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.