20km tempo - 74:48 (3:45km's). On The Bay quite early, in the rain. Happy to get through this tempo, more money in the bank.
I was thinking about Col Van der Voort and Col Bentley during the boring parts of this run, well the whole run was boring to be honest. Van der Voort and Bentley were unheralded tackling machines in the star studded Panthers '91 premiership winning team. Defence is all about attitude, tempo runs are all about defence. The more long tempos I can get through the better defence I'll have against a weak finish.
26km's
Saturday, 23 April 2011
Friday, 22 April 2011
Very Good Friday
12km - 57:40, on the local golf courses. Took another rest day, it would've been nice to get an easy day between the long tempo and Sunday's long run, but it was pointless to attempt a session today. Had a great day with Millie and the little fella, typically beautiful Sydney day.
12km's
12km's
Thursday, 21 April 2011
Uncle Rico
AM
20km - 89:54, early run around The Bay.
PM
9km - 41:07, Wenty Park
'Back in '82 I used to be able to throw a pigskin a quarter mile'.
Nice freshen up after yesterday's unnecessarily tough day. I'm looking forward to a much needed long tempo, either tomorrow or Saturday depending on how I'm feeling. Have a five day break from work now, so hopefully some of the aches and pains will abate.
29km's
20km - 89:54, early run around The Bay.
PM
9km - 41:07, Wenty Park
'Back in '82 I used to be able to throw a pigskin a quarter mile'.
Nice freshen up after yesterday's unnecessarily tough day. I'm looking forward to a much needed long tempo, either tomorrow or Saturday depending on how I'm feeling. Have a five day break from work now, so hopefully some of the aches and pains will abate.
29km's
Wednesday, 20 April 2011
Woopsy Daisy
AM
Early Morning, 10km - 46:50, around The Bay
Mid Morning, 9km - 40:58, Wenty Park. Out of habit, I got changed when my break started and set off, I got to Wenty Park before I realised I'd already run - woops!
PM
24.4km - 1:55.08, Centennial Park, including 14km's with Daniel Mellish who is on the comeback trail.
43km's
Early Morning, 10km - 46:50, around The Bay
Mid Morning, 9km - 40:58, Wenty Park. Out of habit, I got changed when my break started and set off, I got to Wenty Park before I realised I'd already run - woops!
PM
24.4km - 1:55.08, Centennial Park, including 14km's with Daniel Mellish who is on the comeback trail.
43km's
Tuesday, 19 April 2011
Walt Kowalski
AM
14.2km - 3km easy, 30min fartlek (1,2,3,4,7,3,2,1min efforts with 1min floats), 3km easy at Wenty Park.
PM
16km - 71:50 at Centennial Park.
30km's
14.2km - 3km easy, 30min fartlek (1,2,3,4,7,3,2,1min efforts with 1min floats), 3km easy at Wenty Park.
PM
16km - 71:50 at Centennial Park.
30km's
Monday, 18 April 2011
Wacko Jacko
AM
10km - 46:20. Very early lap around The Bay from home.
PM
20km - 88:50. Around The Bay, last 16km's with Copey.
Yesterday Emmanuel Mutai 2:04.40 set a new course record in the London Marathon. He blew away one of the best fields ever assembled which included Lel, Kebede, Gharib, Makau, Dos Santos and Rothlin. Mutai blasted a 14:15 5km between 30-35km and ended up obliterating the crack field by 1min5sec, must be a contender for best non championship performance ever.
Another awesome performance by Michael Shelley, the world's toughest human. 2:11.38 running through the field for 10th place, even splitting after going through in 65:51.
Also, a super effort by Steve Jackson, who toed the line with a grade two hammy tear after a tumble down the stairs in the week before the race. Was on track for 2:48 at half way, but looks like the hammy packed up not long after. A valiant attempt from a guy who had a perfectly planned and executed build up, hope there isn't any long term damage and he can put a time on the board as reward for the effort.
30km's
10km - 46:20. Very early lap around The Bay from home.
PM
20km - 88:50. Around The Bay, last 16km's with Copey.
Yesterday Emmanuel Mutai 2:04.40 set a new course record in the London Marathon. He blew away one of the best fields ever assembled which included Lel, Kebede, Gharib, Makau, Dos Santos and Rothlin. Mutai blasted a 14:15 5km between 30-35km and ended up obliterating the crack field by 1min5sec, must be a contender for best non championship performance ever.
Another awesome performance by Michael Shelley, the world's toughest human. 2:11.38 running through the field for 10th place, even splitting after going through in 65:51.
Also, a super effort by Steve Jackson, who toed the line with a grade two hammy tear after a tumble down the stairs in the week before the race. Was on track for 2:48 at half way, but looks like the hammy packed up not long after. A valiant attempt from a guy who had a perfectly planned and executed build up, hope there isn't any long term damage and he can put a time on the board as reward for the effort.
30km's
Sunday, 17 April 2011
Leech on The Bay
AM
35.1km - 2:45. Ran with Emma from The Bay to The Foreshore trail via Barnwell and Massey Park Golf Courses, then Putney, Gladesville, Drummoyne then another lap and a bit of The Bay.
The long runs are definitely getting easier each time, as soon as I can shake the niggles from track season i'll aim to push the pace a bit.
We had a visitor jump on board at 28km's after we overtook him. His ipod and ironman tattoo made him easily identifiable as a prime leech candidate. I wonder if the sheer dedication and determination I have to make my way through a packet of tim tams everyday should be rewarded with an Arnotts tattoo on my arse. I grumbled something derogatory to him which had no effect, but Emma hates parasites more than me and dropped a 4min km. The blood sucker was last seen, bent over and clutching at his pea sized heart in front of Le Montage.
177km's for the week, that'll have to do, too busy to get out again this arvo.
35.1km - 2:45. Ran with Emma from The Bay to The Foreshore trail via Barnwell and Massey Park Golf Courses, then Putney, Gladesville, Drummoyne then another lap and a bit of The Bay.
The long runs are definitely getting easier each time, as soon as I can shake the niggles from track season i'll aim to push the pace a bit.
We had a visitor jump on board at 28km's after we overtook him. His ipod and ironman tattoo made him easily identifiable as a prime leech candidate. I wonder if the sheer dedication and determination I have to make my way through a packet of tim tams everyday should be rewarded with an Arnotts tattoo on my arse. I grumbled something derogatory to him which had no effect, but Emma hates parasites more than me and dropped a 4min km. The blood sucker was last seen, bent over and clutching at his pea sized heart in front of Le Montage.
177km's for the week, that'll have to do, too busy to get out again this arvo.
Saturday, 16 April 2011
Smashed by Hill God
AM
19.5km - 86:40. 3km easy, 6x1km hills (fastest 3:59.2, slowest 4:00.5) with 820ish metres jog back, 6km easy mostly barefoot.
Callan Park hills with Fats (7sec faster 3:52-54's), couldn't stick with him, he seems effortless up the hills.
PM
6.3km - 30:00 Centennial.
Both runs in the rain, another hectic day - tick, tick.
25km's
19.5km - 86:40. 3km easy, 6x1km hills (fastest 3:59.2, slowest 4:00.5) with 820ish metres jog back, 6km easy mostly barefoot.
Callan Park hills with Fats (7sec faster 3:52-54's), couldn't stick with him, he seems effortless up the hills.
PM
6.3km - 30:00 Centennial.
Both runs in the rain, another hectic day - tick, tick.
25km's
Friday, 15 April 2011
Dancing in the dark
12km - 56:18. Very busy today, so big lap of The Bay at 4:30am again, not as many runners out early on a Friday as there was last Monday.
Thursday, 14 April 2011
Dad! I dug another hole
AM
10.6km - 42min. Wenty Park. 10min easy, 22min fartlek (1,2,3,4,3,2,1min efforts with 1min floats) 3:45km's, 10min easy.
PM
17.6km - 80:15. Centennial Park, last 11km with Copey.
28km's
10.6km - 42min. Wenty Park. 10min easy, 22min fartlek (1,2,3,4,3,2,1min efforts with 1min floats) 3:45km's, 10min easy.
PM
17.6km - 80:15. Centennial Park, last 11km with Copey.
28km's
Wednesday, 13 April 2011
Easter Bunnies
AM
9km - 41:20. Wenty Park.
PM
16km - 71:50. Centennial Park
Not counting massage and strength sessions as training anymore, they're just part of normal life.
Listening to the Souths supporters moaning about Wayne Bennett coaching the Knights next season has been like watching a car crash. Souths have one of the most talented forward packs ever assembled, but their fans have already conceded defeat for 2012, it isn't even Easter in the 2011 season. This squad should be in this premiership up to their eyeballs, but at some stage this once great club has developed a loser mentality that even Wayne 'The Messiah' Bennett couldn't repair.
25km's
9km - 41:20. Wenty Park.
PM
16km - 71:50. Centennial Park
Not counting massage and strength sessions as training anymore, they're just part of normal life.
Listening to the Souths supporters moaning about Wayne Bennett coaching the Knights next season has been like watching a car crash. Souths have one of the most talented forward packs ever assembled, but their fans have already conceded defeat for 2012, it isn't even Easter in the 2011 season. This squad should be in this premiership up to their eyeballs, but at some stage this once great club has developed a loser mentality that even Wayne 'The Messiah' Bennett couldn't repair.
25km's
Tuesday, 12 April 2011
Life Be In It
AM
9km - 40:50. Wenty Park
PM
3x4km (4) - 14:39. 14:38, 14:39. The Bay, spot on target.
Impressed with Emma's 6km TT this morning, 24:01. Close to a one minute pb, off 18 weeks aerobic base work. Somehow triggered Norm's wife from the Life Be In It campaign, 'it's aerobics Norm'. It'll be worth remembering this run and the importance of a good base, especially if I bomb after the rushed prep and Emma nails the marathon with her patient build up.
27km's
9km - 40:50. Wenty Park
PM
3x4km (4) - 14:39. 14:38, 14:39. The Bay, spot on target.
Impressed with Emma's 6km TT this morning, 24:01. Close to a one minute pb, off 18 weeks aerobic base work. Somehow triggered Norm's wife from the Life Be In It campaign, 'it's aerobics Norm'. It'll be worth remembering this run and the importance of a good base, especially if I bomb after the rushed prep and Emma nails the marathon with her patient build up.
27km's
Monday, 11 April 2011
Gary Ablett Jr
AM
9km-39:19. Wenty Park.
PM
16km-69:12. Centennial Park. Pretty uneventful apart from seeing Tim Lindop in the first km and having a crackhead chasing me through Moore Park at about 5km's.
Gary Ablett Jr, 34 possessions VS Bulldogs playing in a weak team, what a champ!
25km's
9km-39:19. Wenty Park.
PM
16km-69:12. Centennial Park. Pretty uneventful apart from seeing Tim Lindop in the first km and having a crackhead chasing me through Moore Park at about 5km's.
Gary Ablett Jr, 34 possessions VS Bulldogs playing in a weak team, what a champ!
25km's
Sunday, 10 April 2011
Platypuses
AM
25km - 2hrs. Ran with Emma from Bronte, great to have some company for the first time this week. Comfortable run for us after last week's 35km, but running the stairs, hills and dodging fellow pedestrians made it challenging, but an effective active recovery nonetheless. Decided against pushing hard at the end as the 15 bread rolls, not kidding, from last night's wedding were knocking at the back door.
No time to get out in the arvo as we were at Liam's for a bbq. He was an outstanding young host, but to be accurate, his brother seemed to be doing all the work. Either way we enjoyed ourselves and for some reason Akira's energy levels are through the roof, couldn't have had anything to do with the chocolate cake.
Learnt a new fact, I always believed the plural of platypus was 'platypi', nope, it is 'platypuses'. I feel smarterer and more complete, thank you Macca.
171km's for the week.
Approx 90km road and 81km grass, avg pace 4:30per/km. A bit quicker and more grass km's than last week. After the last three days i'm feeling fresh as a daisy and looking to stick with the plan of a bit less volume but more quality next week.
I'm considering taking note of the average km's, disregarding warm ups and cool downs next week. A few successful marathoners I respect, suggest I need to be consistently running 4:15km's to run sub 2:40, I suspect i'm not close yet, but could get there over the next few weeks. Always wary of paralysis by analysis, the main thing is to keep knocking out the km's.
25km - 2hrs. Ran with Emma from Bronte, great to have some company for the first time this week. Comfortable run for us after last week's 35km, but running the stairs, hills and dodging fellow pedestrians made it challenging, but an effective active recovery nonetheless. Decided against pushing hard at the end as the 15 bread rolls, not kidding, from last night's wedding were knocking at the back door.
No time to get out in the arvo as we were at Liam's for a bbq. He was an outstanding young host, but to be accurate, his brother seemed to be doing all the work. Either way we enjoyed ourselves and for some reason Akira's energy levels are through the roof, couldn't have had anything to do with the chocolate cake.
Learnt a new fact, I always believed the plural of platypus was 'platypi', nope, it is 'platypuses'. I feel smarterer and more complete, thank you Macca.
171km's for the week.
Approx 90km road and 81km grass, avg pace 4:30per/km. A bit quicker and more grass km's than last week. After the last three days i'm feeling fresh as a daisy and looking to stick with the plan of a bit less volume but more quality next week.
I'm considering taking note of the average km's, disregarding warm ups and cool downs next week. A few successful marathoners I respect, suggest I need to be consistently running 4:15km's to run sub 2:40, I suspect i'm not close yet, but could get there over the next few weeks. Always wary of paralysis by analysis, the main thing is to keep knocking out the km's.
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