Mon - 20km 86:35 (4:20km's) Solo around The Bay.
Tue - 19km, 3km easy, 20min threshold (3:40km's), 5min easy, 5x3min hard 1min rec, 15min easy. Solo in Centennial and Queens Parks.
Wed -
AM 9km - 36:51 (4:06km's) Solo Wenty Park, much quicker than I planned but felt good.
PM 22km - 90min (4:05km's) Centennial Park.
For the last 4 days i've cut out the post dinner packet of Tim Tams and tub of Ben and Jerry's, hate to admit it, but i'm feeling pretty bloody good. The plan is no chocolate or coffee after midday until I run a pb. Well that's the plan anyway, any good plan needs to be flexible.
Well done to the All Blacks for comprehensively smashing us in the World Cup Semi, I actually thought we were a chance, woops! Pretty ridiculous, 2 semi finals only 2 tries scored and one by a losing team. Seriously what a shit sport, 3points for field and penalty goals, WOW - what amazing skill! If you can't go through 'em or around 'em it doesn't matter you get 3 points for taking the pussy option. Makes the decision of Robbie Deans, who seems to be the media darling, not to play Berrick Barnes at #10 in a sport which is all about territory completely ludicrous.
Wednesday, 19 October 2011
Sunday, 16 October 2011
World Cup Final
Sat
AM - 4x2km (9min cycle) avg 7:14's - 7:01, 7:06, 7:30, 7:18, With Megan in Bum Bandit Park, she improved again 2sec quicker than last time, avg 7:45's with 1min less recovery on heavy ground. Pissed down through the sesh, by the 3rd rep we were running in a bog.
PM - 10km 43:12 Solo around The Bay.
Sun
AM - 24km-2hrs Narrowneck, lack of fitness really exposed with the thinner air and hills. Struggled to hang on to Caleb and Benny Saint even though they were doing it easy, got dropped up a hill at 17km's and crawled home from there.
PM - 14km-62:03 Around The Bay with Rilen and Belinda, I was after a Sunday stroll but the girls were pretty fresh and moving at a good clip.
Ran without strapping tape, Sat PM and both Sun runs, I actually feel pretty good - will try a speed sesh sans tape on Tuesday, hope it works it'll save me a fortune.
155km's for the week, battled a bit, but still moving forward.
Looking forward to the Rugby Semi which is really the final. The World Cup has been a great event despite the lack of depth in the sport, a bit unlucky that the Rugby League test was on this afternoon, makes Union look pedestrian. I placed a bet on a Wales vs Australia Final, that'll teach me to bet on a sport that punishes good play and encourages conservatism. The Welsh skipper smashed the French winger who had no right to be running the ball straight through the ruck. Reward for being a superior athlete, sent off, what a joke! Regardless of that incident the Welsh were easily the better athletes and better structured team but completely blew it, lacking composure when it mattered and missing some gift attempts at goal.
AM - 4x2km (9min cycle) avg 7:14's - 7:01, 7:06, 7:30, 7:18, With Megan in Bum Bandit Park, she improved again 2sec quicker than last time, avg 7:45's with 1min less recovery on heavy ground. Pissed down through the sesh, by the 3rd rep we were running in a bog.
PM - 10km 43:12 Solo around The Bay.
Sun
AM - 24km-2hrs Narrowneck, lack of fitness really exposed with the thinner air and hills. Struggled to hang on to Caleb and Benny Saint even though they were doing it easy, got dropped up a hill at 17km's and crawled home from there.
PM - 14km-62:03 Around The Bay with Rilen and Belinda, I was after a Sunday stroll but the girls were pretty fresh and moving at a good clip.
Ran without strapping tape, Sat PM and both Sun runs, I actually feel pretty good - will try a speed sesh sans tape on Tuesday, hope it works it'll save me a fortune.
155km's for the week, battled a bit, but still moving forward.
Looking forward to the Rugby Semi which is really the final. The World Cup has been a great event despite the lack of depth in the sport, a bit unlucky that the Rugby League test was on this afternoon, makes Union look pedestrian. I placed a bet on a Wales vs Australia Final, that'll teach me to bet on a sport that punishes good play and encourages conservatism. The Welsh skipper smashed the French winger who had no right to be running the ball straight through the ruck. Reward for being a superior athlete, sent off, what a joke! Regardless of that incident the Welsh were easily the better athletes and better structured team but completely blew it, lacking composure when it mattered and missing some gift attempts at goal.
Friday, 14 October 2011
Flip Flops
Mon - 9km 38:55 (4:19km's), Solo Wenty Park felt good.
Tue - 14km including 30min fartlek (1,2,3,4,7,3,2,1) - 7.84km (3:50km's) Solo Centennial, bit slow but didn't get out for the morning run so took a long time to get moving.
Wed - 20km 89:57 (4:30km's) Solo Coastal Run, feeling fresh so pushed quite hard, some hills and stairs kept the avg down.
Thu -
AM 12km including hard 6km - 21:31 (3:35km's) Solo at Wenty Park, planned to sneak under 22min with a quicker finish which is how it went 3:38, 3:38, 3:38, 3:38, 3:34, 3:24. Quite slow but happy enough with the progress.
PM 16km - 68:26 (4:16km's) Solo around The Bay
Fri
AM 10km easy - 45:40 (4:34km's) Solo around The Bay
PM 12km easy - 55:24 (4:37km's) Solo around The Bay
The worst thing about the torn plantars is being forced to wear shoes all the time, my goal is to spend at least one day this summer working in my thongs.
Tue - 14km including 30min fartlek (1,2,3,4,7,3,2,1) - 7.84km (3:50km's) Solo Centennial, bit slow but didn't get out for the morning run so took a long time to get moving.
Wed - 20km 89:57 (4:30km's) Solo Coastal Run, feeling fresh so pushed quite hard, some hills and stairs kept the avg down.
Thu -
AM 12km including hard 6km - 21:31 (3:35km's) Solo at Wenty Park, planned to sneak under 22min with a quicker finish which is how it went 3:38, 3:38, 3:38, 3:38, 3:34, 3:24. Quite slow but happy enough with the progress.
PM 16km - 68:26 (4:16km's) Solo around The Bay
Fri
AM 10km easy - 45:40 (4:34km's) Solo around The Bay
PM 12km easy - 55:24 (4:37km's) Solo around The Bay
The worst thing about the torn plantars is being forced to wear shoes all the time, my goal is to spend at least one day this summer working in my thongs.
Sunday, 9 October 2011
Something Decent
Sat - 22km's. 6km with Rach doing a TT - 29:57, straight into 6km hard 21:58 (3:39's), 4km threshold 14:58 (3:44's), 3km hard 10:39 (3:33's), 3km easy 13:30
Sun - 27km's-1:53.10 (4:12km's) Around The Bay with Steve K and Megsy. Steve was impressive, a touch quicker than his New York marathon target pace. Megsy keeps improving, 16km's @ 4:11's, 10sec per km quicker than the Sydney Half a few weeks back.
Big week 189km's, pleased to squeeze in some quality on the weekend.
Sun - 27km's-1:53.10 (4:12km's) Around The Bay with Steve K and Megsy. Steve was impressive, a touch quicker than his New York marathon target pace. Megsy keeps improving, 16km's @ 4:11's, 10sec per km quicker than the Sydney Half a few weeks back.
Big week 189km's, pleased to squeeze in some quality on the weekend.
Friday, 7 October 2011
No Footy :-(
Wed
AM 9km-39:35 Solo Wenty Park
PM 20.5km - 83:30 Centennial Park with Molly for 4km's, last 16.5km's were quite fast, the last 8km's met up with some speedsters, Anthony Craig, Harry Summers, Hugh Williams and Frank Torok.
Thu
AM 12km including 22min fartlek (3:46km's) solo Wenty Park
PM 16km - 67:54 Surprisingly solid, solo around The Bay
Fri
AM 14km - 59:40 Solo around the city bright and early
PM 7km - 31:58 Solo around The Bay
Tough time of year for me with the footy finished and waiting for the cricket to start. Will of course support the Wallabies, but it's such a shit sport especially after watching the great AFL finals series and the exciting play of the NZ Warriors.
AM 9km-39:35 Solo Wenty Park
PM 20.5km - 83:30 Centennial Park with Molly for 4km's, last 16.5km's were quite fast, the last 8km's met up with some speedsters, Anthony Craig, Harry Summers, Hugh Williams and Frank Torok.
Thu
AM 12km including 22min fartlek (3:46km's) solo Wenty Park
PM 16km - 67:54 Surprisingly solid, solo around The Bay
Fri
AM 14km - 59:40 Solo around the city bright and early
PM 7km - 31:58 Solo around The Bay
Tough time of year for me with the footy finished and waiting for the cricket to start. Will of course support the Wallabies, but it's such a shit sport especially after watching the great AFL finals series and the exciting play of the NZ Warriors.
Tuesday, 4 October 2011
Start again
After the 2nd Cortisone I was instructed by the Doc to rest 2 days then back to training. I don't feel like it did anything, but I wasn't expecting much. Decided to stop worrying about getting treatment anymore, there is a fine line, as long as I keep the intensity/speed at about 1/2 marathon effort it seems tolerable. Just need to stop taking short cuts with my rehab, I must keep my feet strapped 24/7 and ice after every run.
I decided to start hockey again next season so training starts tomorrow night, i'm ok with my fitness levels, just need to get my touch back, which I suspect will take the full 5 months I have left before the season kick's off.
Sunday - 22km's easy (4:48km's) with Megsy in Centennial Park. Straight from the school reunion, for the second consecutive week, my commitment was rewarded with driving rain slapping hard against my aching head.
Monday -
AM 11km easy (4:58km's) with Caleb, Rilen, Lucy S and Ben Saint in Centennial.
PM 16km (4:15km's) with Copey and Jopey around The Bay.
Tuesday -
AM 10km easy (4:42km's) solo around The Bay
PM 19km's - 15min easy, 20min threshold (3:50km's), 3min easy, 4x5min with 1min jog rec' (3:45km's), 15min easy. Pretty slow, but it's not where I am, it's where i'm going that matters.
I decided to start hockey again next season so training starts tomorrow night, i'm ok with my fitness levels, just need to get my touch back, which I suspect will take the full 5 months I have left before the season kick's off.
Sunday - 22km's easy (4:48km's) with Megsy in Centennial Park. Straight from the school reunion, for the second consecutive week, my commitment was rewarded with driving rain slapping hard against my aching head.
Monday -
AM 11km easy (4:58km's) with Caleb, Rilen, Lucy S and Ben Saint in Centennial.
PM 16km (4:15km's) with Copey and Jopey around The Bay.
Tuesday -
AM 10km easy (4:42km's) solo around The Bay
PM 19km's - 15min easy, 20min threshold (3:50km's), 3min easy, 4x5min with 1min jog rec' (3:45km's), 15min easy. Pretty slow, but it's not where I am, it's where i'm going that matters.
Tuesday, 27 September 2011
Last Hurrah
Monday - 2km TT 5:58 (3:00/2:58). On the footpath around Wenty Park, felt ok considering the last few hard days, happy enough with that for now. I wanted to do something fast to tide me over until I can start running again, also gives the cortisone some real damage to repair.
Just had the cortisone in the left foot, the right one is in 2 days, then 5-14 days off depending on how it feels. I picked a good time for a rest, it's the best week of the year. AFL Grand Final Week - added bonus of recovering from the Blaxland H/S Reunion, resting for the Jamison H/S Reunion on Saturday night, a 1st Birthday Party on Sunday then the NRL Grand Final, then a day off on Monday.
I'm hoping for a Cats/Warriors double but suspect the Sea Eagles will smash the Warriors.
Just had the cortisone in the left foot, the right one is in 2 days, then 5-14 days off depending on how it feels. I picked a good time for a rest, it's the best week of the year. AFL Grand Final Week - added bonus of recovering from the Blaxland H/S Reunion, resting for the Jamison H/S Reunion on Saturday night, a 1st Birthday Party on Sunday then the NRL Grand Final, then a day off on Monday.
I'm hoping for a Cats/Warriors double but suspect the Sea Eagles will smash the Warriors.
Sunday, 25 September 2011
The morning after
Quite a big night, just snuck in the door before the sun came up.
32km - 2:27.12, massive struggle, but ticked off nonetheless.
160km's for the week, surprised at the volume considering I only doubled twice. A bit of a forced break now, hopefully the cortisone injections will do the trick.
32km - 2:27.12, massive struggle, but ticked off nonetheless.
160km's for the week, surprised at the volume considering I only doubled twice. A bit of a forced break now, hopefully the cortisone injections will do the trick.
Saturday, 24 September 2011
20 Year Reunion
Thursday -
AM 9km easy, up and out the door at 4am. Akira has been waking up with the birds at 5am, so i'm making sure my run is finished so we can have a play. Loving our man time together.
PM 10x500m 98, 97, 92, 92, 92, 92, 91, 87, 78.4 (tailwind), 81.2 (headwind). On the Bay, was supposed to avg 97's, but felt ok so went with it.
Friday - 22.1km's 90min, pretty hot. Then a big contrast as the change came in, cold and windy in the gardens for the strength session with Megan.
Saturday - 28km's including 16km tempo - 59:58 (3:45km's). Quite even paced except for a 3:25 to start and a couple of slow uphill km's. Effort wasn't even though, I was pretty shattered in the last 4km's, a bit of fatigue from yesterday's run in the heat.
Off to my 20 year High School reunion tonight, anything could happen.
AM 9km easy, up and out the door at 4am. Akira has been waking up with the birds at 5am, so i'm making sure my run is finished so we can have a play. Loving our man time together.
PM 10x500m 98, 97, 92, 92, 92, 92, 91, 87, 78.4 (tailwind), 81.2 (headwind). On the Bay, was supposed to avg 97's, but felt ok so went with it.
Friday - 22.1km's 90min, pretty hot. Then a big contrast as the change came in, cold and windy in the gardens for the strength session with Megan.
Saturday - 28km's including 16km tempo - 59:58 (3:45km's). Quite even paced except for a 3:25 to start and a couple of slow uphill km's. Effort wasn't even though, I was pretty shattered in the last 4km's, a bit of fatigue from yesterday's run in the heat.
Off to my 20 year High School reunion tonight, anything could happen.
Wednesday, 21 September 2011
Cruising
Just enjoying the footy finals and biding my time until the cortisone injections, which have now been delayed until Tuesday and Thursday next week.
Friday - 12km easy
Saturday - 28km easy + strength
Sunday - 30km while watching the Sydney Half.
Monday - 12km easy + strength
Tuesday - 16km including 10km-37:20
Wednesday - AM 9km easy, PM Strength then 10km-39:25
Friday - 12km easy
Saturday - 28km easy + strength
Sunday - 30km while watching the Sydney Half.
Monday - 12km easy + strength
Tuesday - 16km including 10km-37:20
Wednesday - AM 9km easy, PM Strength then 10km-39:25
Thursday, 15 September 2011
10km PB
Sunday - Joined Steve and Megan for their 6km TT's as they prepare for the half this Sunday. Steve went out like a maniac, 1st km 3:35 and I couldn't keep up with him, he died in the last 2km's but still managed a pb 23:17, hopefully he can crack 85min on Sunday. Megan continues to improve out of sight and took a big leap forward with 23:38 including a 3:43 final km, giving herself a good shot at sub 90min on debut despite a short prep.
Monday and Tuesday just did some strength sessions, Wednesday was an easy 16km-67:50 in Centennial Park with Emma Rilen, with a guest stint from Jeremy Roff.
Today I had to race from work to a Dr's appointment then off to the specialist, pretty hungry so chomped down 2x foot long meatball subs thinking I wouldn't get a chance to run. Zipped through the appointments with the plan now to cortisone the left plantar next Thursday and the right on the following Tuesday.
Millie, Akira and Koji were stuck in traffic coming back from the Blue Mountains, so despite my very full stomach decided to head out for a 10km around The Bay. Managed 43:10 which i'm pretty sure is my fastest 10km less than 1 hour after 2x Foot Longs. Dumped and puked about 5kg's straight after the run, feeling better now.
Have a 2 hour appointment with Emma the dentist tomorrow, then off to dribble beers out of the side of my mouth at the pub watching the footy feast.
Monday and Tuesday just did some strength sessions, Wednesday was an easy 16km-67:50 in Centennial Park with Emma Rilen, with a guest stint from Jeremy Roff.
Today I had to race from work to a Dr's appointment then off to the specialist, pretty hungry so chomped down 2x foot long meatball subs thinking I wouldn't get a chance to run. Zipped through the appointments with the plan now to cortisone the left plantar next Thursday and the right on the following Tuesday.
Millie, Akira and Koji were stuck in traffic coming back from the Blue Mountains, so despite my very full stomach decided to head out for a 10km around The Bay. Managed 43:10 which i'm pretty sure is my fastest 10km less than 1 hour after 2x Foot Longs. Dumped and puked about 5kg's straight after the run, feeling better now.
Have a 2 hour appointment with Emma the dentist tomorrow, then off to dribble beers out of the side of my mouth at the pub watching the footy feast.
Saturday, 10 September 2011
Coastal Classic
3:17.01 87th, victory in the award for most positions lost special victims category.
Tough start, straight up a steep hill aggravated the plantars, by 2km I was in agony. Was with a good group almost to Gaerie Beach and was having fun taking leaps of faith with Jamie Stewart on some pretty hairy trails. Looks like the group finished between 4th Terrence Bell to about 15th. Pretty sure I would've dropped off that group regardless, they were going pretty well.
After that it was ugly, I couldn't even walk without cramping, so had a long sit down while I tried to get some fluids into me. The last 4km's from the final aid station included a couple of blistering 13min km's but somehow I managed to make it to the finish, to a heap of deserved sledging from the boys.
I always knew it was stupid to race given my feet and fitness levels, but i'm bloody glad I did it and got to the finish. Despite the slow time I couldn't have managed to finish one second quicker and fought hard for every step. It is an excellent event and I'll definitely be back for redemption next year.
Brilliant running by Tucks to smash the record by 17mins and win by 4mins. I didn't get to see him in action after the 2nd km, but he obviously has a talent for the trail runs and i'm declaring him hot favourite to win 6ft track next year.
Will take a rest week to see if the feet settle and reassess from there. Hopefully they're ok as I seem to have been getting some decent training done lately as long as I stay just below max effort...and apparently away from hills.
In the mean time, I love September, best weather of the year and footy finals plus Rugby World Cup.
Tough start, straight up a steep hill aggravated the plantars, by 2km I was in agony. Was with a good group almost to Gaerie Beach and was having fun taking leaps of faith with Jamie Stewart on some pretty hairy trails. Looks like the group finished between 4th Terrence Bell to about 15th. Pretty sure I would've dropped off that group regardless, they were going pretty well.
After that it was ugly, I couldn't even walk without cramping, so had a long sit down while I tried to get some fluids into me. The last 4km's from the final aid station included a couple of blistering 13min km's but somehow I managed to make it to the finish, to a heap of deserved sledging from the boys.
I always knew it was stupid to race given my feet and fitness levels, but i'm bloody glad I did it and got to the finish. Despite the slow time I couldn't have managed to finish one second quicker and fought hard for every step. It is an excellent event and I'll definitely be back for redemption next year.
Brilliant running by Tucks to smash the record by 17mins and win by 4mins. I didn't get to see him in action after the 2nd km, but he obviously has a talent for the trail runs and i'm declaring him hot favourite to win 6ft track next year.
Will take a rest week to see if the feet settle and reassess from there. Hopefully they're ok as I seem to have been getting some decent training done lately as long as I stay just below max effort...and apparently away from hills.
In the mean time, I love September, best weather of the year and footy finals plus Rugby World Cup.
Thursday, 8 September 2011
Rrrunning
Reduced the volume this week with The Coastal Classic 29km trail race coming up on Saturday, last years winning time was 2:32 so unless I want to be stuck out there all day I'll need to be fairly fresh.
Using the easy week to add some quality, nothing special, but happy that it is all heading in the right direction:-
Monday - 10x500 (3min Cycle), averaged 94's. Slow as expected, but a step in the right direction.
Tuesday- Easy 12km's.
Wednesday - 22min fartlek at Wenty Park 6.13km @ 3:35km's
Thursday - Hard 2km, 6:24 (3:12, 3:12), quicker and easier than expected.
Feeling good, no excuses, looking forward to racing.
Using the easy week to add some quality, nothing special, but happy that it is all heading in the right direction:-
Monday - 10x500 (3min Cycle), averaged 94's. Slow as expected, but a step in the right direction.
Tuesday- Easy 12km's.
Wednesday - 22min fartlek at Wenty Park 6.13km @ 3:35km's
Thursday - Hard 2km, 6:24 (3:12, 3:12), quicker and easier than expected.
Feeling good, no excuses, looking forward to racing.
Saturday, 3 September 2011
On The Road Again
Back into it, feet continue to improve whilst increasing the volume and intensity. Managed 6km-22mins (3min), 4km (2km@4:10's, 2km@3:30km's) this morning in Centennial with Megan and Steve K, still over 2mins off top form but 1min better than 2 weeks ago. The other guys ran well. Megan did a 10km tempo in 42:10, looking good for her debut half. Steve did 2x3km, 1x4km (2km @ 1/2 pace, 2km hard), building nicely for NY Marathon.
Definitely going to race Coastal Classic on Saturday, i'm fascinated to see what it's all about. Have managed 3x consecutive 130km + weeks, whilst it's all been rubbish, i'm confident I can run it quite hard without doing any damage.
Apparently a cracker jack field of trail runners is assembling for this race. A pro from NZ is being shipped over by the sponsors InnoV8, Tucks after demolishing the Willy 2 Billy field, Brendan Davies 2nd place at this years 6ft track and soon to head over to Wales with the Australian Ultra Marathon team, Scott Milson former Bush Capital 60km champ fit as a fiddle after a few months training in Europe, Fats former 6ft champ and record holder, defending champ Damon Goerke winner of multiple international stage ultras, John Mergler age group record holder for bike leg at Hawaii Ironman and Poor Mans Comrades Record Holder.
Who knows who else will turn up, I'm looking forward to seeing these guys in action, for the record i'll tip Tucks. Not sure why, but i'm actually excited about this race. Probably because I've been in cotton wool for so long and looking forward to a world of pain.
Well done Tom Highnam on his win and PB at Striders this morning, held off a quality field, Chris Truscott, Thamal Cooray and Jeremy Horne.
Definitely going to race Coastal Classic on Saturday, i'm fascinated to see what it's all about. Have managed 3x consecutive 130km + weeks, whilst it's all been rubbish, i'm confident I can run it quite hard without doing any damage.
Apparently a cracker jack field of trail runners is assembling for this race. A pro from NZ is being shipped over by the sponsors InnoV8, Tucks after demolishing the Willy 2 Billy field, Brendan Davies 2nd place at this years 6ft track and soon to head over to Wales with the Australian Ultra Marathon team, Scott Milson former Bush Capital 60km champ fit as a fiddle after a few months training in Europe, Fats former 6ft champ and record holder, defending champ Damon Goerke winner of multiple international stage ultras, John Mergler age group record holder for bike leg at Hawaii Ironman and Poor Mans Comrades Record Holder.
Who knows who else will turn up, I'm looking forward to seeing these guys in action, for the record i'll tip Tucks. Not sure why, but i'm actually excited about this race. Probably because I've been in cotton wool for so long and looking forward to a world of pain.
Well done Tom Highnam on his win and PB at Striders this morning, held off a quality field, Chris Truscott, Thamal Cooray and Jeremy Horne.
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