Whoops. Big fumble taking the dog on an exploratory run over the Gladesville Bridge. I've toyed with the idea of the giant loop around Iron Cove - Gladesville - Ryde - Rhodes - Leichardt. 2km into the run I decided to venture across Gladesville Bridge and down Victoria Road. Distances were way off and the 4:40s pace was too much for Molly. Come...
Time Trial - ABC My most recent exposure to stroke lessons and group swimming was at Lane Cove - under 7s, C squad (out of three). Suffice to say, I'm not good in the water. Anyway, it's a great recovery tool and one I've started to enjoy come Spring. After persistent pressuring from Timmy and B Wong (aka Yum Cha), I linked up...
I've been wisely reminded of the magical powers of sleep. Could explain my poor recovery of late. Last night not good. Zero banked and continued questions over leg readiness. Thus I reluctantly gave Rushcutters HuRTS session a miss. Coerced Richard Woo into an 'easy' Cremorne Point loop in cracking sunshine. It's a tidy 13km out and back made popular by the Warriors crew...
Despite HuRTS losing Mike Conway to the underground, highly exclusive TRX / cross-fit scene, he still commands a loyal following. Today, half the male CBD running population turned up after a old-school Conway blast email. Group quickly split heading down to Farm Cove. I happily joined the 4:50s slower group, realising all too late the demographic was on the wrong side of 40....
I'm cutting speed and junk this week, allowing the legs to cover. Thus it was an easy decision to skip 4x10min intervals. Luckily, Brendan 'Yum Cha' Wong had similar fears of this session and we headed out Rushcutters peninsula at a conversational pace. Start point was CQ, circled Farm Cove whilst the crew were on rep #1. Pace very easy and I even...
Never easy waking up after a huge week of running and stop-start sleep. Legs do not feel great and today I almost chose to join the lads at ABC for a swim. However, I joined the pensions group today with Conway, Charlie and Kanser happy to plod at 5 min/km. A few min ahead we caught sight of the main group. I think...
Having already banked my long run, I joined Neil P for a Bay Run loop and even brought the dog along. Course quickly changed as we toured East Drummoyne, Five Dock Bay and later Abbotsford. Stuck with the planned 5 min pace for 90 minutes covering 18km. Heart rate very low, good chat and in purely an enjoyment run. Molly hung in there...
Wow, whilst being on laundry duties for the weekend I stopped to compare size of a baby onesie vs my running hat. Hilarious. Consistent with my lack of structure, I moved my Sunday 30km forward one day. Maiden effort jogging in a gigantic loop from Leichardt -> Cooks River -> Airport -> Surry Hills. Timed the run perfectly to meet Lorie, Trinity, Renee...
Long overdue massage last night by Kevin M left me in a weakened state this morning. Intention was to assess the form after a much needed hip realignment. Though the quads were tired, I felt better the longer I went. Right ITB has been accumulating stiffness over a few months. Ended up plodding along suburban streets for 90 min with a turnaround point...
Planned just an easy single loop Bay Run. After 7km CW, I summoned the courage for a pick-up round at marathon pace. Lungs felt reasonable but my legs struggled to respond, not to mention the ridiculous humidity. Felt much harder than MP should! To be fair, I'm at 140k for the last 7 days. All in the name of mental toughness. Tempo splits...
OK so I'm starting to understand what disruptive sleep means. The good news is my legs felt OK after yesterday's session (plus an added 6km run with Molly in pm). Headed out at 6:30am via Blackwattle Bay and down to Moore Park / CP. Crossed paths with Matt Ingram (on a bike) and Dave Kane bent over a bubbler. Pace an easy 5:20s...
Plan made to meet Timmy, Birchy and Dave Kane at 7:30am, McKay Oval. Took the car in, hoping Lorie and Trinity would be discharged later in the morning. Energy-wise, no better than the last few days. Arrived early, allowing a 7km warm-up around CP - last 2km joined by DK along Alison Road. The whole warm-up I dreaded the prospect of 8x800m intervals....
Suspicious of an agelessly slender, asexual clown doubling as the face of childhood diabetes? Good news ... Ronald Mcdonald has ditched the clown suit and is wooing a more refined audience. The vehicle is The Corner by McCafe in Camperdown. Warming the chairs are value-conscious students and RPA Hospital food refugees. I'm right at home with my shoe-string budget and desire for a medically inoffensive...
Carbon copy of Saturday, but in reverse. I've got the week off, providing ample opportunity to explore the Inner West with the dog. Being a Cavoodle, light weight and good endurance, she has potential. Another sticky morning with Molly in tow. She's completed 18km on Sat and a 5km easy one yesterday afternoon. Today was 18km in 92 min, at 5:05 min/km. Most...
Certainly the happy events and endorphin highs left me with great reason for celebratory runs. Saturday - Abbotsford Not allowed to sleep in the Ward, leaving Molly and I all alone. Wanted to bank a minimum 15km and ended a few kms over. The heat was quickly picking up as we headed north to Abbotsford and back around Drummoyne. 18km in 96 min...
Thursday - DAD Wow, that was quick. I'm a dad 11 days earlier than expected. Text comes in Thursday pm 'I think you should come home'. I reassuringly reply it's way off and I'm going to after work drinks. Whoops. 5 hours later, a healthy 2.5kg package of joy. Finish time (4:50) is not great for a marathon, but a decent PB nonetheless...
Nasty DOMS from Tuesday. Neither the quads nor my left foot are happy with the volume since Saturday. However, I could not resist the temptation to work the tan and stretch the legs at Rushcutters. The scheduled session led by Barts was a pet hate for many - 10x400m. Eased into the sets, choosing to stick to the front group (of 10) that...
Shocking night's sleep post the nasty 8x5 min session meant I was not in a great state today. Avoided the usual crew (knowing they'd run 4:30s) and joined Al (ex-colleague from Merrills) for around Farm Cove. Conversing at 6 min/km was clearly too hard for him to handle. Fail; by 6km I was alone. Hence I added another 8km circling Wharves and down...
Session at Opera House Gates was 8x5 min with 90s rest. Cool drizzle was a good set-up for a fast session. Fairly solid turnout and my first speed in three weeks! My approach was one of caution. Outbound is always slower than return due to the wind. Strategy was draft off JFen / CT heading out, then lead on the return, running by...
Bread & Circus' appeals to the segment of the Gen Y populous that worships clean-eating. A deep familiarity with quinoa, chia, acai and wheatgrass will ease the transition from normal to the organic world of B&C. B&C is a industry leading offender in wholefoods institutions being labelled ruthlessly healthy, decently tasty but very overpriced. Our two year wedding anniversary starts with hope. First...
Monday routine down to Barangaroo with the crew. Noteworthy is the return of Enda from China, looking lean from a diet of dog, pig heads and perhaps chicken feet. I've not seen this humidity for a long time, making the 4:30s very laboured. Made the fatal error of brushing against Dave Kane in 80% humidity. My right side was instantly soaked. A good...
Doubled up on CP this am. With 26km in the legs, yesterday, I simply wanted to enjoy the sunshine and join the lads for a loop or two. Figured a few would turn up despite race season almost over and Melb marathon next week. Similar to yesterday, it was a sluggish affair for my legs. Missed the 7am Kiosk start and joined a...
Ad-hoc decision to run Centennial on Saturday. Honestly, not motivated by anything other than a desire to eat breakfast in the area. Single-runs, no speed this week should mean I'm fresh. Not so. Felt sluggish running through Erskinville before entering CP after 13km. Crossed paths with Lewis and later, Timmy L who I knew would be in and around. Struggled to keep 4:40s...
Set out with a smallish Friday crew. Renee, 2 newbies and later joined by Tym, Frenchman and Asian Dave. The newbies seemed intent on 4:20s (both an awkward running style) and to my disappointment, Renee followed. Too fast for a recovery. Lucky I had good company in the others at 4:50s. Circled the usual OH, Wharves and down to Barangaroo. Cracking weather as...
Always love a loop of CP on a work week. Truly a tranquil experience without the zoo of weekend kids and endless cyclists. An easy medium long run with Conway, Charlie, Sammy, James and Biggsy. Enough hills to get the heart up, but not enough to tire the legs. Took an earful from the guys as to my lack of prep for the...
Just Crossy and Wongy for company on a 65 min recovery starting at the usual Macquarie Street meeting spot. Where did everyone else go? Today was the default course around Farm Cove, Hickson Wharves then Barangaroo. The conversation allowed me to absorb a few swim technique tips. Pleasingly, the left foot certainly feels better than yesterday. No noticeable pain during the run. The...
Loitered at the back of the HuRTS 45 min progressive tempo in mid 30s conditions. 10km covered in the 45 min based on a turning at the Passenger Terminal. Good to see Conway reintegrating with the crew. Pace was mildly under 5 min/km. With the ankle feeling sore but no worse than the start, I opted to join JFen, Barts, Jeet and Conway...
There is a specific Class B of brunch institutions proliferating across Sydney. The model is house-bread mounted with various garden-to-plate incarnations at low end pricing. Notable Inner West classmates include Brickfields, The Wedge, John Smith Cafe and even Cornersmith. The Cove is a Class B drop-out with an F for value. The Cove teams up with Bakers Delight in a relentless hatred of the...
Another jog with Molly. Figured I'd bring her along Blackwattle Bay to build her social skills. Sadly, she craps herself every time a dog passes. I put it down to that 25km run in April where bulldog on steroids grabbed her by the throat in the last 2km. Could feel the heat picking up as I finished up, all before 8am. Ankle as...
AM: Sounding like a broken record but stiffness around the ankle has not abated. Had similar issues in 2013 (on other foot), leading to 3 months off. Need to tread cautiously. Avoided the usual 30km Centennial run with the crew. Cut this in half and that's the distance covered with Molly. Course took us southbound to Cooks River. Mixed it up with 10...
More a product of end-of-week soreness than any schedule, Saturday's are now my go to recovery day. Ankle still feels sore but perhaps better than yesterday. 4km down to the Bay Run circling a grass oval, then ducked into Leichardt Aquatic Centre. 2km freestyle, now the third week running. The 20k took 45 min (maybe 30s faster than last). 500m splits were roughly:...
Not happy with how I'm recovering since Sunday. Lunch was an easy 5:30s in the best Spring weather possible. Met up with Sam as we tracked the water around OH and down to Barangaroo. Almost decided to jump in the water near the turnaround. 12km in 68 min. Strange point pain on the inside of my left ankle bone. A bad type of...
Initially a 3km warm-up with Charlie and Jeet down to Rushcutters for some 6x1km off 5 min cycles. Good turnout - Glen is back, Sam J survived LASIK and Tom can once again move sub 6 min pace. Upfront CT all alone at 3s, with a 2nd group mainly FJen, Colin and The Frenchman at 3:15s. With low motivation and tired legs, my...
