arses, thanks for the messages but I was not out kicked by Anna Thompson. There we are at the top of the finishing straight and here is the Photo and Video of the finish, even timing chips can be wrong.

Long Tempo #5

16km-59:40 (3:44kms) Solo The Bay

Very windy and felt like I was wound up like a ball from riding a chick's bike for 70km yesterday. Felt better and faster as I progressed, need a good iron out.

Gold Coast

Thursday

Complete Rest


Friday

10km-49:10 (4:55kms) With Copey, Troopy and Gillard Gold Coast

Went away more excited about catching up on some much needed sleep then anything else. I had a great sleep Thursday night and felt invincible.

For the first time since he was born the little fella has been healthy all week, not surprisingly Millie called me and said he crawled for the first time on Thursday and spoke his first word on Friday. Of course his first word was 'dadda' :-) By Friday arvo Gold Coast was the last place I wanted to be and I was thinking about jumping on a plane home. Note to self, I'm never voluntarily leaving my family behind again.


Saturday

AM

Gold Coast 10km-35:19 55th (although 2 people I beat are ahead of me in the results, like the old City to Surf days)

I felt great on the start line, in fact I've never felt better for a race. This is definitely the race prep I'll do from now on for goal long races. Disappointed with the time, it's nice to be ambitious but realistically the writing was on the wall last Saturday (6km TT in 3:29kms). Happy with how I raced, I fought for every position, but that's all I had. On the positive it was 30+ seconds faster than the last race and heaps of improvement to come, pretty sure a good race is just around the corner, hopefully Saturday at Road Relays.

PM

3km+9km

Out for an easy run with Megsy plus another 9km later in the arvo.


Sunday

20km-80:00 (4:00kms) Solo all over the shop

Up and out the door by 3:45am, wanted to give myself enough time to ride the bike I hired to the start for Megsy's 1/2. Somehow I still missed the start despite hammering the 2nd half of my run. Megsy ran a blinder 83:42 for a 6min pb only 12 weeks back from a fibula stressy.

Next the marathon, I rode back to the 22km mark to see the leaders while waiting for JB. Things didn't work out today for JB, he ran a brave race and fought like a champion but had to pull the pin at 35km. Disappointed for him, he deserved a big pb for all the work he put in. Back to the drawing board, he's fit as a fiddle, he'll get his due reward just a little later than we hoped.

Well done to Tom, he looked bloody awesome while everyone around him was falling apart in the heat...and just for a change I owe him another $50 for my slow 10km.

15min Fartlek

Tuesday

AM
7km Easy Solo The Bay

PM
12km-51:00 (4:15kms) Solo The Bay


Wednesday

AM
7km Easy Solo The Bay

PM
15min Fartlek (5x2min/1min) 4.45km (3:22kms) With Copey The Bay

Felt great!

22min Fartlek

AM
22min Fartlek - 6.2km (3:32kms) Solo The Bay

Way faster than I've ever done a fartlek session, enjoying the freshen up and absorbing the hard work.

PM
7km Easy Solo Nield Park

Sick of ice baths, I can handle it except for the frozen old fella. Sick of turning the poor thing into a Callipo, someone needs to invent a cock sock to relieve the pain.

Black Caviar

AM
14km Easy Solo The Bay

Crazy busy day, so out at 4am. Even 30min earlier than usual makes a big difference, ouch!

PM
10x400 (1min jog) avg 70sec. With James Nield Park

Active recovery, felt easy, a few weeks ago this session would've been hard off a standing recovery.

Ran without socks for the first time in a long time for the time trial yesterday. My feet are covered in blisters today, hope they recover in time for Saturday, I hate wearing socks when racing.

On the positive, I've dropped the 5kg and for the last few days I've been sitting comfortably at race weight, just need to keep myself out of the gym and off the ice cream for one more week.

Up late watching Black Caviar, Luke Nolen stopped riding with 4 strides to the post, very lucky to sneak home ahead of 2 fast finishing French sprinters. It reminded me of the ultimate Woopsy Daisy when Adriana Pirtea started celebrating too early and Berhane Adere sprinted past to take the win and cost Pirtea the equivalent of 30 years Romanian income. The real highlight of the race though is when Pirtea passes Copey at the top of the home straight complete with blood dripping from his nipples.

6km TT

Friday

AM
7km Easy. Solo Wenty Park

PM
9km Easy + Drills/Plyos/Strides. Solo The Bay

Saturday

AM
6kmTT-20:54 (3:29kms) With Megsy, Craig, Chris, Andy and JB The Bay

Felt awesome at the start but battled the last 3km after Andy went past and disappeared into the distance. Everyone else was flying today but Megsy stole the show a whopping 13sec per km faster than her recently set 10km pb!

PM
9.5km Easy. With James The Bay

More Practise

6x500 (1), 3min recovery, 3km. Solo The Bay

Was aiming for 95s even and comfortable and the 3km @ 5sec per km faster than 10km goal pace. Ended up spot on with 94.8 avg and 9:57 for the 3km.

Practise

Monday

22min Fartlek - 5.93km (3:42kms) Solo Wenty Park

Tuesday

6x1km (5min cycle) avg 3:19 + 4x200m 34, 34, 32, 29 Solo Nield Park

Alternating 3:15s and 3:25s, practising recovering at a good pace.

Wednesday - Rest Day

Body feels great, enjoying the block of quality, just need some sleep at some stage in the next 10 days.

Duracell

Saturday

AM
22km including 16km-63:44 (3:59kms) With Megsy The Bay

Mixed feelings, haven't had one second sleep in the last 2 nights, pleased for Megsy but this run smashed me. Apparently she slept well, 15sec per km faster than her 1/2 marathon PB, I practically had to beg her to slow down.

My new copper top pre mid life crisis hair is getting mixed feedback, I was hoping to emulate the new Korean hairdresser at work but if you aint got it you just aint got it.

PM
10km-46:09 (4:37kms) With James Barnwell Park

Had to rush to work after the morning run and the 10min gap I'd left myself during the day to grab a bite was spent changing a client's flat tyre, 3min 16sec for the record. So nothing to eat since 5:30am, 5 hours straight massage off zero sleep and a hard long run made this one tough recovery run. Almost fell asleep in the ice bath.


Sunday

AM  Rest

Another sleepless night, the little fella is having a tough time. Beautiful morning and I needed a rest to have any chance of a decent session so took the boys for a spin around The Bay. Akira on his bike wiped out Michelle Bridges and her dog Paddy, she said 'oh gawd, sh#t, sh#t, f*ck, f*ck!' A bit crowded for Akira's concentration span, we'll need to get out a bit earlier on the nice days.

PM
10x400 (1) 68's Solo Nield Park

68, 68, 68, 68, 70, 69, 69, 66, 66, 66

Shoved about 50 needles into my legs and off I went feeling human again. Apart from daydreaming in the 5th to 7th reps it was a good session.

140km, very satisfying week of hard work.

City Mile Dash

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

PM
City Mile Dash 4:56-9th + 20min threshold with JB @ 3:47kms

The first time I can say I've ever enjoyed this distance, I've always battled with the ugly grey pace of the mile/metric mile, not fast enough to be fun and not far enough to be satisfying. But today was different, the race went really quickly, ironic considering how slow I was moving. Had a good battle with Andy Heyden who loomed on my shoulder about 3x in the last 500m.

Jared, James, Lucy and myself went into the race hoping to pick up the team win and free shoes. Unfortunately James was crook as a dog and the entire Hurts team were way too quick for me. Jared however, in his first race beyond 800m thrived, scoring a comfortable win using his 1:49 speed to kick home. Lucy on the comeback trail ran really well for 3rd, only 3sec behind a national 1500m finalist.

Edit: Forgot to add I owe Bloody Tom another $50.

Overload

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

PM
6x500 avg 89. With Copey The Bay

A monster week about to get harder with a mile road race tomorrow, feeling ok but suspect I'll be feeling it next week.

The Happiest Refugee

AM
7km-34:55 (4:59kms) Solo Hen and Chicken Bay

PM
14km including 8km Pace Run - 28:05 Solo The Bay

Struggled, was meant to be 2km@3:25s, 1km-3:45, 2km@3:25s, 1km-3:45, 2km@3:25s. Was wet and freezing, I struggled to get moving. Ended up ignoring the splits and running to appropriate feel so it ended up being a dogs breakfast for the splits but the total time was pleasing. Although, the total was flattered by hammering the last 500m-79.0 to salvage something fun from another dreary session. Good weight burner session.

Just finished Ahn Doh's great book, top Aussie fella!

Love Is All Around

Monday

AM
7km - 34:30 (4:56kms) Solo The Bay

PM
16km-72:00 (4:30kms) Solo The Bay

Saturated both runs. I've done it again, hit 71.5kg, 2 weeks to drop at least 5kg.


Tuesday

AM
7km-30:00 (4:17kms) Solo The Bay

PM
2x3km (3) 9:59, 9:56. Solo The Bay

Wet Wet Wet

Long Tempo

AM

16km-59:34 (3:43kms) with JB, Fats and Andy The Bay

JB was off in the distance, Andy, Fats and myself were never together but were all within a few seconds of each other at 16km. Happy with the run, managed to sustain a good pace even in the bad patches. Fats did well to get through it, clearly suffering the effects of the marathon last week. Andy ran well continuing on to a 78min 1/2. JB was looking good, running his 27km as planned.

PM

7km-32:40 (4:40kms) Solo The Bay

164km for the week, no niggles and feeling good.

Painful 1km

22km including 1km-2:48. Solo The Bay

Sick of bitching about how much I suck at running in the morning so thought I'd try a fast 1km and shock myself into 'morning form'. The plan was 80/80 for a 2:40 but went 75/93 for a very long and painful last 500m, at least I was committed to the attempt. Don't think I learned anything except that I should've checked my watched at 200m, woops!

Massage Run

12km-59:48 (4:59kms) Solo The Bay

7km Tempo

AM
7km-31:55 (4:33kms) Solo The Bay

PM
7km-24:37 (3:31kms) With Copey The Bay

Struggled but love the rewards from pushing through the sessions that feel rubbish. Copey was off in the distance 3:16's. Pleased with the last 3 weeks, easing back tomorrow for a big weekend of training.

Nick Davis

AM
7km-34:45 (4:58kms) Solo City

Massage run, rejuvenating.

PM
16km-74:40 (4:40kms) Solo The Bay

Crossed paths with James out for the 3rd day in a row, must be a pb for him and also Fats bouncing along effortlessly after his 2nd place at the inaugural Glow Worm Marathon.

My only goal for this winter was to NOT set a goal, FAIL! I've put a bet on Gold Coast 10km with Tom for sub 34:10. I will need to find similar form to the 2008? Victorian 9.93km Champs 33:54. I didn't get a big lead in to that race after track season and think I've currently got a better base under my belt, however I've also got an extra 5kg under my belt as well. Pretty sure I can drop the weight, not sure I want to though.

This must be one of the greatest individual performances ever. In a low scoring match against one of the greatest defences in the history of AFL Nick Davis kicked 4 spectacular final quarter goals, The Swans then beat St Kilda in the Preliminary Final and snuck home by 4 points against West Coast to win the flag. You bloody bewdy Nick Davis!

New Rules

Arvo

14km including 30min fartlek (3:49kms) Solo The Bay

Pissing down, blowing a gale and freezing cold...but for some reason, apart from the 3km 'cooldown' I enjoyed having the bay to myself.

Evening

10km-50:50 (5:05kms) With James The Bay

60kph gusts according to Tim Bailey, the rain was very gentle compared to the arvo thankfully. We only came across one other runner, Copey doing his cool down after his session. Good to know that we were only equally as crazy as the current NSW 10,000m Bronze Medallist.

My rule was to never count any runs slower than 5:00km average, I'm giving myself special dispensation today. If anyone whimped out of their run today, imagine how unfit you'd be if you lived in Alaska. We were powering into a crazy headwind on Iron Cove Bridge and my mind turned to Trevor Dunbar Part One Part 2 Love the school spirit too. 

Rooted

Monday

AM
24km-1:51.52 (4:40kms) Solo The Bay

Had to do my long run early as I'm off to the dentist straight after work and not sure how I'll be feeling. Emma is easily the most skillful dentist I've come across, with my diet of coca cola, chocolate and ice cream i've seen most of them in Sydney. This could be nasty though, so not sure if the arvo run will be possible.

PM
10km-58:00 (4:48kms) With James The Bay

Felt good, no blood from the root canal. Glad to have that abscess removed after months of grief, you only realise how much pain you were in when you are pain free. Happy Days!

ANSW XC Relays

Friday

AM
7km-34:40 (4:57kms) Solo The Bay

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


Saturday

AM
7km easy The Bay

Did 2km with Akira on his bike the last 5km solo. Trying to get some blood flow, had a huuuuuge Polish dinner last night and feeling like I need to call the plumber.

PM

ANSW XC Relays + 20km-89:50 (4:29kms)

Randwick Botany Over 35's 2nd - 14:42

A bit wet and muddy, but road like conditions compared to the 2 previous times I'd raced there. Sean 14:18 and Jim 14:28 both always race hard in the club colours so pretty clear from their times that the course was tough. Copey 13:34 took us past Kembla and Sutho and I started the final leg in 2nd about 1min 30sec behind Simon White from Wests and 1min ish clear of Nick Bennett from Sutho in 3rd. Ended up being a bit of a fizzer with nobody for company, I attacked the 1st km in case there was any hope of catching Wests and to discourage Sutho on their home course. We ended up holding similar margins all the way to the finish I gained 16sec on Simon and lost 8sec to Nick.

Sydney Uni won the Opens, their B team was 26sec clear of the A team going into the final leg. Nipper ran fastest leg of the day 12:13. The Colt Harry Summers was 2nd fastest 12:23 on the back of his 10000m at Stanford, 10km in outback NQ, 1/2 marathon in Japan, Vic 10km all in the past 6 weeks, if that wasn't enough he got stuck into a 10.5km tempo straight after finishing his leg, he's headed for something special this guy.

Jumped straight in the car and headed for Centennial Park planning on an easy 12km but ended up doing 20km.


Sunday

24km-1:54.40 (4:47kms) Solo The Bay

172km week, good mix of quality and quantity.

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.

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.

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.

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.

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.

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.

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

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!

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

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.

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 :-)

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! :-)

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.

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.