2km, 10x300m, 4x150m / 3km effort, 2x1500m Fartlek / 4x2km / Euphoria

Monday

AM
9km-43:45 (4:52kms) Campbell Park

15 laps x 600m

PM
16km-77:00 (4:49kms) Centennial Park

+ 4x100m Hills

Then straight to the World's Best Dentist for root canal, ate a steak for dinner, she's a frigging star.


Tuesday

AM
9km-43:00 (4:47kms) Campbell Park

PM
ES Marks

2km effort - 6:28,

10min rest

10x300m (1) - 51.0avg

10min rest

4x150m (3) - fastest 18.60

Triathlete runs a 4:15 beer mile errr 800m, oh dear poor buggers can't measure anything right. I recognise about half of my Jamison High Class of '91 school mates in that video in the red and white representing PIS. Still training and playing hard, great to see. :-)


Wednesday

AM
9km-40:30 (4:30kms) Campbell Park

+ Strength

PM
14km-65:16 (4:40kms) Centennial Park


Thursday

AM
9km-45:15 (5:02kms) Hen and Chicken Bay

+ Strength

PM
3km effort (5) 2x1500m Fartlek 30 hard/30 float (2)

10:21, 5:27, 5:11 - WINDY!


Friday

AM
9km-42:00 (4:40kms) The Bay

+ Strength

PM
6km-28:42 (4:47kms) Darling Harbour

+ 30xladders, 150x plyo contacts


Saturday

AM
4x2km (3) The Bay

6:56 avg

PM
7km-33:48 (4:50kms) Hen and Chicken Bay


Sunday

AM
24km-1:51.58 (4:40kms) Centennial Park

PM
Strength +

7km-29:31 (4:13kms) Campbell Park

I swore I'd never talk about the squad again in this blog but literally can't help myself...

Went out for my arvo run as Berlin Marathon started, was like a cat on a hot tin roof in anticipation of Steve racing Tiger squad's 209th marathon. I've been coaching since I was 14, hockey, cricket and now running. Every match/race as a coach is nerve wracking, you put your heart and soul into it just as the athlete does. But the marathon is the worst of the lot as it's a long time before the athlete gets another chance if something goes awry. This was even worse than usual, 9/10 races I have a very good idea how the athlete will perform, this time I really didn't know and Steve had flown to the other side of the world. 3 weeks ago he ran a half marathon in 89:49 and somehow between the 2 of us decided to have a crack at sub 3 regardless, woah!

Off I went on my 'easy' run, before I knew it i'd hit 5km @ 4:13kms, I didn't even realise but somehow in my own wannabe marathoner way I was running with him. For the next 2km I was euphoric, imagine having so much faith in an athlete that you ask him to run his current half time twice and somehow he has so much faith in the program that he commits to do it. I didn't know whether to laugh or cry but finally, runners high and wow does it feel good.

Sadly this was the real world and wasn't a fairy tale. Unfortunately he missed 3:03.29 but gave it a massive crack. After falling behind at half way fought back to be back on track at 35km but it took it's toll. Nobody symbolises our squad and what we represent more than Steve, ageless, hard working and never afraid of ambitious goals.

162km, great week :-)