Monday
AM
9km-43:45 (4:52kms) Campbell Park
15 laps x 600m
PM
16km-77:00 (4:49kms) Centennial Park
+ 4x100m Hills
Then straight to the World's Best Dentist for root canal, ate a steak for dinner, she's a frigging star.
Tuesday
AM
9km-43:00 (4:47kms) Campbell Park
PM
ES Marks
2km effort - 6:28,
10min rest
10x300m (1) - 51.0avg
10min rest
4x150m (3) - fastest 18.60
Triathlete runs a 4:15 beer mile errr 800m, oh dear poor buggers can't measure anything right. I recognise about half of my Jamison High Class of '91 school mates in that video in the red and white representing PIS. Still training and playing hard, great to see. :-)
Wednesday
AM
9km-40:30 (4:30kms) Campbell Park
+ Strength
PM
14km-65:16 (4:40kms) Centennial Park
Thursday
AM
9km-45:15 (5:02kms) Hen and Chicken Bay
+ Strength
PM
3km effort (5) 2x1500m Fartlek 30 hard/30 float (2)
10:21, 5:27, 5:11 - WINDY!
Friday
AM
9km-42:00 (4:40kms) The Bay
+ Strength
PM
6km-28:42 (4:47kms) Darling Harbour
+ 30xladders, 150x plyo contacts
Saturday
AM
4x2km (3) The Bay
6:56 avg
PM
7km-33:48 (4:50kms) Hen and Chicken Bay
Sunday
AM
24km-1:51.58 (4:40kms) Centennial Park
PM
Strength +
7km-29:31 (4:13kms) Campbell Park
I swore I'd never talk about the squad again in this blog but literally can't help myself...
Went out for my arvo run as Berlin Marathon started, was like a cat on a hot tin roof in anticipation of Steve racing Tiger squad's 209th marathon. I've been coaching since I was 14, hockey, cricket and now running. Every match/race as a coach is nerve wracking, you put your heart and soul into it just as the athlete does. But the marathon is the worst of the lot as it's a long time before the athlete gets another chance if something goes awry. This was even worse than usual, 9/10 races I have a very good idea how the athlete will perform, this time I really didn't know and Steve had flown to the other side of the world. 3 weeks ago he ran a half marathon in 89:49 and somehow between the 2 of us decided to have a crack at sub 3 regardless, woah!
Off I went on my 'easy' run, before I knew it i'd hit 5km @ 4:13kms, I didn't even realise but somehow in my own wannabe marathoner way I was running with him. For the next 2km I was euphoric, imagine having so much faith in an athlete that you ask him to run his current half time twice and somehow he has so much faith in the program that he commits to do it. I didn't know whether to laugh or cry but finally, runners high and wow does it feel good.
Sadly this was the real world and wasn't a fairy tale. Unfortunately he missed 3:03.29 but gave it a massive crack. After falling behind at half way fought back to be back on track at 35km but it took it's toll. Nobody symbolises our squad and what we represent more than Steve, ageless, hard working and never afraid of ambitious goals.
162km, great week :-)
Monday, 23 September 2013
Tuesday, 17 September 2013
2x3km, 2x150m / 7km Tempo / Sydney 1/2
Monday
AM
7km-35:32 (5:05kms) Timbrell
PM
14km-73:02 (5:13kms) Centennial
Tuesday
AM
7km-36:00 (5:09kms) The Bay
PM
2x3km (7) + 2x150m (3) ES Marks
10:12, 10:09
19.52, 18.20
"Actually, I didn't tire at that time (when I got dropped in the first 10k). I wanted the pace a little bit increased but if we are sticking together maybe the pace is slow because we are waiting for each other. I wanted the pace a little bit pushed so that's why I (fell back on purpose)."
Bekele after beating Geb and Mo, I reckon he's full of shit. Nobody intelligent enough to come up with such a cunning strategy in his debut half would be stupid enough to reveal it to his opponents.
Wednesday
AM
7km-31:50 (4:47kms) The Bay
+ Strength
PM
16km-80:12 (5:02kms) Timbrell Park
Thursday
AM
7km-34:11 (4:53kms) Nield Park
+ Strength
PM
7km Tempo - 26:15 (3:45kms) The Bay
Another goal, but not for this year 400m run your age club. I think the great Sydney Pacific sprinter Peter Crombie has done this several times.
Friday
AM
9km easy
+ Strength
PM
10x400m (1) QE Park
70avg Comfy
Saturday
Rest
Sunday
AM
Sydney 1/2 - 81:49 (3:52kms) 70.3kg
Controlled effort but 2min quicker than the same effort at M7, took a toilet stop under the bridge in the 13th km. A drunk must've designed the course, it felt like I was trying to navigate my way through a bowl of spaghetti. I enjoyed that, a beautiful Sydney morning, perfect conditions and I feel like i'm starting to get fit.
PM
Strength +
7km-33:15 - (4:45kms) Campbell Park
Check out Martyn Ashton's bike handling skills, sadly it hasn't ended well for him.
141km week, 4x strength and a good 150m.
AM
7km-35:32 (5:05kms) Timbrell
PM
14km-73:02 (5:13kms) Centennial
Tuesday
AM
7km-36:00 (5:09kms) The Bay
PM
2x3km (7) + 2x150m (3) ES Marks
10:12, 10:09
19.52, 18.20
"Actually, I didn't tire at that time (when I got dropped in the first 10k). I wanted the pace a little bit increased but if we are sticking together maybe the pace is slow because we are waiting for each other. I wanted the pace a little bit pushed so that's why I (fell back on purpose)."
Bekele after beating Geb and Mo, I reckon he's full of shit. Nobody intelligent enough to come up with such a cunning strategy in his debut half would be stupid enough to reveal it to his opponents.
Wednesday
AM
7km-31:50 (4:47kms) The Bay
+ Strength
PM
16km-80:12 (5:02kms) Timbrell Park
Thursday
AM
7km-34:11 (4:53kms) Nield Park
+ Strength
PM
7km Tempo - 26:15 (3:45kms) The Bay
Another goal, but not for this year 400m run your age club. I think the great Sydney Pacific sprinter Peter Crombie has done this several times.
Friday
AM
9km easy
+ Strength
PM
10x400m (1) QE Park
70avg Comfy
Saturday
Rest
Sunday
AM
Sydney 1/2 - 81:49 (3:52kms) 70.3kg
Controlled effort but 2min quicker than the same effort at M7, took a toilet stop under the bridge in the 13th km. A drunk must've designed the course, it felt like I was trying to navigate my way through a bowl of spaghetti. I enjoyed that, a beautiful Sydney morning, perfect conditions and I feel like i'm starting to get fit.
PM
Strength +
7km-33:15 - (4:45kms) Campbell Park
Check out Martyn Ashton's bike handling skills, sadly it hasn't ended well for him.
141km week, 4x strength and a good 150m.
Tuesday, 10 September 2013
14x200m / 5x1km / 6km Tempo
Monday
7km-38:30 (5:30kms) The Bay
Tuesday
14x200m QE Park
8x200m (30/4) 35avg
4x200m (60/4) 32avg
2x200m (90) 30.5, 31.0
Time to dip my toes in the water with a session, the only rule was, as fast as I can run without vomiting. With the dry wind and smoke from the bushfires unfortunately it wasn't very fast at all, but escaped unscathed.
Wednesday
16km-76:16 (4:46kms) Centennial Park
+ Strength
Thursday
Strength +
5x1km (3) ES Marks
3:12, 3:11, 3:12, 3:09, 3:05
Friday
AM
Strength
PM
9km easy
32:48 at 60 years
Saturday
AM
6km-22:12 (3:47kms) Parade Grounds
PM
8km easy The Beautiful Bay
Sunday
AM
CP Ultra 50km relay - 25km 1:40.21 (4:01kms)
PM
40min Bike + Strength
109km week
7km-38:30 (5:30kms) The Bay
Tuesday
14x200m QE Park
8x200m (30/4) 35avg
4x200m (60/4) 32avg
2x200m (90) 30.5, 31.0
Time to dip my toes in the water with a session, the only rule was, as fast as I can run without vomiting. With the dry wind and smoke from the bushfires unfortunately it wasn't very fast at all, but escaped unscathed.
Wednesday
16km-76:16 (4:46kms) Centennial Park
+ Strength
Thursday
Strength +
5x1km (3) ES Marks
3:12, 3:11, 3:12, 3:09, 3:05
Friday
AM
Strength
PM
9km easy
32:48 at 60 years
Saturday
AM
6km-22:12 (3:47kms) Parade Grounds
PM
8km easy The Beautiful Bay
Sunday
AM
CP Ultra 50km relay - 25km 1:40.21 (4:01kms)
PM
40min Bike + Strength
109km week
Friday, 6 September 2013
5x600m / W2G
Monday
Rest - Stomach Ulcer
Tuesday
Rest - agony
Wednesday
Rest - worse
Thursday
Rest - better but still shit
Friday
Huge improvement all of a sudden.
PM
5x600m (90) Queen Elizabeth Park
Comfy, 1st 5 all 1:50 and last rep 1:47. Feel better after running, blood flow is good.
Saturday
Striders 10km - 39:56 (4:00kms) North Head
Kicked off a frantic weekend with a visit to watch a few squadlets in action, thought I'd have a trot while I was there and see how the stomach was feeling after yesterday. Felt better, but not quite right. Raced home to vote but the queue was too long, raced to work, raced back home to vote, then raced up the Mountains to dump the kids with the inlaws, then raced down to Penrith for a 40th. By 9:00pm I was doing laps of the monolith trying to keep my eyes open, pooped.
Sunday
Woodford to Glenbrook 25km - 1:41.08 (4:03kms) 12th
Planned to run slower but felt pretty comfy so went with it. Did a very long cooldown at a nephew's 8th birthday with 20 kids playing footy with me all afternoon, the best! :-)
50km week and a seriously painful lesson learnt.
Check out the latest decoration for the Easy Tiger Massage wall courtesy of Ben St. 12:47 man/boy Hagos Gebrhiwet, yep TWELVE FORTY SEVEN, woah!
Rest - Stomach Ulcer
Tuesday
Rest - agony
Wednesday
Rest - worse
Thursday
Rest - better but still shit
Friday
Huge improvement all of a sudden.
PM
5x600m (90) Queen Elizabeth Park
Comfy, 1st 5 all 1:50 and last rep 1:47. Feel better after running, blood flow is good.
Saturday
Striders 10km - 39:56 (4:00kms) North Head
Kicked off a frantic weekend with a visit to watch a few squadlets in action, thought I'd have a trot while I was there and see how the stomach was feeling after yesterday. Felt better, but not quite right. Raced home to vote but the queue was too long, raced to work, raced back home to vote, then raced up the Mountains to dump the kids with the inlaws, then raced down to Penrith for a 40th. By 9:00pm I was doing laps of the monolith trying to keep my eyes open, pooped.
Sunday
Woodford to Glenbrook 25km - 1:41.08 (4:03kms) 12th
Planned to run slower but felt pretty comfy so went with it. Did a very long cooldown at a nephew's 8th birthday with 20 kids playing footy with me all afternoon, the best! :-)
50km week and a seriously painful lesson learnt.
Check out the latest decoration for the Easy Tiger Massage wall courtesy of Ben St. 12:47 man/boy Hagos Gebrhiwet, yep TWELVE FORTY SEVEN, woah!
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