WOW! said the Owl

AM
12km - 49:14. 3km easy, 6km hard (21:04), 3km easy.

Met the very generous Aunty Emma at Queens Park for a play date and picnic with Akira after her swim session. Pleasantly surprised with the pace of the tempo on the Centennial Park goat track, started with 3:38 and got quicker each km.

Sydney has turned on the most beautiful day in the history of the world, it would suck to be nocturnal today. Looking forward to Rebecca and Jeremy's wedding at St Finbar's Glenbrook, same church where Millie and I were married seven and a half years ago. Millie missed Akira last night, so he is coming for a surprise visit to the ceremony. I had planned to do an arvo run between the ceremony and the reception, but will now be driving Akira back home so Aunty Naomi and Belinda can take over the little man sitting duties. I could do with a freshen up anyway, hoping for a strong finish to the shortish long run tomorrow.

Hot tip, if you want avoid a lecture from your wife, don't give your kid an Easter Egg before a wedding.

12km

Man Date

12km - 53:10. Ran around the local golf courses, Barnwell and Massey Parks.

My new favourite client, Mrs Fats' husband delivered the most juicy delicious cupcakes ever to make their way into my mouth. I even saved him a few, i'm proud yet surprised by my new found discipline.

Sister in law Rebecca is getting married tomorrow and Millie is on bridesmaid duty in the Blue Mountains tonight. It's been a big day for us boys, we ran amok all afternoon, scoffed some pizza and watched footy to end an awesome day. Tough for Millie though, it's her first night away from the little man.

12km

Brulee'd

AM
9km - 44:00. Headed to The Bay and bumped into the Timbrell Squad, where Mark Mc was doing some 5min efforts at 3:10km pace. Very impressed that anyone can run that fast at 5:30am.

Arrived at work to be met by Emma who made a surprise delivery of two delicious Creme Brulee's, one each for Millie and myself. For a very intelligent girl it's amazing that she thought that the second would make it home.

During my break I snuck in a strength sesh and a quick clipper job, number one all over for efficiency.

PM
18.4km - 75min. 15min easy, 20min hilly fartlek in Callan Park (hard 550ish metres - 200m flat, 200m hill, 150m flat, float 250ish metres downhill) avg 3:57km's, 5min easy, 20min threshold around The Bay avg 3:49km's, 15min easy. Finished the threshold with an almighty technicolour vomit which had a distinct smell of egg, cream and justice.

Finally getting my test results tomorrow, if Dr Kwan can come up with anything better than 'stop eating crap food' i'll be a happy boy.

Chicken pies and Ben and Jerry's strawberry cheesecake tonight, Millie is the best!

27km's

Goulash

AM
9km - 42:02 to Wenty Park.

PM
27km - 1:59.12 to Centennial Park. Solid enough, went looking for hills, so spent quite a bit of the run doing laps of Queens Park and Robinson and Loch Ave's. Apart from a celebrity lap of the white fence with Emma Rilen it was a very uneventful, ho hum, needs to be done run. Happy to put another tick on the program.

Millie's goulash for dinner and Ben and Jerry's Phish Food for dessert. The best goulash since Ella Legradi, the mother of Gabriella, brought a giant pot to the school multicultural food fare in 1983. I've tried every Hungarian restaurant I can find, not that there are many, but they all suck compare to Ella and Millie.


36km's

VB Tuesday

9km - 40:02. Morning run to Wenty Park, was greeted by three blokes who'd already polished off 1/2 a case of VB, gave me a good cheer every lap.

22km - 3km easy, 16km tempo - 60:42 (3:48km's), 3km easy. Arvo in Centennial Park, got bored doing four and a bit laps, no wonder the cyclists are always angry with the world. Pretty happy with the session, remarkably resisted the temptation to chase the sub 60min. A bit easier than the 12km at the same pace last week, but better conditions. Have 16km - sub 60min pencilled in for April 28th session, so definitely on track.

31km's

Sparrow's fart

20km - 88:17. Out the door at 4:30am, was impressed and a little disturbed to see so many other runners already out and about on The Bay. First 5km's was 25:15 including a stunning 6:20 1st km, but after that started to move well. Frantically chased Action who is off to London Marathon via cheering on David Criniti in Paris. He has worked bloody hard for this race, I predict he will kick arse, sub 2:47 with good conditions.

Rushed to work, but my first client didn't show, which gave me a chance to squeeze in a strength session. Was feeling pretty hungry and starting to regret choosing strength over a trip to Central Baking Depot for a few Beef Brisket Pies. Then in walks my 8am client bearing a strawberry and ricotta muffin to save the day. Everything fell into place for me today :-)

Off to see Coby for a much needed massage, he did a great job releasing my hips which were a bit stiff from the long run.

9km - 38:15. Ran home from work via Darling Harbour, Anzac Bridge, Iron Cove Bridge, pretty boring but a time effective run.

Took skater boy to the park

29km's

Jayawardene

35km - 2:45.00. With Emma, ran via Barnwell and Massey Park Golf Courses to Foreshore Trail. At 8km's we came across the debatably colour co-ordinated Caleb lurking in the bushes behind Concord Hospital :-) He joined us for about 7km's and picked up the pace a bit whilst giving us a guided historical tour along the way. Emma was fascinated by his facts, I was hoping in vain the chatter would slow the pace. We headed back to Abbotsford via Breakfast Point, Cabarita, Hen and Chicken, Abbotsford and Five Dock Bays. Amazing running by Emma, she was leading the way at the end and is looking good for Gold Coast. She was comfortable despite averaging a ridiculous 15sec per km quicker than her marathon pb!

We followed the run with an ice bath which sent Emma into shock, while Millie prepared her delicious world famous omlette's for brekky. Add three large, strong coffees and a jam and cream doughnut from Trovatino's and I was feeling pretty good again.

Struggled off two hours sleep after watching the Gold Coast Suns debut and the World Cup Final. What an amazing innings from Jayawardene, a real pity that it will soon be forgotten as it wasn't quite enough to get them home.


Just 40min strength this arvo, decided to skip the optional recovery run as we're off to the aquarium and need to do my Monday run at 4:30am tomorrow. Have a very busy day tomorrow and not sure i'll get a chance to run in the arvo.

184km's for the week.
110km road, 74km grass, avg pace 4:33km's. Will increase the percentage of grass km's and the average pace next week.

Anyone for rodent?

16km - 65.10. Around The Bay, including 10km pace run - 36.35, combining some over speed and attempting, unsuccessfully, to run relaxed at marathon race pace. 3km easy, 2km@Marathon Pace, 2km@1/2 Pace, 2km MP, 2km 1/2P, 2kmMP, 3km easy. Harder than I expected and maybe should've been 5ish sec per km slower, doesn't matter, it's done.

I learnt a surprising fact from a client today, Guinea Pig is a traditional dish in Peru. I guess Peruvians would find it peculiar that I ate baked beans, six fried eggs and a packet of Tim Tams for brekky today.
Roast Guinea Pig

After work, went to the Lego shop between The Aquarium and The Wildlife Park. Brought home a Duplo Police Motorcycle pack for Akira. I thought I was going to win Dad of the Year when his face lit up after opening the box, 20sec later he was done, I wish I could have that money back.


7.5km - 32.00 in the arvo from home around Hen and Chicken, Abbotsford and Five Dock Bays.

23km's

Happy Friday

10km - 50.05, beautiful morning out on The Bay, had the place to myself except for the rowers on the water. First 2km were 11:55, after that felt great. I feel like i've had a massage, enjoyed running in the heavies.

I love my Friday's, Mrs Fats often sends in a cake or biscuits, have a man date lined up with Akira including a trip to Dr Kwan to get the verdict on my stomach issues, then of course Friday Night Footy. I'll tip the Richmond Tigers to upset the Saints, Manly to thrash the Bunnies and who knows which version Penrith will turn up to play the Broncos.

40min strength in the arvo.

Doc had to cancel, due to illness. Is that like a massage therapist with bad posture or a bankrupt financial planner?

10km

Fisherman's Urine

9km - 41.19 in the morning to Opera House via Walsh Bay wharves, first run in the heavies, felt good but will take a while to get comfortable with the extra weight. Nearly puked as I ran past the blokes fishing off Wharf's two and three, the stench of their urine washed to the surface by the rain was overwhelming.

18.3km - 77min in the arvo in Centennial and Queens Park, 15min easy, 22min fartlek (1,2,3,4,3,2,1 with 1min floats), 5min easy, 20min threshold, 15min easy. Wasn't pretty, but glad to get through the session.

27km's

Hallway Racing

9km - 40.19 to Wenty Park in the morning. A glorious Sydney morning, not a cloud in the sky and a light breeze. Got to about 7km's before I even realised I was running.

24km - 1:51.30 in Centennial Park this arvo. Had Copey with us for the first 45min and Emma the dentist with me for 22km's, the last 2km's barefoot on McKay oval which is in great condition. Noticed that the flowers near Busby Pond are in full bloom, I hate that Emma is metrosexualising my running experience. Time to ditch my trusty Adizero Bostons, they have 1300+ km's on the clock and have earned retirement. Got a new pair of Adidas Supernova Response today, much heavier than i'm used to wearing, but want to try them on my easy runs given the amount of road volume i'm doing.

Got home and Akira was keen for a session of 12m hallway races, I got away to a good lead taking the first five races but he put up a brave contest and fought back deservedly taking the title 8-7. It's only a matter of time before Millie realises how much dirt and grass were on my shoes, i'll blame the little fella given that he is tucked in bed and can't defend himself.

33km's

Ponting

9km-41:30 to Wenty Park + strength in the morning.

3km easy, 12km hard (3:48km's), 3km's easy, around The Bay in the arvo. Last easter I couldn't break 40min for 10km in my first up tempo, so pleased to be well ahead of last year. The goal session is to run 30km's at 3:45km's five weeks prior to Gold Coast, happy enough with the start. Came across the wanker on the bike twice again today. He mouthed off both times, swerving at another pedestrian on the second lap, it's time to knock him into the shark infested bay.

Ricky Ponting resigned as captain today and fortunately has decided to bat on, i'm sure to the relief of the new captain. I can't believe the criticism of our most successful ever captain and by far our best batsman and fielder at the moment. Not surprisingly, those most critical seem to be lazy, unco, chicken shits that would never have the guts to stand behind the line of the new ball let alone have any concept of how fortunate we are to have witnessed such a great cricketer.

27km's

Day 1 - Tick

Managed to get my strength session done on King St Wharf before work, an early but great way to start the day. Nothing too challenging, just some core, glute and hammy work. My first two clients were runners, so weren't bothered that their massage therapist was sweaty and dressed in training gear.

On my break I did 9km-38:50, ran to Wentworth Park and had 5km's on the grass. Started raining about 2km and got heavier as the run progressed, promptly stopped raining when i finished.

Around The Bay for the arvo run, starting from King George's Oval with Copey, 20km-88:49. Only had one cyclist have a go at us, but he mouthed off both laps, so he was twice as annoying. Polished off a packet of light and tangy thins whilst sitting in the ice bath after the run.

29km's

Marathon training starts tomorrow

Track season finished with a whimper, but I'm happy with my best season of 800m's and feel confident that I have significant improvement to come. In the meantime, rather than treating winter as base building I've decided to attack and set a goal race. I'm having a crack at the Gold Coast Marathon in July. I'll consider it my debut but I've finished – albeit barely and very slowly – two marathons about six years ago. A lot of km's have been run since, I finally think I'm ready to handle the training and prepare to race hard for the full distance.

I managed decent volume throughout the track season and have built a good base over the last six winters, so hopefully it won't take me long to work into the marathon training. I only have 14 weeks specific training ahead of me and at this stage not sure of a target time, but just either side of 2:40 seems realistic based on my half marathon pb.