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.
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| 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.
