Monday
Just an easy 50 min run with Wooey during lunch. He seemed to be really struggling towards the end. Headed out to Pyrmont wharves before circling back around Hickson.
Tuesday
Headed out to Rushcutters with Charlie at lunch. Chose to avoid doing the HuRTS 45 progressive tempo. Not the right time to do this at this time of year.
Parted ways after one rep of a very nasty Loftus Street hill. I ventured forth the long way to Redleaf, jumped into the water before returning to the desk. 13km all up, very hot
Just an easy 50 min run with Wooey during lunch. He seemed to be really struggling towards the end. Headed out to Pyrmont wharves before circling back around Hickson.
Tuesday
Headed out to Rushcutters with Charlie at lunch. Chose to avoid doing the HuRTS 45 progressive tempo. Not the right time to do this at this time of year.
Parted ways after one rep of a very nasty Loftus Street hill. I ventured forth the long way to Redleaf, jumped into the water before returning to the desk. 13km all up, very hot
A little scattered in the running over Xmas as planned. A quick fly through of the last few days
Friday (Boxing Day) - headed down for a single lap of the Bay Run. Felt pretty sluggish after a full day of non-stop Xmas feasting. Did a short recovery down to Balmain with Lorie in the afternoon to add another 8km or so.
Saturday - another lap of the Bayrun. This time at tempo. Covered the 7km in 24:55, which puts its around 3:35min/km pace.
Sunday - short cycle to Drummoyne Pool and 2km freestyle. Again no running.
Being much better at resting / non-running days.
Friday (Boxing Day) - headed down for a single lap of the Bay Run. Felt pretty sluggish after a full day of non-stop Xmas feasting. Did a short recovery down to Balmain with Lorie in the afternoon to add another 8km or so.
Saturday - another lap of the Bayrun. This time at tempo. Covered the 7km in 24:55, which puts its around 3:35min/km pace.
Sunday - short cycle to Drummoyne Pool and 2km freestyle. Again no running.
Being much better at resting / non-running days.
My initial visit scored a resounding 8/10. Logical progression - head East again and try lunch. Highly recommended by running mate Mike C.
Does lunch really trump brunch?
Menu has six amazing sounding salads - thankfully no farcical names or puns. Just a list of the key ingredients with solid protein add-ons (hot smoked trout, chicken, egg). We chose three, and added a very hip-unfriendly caramel dulce de leche milkshake!
The birds-eye shot was taken beforehand...magic.
Dish one is cauliflower with hot smoked trout. The trout is hides ever-so-discretely below the dressing, but is praised in on dish two below. The hero here was actually little crunchy cauliflower pieces in a spice rub. Cute to look at, even better to eat. Double-edged sword - need more cauliflower next time.
100km running, salad and satisfaction should very seldom be found in the same sentence.
How could today possibly be the exception? Well it comes down to simple maths and compounding returns. Three salads, meticulously split in thirds for three to share. In addition, a half sized wife with (thankfully) an appropriately sized stomach. To my glee, on all three rounds my plate became my third plus 50% of her third.
Pat on the back for being the lucky bloke that married her...
No surprises on my ratings below.
Food - 9/10 - good enough that even those with a 'no-greens' policy would enjoy.
Value - 7/10 - mid $20s for a salad with protein? Priced to be a treat, not an every-day choice.
Other - 8/10 - hard to get a table but we were prioritised. 30 min from order to service (again).
Overall - 8/10 - happy to return even for a third time.
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| Same place, different menu (lunch), new company (Mike C) |
Does lunch really trump brunch?
Menu has six amazing sounding salads - thankfully no farcical names or puns. Just a list of the key ingredients with solid protein add-ons (hot smoked trout, chicken, egg). We chose three, and added a very hip-unfriendly caramel dulce de leche milkshake!
The birds-eye shot was taken beforehand...magic.
 |
| Cauliflower (left), Trout (top), Pumpkin (right) |
It's not normally my style to eat such dishes in sequence, but we did so nonetheless. Key issue is deciding which dish first? All three looked equally good so my 'save the best for last' strategy didn't work.
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| Cauliflower Salad plus Smoked Trout - avocado, chickpeas, corn, radish, fennel, almond & rocket - $18 + $7.50 |
Dish one is cauliflower with hot smoked trout. The trout is hides ever-so-discretely below the dressing, but is praised in on dish two below. The hero here was actually little crunchy cauliflower pieces in a spice rub. Cute to look at, even better to eat. Double-edged sword - need more cauliflower next time.
 |
| Hot Smoked Trout Salad - beetroot, freekah, rocket, shaved fennel, mint, zucchini, walnuts - $18 |
Hot-smoked trout ... very very addictive. Crumbled pieces leave a deep woody flavour on the palate. Rest of the dish was really an afterthought, but I did like the candied walnuts and crunchy greens.
I liken a chicken and pumpkin salad to a Happy Meal at Maccas. Happiness guaranteed but maybe too predictable! This was excuted well and tasty with moist chicken and a crunch-factor on par with a tub of Pringle's. May prefer the roast vegetable salad next time.
Difficult to pick dish of the day...I'm pretty sure my last supper would be the Cauliflower. It's borderline criminal not to have it with wood smoked trout.
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| Pumpkin Salad plus Chicken - kale, quinoa, red cabbage, cucumber, carrot, spinach - $18 + $5 |
I liken a chicken and pumpkin salad to a Happy Meal at Maccas. Happiness guaranteed but maybe too predictable! This was excuted well and tasty with moist chicken and a crunch-factor on par with a tub of Pringle's. May prefer the roast vegetable salad next time.
Difficult to pick dish of the day...I'm pretty sure my last supper would be the Cauliflower. It's borderline criminal not to have it with wood smoked trout.
100km running, salad and satisfaction should very seldom be found in the same sentence.
How could today possibly be the exception? Well it comes down to simple maths and compounding returns. Three salads, meticulously split in thirds for three to share. In addition, a half sized wife with (thankfully) an appropriately sized stomach. To my glee, on all three rounds my plate became my third plus 50% of her third.
Pat on the back for being the lucky bloke that married her...
No surprises on my ratings below.
Food - 9/10 - good enough that even those with a 'no-greens' policy would enjoy.
Value - 7/10 - mid $20s for a salad with protein? Priced to be a treat, not an every-day choice.
Other - 8/10 - hard to get a table but we were prioritised. 30 min from order to service (again).
Overall - 8/10 - happy to return even for a third time.
Finally, back to the original question - lunch vs brunch?
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| Bowlarama - $18 |
Both options stand above the crowd and frankly it is splitting hairs. Whilst breakfast has some real duds (e.g. granola), it is cheaper and the Bowlarma is a quality pick. In short, I'll be back for brunch.
Last one for the year. Joined a very small but dedicated HuRTS crew of 12 down at the Opera House Gates for 10x 3 min intervals with 60 sec rest.
This is suppose to be done at threshold pace.
Turned up 5 min late, so I only did 9 reps. Just a shirtless CT out front with a larger pack of 10 led by B Lambert 20m back each lap.
Really tough work on the back leg each trip with the headwinds. I managed to stick with CT on most reps, but faded on the final one. I'd imagine my pacing sat between 3:20s and 3:30s. 12km all up with the warm-down.
Time to hang up the shoes for any tough runs till the NY.
This is suppose to be done at threshold pace.
Turned up 5 min late, so I only did 9 reps. Just a shirtless CT out front with a larger pack of 10 led by B Lambert 20m back each lap.
Really tough work on the back leg each trip with the headwinds. I managed to stick with CT on most reps, but faded on the final one. I'd imagine my pacing sat between 3:20s and 3:30s. 12km all up with the warm-down.
Time to hang up the shoes for any tough runs till the NY.
Been a little slack on the run updates last few days. Combination of:
- moving house,
- no internet
- broken TomTom GPS watch, just got it fixed though
- R&R – I’ve put some good training in this year, want to rest up over Xmas/NY period.
Only notable run last few days has been a double Bay Run on Saturday morning. I call it a slow, progressive tempo to marathon pace of 2x7km.
Completed the 14km in exactly 55min, so a touch under 4 min/km. Pretty slow but good enough for the festive season!
Hope everyone has a great Xmas.
- moving house,
- no internet
- broken TomTom GPS watch, just got it fixed though
- R&R – I’ve put some good training in this year, want to rest up over Xmas/NY period.
Only notable run last few days has been a double Bay Run on Saturday morning. I call it a slow, progressive tempo to marathon pace of 2x7km.
Completed the 14km in exactly 55min, so a touch under 4 min/km. Pretty slow but good enough for the festive season!
Hope everyone has a great Xmas.
First up on my new neighborhood (Inner West) is a local favourite. Local Press absorbs a lot of foot-traffic from the Lilyfield Food Markets, just 50m away.
I pitch this to a hungry wife as a safe bet: solid spoon rating, #1 pick of our neighbours and mid-range pricing.
Menu is high impact and features house cured salmon. So I ponder - 'is curing is better than smoking?' No idea, but I love my $30/kg smoked salmon from Aldi. On this basis, the skepticism of my wallet is only matched by the curiosity of my palate.
I make the choice of the salmon with tabouli and poached egg. 18 min 45 seconds later, I'm served art on a plate.
'Moderation' rarely (if ever) has a place on my plate, but there were too many walnuts! First bite amazing, then comes the onset of caremalised sugar-induced fatigue.
Does half a box of Krispy Kreme donuts deliver 6x the pleasure of the doughnut #1? Not even close ... I hit that inflection point of diminishing pleasure after candied-walnut #9.
It's hard to critique an egg, but the cured salmon was a let-down for me. Without any saltiness, I was effectively eating an egg, on top low-grade sashimi, on top tabouli!
Lorie's fritters dish was solid but unremarkable. Positive - tomato salsa was nice and yes, the kitchen successfully sliced an avocado. Negative - bland salmon and small serving size.
A classic 'what if' scenario came to bear as Lorie and I waddled home $32 poorer and 75% less hungry...
How much better would life had been if we instead invested 4 x $7.50 bacon & egg rolls at the local markets. Queue for that was 40m long...
Score summary below:
Food - 6/10 - store-bought smoked salmon easily trumps house-cured salmon.
Value - 7/10 - mid-teens pricing. Can't complain.
Other - 7/10 - service acceptable, nice setting and even a Spanish dance studio 10m away.
Overall - 6.5/10 - big shrug on satisfaction and willingness to return.
So there completes a somewhat disappointing end to a 3 week brunch drought for us. Greener pastures elsewhere.
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| The Local Press - Lilyfield |
I pitch this to a hungry wife as a safe bet: solid spoon rating, #1 pick of our neighbours and mid-range pricing.
Menu is high impact and features house cured salmon. So I ponder - 'is curing is better than smoking?' No idea, but I love my $30/kg smoked salmon from Aldi. On this basis, the skepticism of my wallet is only matched by the curiosity of my palate.
I make the choice of the salmon with tabouli and poached egg. 18 min 45 seconds later, I'm served art on a plate.
 |
| Quinoa, tabouli with house cured salmon, candied walnuts & egg – $16.50 |
'Moderation' rarely (if ever) has a place on my plate, but there were too many walnuts! First bite amazing, then comes the onset of caremalised sugar-induced fatigue.
Does half a box of Krispy Kreme donuts deliver 6x the pleasure of the doughnut #1? Not even close ... I hit that inflection point of diminishing pleasure after candied-walnut #9.
It's hard to critique an egg, but the cured salmon was a let-down for me. Without any saltiness, I was effectively eating an egg, on top low-grade sashimi, on top tabouli!
 |
| Corn fritters with salmon, poached egg, avacado tomato & salsa - $15.50 |
Lorie's fritters dish was solid but unremarkable. Positive - tomato salsa was nice and yes, the kitchen successfully sliced an avocado. Negative - bland salmon and small serving size.
A classic 'what if' scenario came to bear as Lorie and I waddled home $32 poorer and 75% less hungry...
How much better would life had been if we instead invested 4 x $7.50 bacon & egg rolls at the local markets. Queue for that was 40m long...
Score summary below:
Food - 6/10 - store-bought smoked salmon easily trumps house-cured salmon.
Value - 7/10 - mid-teens pricing. Can't complain.
Other - 7/10 - service acceptable, nice setting and even a Spanish dance studio 10m away.
Overall - 6.5/10 - big shrug on satisfaction and willingness to return.
 |
| Barisa in action but zero interest from me unfortunately. |
So there completes a somewhat disappointing end to a 3 week brunch drought for us. Greener pastures elsewhere.
Very little to report. Using the second half of this week to really freshen up.
Wednesday - easy run into work and back again after work. Thursday - absolutely nothing, even used public transport for once!
Wednesday - easy run into work and back again after work. Thursday - absolutely nothing, even used public transport for once!
With a now 6+6km run to work plus a daily run at lunch, mileage is getting out of control. Triple run Monday and again today. The key is keeping the commute at 6 min/km plus.
Today session was the 45 min HuRTS fartlek: 60s on, 30s off with a turnaround at 22.5 min. I love this session. Smaller turnaround today, many of the faster guys MIA.
Running off a heavy last two days, I decided not to follow Fats + Jonathan. Most of the 45 min was solo, but found some help in Ray for the way out. Headwinds really made it tough with no one to draft off.
Still running naked (no watch), but I probably hit 6km in 22:30 min, and covered the back half in 21:45. Some of the negative split was wind-assisted. All up 12km at 3:39 min/km average. Float was maybe 20s/km slower than the 60s 'on'.
For comparison, last effort late September was 11.9km in 44 flat, so 3:44 min/km. Thus, today was an incremental improvement.
Today session was the 45 min HuRTS fartlek: 60s on, 30s off with a turnaround at 22.5 min. I love this session. Smaller turnaround today, many of the faster guys MIA.
Running off a heavy last two days, I decided not to follow Fats + Jonathan. Most of the 45 min was solo, but found some help in Ray for the way out. Headwinds really made it tough with no one to draft off.
Still running naked (no watch), but I probably hit 6km in 22:30 min, and covered the back half in 21:45. Some of the negative split was wind-assisted. All up 12km at 3:39 min/km average. Float was maybe 20s/km slower than the 60s 'on'.
For comparison, last effort late September was 11.9km in 44 flat, so 3:44 min/km. Thus, today was an incremental improvement.
Sunday - Moving house
Pretty exhausting Sunday, but a pending move is no excuse to derail training.
9am curfew for my morning run. Found myself in East Lindfield exploring a plethora or backstreet and mildly rolling hills. 15km quickly doubled but my legs were dangerously fresh from lack of a beating yesterday (rest day).
With the move all day was was pretty exhausting manual labour. Last item was the bike, so I ended up riding it 16km in the arvo to the house.
Another few hrs of unpacking was not enough. Misses wanted to check out the water near the Bay Run. So off in went for run round 2. Another 12km and no signs of leg fatigue.
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| Bay Run from the West end |
That made 42km for the day plus the spin.
Good close to a 150km plus week!
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| Weekly Summary |
Monday - Base Building
Certainly didn't feel much fatigue in the legs. Checked the resting HR and it was 37bpm.
Maiden run into the city from inner west. Tracked the back streets through Annandale then Pyrmont to make 8km before work.
Tragic hostage situation in Martin Place plus a soft lockdown for my building... Enough to stop most from venturing out at lunch? Not me of course. I simply changed my planned run to Hickson Wharves with Wooey from work. 10km all up along CBD streets that were empty.
Ordinarily I'd catch the bus home but figured a door to door effort home of 6km would be easier. No regrets and with the jog home, I banked 25km for the day.
 |
| Anzac Bridge |
Friday - Cremorne Point Loop
Last time running into work from the North, so I grabbed it with both hands, trotted along Pac Highway and the Harbour Bridge. Did a mini detour around Circular Quay to bank 10km all before 7am.
Seem to be feeling the affects of accumulated fatigue. Not so much so that I'd pass on a run down to Cremorne Point at lunch with Charlie D, Ness, Joe and Skins. Felt pretty sluggish on anything resembling an incline. No matter how good shape I'm in, stairs are never fun.
We even ran into Conway and Garth on the Bridge heading back. CD and I sort of had an understanding ... push the pace and surge past the boss.
By the end, we covered 14km and legs had loosened up for the better.
Quick spot check on myself
- low energy
- Struggling to run sub 5 min/km
- slightly tight right hip flexor
- slight swelling (I think) under left foot
- both calves feel strangly tight
- a little pain under right knee, disappeared after a few km
Sort of screams 'take a rest day'....
Also had a work Xmas party at the Pullman Circular Quay waterfront. Brought the misses along. Great company and even better food. Smoked trout, steamed baramundi, roasted potato.
Saturday - Almost Inactive
So for once I've listed to my body. Could be the first voluntary rest day I've taken in 6 months. Other rest days have simply been because I've just run a marathon, am injured, or incapacitated in some manner.
All to report is 2.5km at Lane Cove pool. Kept it interesting by doing a reverse pyramid session - 4,3,2,1,2,3,4 and even a 5. Here '1' represents 50m, and each had a 50m float in between.
Swimmers have a rip along the side. With some many kids around, I'm increasingly at risk of being arrested.
Spent the morning furniture shopping and picked up the keys for the new house. Lorie pretty excited. She chose the house before we even got engaged 2 years ago. Deliberately bought a place close to the 7km Bay Run.
Also took the dog + misses out for a bit of a marathon walk for 80 min later in the afternoon. Couldn't help myself to a few hill surges... after the 4th hill, my dog (Summer) was completely spent. Poor thing spent the next 2 hours motionless on the floor.
Last time running into work from the North, so I grabbed it with both hands, trotted along Pac Highway and the Harbour Bridge. Did a mini detour around Circular Quay to bank 10km all before 7am.
Seem to be feeling the affects of accumulated fatigue. Not so much so that I'd pass on a run down to Cremorne Point at lunch with Charlie D, Ness, Joe and Skins. Felt pretty sluggish on anything resembling an incline. No matter how good shape I'm in, stairs are never fun.
We even ran into Conway and Garth on the Bridge heading back. CD and I sort of had an understanding ... push the pace and surge past the boss.
By the end, we covered 14km and legs had loosened up for the better.
Quick spot check on myself
- low energy
- Struggling to run sub 5 min/km
- slightly tight right hip flexor
- slight swelling (I think) under left foot
- both calves feel strangly tight
- a little pain under right knee, disappeared after a few km
Sort of screams 'take a rest day'....
Also had a work Xmas party at the Pullman Circular Quay waterfront. Brought the misses along. Great company and even better food. Smoked trout, steamed baramundi, roasted potato.
Saturday - Almost Inactive
So for once I've listed to my body. Could be the first voluntary rest day I've taken in 6 months. Other rest days have simply been because I've just run a marathon, am injured, or incapacitated in some manner.
All to report is 2.5km at Lane Cove pool. Kept it interesting by doing a reverse pyramid session - 4,3,2,1,2,3,4 and even a 5. Here '1' represents 50m, and each had a 50m float in between.
Swimmers have a rip along the side. With some many kids around, I'm increasingly at risk of being arrested.
Spent the morning furniture shopping and picked up the keys for the new house. Lorie pretty excited. She chose the house before we even got engaged 2 years ago. Deliberately bought a place close to the 7km Bay Run.
Also took the dog + misses out for a bit of a marathon walk for 80 min later in the afternoon. Couldn't help myself to a few hill surges... after the 4th hill, my dog (Summer) was completely spent. Poor thing spent the next 2 hours motionless on the floor.
 |
| Keys to the new place ... Lilyfield |
Big big fail from the GP.
I'm anemic with very low iron - possibly explains my recent flatness / fatigue. Add to the mix high cholesterol too. Obviously I take this all with a grain of salt. Doubt the GP I saw has many other runner patients.
Anyway, hard to do much today with the wind and rain. Caught up with Jono L for a lunch recovery. 6 weeks ago Jono was explaining his plan to go from 10km to 90km per week within a 3 weeks. I said "that's the perfect recipe for shin splints". Well guess what, he's now blessed with shin splints and could only do 5km today.
I kicked on a little and covered 9km. Course was Hickson Wharves, then later around Observatory Hill. Had to cut it short as the weather was making life pretty miserable.
Saw a window of clearness in the evening and took my chances with a 9km jog home. Got to North Sydney before the heavens opened up. At least I got a free shower out of it...
18km for the day
I'm anemic with very low iron - possibly explains my recent flatness / fatigue. Add to the mix high cholesterol too. Obviously I take this all with a grain of salt. Doubt the GP I saw has many other runner patients.
Anyway, hard to do much today with the wind and rain. Caught up with Jono L for a lunch recovery. 6 weeks ago Jono was explaining his plan to go from 10km to 90km per week within a 3 weeks. I said "that's the perfect recipe for shin splints". Well guess what, he's now blessed with shin splints and could only do 5km today.
I kicked on a little and covered 9km. Course was Hickson Wharves, then later around Observatory Hill. Had to cut it short as the weather was making life pretty miserable.
Saw a window of clearness in the evening and took my chances with a 9km jog home. Got to North Sydney before the heavens opened up. At least I got a free shower out of it...
18km for the day
Keeping the effort at a minimum but maintaining the miles.
10km into the city with Matt as per usual. Had to moderate his pace expectations to 5+ min/km Trying to savour these few remaining changes to run from the North, as I move to inner-west this coming weekend.
Back out again at Lunch with newly-made dad Richard Woo (Wooey). Wooey's update - 3 weeks tending to a newborn, so 3 weeks of no running (or sleeping). It was another 12km around the Domain then circling Garden Island before making the return.
Pace was again easy, so much so I did 2x25 push-ups.
22km for the day.
10km into the city with Matt as per usual. Had to moderate his pace expectations to 5+ min/km Trying to savour these few remaining changes to run from the North, as I move to inner-west this coming weekend.
Back out again at Lunch with newly-made dad Richard Woo (Wooey). Wooey's update - 3 weeks tending to a newborn, so 3 weeks of no running (or sleeping). It was another 12km around the Domain then circling Garden Island before making the return.
Pace was again easy, so much so I did 2x25 push-ups.
22km for the day.
Bike just back from service and it runs like a dream. 25 min spin across the bridge and straight into a bricks run from Observatory Hill. I headed down to Hickson before shooting towards around Darling Harbour.
Why do this? Well it was 6:30am, I was too early for work and I saw some floating Santas in the distance. Covered 6km on foot in my bike gear with a backpack on.
2 weeks since I did some speed but I unwillingly turned up to the HuRTS 2x20min. Front (Tom, Barts, CT, Quentin) much too fast at sub 3:20 min/km, leaving me desperately but trying to hold onto Fats for the first 3km. No luck, and I remained ever so stranded for the remaining 9km.
Turnaround was 50m short of the end of Hickson Road. I used the 3min to jog around before heading back into some headwinds. Embarrassingly got passed by the front group at CQ and was unable to latch on.
The only positive was that I am always able to make easy gains on hills (today no different). I even passed the mountain goat Fats as well as Macca.
Return journey was 20:10, so a 10s positive split! Boy I am out of form right now. Difficult to dissect my splits as I'm using strava on the phone, which runs continuously....
Way out (5.9km in 20:00) 0-5km was 3:29, 3:23, 3:24: 3:33, 3:29
Way back (5.9km in 20:10): 0.8-5.8km: 3:22, 3:31, 3:35, 3:34, 3:35
With the warm-up and warm-down, I covered 15.6km of which 11.8km was tempo.
Finished the day off with a cycle back home - not too much left in the tank. Rest of the week will be very easy.
Why do this? Well it was 6:30am, I was too early for work and I saw some floating Santas in the distance. Covered 6km on foot in my bike gear with a backpack on.
 |
| Darling Harbour - floating Santas |
2 weeks since I did some speed but I unwillingly turned up to the HuRTS 2x20min. Front (Tom, Barts, CT, Quentin) much too fast at sub 3:20 min/km, leaving me desperately but trying to hold onto Fats for the first 3km. No luck, and I remained ever so stranded for the remaining 9km.
Turnaround was 50m short of the end of Hickson Road. I used the 3min to jog around before heading back into some headwinds. Embarrassingly got passed by the front group at CQ and was unable to latch on.
The only positive was that I am always able to make easy gains on hills (today no different). I even passed the mountain goat Fats as well as Macca.
Return journey was 20:10, so a 10s positive split! Boy I am out of form right now. Difficult to dissect my splits as I'm using strava on the phone, which runs continuously....
Way out (5.9km in 20:00) 0-5km was 3:29, 3:23, 3:24: 3:33, 3:29
Way back (5.9km in 20:10): 0.8-5.8km: 3:22, 3:31, 3:35, 3:34, 3:35
With the warm-up and warm-down, I covered 15.6km of which 11.8km was tempo.
Finished the day off with a cycle back home - not too much left in the tank. Rest of the week will be very easy.
Great new smoothie idea from the weekend. Fact - smoothies need creaminess. This recipe uses avocados which are now in season. Also coconut almond spread is amazing in a drink. Good fats, low on carbs and very tasty.... please try.
Coconut Almond Green Smoothie (4 ingredients)
- 1 avocado
- 1-2 Tbsp coconut almond spread (use MiLA's)
- 1 Cup almond milk
- 1/2 Tbsp honey (optional)
Blend together and chill in the freezer for 15 minutes.
Feel free to add more honey/maple syrup for sweetness (or skip entirely). The above is just a solid smoothie base, with scope to add extras such as greek yogurt, cocoa, oats, chia, protein powder, leafy greens and even fruit.
Nutritional information:
- protein 10g
- fat 44g
- carbs 31g
- sugar 11g (with honey)
- calories 526
 |
| Coconut almond green smoothie |
- 1 avocado
- 1-2 Tbsp coconut almond spread (use MiLA's)
- 1 Cup almond milk
- 1/2 Tbsp honey (optional)
Blend together and chill in the freezer for 15 minutes.
Feel free to add more honey/maple syrup for sweetness (or skip entirely). The above is just a solid smoothie base, with scope to add extras such as greek yogurt, cocoa, oats, chia, protein powder, leafy greens and even fruit.
Nutritional information:
- protein 10g
- fat 44g
- carbs 31g
- sugar 11g (with honey)
- calories 526
Luckily the weather eased and I joined Matt for another very early trundle into the city. Small extension across Cahill Expressway brought the total to 10km. Pace around 5 min/km.
Lunch came round, heat picked up to high 20s but the humidity was the killer. The double run for the day was with HuRTS down to Hickson Wharves. Terrible terrible cross-winds on the return as we wound around the piers. I had to drop off after 14km, but by that time my daily total was pretty alarming at 24km... Monday's used to be a rest or recovery day, but no longer.
Also over the last 4 days, I've been recording my resting heart rate (RHR) vs daily mileage. Something I've never done before, but looking for a flag for when a rest day is needed.
Lunch came round, heat picked up to high 20s but the humidity was the killer. The double run for the day was with HuRTS down to Hickson Wharves. Terrible terrible cross-winds on the return as we wound around the piers. I had to drop off after 14km, but by that time my daily total was pretty alarming at 24km... Monday's used to be a rest or recovery day, but no longer.
Also over the last 4 days, I've been recording my resting heart rate (RHR) vs daily mileage. Something I've never done before, but looking for a flag for when a rest day is needed.
 |
| RHR vs daily mileage |
2nd weekend running with a notable absence of a long-run. Unsuccessfully tried to sneak out at 6:30am for a run through the rural roads of Matcham, Central Coast. What a fail - Lorie woke up, gave me a lecture about a much needed rest day and ordered me back.
So all to report was a few laps in the pool (25 min total) plus a 5km loosener later in the afternoon with the misses. Got in a few hill surges, but essentially the first rest day perhaps in 3 months.
Even with the lack of Sunday LR, weekly total at 137km. Unbelievable - I have not been counter but the double runs really do build the miles during the week.
So all to report was a few laps in the pool (25 min total) plus a 5km loosener later in the afternoon with the misses. Got in a few hill surges, but essentially the first rest day perhaps in 3 months.
Even with the lack of Sunday LR, weekly total at 137km. Unbelievable - I have not been counter but the double runs really do build the miles during the week.
Friday - Recovery
Energy best described as deflated..,, so I brought forward my semi-annual GP check-up - check the iron which is always an issue. See if anything is abnormal next week.
So it was just 10km of recovery in the morning. Small detour back around Luna Park. Also no to the usual Redleaf run at lunch. I did get out for a short stretch out around the Opera House just before dinner.
Saturday - Farmland and Sand
Out at Central Coast this weekend with ex-uni mates plus partners. Excellent chance to explore some new ground, with the beach house 9km inland from Terrigal beach. 85 min through flat and winding rural roads early morning. Tried to find the roads to the beach... found some horses, a winery, cows and a few old farmers on the porch on rocking chairs... Gave up after 45 min and turned back.
Strange that after 60 min, I hit a rough patch despite pace no faster than 5 min/km. Other challenge was avoiding becoming roadkill. No paths, reasonable amount of traffic. Must have covered 16km all up by the time I returned. Ended up floating in the pool ...
Round 2 for the day (3 hours later) ... south end of Terrigal Beach lying on the sand. Opportunity for sand running with Lorie and two (non-running) mates Steve and Richard.
They stuck to the hard sand, so the only logical handicap is that I stick to the soft sand. Very, hard, work.... I laboured my way northwards to the beach end, before turning back into a stiff headwind. Had no watch / phone, but I estimated 8km all up at 6 min/km.
24km all up for the day.
Energy best described as deflated..,, so I brought forward my semi-annual GP check-up - check the iron which is always an issue. See if anything is abnormal next week.
So it was just 10km of recovery in the morning. Small detour back around Luna Park. Also no to the usual Redleaf run at lunch. I did get out for a short stretch out around the Opera House just before dinner.
 |
| Bridge from Circular Quay |
Saturday - Farmland and Sand
Out at Central Coast this weekend with ex-uni mates plus partners. Excellent chance to explore some new ground, with the beach house 9km inland from Terrigal beach. 85 min through flat and winding rural roads early morning. Tried to find the roads to the beach... found some horses, a winery, cows and a few old farmers on the porch on rocking chairs... Gave up after 45 min and turned back.
Strange that after 60 min, I hit a rough patch despite pace no faster than 5 min/km. Other challenge was avoiding becoming roadkill. No paths, reasonable amount of traffic. Must have covered 16km all up by the time I returned. Ended up floating in the pool ...
Round 2 for the day (3 hours later) ... south end of Terrigal Beach lying on the sand. Opportunity for sand running with Lorie and two (non-running) mates Steve and Richard.
They stuck to the hard sand, so the only logical handicap is that I stick to the soft sand. Very, hard, work.... I laboured my way northwards to the beach end, before turning back into a stiff headwind. Had no watch / phone, but I estimated 8km all up at 6 min/km.
24km all up for the day.
Uneventful recovery run again into the city - certainly glad the crazy overnight stores had cleared. Kept the pace incredibly slow with the knowledge I would be back out at lunch.
It wasn't a hard decision to give the HuRTS hills session a miss. Instead, headed out with Charlie D back across the bridge onto the North Shore. The visit this time ... Balls Head Reserve.
Course slightly discontinuous, strewn with stairs, hills but extremely rewarding views of the harbour and the Waterhen Navel bases. There's a nice little 1km odd bush track that circles the reserve, which presumably you can follow around to Greenwich. No time to do that today unfortunately.
Return journey was direct. I pushed the hills a little and eased back on the flats. Returned back probably in 65 min for 11km all up.
Full credit to CD who continues to pull a rabbit out of the hat when I am looking some new exploration ground. Also I appreciate its hard lugging up an extra 25kg on inclines >2 degrees. I once tried running with a 35kg weight (aka wife) attached on my back... never doing that one again.
Found some unexpected company in the Northside Runners for 3km of my commute this morning. Basically got swept up in a group of 10 along the Willoughby cycle paths. Turns out they do 10km in the area most morning plus trails on Saturdays.
Round 2 at lunch on the legs. All I can say is humid, humid and humid. It's getting tougher and tougher to run midday. I joined MC, Bruce, Jonathan and Crossy for the long-long version down to Redleaf. Consensus in such weather as pretty simple - find some whatever and jump in.
Redleaf pool absolutely beautiful for the 2 minutes I was in. Run turned out longer than expected ... 8km out and 8km back.
Big surprise to the upside for the day - 25km all up
Round 2 at lunch on the legs. All I can say is humid, humid and humid. It's getting tougher and tougher to run midday. I joined MC, Bruce, Jonathan and Crossy for the long-long version down to Redleaf. Consensus in such weather as pretty simple - find some whatever and jump in.
Redleaf pool absolutely beautiful for the 2 minutes I was in. Run turned out longer than expected ... 8km out and 8km back.
Big surprise to the upside for the day - 25km all up
I've lied to the misses and am not proud of it...
Was on the receiving end an intervention last night - she saw my Strava kms last week and joined the dots with my comment at the start -"this will be an easy week". The result was a blanket ban on intervals at lunch.
This was not a bad thing mind you - missed the 14x3min intervals in 31 degrees.
Substituted as best I can. Headed down to Lane Cove pool for a poor attempt at 100m swim intervals in the early morning. Did a few run strides on my way back, but it is only 3.5km out and 3.5km back.
My deviation from the no-run promise came with a 10km recovery run home. Frankly I hate catching the train and enjoy this a lot more.
Will face the wrath if and when she reads this post...
Was on the receiving end an intervention last night - she saw my Strava kms last week and joined the dots with my comment at the start -"this will be an easy week". The result was a blanket ban on intervals at lunch.
This was not a bad thing mind you - missed the 14x3min intervals in 31 degrees.
Substituted as best I can. Headed down to Lane Cove pool for a poor attempt at 100m swim intervals in the early morning. Did a few run strides on my way back, but it is only 3.5km out and 3.5km back.
My deviation from the no-run promise came with a 10km recovery run home. Frankly I hate catching the train and enjoy this a lot more.
Will face the wrath if and when she reads this post...
Caught in two minds as to whether I will re-attempt a rest week. In the absence of a decision, I joined Matt for a very early commute. First km spit of 5:20, and like clockwork came the comment from the front "can we go a little faster...".
I'm sure he's sick of my perpetual complaints about sore legs. Hence I obliged and we brought the pace to 4:40s for the rest of the trip. Circled around Observatory Hill, through the Rocks to complete 9km.
Lunch weather was horribly hot (perhaps 30 degrees). Saw an invitation for some going to Rushcutter for 400s and absolutely no interest. Joined around 10 of the HuRTS for the Hickson Road Wharves run. Foot feeling a little suspect so I cut the run off short around the Opera House.
23km all up for the day.
I'm sure he's sick of my perpetual complaints about sore legs. Hence I obliged and we brought the pace to 4:40s for the rest of the trip. Circled around Observatory Hill, through the Rocks to complete 9km.
Lunch weather was horribly hot (perhaps 30 degrees). Saw an invitation for some going to Rushcutter for 400s and absolutely no interest. Joined around 10 of the HuRTS for the Hickson Road Wharves run. Foot feeling a little suspect so I cut the run off short around the Opera House.
23km all up for the day.
Saturday - Northbridge Trails
5 hours sleep not enough to dull my enthusiasm for a 6:45am start with Bryan. Kicked off at Artarmon Station and headed down the back streets of Northbridge. Heat picked up quickly and the trails starting at the gold course provided great respite. This brought us to Tunks park, where at Bryan's request we did a short monkey bar session.
Cut through the park onto some incredible little trails that line a small creek, before winding up the stairs to cycle paths around Willoughby Leisure Centre area. Finished back at the station with my watch saying 18km all up.
Out in the Hills district in the pm and joined Lorie for another 6km. She runs at 6 min/km pace so it's all easy, not to mention pancake flat paths. Threw in 10x10 push-ups and 3x15 dips, generally using any bus stop I passed as the catalyst
24km all up for the day.
Sunday - The Ponds
Meandered my way through Kellyville, The Ponds and Quakers Hill. Basically aimlessly wandered around observing the ridiculous levels of urban sprawl out in Sydney's NW. Half this area used to be farmland; not it is just endless identical looking houses ,,, no greenery, no character.
Had to run naked (watch still broken) - but I must have been out there for 100min. Safe to say 18km all up. Legs a lot fresher today.
So this could be my worst ever attempt at a cut-back week. Tuesday and Thursday each involved some quality, but not 100%. First 5 days I felt incredibly flat, but weekend much better.
140km all up.
5 hours sleep not enough to dull my enthusiasm for a 6:45am start with Bryan. Kicked off at Artarmon Station and headed down the back streets of Northbridge. Heat picked up quickly and the trails starting at the gold course provided great respite. This brought us to Tunks park, where at Bryan's request we did a short monkey bar session.
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| Tunks Park in Northbridge near the water |
Cut through the park onto some incredible little trails that line a small creek, before winding up the stairs to cycle paths around Willoughby Leisure Centre area. Finished back at the station with my watch saying 18km all up.
Out in the Hills district in the pm and joined Lorie for another 6km. She runs at 6 min/km pace so it's all easy, not to mention pancake flat paths. Threw in 10x10 push-ups and 3x15 dips, generally using any bus stop I passed as the catalyst
24km all up for the day.
Sunday - The Ponds
Meandered my way through Kellyville, The Ponds and Quakers Hill. Basically aimlessly wandered around observing the ridiculous levels of urban sprawl out in Sydney's NW. Half this area used to be farmland; not it is just endless identical looking houses ,,, no greenery, no character.
Had to run naked (watch still broken) - but I must have been out there for 100min. Safe to say 18km all up. Legs a lot fresher today.
So this could be my worst ever attempt at a cut-back week. Tuesday and Thursday each involved some quality, but not 100%. First 5 days I felt incredibly flat, but weekend much better.
140km all up.
Once again much too difficult to do a passive Friday...
Morning was brilliant ... slightly cloudy but a lot cooler than earlier in the week. Started off with 9km recovery run to work. I seem to still be struggling with energy levels in the morning. Explains the 5:20 min/km pace but at an effort that felt much faster.
Fridays have now turned into Redleaf run 7km out 7km back. Joined MC, John, Clarkey and had a good chat about nutrition on the way. Turns out Clarkey is an absolute monster at Ironman with an 8:50 under his belt. Again great to head out for a dip. Felt much better running than in the morning - covered 16km in 79min.
Other good news is I just entered Six Foot Track next year - 14 March 2015. Something to train over summer....
Morning was brilliant ... slightly cloudy but a lot cooler than earlier in the week. Started off with 9km recovery run to work. I seem to still be struggling with energy levels in the morning. Explains the 5:20 min/km pace but at an effort that felt much faster.
Fridays have now turned into Redleaf run 7km out 7km back. Joined MC, John, Clarkey and had a good chat about nutrition on the way. Turns out Clarkey is an absolute monster at Ironman with an 8:50 under his belt. Again great to head out for a dip. Felt much better running than in the morning - covered 16km in 79min.
Other good news is I just entered Six Foot Track next year - 14 March 2015. Something to train over summer....
Again I've failed at keeping the mileage low. Early morning text from Matt asking for some run company into the city - had to oblige at a pace that is slightly-faster-than-recovery for 9km all up.
I was looking for an excuse NOT to ride - lower back is really killing me after 2 days of easy cycling. Must be really bike unfit and/or need a proper adjustment to my bike position.
Headed out at lunch with HuRTS. Normally I avoid Thursdays like the plague as short speed work does not suit me well. Session was 7x400m at Rushcutters then 3km tempo.
Again struggling with motivation so I stuck at the back for the 400s, maybe at 82s per rep. I did put a bit more of a committed effort in the 3km tempo and ran with Enda and MC. Came in at 10:26 for 3km, so a touch under 3:30. Felt better and better the longer I went.
Again running naked (no watch), but probably did 21km for the day.
I was looking for an excuse NOT to ride - lower back is really killing me after 2 days of easy cycling. Must be really bike unfit and/or need a proper adjustment to my bike position.
Headed out at lunch with HuRTS. Normally I avoid Thursdays like the plague as short speed work does not suit me well. Session was 7x400m at Rushcutters then 3km tempo.
Again struggling with motivation so I stuck at the back for the 400s, maybe at 82s per rep. I did put a bit more of a committed effort in the 3km tempo and ran with Enda and MC. Came in at 10:26 for 3km, so a touch under 3:30. Felt better and better the longer I went.
Again running naked (no watch), but probably did 21km for the day.
Stopped off by Lane Cove pool again this morning, purely because I was up at 5:30am, looked at my scrawny arms and had nothing else to do. 1.5km very easy freestyle, before jumping back on the bike and off to work.
Trying to minimise run mileage this week, so I turned down an offer for a 20km MLR to Bondi. Headed out to Blue's Point with Chris from work. Nice amount of hills on the return.
Relaxed pace and had to wait for him on any ascent >2 degrees. Suppose it's the challenge you face when running with someone just back from honeymoon... Extended my run a little (solo) along Cahill Express and a loop around the Opera House.
Watch not working, but imagine I covered 12km all up in 60 min. Cycled back home to complete the 4th stage for the day. Got passed on the bridge by a middle aged guy on a mountain bike wearing sandels... embarrassing.
Trying to minimise run mileage this week, so I turned down an offer for a 20km MLR to Bondi. Headed out to Blue's Point with Chris from work. Nice amount of hills on the return.
Relaxed pace and had to wait for him on any ascent >2 degrees. Suppose it's the challenge you face when running with someone just back from honeymoon... Extended my run a little (solo) along Cahill Express and a loop around the Opera House.
Watch not working, but imagine I covered 12km all up in 60 min. Cycled back home to complete the 4th stage for the day. Got passed on the bridge by a middle aged guy on a mountain bike wearing sandels... embarrassing.
I very rarely have baked goods - too much butter, oil, refined sugar and refined carbs.
The misses has just nailed a really simple combo... Big tick on being healthy, easy and tasty.
Chai Almond Slice (3 ingredients, 20 min)
- 1 Jar (250g) Chai Spiced Almond Spread (use MiLA's)
- 1 egg
- 1/2 tsp baking soda
- optional crushed walnuts/almonds
Combine all ingredients and fill 1.5cm thick in a greased baking tray. Bake at 175 degrees for 16 minutes fan forced (check after 14 min as ovens vary). Remove from oven to cool for 10 min, cut into 8-10 slices and serve.
Suppose to serve 4-5 people, but I ate the whole thing in two sittings. The waft of the chai spice once baked is amazing and the texture is slightly chewy. Also on the nutrition front:
- Good source of fats and high protein
- Gluten and dairy free
- No refined sugar (naturally sweetened via minor amount of honey in the spread)
- No refined/processed carbs or added oils
Note - crushed nuts give some texture, but can be added before or after baking.
The misses has just nailed a really simple combo... Big tick on being healthy, easy and tasty.
 |
| Chai almond slice - 3 ingredients |
- 1 Jar (250g) Chai Spiced Almond Spread (use MiLA's)
- 1 egg
- 1/2 tsp baking soda
- optional crushed walnuts/almonds
Combine all ingredients and fill 1.5cm thick in a greased baking tray. Bake at 175 degrees for 16 minutes fan forced (check after 14 min as ovens vary). Remove from oven to cool for 10 min, cut into 8-10 slices and serve.
Suppose to serve 4-5 people, but I ate the whole thing in two sittings. The waft of the chai spice once baked is amazing and the texture is slightly chewy. Also on the nutrition front:
- Good source of fats and high protein
- Gluten and dairy free
- No refined sugar (naturally sweetened via minor amount of honey in the spread)
- No refined/processed carbs or added oils
Note - crushed nuts give some texture, but can be added before or after baking.
Magpie 1, Hoey 0
Decided to roll the dice and ride to work in pretty damp roads. No longer than 5 min in I was deeply regretting this.
There I was, riding innocently past Artarmon Oval, when I heard a piercing sound from the skies. Looked up just as a huge magpie came swooping down. Lucky I reacted fast, else I would have lost an eye.
The magnificent creature hitched a ride on my head for 400m. Attack after attack after attack...I was completely petrified...
This little experience wasn't enough to dampen my spirit. I was very early so I parked the bike at Observatory hill, did a short 30min light bricks session in my Lycra before heading to work.
HurTS 4x10min
I have not done this session for year. Also I think I'm coming down with a cold; coughing early hours of the morning, sniffly nose, been feeling low energy last few days. 150km a week was bound to catch up with me eventually...
This feeling plus humid/windy conditions was basically the recipe of a pretty tough (ie miserable) session with HuRTS. Spent each of the 4 reps stranded between the front and mid groups. Watch is broken so was doing these ones naked. Actual pace mid 3:30s, but it felt like 2:30s (in a bad way that is).
We start at the Stone Pillars and it's a double out-and-back. Both times I made it about 40m before opera gates (2.75km one way). Found some company on reps 1 and 3 with JFen, Bruce and Macca. Reps 2 and 4, I was solo and unsuccessfully tried to follow Tom as he passed everyone with ease and surged the hills.
The key is a strong reps 2 and 4, into the headwinds and up the hills. This is where I focused my efforts and I was happy to finish 3rd and 2nd out of a pretty big crowd.
Session summary - 11km covered in 39:45. Works out to be mid 3:30s but felt A LOT harder. Add another 2km for warmup and warmdown.
Rode home very closely and avoided invading the personal space of anything with wings.
Daily summary - 21km running and legs feel rubbish to be honest.
First day of a cut-back week, so no commute into work. Did the usual HuRTS wharves run in what was pretty uncomfortably hot/humid weather.
Started a touch late so first 3km with Renee playing catch up. Found the group and took it really easy at around 5 min/km. This meant the main group went ahead and I hung back with Conway and Nathan.
16km all up. Left foot feeling a bit suspect underneath. Suspect it is a hang-over from a huge last week. Hoping I'll be right for tomorrow.
Started a touch late so first 3km with Renee playing catch up. Found the group and took it really easy at around 5 min/km. This meant the main group went ahead and I hung back with Conway and Nathan.
16km all up. Left foot feeling a bit suspect underneath. Suspect it is a hang-over from a huge last week. Hoping I'll be right for tomorrow.
Had to give the Striders Chatswood LR a miss today. Absolutely no incentive to be stuck in the heat after 8:30am. So instead, all I did was a recovery run out to Macquarie Hospital before shooting back along the Lane Cove cycle tracks. Not sure if it's a coincidence but two hospital visits in two days... all for the right reasons though.
Happened to be carrying my swimmers as you never know if a run takes you to a good swimming spot. As I passed Lane Cove pool, it didn't take much convincing to take a quick dip before heading home. Covered 14km pre-swim, and a few more kms post the swim.
Finding my energy levels have been quite low this weekend. Possibly physical / mental fatigue, hot weather and poor hydration.
So this week's been another 150km one. Way too much junk miles to call it training though ... almost no quality aside from Tuesday tempo.
Nonetheless, looking forward to a bit of a rest week this week. Body needs to heal as does the mind.
Happened to be carrying my swimmers as you never know if a run takes you to a good swimming spot. As I passed Lane Cove pool, it didn't take much convincing to take a quick dip before heading home. Covered 14km pre-swim, and a few more kms post the swim.
Finding my energy levels have been quite low this weekend. Possibly physical / mental fatigue, hot weather and poor hydration.
So this week's been another 150km one. Way too much junk miles to call it training though ... almost no quality aside from Tuesday tempo.
 |
| Weekly summary |
Nonetheless, looking forward to a bit of a rest week this week. Body needs to heal as does the mind.
After confessing my brunch addiction to a long-time running mentor (Conway), I was prescribed a visit to Lox, Stock & Barrel, a deli diner located 15 minutes from Bondi Beach.
My brunch company consisted the misses plus three new recruits: newly-made parents Nick and Christine plus a chubby 3 month bundle of joy.
No secret that the best group dining experience comes when (i) food is good, (ii) there is lots of it, and (iii) every one else at the table has tiny appetites. Going in, I knew a tick on all three was nigh impossible.
The concept is to combine a New York deli plus a health-food cafe. Think multiple species of bagels with strange fillings (e.g. what is 'smoked lox'?) plus brunch staples that feature lots of veggies and gluten-free options.
It sort of works by drawing upon two cards: the love of decadent sandwiches or alternatively, the desire to eat healthy but yummy food.
Nick and I go for the healthiest option, 'bowlarama'. $18 is very steep, but happy to invest if it's a dish I can't replicate. So what is it like eating 'sprouted quinoa toast'? Try eating a super dense, nutty version of seeded bread but being charged an extra 75c every bite you take. Pleasure and pain at the same time.
The dish is so tasty on all accounts. Flavours are rampant through an assortment of crazy pickled veggies and creamy avocado which is then complimented by a sweet and salty miso dressing. I prefer my eggs poached longer - the yolk oozed all over my fingers and face.
Lorie's zucchini omelette was a surprising outperformer. She is certainly not gluten-phobic and chose a really dense and strongly tasting onion bagel as the accompaniment. I rate this omelette the best I've had in recent memory and it was lifted by the fluffy texture and salty kick from the jalapenos.
Christine takes the cake for the fail order ... ancient grain granola. Offering a standard nut-based granola and labeling oats as 'ancient' is insulting enough. Serve it in a petri-sized dish and charging $13 is a kick in the teeth.
Positive was the crunch and a granola-to-yogurt ratio that was 'spot on' (Nick's words). You are still way better off buying off-the-shelf granola from the supermarket and unashamedly eating it straight from the box. Within 20 seconds of being served, Christine got food envy and ordered the same zucchini omelette.
It is a disappointment that the cafe falls down on only one hurdle. My summary is below.
Food - 8.5/10 - granola-aside, big tick for perfectly executed and unique dishes that cater for many taste buds.
Value - 6/10 - most items too overpriced at the wrong side of the teens. Partial offset by mostly good portions and ingredient differentiation.
Other - 7/10 - staff OK but barely worth mentioning. Red ink for 28 min from order to service.
Overall - 8/10 - Yummy food and generous portions trumps $$$, bad traffic and shirtless guys walking down the street.
Lox Stock & Barrel truly has a unique menu and the lunch and dinner menu looks equally exciting. I'd certainly do a repeat visit (maybe the bagels). Consensus view amongst the group? Best brunch year-to-date and a must try!
 |
| Lox, Stuck & Barrel |
My brunch company consisted the misses plus three new recruits: newly-made parents Nick and Christine plus a chubby 3 month bundle of joy.
No secret that the best group dining experience comes when (i) food is good, (ii) there is lots of it, and (iii) every one else at the table has tiny appetites. Going in, I knew a tick on all three was nigh impossible.
 |
| Lorie, Christine and a 3 month bundle of joy |
The concept is to combine a New York deli plus a health-food cafe. Think multiple species of bagels with strange fillings (e.g. what is 'smoked lox'?) plus brunch staples that feature lots of veggies and gluten-free options.
 |
| Small interior, buzzing with activity on a lazy Saturday morning |
It sort of works by drawing upon two cards: the love of decadent sandwiches or alternatively, the desire to eat healthy but yummy food.
 |
| Bowlarama - sprouted quinoa toast, picked vegetables, avocado with miso dressing - $18 |
Nick and I go for the healthiest option, 'bowlarama'. $18 is very steep, but happy to invest if it's a dish I can't replicate. So what is it like eating 'sprouted quinoa toast'? Try eating a super dense, nutty version of seeded bread but being charged an extra 75c every bite you take. Pleasure and pain at the same time.
The dish is so tasty on all accounts. Flavours are rampant through an assortment of crazy pickled veggies and creamy avocado which is then complimented by a sweet and salty miso dressing. I prefer my eggs poached longer - the yolk oozed all over my fingers and face.
 |
| Zucchini omelette with almond, spinach, parmesan & jalapenos - $17 |
Lorie's zucchini omelette was a surprising outperformer. She is certainly not gluten-phobic and chose a really dense and strongly tasting onion bagel as the accompaniment. I rate this omelette the best I've had in recent memory and it was lifted by the fluffy texture and salty kick from the jalapenos.
Christine takes the cake for the fail order ... ancient grain granola. Offering a standard nut-based granola and labeling oats as 'ancient' is insulting enough. Serve it in a petri-sized dish and charging $13 is a kick in the teeth.
 |
| (Not so) Ancient grain granola with yogurt - $13 |
It is a disappointment that the cafe falls down on only one hurdle. My summary is below.
Food - 8.5/10 - granola-aside, big tick for perfectly executed and unique dishes that cater for many taste buds.
Value - 6/10 - most items too overpriced at the wrong side of the teens. Partial offset by mostly good portions and ingredient differentiation.
Other - 7/10 - staff OK but barely worth mentioning. Red ink for 28 min from order to service.
Overall - 8/10 - Yummy food and generous portions trumps $$$, bad traffic and shirtless guys walking down the street.
Lox Stock & Barrel truly has a unique menu and the lunch and dinner menu looks equally exciting. I'd certainly do a repeat visit (maybe the bagels). Consensus view amongst the group? Best brunch year-to-date and a must try!
 |
| Big thumbs up from the guys! |
Just realised I've banked some serious kms for 7 days straight and on track for another 150km week. It's all unplanned really, no idea why I'm doing so much mileage. Comes down to doing what I love, being uninjured, an understanding wife and no kids.
Out the door at 6:40am on a warm Saturday morning for what turned into an unplanned long run. Headed over into the CBD to join Matt as he ran home from St Vincent's Hospital (night shift). I decided to visit a few surburbs on my way southbound, including Blue's Point and Kiribilli. Just in case that wasn't enough, I crossed the bridge and detoured through Hickson Road then the domain before linking up with Matt outside the emergency department.
Must have been a combination of (i) missing lunch yesterday, (ii) serious dehydration and (iii) rising temperatures but I felt absolutely rock-bottom on the 10km return. No energy, ever-so-slight nausea and stomach pains. I was unable to follow Matt as he surged up Pacific Highway. Not good but I made it home in one piece.
Covered 31km at 5:15 min/km with 600m elevation change. As is customary after such a horribly feeling run ... I ended up motionless, face down in the pool.
4L of water, a solid brunch and a few hours of R&R I felt much better. So much so that I fit in a good game of tennis plus a 3km recovery run with Lorie late afternoon.
This probably means I won't do the Striders STAR run tomorrow... Going to be a hot one in any case.
Out the door at 6:40am on a warm Saturday morning for what turned into an unplanned long run. Headed over into the CBD to join Matt as he ran home from St Vincent's Hospital (night shift). I decided to visit a few surburbs on my way southbound, including Blue's Point and Kiribilli. Just in case that wasn't enough, I crossed the bridge and detoured through Hickson Road then the domain before linking up with Matt outside the emergency department.
Must have been a combination of (i) missing lunch yesterday, (ii) serious dehydration and (iii) rising temperatures but I felt absolutely rock-bottom on the 10km return. No energy, ever-so-slight nausea and stomach pains. I was unable to follow Matt as he surged up Pacific Highway. Not good but I made it home in one piece.
Covered 31km at 5:15 min/km with 600m elevation change. As is customary after such a horribly feeling run ... I ended up motionless, face down in the pool.
4L of water, a solid brunch and a few hours of R&R I felt much better. So much so that I fit in a good game of tennis plus a 3km recovery run with Lorie late afternoon.
This probably means I won't do the Striders STAR run tomorrow... Going to be a hot one in any case.
Thursday
Knew I was unable to do a lunch session so extended my commute around Blues Point and the beautiful boardwalks circling Luna Park. The ascent back up from the water to Milson Point is never fun, particularly early morning with a backpack. Great run nonetheless - 12km all easy. |
| Circling Blue's Point |
I did head down to the Tilbury for the annual HuRTS awards night. Pretty huge turn out and many I still don't recognise (normal clothes don't help either).
On a serious note full credit to Charlie for a great speech on the group being a support network, not just a bunch of runners. Can't agree more with this - personally the same network (through Conway) helped me find the right job here in Sydney a few months ago.
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| Ben ST handing out the awards |
Awards winners fully deserving and Tom plus drinks was good value. Tucks took the ultra with his UTMB effort, Renee most improved moving her 10km time from 43 min to 39 min, and biggest laugh of the day was Conway's underperformer award. Would like to see him get off the arse and race next year...
It did get me thinking ... what will it take to win the Performance of the Year next year?
Friday - Redleaf
Very easy 8km commute on a hot stinking morning but at least the view was nice.
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| Never get tired of bridge views |
A good mix of stairs, hills, grassy flats and roads. Only my second time to Redleaf, but I'm starting to understand why some guys keep returning here for the'view'.
Didn't stick around in the water and headed back on my own. Saw Charlie, PJ and later Clarky on their own respective trips out to Redleaf (can't think of why). Clearly it's the go to place on stinking Fridays.
Daily summary - 22km plus a splash.
Going to log some solid weekend miles, hopefully included trails then take next week very lightly.
Astounded today how fresh I felt, as if I've taken 2-3 days off. The reality is obviously the opposite and I was expecting to be in a world of pain.
Could it be the magic of the massage? Possibly, but gone is my tight ITB, chronic hamstring pain and swelling under left foot.
9km this morning with Matt at a slow progressive tempo. He wanted 5 min pace moving to low 4s, and I obliged. Even surged across the bridge at 3:45s for the last 500m.
Got back from a lunch meeting to find a big box from the US of running goodies. The order was mainly two pairs of Mizuno Wave Hitogami. Tried this recently in store and it felt great as a stable, lightweight trainer/racer good for 10k to full distance. Weighs 210g and 9mm drop, but feels very un-intrusive to natural stride, as if drop is <5mm .="" div="" nbsp="">
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| Mizuno Wave Hitogami |
Left work a touch earlier allowing another easy 9km to Lane Cove pool in the new shoes. Did 2km of freestyle at an embarrassingly slow pace before adding 3km back home.
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| Both lanes suitable for me - slow swimming, walking or both? |
Daily total - 22km with 2km freestyle. Looking forward to HuRTS awards night tomorrow at the Tilbury.
Joined Matt for an early morning run to work. 9km all up as I was running in circles outside his apartment waiting for 5 min. Deliberately slowed him down to save my legs for lunch.
Lunch temperatures pushing high 20s and I was fairly unmotivated to push today's 45 min progressive tempo.
Luckily most people started slow and I was able to latch onto the front led by Tommy, Tucks, Macca, Crossy, Clarky and a well-built bloke I don't know. Slow first 10 min at 4:05 min/km, then 3:50s, 3:40s and 3:30s in 10 min segments. Last 5 min always hurts and its essentially every man (or woman) for himself. Pace was a touch undisciplined but at least we got progressively faster.
Huge fail trying to draft behind that unknown bloke around Opera House on the return. He was a heavy sweater and with the headwinds, I got some serious sweat spray. If that wasn't bad enough, he must have had beans or mexican for breakfast as he starting letting some serious ones rip (loudest I've heard in awhile).
Let's just say that was motivation enough to overtake...Tom proved to be a much more benign wind break for the last 3km. Amongst the first to return to the Stone Pillars in 44 min (1 min to spare). Session was good, the progressive pace suits me perfectly.
Session summary - Covered 12.0km in 44:00 at 3:45 min/km ave pace. I noticed its a solid improvement vs 6 weeks ago (11.5km in 43:45 at 3:49 min/km pace).
6 Oct splits: 4:14, 4:12, 4:05, 4:01, 4:01, 3:45, 3:40, 3:30, 3:26, 3:26, 3:36, 3:44 (0.5km) - 11.5km
18 Nov splits: 4:09, 3:56, 3:59, 3:48, 3:44, 3:46, 3:44, 3:33, 3:27, 3:35, 3:29, 3:37 (1.0km) - 12.0km
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| Matt (RHS) and I near Milsons Point |
Lunch temperatures pushing high 20s and I was fairly unmotivated to push today's 45 min progressive tempo.
Luckily most people started slow and I was able to latch onto the front led by Tommy, Tucks, Macca, Crossy, Clarky and a well-built bloke I don't know. Slow first 10 min at 4:05 min/km, then 3:50s, 3:40s and 3:30s in 10 min segments. Last 5 min always hurts and its essentially every man (or woman) for himself. Pace was a touch undisciplined but at least we got progressively faster.
Huge fail trying to draft behind that unknown bloke around Opera House on the return. He was a heavy sweater and with the headwinds, I got some serious sweat spray. If that wasn't bad enough, he must have had beans or mexican for breakfast as he starting letting some serious ones rip (loudest I've heard in awhile).
Let's just say that was motivation enough to overtake...Tom proved to be a much more benign wind break for the last 3km. Amongst the first to return to the Stone Pillars in 44 min (1 min to spare). Session was good, the progressive pace suits me perfectly.
Session summary - Covered 12.0km in 44:00 at 3:45 min/km ave pace. I noticed its a solid improvement vs 6 weeks ago (11.5km in 43:45 at 3:49 min/km pace).
6 Oct splits: 4:14, 4:12, 4:05, 4:01, 4:01, 3:45, 3:40, 3:30, 3:26, 3:26, 3:36, 3:44 (0.5km) - 11.5km
18 Nov splits: 4:09, 3:56, 3:59, 3:48, 3:44, 3:46, 3:44, 3:33, 3:27, 3:35, 3:29, 3:37 (1.0km) - 12.0km
So my legs and lower right calf is still crying from Saturday's massage. Was told by MC after yesterday's half plus my morning jog, I should typically rest the day after... my mistake.
HuRTS MLR around Hickson was pretty tough in pretty hot weather. Started 2 minutes late so had the pleasure of 5km at 4 min/km to catch a fairly large group - finally caught them at Circular Quay. The extra effort ruined my planned recovery, but after 10km of an easier pace, I was fine.
Saw my sister on the return around Opera house. Maybe it was a bit tough of me to stick with the group rather than to join her. Sorry Izzy...next time.
Daily summary - 24km split between 8km recovery and 16km MLR
HuRTS MLR around Hickson was pretty tough in pretty hot weather. Started 2 minutes late so had the pleasure of 5km at 4 min/km to catch a fairly large group - finally caught them at Circular Quay. The extra effort ruined my planned recovery, but after 10km of an easier pace, I was fine.
Saw my sister on the return around Opera house. Maybe it was a bit tough of me to stick with the group rather than to join her. Sorry Izzy...next time.
Daily summary - 24km split between 8km recovery and 16km MLR
Saturday - Long Run
Didn't plan to do a LR but amazing how some nice trails and cool weather combine to double a planned 15km trail run. I retraced my steps from the Striders Willoughby Winder a few weeks ago. First 8km on road, then onto some easy trails from Castle Cove.
6km later I emerged a tad battered and bruised from some incredible trails through Middle Cove. Mostly easy sections, but one particularly steep climb. Frankly I was dreading running through Castlecrag, but decided to toughen up and The Tor Walk.
I've done this twice and it gives me a heart attack every time. Strava segment puts my 1:55 time third (400m, 18 degree segment). I'll return here fresh and do sub 1:52 (needed for top spot).
Final section of the run was through Northbridge trails. By the end quads were a tad beaten up and legs tight all over. Run summary - 31km ave. pace 5:30 min/km and 885m elevation. I ended up face first in the pool straight after.
Day was not over yet - remedial massage which was a first for me.
I've been complaining about perpetually sore/tight legs, and MC recommended his guy in Castle Cove who specialises in runners and triathletes. I battled through 1 hour of pain and came out a lot more sore. I begged him to leave my left calf alone but to no avail.
Diagnosis - everything out of whack:
- big muscle knotting in my left calf (explaining my plantar fascitis)
- tight quads (maybe from racing and hills last few weeks)
- tight left hamstring (chroic pain all this year)
- tight right hip flexor / ITB (again, chronic)
Feedback was also I need to hydrate better. I suppose getting a massage is all about maintenance and faster recovery. For me it makes sense at the end of heavy training blocks or post races.
Had to limp my way around for the rest of the day. Good or bad soreness? Give it 2 days and I'll revert.
Sunday - Slow MLR
Expecting delayed soreness from massage and was not disappointed. This time it was reversed - left felt like magic, right felt like rubbish.
Nonetheless I was in Kellyville area and felt better the longer I went into my morning run. Heavens opened up and I was drenched by the end. Getting disorientated around Rouse Hill didn't help, but I recognised the old Mean Fiddler and found my way home.
Right achilles has pulled up pretty sore. No idea why but could be massage related. Scratching my head as to why, but will keep a close eye on this.
Run summary - 21km at 5:20min/km average pace.
Dad was down from Brisbane and Lorie was keen for a 4km run late afternoon. I trailed both of them around Artarmon at a very relaxed pace. Threw in a few push-ups for good measure.
Weekly summary - 126km. Body pretty battered after the JP Morgan CC and a big weekend. Will dial back on speed work over Xmas - don't want to risk injury.
Didn't plan to do a LR but amazing how some nice trails and cool weather combine to double a planned 15km trail run. I retraced my steps from the Striders Willoughby Winder a few weeks ago. First 8km on road, then onto some easy trails from Castle Cove.
6km later I emerged a tad battered and bruised from some incredible trails through Middle Cove. Mostly easy sections, but one particularly steep climb. Frankly I was dreading running through Castlecrag, but decided to toughen up and The Tor Walk.
I've done this twice and it gives me a heart attack every time. Strava segment puts my 1:55 time third (400m, 18 degree segment). I'll return here fresh and do sub 1:52 (needed for top spot).
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| The Tor Walk Climb in Castlecrag |
Final section of the run was through Northbridge trails. By the end quads were a tad beaten up and legs tight all over. Run summary - 31km ave. pace 5:30 min/km and 885m elevation. I ended up face first in the pool straight after.
 |
| Elevation change |
I've been complaining about perpetually sore/tight legs, and MC recommended his guy in Castle Cove who specialises in runners and triathletes. I battled through 1 hour of pain and came out a lot more sore. I begged him to leave my left calf alone but to no avail.
Diagnosis - everything out of whack:
- big muscle knotting in my left calf (explaining my plantar fascitis)
- tight quads (maybe from racing and hills last few weeks)
- tight left hamstring (chroic pain all this year)
- tight right hip flexor / ITB (again, chronic)
Feedback was also I need to hydrate better. I suppose getting a massage is all about maintenance and faster recovery. For me it makes sense at the end of heavy training blocks or post races.
Had to limp my way around for the rest of the day. Good or bad soreness? Give it 2 days and I'll revert.
Sunday - Slow MLR
Expecting delayed soreness from massage and was not disappointed. This time it was reversed - left felt like magic, right felt like rubbish.
Nonetheless I was in Kellyville area and felt better the longer I went into my morning run. Heavens opened up and I was drenched by the end. Getting disorientated around Rouse Hill didn't help, but I recognised the old Mean Fiddler and found my way home.
Right achilles has pulled up pretty sore. No idea why but could be massage related. Scratching my head as to why, but will keep a close eye on this.
Run summary - 21km at 5:20min/km average pace.
Dad was down from Brisbane and Lorie was keen for a 4km run late afternoon. I trailed both of them around Artarmon at a very relaxed pace. Threw in a few push-ups for good measure.
Weekly summary - 126km. Body pretty battered after the JP Morgan CC and a big weekend. Will dial back on speed work over Xmas - don't want to risk injury.
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| Weekly summary |
Deep in the depths of ‘hanger’ in our maiden trip to Eastwood at midday, how on earth did the misses and I find ourselves so desperate for a good brunch? Can't speak for Lorie, but I went head-to-head with some beautiful but brutal trail runs the same morning.
We checked out Café Centro, a 'hole in the wall’ set-up discretely nestled amongst a rag-tag bunch of Asian noodle houses and grocers on the main strip. The interior is compact, clean and unassuming.
Actually the staff are top notch – attentive, quick service and happy to recommend dishes. I noted the petite figure of the waitress and conclude not to ask advice on portion size. Coffee looks good but $4 proves too big an obstacle for me.
Menu choices are plain-Jane but and well-priced ( under $16). I love it when what you read is what you eat - toast, benedict eggs, pancakes and fritters with various add-ons.
Lorie goes for deliciously sounding poached eggs on crispy potato cake with smoked salmon and watercress. Salmon portion is generous, watercress adds a ‘pepperiness’ but the potato cake lacks the crisp-factor. She likes it and texture-aside, I concur.
I choose scrambled eggs with peas & speck - FYI ‘speck’ is just bacon. Maybe I'm boring but the idea of peas cooked in stock and roughly smashed is exciting. Floating bacon bits detract from what is a healthy option, but the saltiness helps some pretty ordinary scrambled eggs. Overall tasty, looks good but quite forgettable.
So today's lesson is this ... what's the best treatment for hanger? Fast service and a full stomach. How can I prove the kitchen delivered on both? Well, I was on talking terms with my wife by the end.
Food - 7.5/10 - clean flavours, not over-complicated and executed pretty well.
Value - 7/10 - reasonable, just like Eastwood house prices (relatively speaking).
Other - 8/10 - great staff, no frills setting but probably hard to relax with the bustle outside.
Overall - 7.5/10 - gut feel says this could be one of the better cafes in the area.
So despite an non-promiscuous menu, Cafe Centro gets my stamp of approval as a simple, satisfying feed if you happen to be in Eastwood. Personally, it's not worth revisiting nor driving out of your way just to try.
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| The long long lead-up |
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| Lucky red doors out the front |
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| Barista in action |
Lorie goes for deliciously sounding poached eggs on crispy potato cake with smoked salmon and watercress. Salmon portion is generous, watercress adds a ‘pepperiness’ but the potato cake lacks the crisp-factor. She likes it and texture-aside, I concur.
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| Poached eggs on crispy potato cake with smoked salmon and watercress - $15.50 |
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| Scrambled egg with peas & speck on sourdough - $14.00 |
Food - 7.5/10 - clean flavours, not over-complicated and executed pretty well.
Value - 7/10 - reasonable, just like Eastwood house prices (relatively speaking).
Other - 8/10 - great staff, no frills setting but probably hard to relax with the bustle outside.
Overall - 7.5/10 - gut feel says this could be one of the better cafes in the area.
So despite an non-promiscuous menu, Cafe Centro gets my stamp of approval as a simple, satisfying feed if you happen to be in Eastwood. Personally, it's not worth revisiting nor driving out of your way just to try.
