True title but refers to my heart rate only...sorry. No more 10km race but instead a trail run this weekend. This meant I could do what I wanted today. I'm big on morning runs, but post-Sydney move lunch has become the norm. On the way through North Sydney, I simply had to detour down Lavender Bay stairs and circle the water past Luna...
Run-wise, sadly all to report was an easy 8km into the city from Artarmon at 5:30 min/km pace. Legs feeling flat again. Glad I missed the HuRTS 8x1km session. Temperature at the upper end of 'acceptable' and I doubt it would have been fun. Early evening I headed down to Lane Cove Pool to replace the lack of run mileage. 750m warmup, followed...
I'm a big advocate of good nutrition and generally stick to unrocessed foods with quality protein and lots of good fats. I really don't restrict carbs but focus on starchy vegetables or wholegrains. My post long run smoothie is simple, healthy and tasty. Banana cocoa almond smoothie Banana Cocoa Almond Smoothie - 2 Frozen Ripe Bananas - 1 1/2 Cups Vanilla Almond Milk...
Small group of around 10 at the HuRTS mid-week MLR. Group split straight down the middle instantly - Enda, Crossy were way too aggressive for a 'recovery' run. I stuck with MC and two Jonathans: a South Africa bloke and another seasoned ultra runner who spent the first 4km giving me the run down on the best trail ultras around. Some pretty good...
Two options at the HuRTS run today: - 2x20min at between 10kmand half marathon pace - my choice - 5km time trial - sharpen up for JP Morgan 12 November It was a good way to split a large group up. This is an easy week and I was happy loitering in the middle-of-the-pack. Most of the fast guys were out of sight...
There's a great cafe culture along Crows Nest and according to Urbanspoon, St Malo Bakery is amongst the top picks. It's a recipe for success - award winning, buzzing with locals, Parisian-feel, dimly lit wooden fit-outs, outdoor pavement seating and freshly baked goods on display. St Malo Bakery front - very inviting Disclaimer - I was pretty hungry post a 30km run with...
Day 1 of recovery week starting with a short cycle to work - uneventful and I much prefer running. Joined up with Jono Low at Hickson wharves during lunch for an easy recovery. Ended up crossing paths with 15 or so HuRTS runners at the turnaround point (7.5km into their run). He's been talking up a run plan of 90-100km within 2 weeks....
Woke to find a completely new set of legs than yesterday. Plan B (swim) changed to Plan A and I met the 6:20am Striders group at Willoughby Park for the 'Willoughby Winder'. Three others formed the 6:20am group including HuRTS regular Bruce Lambert (Lambo), Jess (3:13 at GC) and pommy Mike (2:58 Melb). We set out into the rolling hills of Castle Cove...
No I sadly did not have pancakes today. Morning run was out in the Kellyville area. If you love sprawling, monotonous suburbia with pancake flat paths, this is the place for you. I ended wandering around lost through Rouse Hill Cemetery, The Ponds and Quaker's Hill. Ridiculous that half these properties were full of sheep 3 years ago. I do consider Saturday's an...
I've been heavily neglecting upper body and core work, unless you count my scrappy Sunday swim routine. It's not something you can get away with at 120km consistent mileage. For me, tight ITB (right), sore hammy (left) and generally tired quads from yesterday's MLR. 10x10 push-ups with 8k recovery Decided to mix it up today. The 8km run to work consisted stopping at...
Wednesday The legs can't get through much more mid week than some basic mileage; today was no different. Did a back to back recovery starting with 9km into work. Had a lunch meeting so it was a no-go for the group run. Substituted this by running back home. It was well rewarded by the weather and views. Didn't stop the watch so may...
Dose Espresso ... the epitomy of the lower North Shore. A blend between posh and hipster, suited to young familes. Is this the next great find? I was tipped off they do the best coffee around. Lorie and I however are not coffee people. I turned up for brunch off the back of a 30km morning run, looking for an honest, well-priced and...
Usual 9km run commute in this morning. Very slow recovery, enabling legs to loosen up ahead of the HuRTS lunch session. 14 x 3min is outright the hardest session on offer. Also the HuRTS turnout is now ridiculous at 60+. This makes it almost dangerous on Tuesdays between the two stone gates, particularly with the Pain in the Domain groups. Case in point,...
Saved some fuel in the tank by cycling into work and almost got blown over by a few gusts of wind around North Sydney. The true icing on the cake was on the bridge - passed by a 50yr old woman on a mountain bike in sandles. A few at work have recently suggested that I give a half IM a go -...
Finished the week off strongly with the Sydney Striders STAR run. I've only done this weekly event once before, but the 'Ten Bridges' sounded fun - a loop around much of Sydney's best waterviews from Longueville, with options ranging 15-30km. Stumbling out the door at 5:40am, I had to cover 4km to the 6am start point at Central Park, down past Lane Cove....
Slept like a rock and woke to quads that also felt like one. Did what any sane person would do and headed out for a sneaky run in crisp weather. Fairly heavy week, some hip tightness so I pondered '3km run to Lane Cove Pool, 2km freestyle plus 3km return jog'. Fail to plan or plan to fail.... who knows. Within 45 min,...
Double runs in a day working much better. I find as you move through 100km plus, the extra mileage really needs to be spread across 10+ sessions. Quads pretty flat again this morning - body really not used to adding cycling to my normal running program. Nonetheless I took the legs for an easy test out to work through Crows Nest and down...
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Possibly had the best sleep in recent memory and opened the eyes 45 minutes late. This, along with the first clear day this week forced me onto the bike to work. Great, crisp morning and I attached the hills on a short 25 min ride. 9km all up. Headed out at lunch to join the HuRTS crew. Warm-up was 3km from Art Gallery...
Terrible storms overnight, chilly morning, gusts and rains ...cycle paths were a ghost town on Ride To Work Day. My weather threshhold for running is very high - happy to do it rain hail or shine. Basically, battled nasty gusts and pouring rain for 50 min, and loved every second. I even picked up a few food freebies at Milson's Point - suppose...
Second straight day running northwards to work, this time through St Leonards and down Pacific Highway. Kept the pace very relaxed at 5:30 min/km pace and covered just short of 9km, all before 7am. Running through The Rocks I now always prioritise Tuesday lunch HuRTS sessions, which are quality workouts for anything between 10km and marathon. Unfortunately with a 1pm lunch meet, I...
I've had a quick think about the training plan, assuming no injury: 5 weekdays totaling 70-75km: 3 commute runs to work and return (say 3x16km) 1 speed session (say 12-14km) - HuRTS Optional MLR or base miles (say 10-15km) Weekends to add another 35-40km: Saturday MLR (15km+) or second speed session (10km) Sunday LR (25km+) This would put weekly mileage around 105-115km with...
12 October a day to remember: 2012 - crossed my first marathon (Melbourne) in 2:51 2013 - nervously waiting at the aisle 2014 - happy 1 year anniversary to my better half! Got out for an early morning LR, half of which not alone. Some low hanging clouds at Artarmon oval made a pretty interesting shot. Artarmon Oval 6am Joined up with Matt...
Some runners after Sunday long runs swear by chocolate milk, protein shakes or recovery bars. What do I do? I go brunching. Lorie and I ventured out to About Life in Cammaray for our 1 year anniversary. Its a blended wholefoods grocer and cafe that sits on the north side of Miller street. Celebratory brunch at About Life, Cammaray Being a seasoned 'bruncher' that looks...
