Possibly a 3 month low in Sunday pre-run freshness but of course, I love the LR routine. Another Inner West resident to join the the SOTB team for laps of Centennial. First time for Tym B, which meant my 10km traverse starting 6am was not solo. Starting 5:00s, I hoped the tired legs would loosen but by 5km through Pyrmont, hope was out and resignation was in.
Made the 7am at the CP Kiosk where the HuRTS team of a dozen swung by. A little leaderless in the absence of JFen and Timmy but at least CT and Enda were happy to step in with pacing duties. 4:30s to start and this was only heading one way.
Flat 10km loop today up and around Moore Park and I was dropped 3 times chatting to the stragglers. In truth, cruise pace was 4:45s and any faster was hard work. Hung in there for lap 1 (20k on the watch), then decided to write off any chance of a pick-up.
An inner white fence loop with Tym back at 4:40s whilst a few surged ahead. Still 5km short, joined Champ for an ad-hoc circuit to Queens Park. Coming back into CP, I was still short 2km so I ran the dirt track perimeter solo back to Woollahara Gates to complete the run. Good terrain change.
32km in 2:35 at 4:52s.
Effort wise struggle street but pace wise 1/3 easy, 1/3 not easy, 1/3 easy. Cool, crisp weather helped.
Big win just banking Ks today on legs that need R&R. Need a day or two to resolve the following: underfoot niggles, tight right hammy, blisters. This week 135km which is OK after a half.
Full intention to pace Timmy to a 18 min 5k at St Peters Parkrun but walking out, Molly gave me 'that' look to which I could not say no. Strapped her on a leash and off we went.
She asked for a run and a run she got. Slow pace, maybe 5:45s with some niggles persisting in each feet not to mention 90% humidity. Really horrible conditions to run. Hit the Cooks River down near Hurlstone Park, meandered down the river to Sydenham station the cut back up via Marrickville. Even threw a few sets of push-ups to get the hands dirty.
Disappointing to see Molly struggling with the 5:30s after 15km. I'll give her the benefit of the doubt given the conditions.
20km in 1:52 at 5:33 min/km. Meanwhile, turns out Timmy blew up in the Parkrun with an 18:30. Maybe it's a good thing I was not there to bear witness.
Good amount of Ks and I'm hoping I'll be right for tomorrow's LR,
Main highlight was yet to come with a spectacular home-cooked brunch at the Everett's then a well spent day at the SCG with Charlie watching the Aussies battle the Indians.
Snuck into the commentary box, embarrassed myself taking photos with these legends of the game and my childhood heroes. Mark "Tubby" Taylor...
Ian Healy ...
Neither took me up on my offer to takeover the commentary.
She asked for a run and a run she got. Slow pace, maybe 5:45s with some niggles persisting in each feet not to mention 90% humidity. Really horrible conditions to run. Hit the Cooks River down near Hurlstone Park, meandered down the river to Sydenham station the cut back up via Marrickville. Even threw a few sets of push-ups to get the hands dirty.
Disappointing to see Molly struggling with the 5:30s after 15km. I'll give her the benefit of the doubt given the conditions.
20km in 1:52 at 5:33 min/km. Meanwhile, turns out Timmy blew up in the Parkrun with an 18:30. Maybe it's a good thing I was not there to bear witness.
Good amount of Ks and I'm hoping I'll be right for tomorrow's LR,
Main highlight was yet to come with a spectacular home-cooked brunch at the Everett's then a well spent day at the SCG with Charlie watching the Aussies battle the Indians.
Snuck into the commentary box, embarrassed myself taking photos with these legends of the game and my childhood heroes. Mark "Tubby" Taylor...
Ian Healy ...
Neither took me up on my offer to takeover the commentary.
Now a well-versed routine in an easy few laps at ABC during lunch. Fairly empty lanes today despite the obvious pleasure of a dip in such humid air. 400m solo, then Yum Cha Wong invaded my personal space after complaining the HuRTS crew were too quick over in the fast lane. Enjoyed the drafting assistance for 500m. YCW leaves by which time RG from work had warmed up. Piggy backed onto his feet for 400m, then 200m I led, then the reverse for 200m.
Call it complacent but it's like cycling. Much more enjoyable sitting in the slipstream.
1.7km all up in 32 min. Felt as if I was 55-60s/lap.
Many of the team were also present, some in squad mode (Crossy, BK, Gus, Champ) and others hermit-style. Good to see Renee and Sammy floating around.
Once again due to the weather, bike remains at work. Miserable trudge to work, then splashing through puddles home adding 13km at 5:30s via Blackwattle Bay return. Nasty blister on my right toe. Must be one of my shoes. I have 5 varieties so need to work out which one is the culprit.
AM: Centennial
Still early days in 2016, too premature to test a 2nd speed set this week down at Rushcutters.
The latest victim of my relentless base building (at 5:00s pace) is Champ. Ordinarily I'd ride to work, but not so in the weather. 6km jog at 6:00s.
Out to Centennial at lunch in soaring mid-30s temps. Ad-hoc route via St Vincents and past Fox Studios where we then circled the dirt track around the Perimeter. Last time I did this was 6FT training in 2015. Pushed the hill up to Paddington Gates before cutting back down Oxford. Up'ed the pace noting the run duration nearing 60 min. Don't think Champ was happy with that.
13.5km in 62 min. Full intention to keep it easy thinking the HuRTS duathlon was scheduled just 5 hours later.
PM: Monathlon
Timmy L meticulously arranged a HuRTS Duatholon involving 500m swim (10 laps ABC) followed by a 5km run around Farm Cove. All I knew is, turn up at 6:30pm. The odds were set, money put on the table and alarmingly I saw a pretty competitive handicap on my name. A bit of household renegotiation (daughter bathing nappy change duties) and I was good to go.
Big fail. 4pm dark clouds. 6pm rain starts. 6:30 torrential rain, ABC out of bounds. Silly staff put a 30 min time-out on the water after every lightning. Suffice to say, the stress levels were causing (not so) premature ageing for poor Timmy.
The plan changed to a 5km tempo with Brendon K begging to end the wait and start the pub crawl. By this stage, my competitive spirit was well gone.
Off we went with Quentin and Mike Lichwark surging around around Mrs Mac Chair then back up to the loop near the Gallery. Figured I could stick with LJ and JW but it was quickly apparent even sub 4:00s was too fast. 500m, last place and 1km in, 2nd last was out of sight. Thus, my race was basically over and the 5km which involved a Farm Cove out-and-back was essentially a recovery run/swim. Blast of a time in such strange weather.
Got back just in time for the photo. Forgot the memo where being shirtless was mandatory.
They always say, start the season with a low benchmark. 23:07 for 5km. Not my finest moment.
Still early days in 2016, too premature to test a 2nd speed set this week down at Rushcutters.
The latest victim of my relentless base building (at 5:00s pace) is Champ. Ordinarily I'd ride to work, but not so in the weather. 6km jog at 6:00s.
Out to Centennial at lunch in soaring mid-30s temps. Ad-hoc route via St Vincents and past Fox Studios where we then circled the dirt track around the Perimeter. Last time I did this was 6FT training in 2015. Pushed the hill up to Paddington Gates before cutting back down Oxford. Up'ed the pace noting the run duration nearing 60 min. Don't think Champ was happy with that.
13.5km in 62 min. Full intention to keep it easy thinking the HuRTS duathlon was scheduled just 5 hours later.
PM: Monathlon
Timmy L meticulously arranged a HuRTS Duatholon involving 500m swim (10 laps ABC) followed by a 5km run around Farm Cove. All I knew is, turn up at 6:30pm. The odds were set, money put on the table and alarmingly I saw a pretty competitive handicap on my name. A bit of household renegotiation (daughter bathing nappy change duties) and I was good to go.
Big fail. 4pm dark clouds. 6pm rain starts. 6:30 torrential rain, ABC out of bounds. Silly staff put a 30 min time-out on the water after every lightning. Suffice to say, the stress levels were causing (not so) premature ageing for poor Timmy.
The plan changed to a 5km tempo with Brendon K begging to end the wait and start the pub crawl. By this stage, my competitive spirit was well gone.
Off we went with Quentin and Mike Lichwark surging around around Mrs Mac Chair then back up to the loop near the Gallery. Figured I could stick with LJ and JW but it was quickly apparent even sub 4:00s was too fast. 500m, last place and 1km in, 2nd last was out of sight. Thus, my race was basically over and the 5km which involved a Farm Cove out-and-back was essentially a recovery run/swim. Blast of a time in such strange weather.
Got back just in time for the photo. Forgot the memo where being shirtless was mandatory.
They always say, start the season with a low benchmark. 23:07 for 5km. Not my finest moment.
Hats off to Timmy (and Tom) for the attempted organisation. Next one, I'll turn up fresh.
26km for the day. Big one!
Soaring temps again, which favoured a delineation from the status quo wharves recovery run. Joined 10 like-minded individuals from the Pillars out to Redleaf. Tym B can be credited with the idea. A slow 5km out to the pool which did not feel easy.
Last week of school holiday saw a seriously overpopulated swimming area. Nevertheless, two laps done. Jogged back with Jeet, Wongy and Tym into the city. All of us were happy to walk the stairs.
15km for the day including a jog home. Joint pain in my knee, no doubt from Sunday + Tuesday. I'm not overly worried as this will disappear with a few easy days.
Tomorrow will be hotter... I'm thinking an easy 10-12km at lunch. Annual HuRTS Biathlon at ABC scheduled for 6:30pm. 500m swim, 5km run around Farm Cove. Decided I'll tag along but with the intention to do n easy swim then warm-down jog.
Last week of school holiday saw a seriously overpopulated swimming area. Nevertheless, two laps done. Jogged back with Jeet, Wongy and Tym into the city. All of us were happy to walk the stairs.
15km for the day including a jog home. Joint pain in my knee, no doubt from Sunday + Tuesday. I'm not overly worried as this will disappear with a few easy days.
Tomorrow will be hotter... I'm thinking an easy 10-12km at lunch. Annual HuRTS Biathlon at ABC scheduled for 6:30pm. 500m swim, 5km run around Farm Cove. Decided I'll tag along but with the intention to do n easy swim then warm-down jog.
Not sure what the half mara recovery convention is but I'd imagine a 4x10 min hit-out is not in the rule book. Freshness wise, no better than yesterday yet it was easy to justify the merit of an easy tempo in this state.
Legs protesting from get go at the Pillars. With regret I had to let Barts, JFen, Nick and Crossy go leaving me some 15-30m behind on #1. At 10 min, 50m shy of the OH gates (3:35-3:40s) where I added a 2 min float (60s out, 60s back). Tough #2 uphill working with Jono O'L then later Crossy and Barts who in turned dropped me post the Gallery. Bang on 22 min at the Pillars then 2 min float for the 2nd half.
Out again #3, touch faster but once again pushing 3:30s was not easy. Ended up 20m behind Nick R after losing ground dodging P in the D runners. Finish point 10m past #1. Pondered calling it a day there but lucky I didn't #4 felt the momentum starting and neither Crossy nor Barts ran me down this time. 5s positive split but well ahead of a tiring main pack. Given the heat, wind and uphill it's a good outcome.
48 min tempo covering 13.2km at 3:38 min/km.
48 min tempo covering 13.2km at 3:38 min/km.
Even splits, the 40 min 'on' was low 3:30s, whilst 8 min 'off' was 4:15s. Once again, feeling as I 'should' after 21km + 13km at 3:30s type pace 2 days apart.
Post-run, I had to check up on JFen who uncharacteristically went MIA for #3 and #4. 'Sore back' I'm told.
Yesterday's was less 'can I run 21km at 3:30s' and more 'how quickly can I recover from a half at the end of a 130km week'. Great news, I feel fine. Some juice lost in the quads but niggle free and high energy.
Proof is in the pudding and the pudding involved a pretty relaxed 13km with the Monday Squad. Kept strides at 4:30s with the likes of Frenchman, Tommy H, Craig, Lambert and JO'C per the usual Barangaroo and return course. Used the 60 min to empty Tom's knowledge bank in setting my run goals for 2016 and beyond. A few takeaways:
- injury-free plus enjoyment > racing and PBs
- don't be peer pressured into 3 speed/week. 1 is fine.
- my speed sucks and I need to do 400s
Cut the run short at Farm Cove to complete 13km and felt I could have continued without repercussions.
With the one-way commute (rode in, left bike at office), 19km for the day.
What works for me is a low key 21.1km tacked onto a fairly heavy week. Thus, I planned a hit-out at the SMC pitted against local hero Tim Molesworth and regulars Rob C and Yum Cha Wong. Turned into a nice little expedition helped by the two girls being on cheer squad duties. Breakfast bribery always helps.
Lead bike is the rabbit to chase because I know Tim will run a hard 2km, then battle for another 19km. Predictably, 3:40s for 2km then I drop him on the first hill quite easily. Next 5km is all about finding rhythm on the flats. I drop the pace to 3:35s hoping to consolidate the lead.
Cruise mode continues to the 5km turnaround (17:50) then the same heading back to the start. 35 min at 10km which is a good 30s faster than my 75-flat in September. Per the shot below, well in control ahead of lap 2.
Lead bike is the rabbit to chase because I know Tim will run a hard 2km, then battle for another 19km. Predictably, 3:40s for 2km then I drop him on the first hill quite easily. Next 5km is all about finding rhythm on the flats. I drop the pace to 3:35s hoping to consolidate the lead.
Cruise mode continues to the 5km turnaround (17:50) then the same heading back to the start. 35 min at 10km which is a good 30s faster than my 75-flat in September. Per the shot below, well in control ahead of lap 2.
Three hi-fives shared with Tim (300m back holding on), then Rob (say 500 behind Tim) and finally Yum Cha Wong in his usual upright, stiff running style.
Breathing more rattled on the next climb. Next 5km of flat has me purely focused on high cadence. Now sitting at low 3:30s, my poor maths skills suggest a sub-75 is in order. Hurt gauge picks up as the kms tick over and it's pretty clear 21.1km is my limit at this pace.
Descent at 17km causes the hammy to tighten. Back towards the start-line (20km) where the 70:14 which means I've slowed 14s. I'm at my pain threshold for a club run with 1.1km to go. No surging nor sprinting just for the sake of 10s. Back into the finish where I'm focused on the little blob left side of the timer (reading 74 min). Trinity is fast asleep.
Descent at 17km causes the hammy to tighten. Back towards the start-line (20km) where the 70:14 which means I've slowed 14s. I'm at my pain threshold for a club run with 1.1km to go. No surging nor sprinting just for the sake of 10s. Back into the finish where I'm focused on the little blob left side of the timer (reading 74 min). Trinity is fast asleep.
74:14 at 3:31 min/km.
Not content with 21km for my LR. 6km cool-down heading back out where I pick up Brendan on his way back. All up, 27km for the day.
As mentioned, a nicely paced training run:
0-10km: 35:00 at 3:30s
10-20km: 35:14 at 3:31s
20-21.1km: 4:00 at 3:30s
Better than my 75:12 in June and 74:59 in October. Perceived effort similar but off fresher legs. Main takeaway is I'm well off GC-15 type fitness.
Solid effort from Rob at 85 min and Yum Cha who boasted via text a negative split 100 min half. What I didn't ask is if his lap 1 involved walking.
Naturally, I always come good on a breakfast promise and Lorie, Trinity, Rob and Antia were fitness. Du Liban in Marrickville. Safe mbet for tasty $12 baked eggs.
Slightly unsure what I'm suppose to do on Saturdays? Speed, base, recovery or nothing. I just wing it.
Feeling fresh again after an easy Wed-Fri and wanted this to continue. Enslaved Molly for some company and found a patch of grass down the canal offshoot West side of the Bay Run.
Target 10x100m but then completed 17x. Efforts ranged from 70-90% where 90% means 2:50 pace. Good to get some rare pace in the legs albeit brief. Eventually, I cut back CW circling the Bay Run to complete an easy 15km.
Bought 3kg of potatoes at the Lilyfield markets and suffered trying to drag this another 500m home. Poor purchase decision clouded by $2.99/kg pricing. On the way back, I realised this is the extra weight I'm probably carrying vs 2015. Not optimistic on any PBs soon.
15km all up in 84 min.
Freshness wise, I feel 7/10 where 1 is injured, 5 is end of a solid week and 10 is perfectly tapered.
Feeling fresh again after an easy Wed-Fri and wanted this to continue. Enslaved Molly for some company and found a patch of grass down the canal offshoot West side of the Bay Run.
Target 10x100m but then completed 17x. Efforts ranged from 70-90% where 90% means 2:50 pace. Good to get some rare pace in the legs albeit brief. Eventually, I cut back CW circling the Bay Run to complete an easy 15km.
Bought 3kg of potatoes at the Lilyfield markets and suffered trying to drag this another 500m home. Poor purchase decision clouded by $2.99/kg pricing. On the way back, I realised this is the extra weight I'm probably carrying vs 2015. Not optimistic on any PBs soon.
15km all up in 84 min.
Freshness wise, I feel 7/10 where 1 is injured, 5 is end of a solid week and 10 is perfectly tapered.
Stuck to the swim plan despite the temp 3pts below my physiological cut-off (25 degrees). Fear of coldness was heightened by the wind-chill factor. Renee seemed keen after an 18 month ABC hiatus so I had no choice.
Usual HuRTS swim team were as per Coach Walker's instruction whilst I discretely cruised in the adjacent lane. Trying to re-find the stroke feeling relatively rusty from lack of swim time in recent weeks. R suggested 4x200m, 4x100m and 4x50m which I stuck to... without break and at the same pace. In effect with the warm-up and warm-down (again, same pace), 1.8km all up.
1km split was 19:10. The sort of split that suggests I'm lucky not to drown.
Finished the lunch sesh with a jog around Farm Cove and OH with Renee. Glad I toughed it out.
Run wise - 10km home to work return plus 5km ABC return.
Redleaf Pool is just magic in 38 degrees. Company included Conway, Lambert, Renee, Jono, Champ, Liam all having a similar distaste for the 8x800s at Rushcutters. The fine print ... hill, stairs and more stairs.
Circled Garden Island, passed the team starting the 800s then proceeded up the nasty Loftus climb. Pushed this hill which was as high as my HR got for the day. After 5km, did a double Redleaf lap taking 12 min largely dodging crowds of school kids.
Not sure why but swimming causes my legs to fall asleep. Embarrassingly found myself walking the multitude of stairs on the return. Begged for a piggy back at the Art Gallery to which Renee and Lambert politely declined.
10km all up.
Throw in 10km of commuting, makes 20km. To be honest, not sure if my jog constitutes mileage. I've been asked how to sustain a high base without injury. Answer is below (>50% of my kms).
Circled Garden Island, passed the team starting the 800s then proceeded up the nasty Loftus climb. Pushed this hill which was as high as my HR got for the day. After 5km, did a double Redleaf lap taking 12 min largely dodging crowds of school kids.
Not sure why but swimming causes my legs to fall asleep. Embarrassingly found myself walking the multitude of stairs on the return. Begged for a piggy back at the Art Gallery to which Renee and Lambert politely declined.
10km all up.
Throw in 10km of commuting, makes 20km. To be honest, not sure if my jog constitutes mileage. I've been asked how to sustain a high base without injury. Answer is below (>50% of my kms).
Niche group for the mid-week recovery that included Lambert, Yum Cha, Pete W, Champ and Christian. First 5km I was encumbered by 3 rounds with a 11:30am cheesebake of the ricotta variety. Not a good decision. Eventually, I came good and contented myself with 4:30s down to Barangaroo then back to CQ. Only Lambert was left by the end.
11.5km in 58 min. Of course, I'm still tired from yesterday.
Added a cheeky 4km in the PM from Pyrmont to Rozelle where I crossed paths and ran alongside with a runner I greatly admire - Jono O'L. Absolute demon on the trails and hills. Seems he's setting himself up for a big 2016.
Action packed day.
Round 1 - alarm clock bang on 5:45am (i.e. Trinity), jumped onto the bike en route to Centennial to make the 6:30am tempo (Timmy's idea). A great idea in theory. Rolled onto Para Road, slid over bits of glass and blew the back wheel. 2km walk of shame back home, then an easy 7km jog to work via Blackwattle Bay. Low point of my day, or so I thought.
Round 2 - plan B the 45 min tempo. Now add 80% humidity and crosswinds. The idea is 10s/km step-up every 10 min then a dog fight for 5 min. For me, start at 4:00s, finish sub 3:30s.
You need a group for the first half. Hence I formed a train with the hope the likes of Crossy, Tom, J'OL, Nick and later Darren Moyle would behave rationally. First 5 min OK, then Crossy started winding the pace up way too soon leaving me highly suspicious. By 10 min, we were 3:45s and even before 20 min, 3:40s. More pain to come.
Voiced my concern to Tom at Park Hyatt, who agreed this was a classic Crossy bait-and-switch Reached an impressive turnaround 150m past Barangaroo Gates at 23:15 and this was the last I saw of Crossy.
Worked with DM and Tom re-tracing the steps. Fought a losing battle against stiff headwinds whilst trying to hold low 3:30s back to Farm Cove. At this point, I realised I was on my own (DM pulled up stumps, the others I don't know). Kept the momentum, surged the hills at ABC passing Lambert, Luca, Renee and Champ in quick succession.
Last 1km I could tell most had given up and my form ugly to say the least. Delighted to see 15s to spare.
Went out too hard but salvaged the situation with late-stage splits of 3:20s.
12.3km in 44:45 at 3:37 min/km.
Pulled up my blog from the past and this looks good vs 11.9km (Oct-14), 11.6km (Feb-15) and 11.7km (Jun-15).
2.5km cool-down with Conway and Tom. Daily total big, I'll leave it at that. So spent from today's effort that I had to be picked up from the Light Rail station by Lorie.
Round 1 - alarm clock bang on 5:45am (i.e. Trinity), jumped onto the bike en route to Centennial to make the 6:30am tempo (Timmy's idea). A great idea in theory. Rolled onto Para Road, slid over bits of glass and blew the back wheel. 2km walk of shame back home, then an easy 7km jog to work via Blackwattle Bay. Low point of my day, or so I thought.
Round 2 - plan B the 45 min tempo. Now add 80% humidity and crosswinds. The idea is 10s/km step-up every 10 min then a dog fight for 5 min. For me, start at 4:00s, finish sub 3:30s.
You need a group for the first half. Hence I formed a train with the hope the likes of Crossy, Tom, J'OL, Nick and later Darren Moyle would behave rationally. First 5 min OK, then Crossy started winding the pace up way too soon leaving me highly suspicious. By 10 min, we were 3:45s and even before 20 min, 3:40s. More pain to come.
Voiced my concern to Tom at Park Hyatt, who agreed this was a classic Crossy bait-and-switch Reached an impressive turnaround 150m past Barangaroo Gates at 23:15 and this was the last I saw of Crossy.
Worked with DM and Tom re-tracing the steps. Fought a losing battle against stiff headwinds whilst trying to hold low 3:30s back to Farm Cove. At this point, I realised I was on my own (DM pulled up stumps, the others I don't know). Kept the momentum, surged the hills at ABC passing Lambert, Luca, Renee and Champ in quick succession.
Last 1km I could tell most had given up and my form ugly to say the least. Delighted to see 15s to spare.
Went out too hard but salvaged the situation with late-stage splits of 3:20s.
12.3km in 44:45 at 3:37 min/km.
Pulled up my blog from the past and this looks good vs 11.9km (Oct-14), 11.6km (Feb-15) and 11.7km (Jun-15).
2.5km cool-down with Conway and Tom. Daily total big, I'll leave it at that. So spent from today's effort that I had to be picked up from the Light Rail station by Lorie.
Back to the standard Monday recovery. The heat almost caused me to consider a 2km exit plan (aka ABC swim). Almost. However, the squad was big within which there was some decent personality.
4:20s pace had me desperate for some slow company. Luckily, J'OC and Birchy turned up which was my ride around the Wharves. Solo from here catching the bunch by the turnaround at Barangaroo. Linked up, then like a bad egg once again I was spat out the back alongside Tom and Erika. These two NOTB veterans were happy to plod at 4:30s given a forthcoming tempo tomorrow AM.
The whole run I noted tightness in the lower calves. Not too fussed here as Sunday was indeed, tough. 12.5km all up in 60 min.
Tomorrow, either a 6:30am Centennial set or 45 progressive tempo. The forecast is hot hot hot.
4:20s pace had me desperate for some slow company. Luckily, J'OC and Birchy turned up which was my ride around the Wharves. Solo from here catching the bunch by the turnaround at Barangaroo. Linked up, then like a bad egg once again I was spat out the back alongside Tom and Erika. These two NOTB veterans were happy to plod at 4:30s given a forthcoming tempo tomorrow AM.
The whole run I noted tightness in the lower calves. Not too fussed here as Sunday was indeed, tough. 12.5km all up in 60 min.
Tomorrow, either a 6:30am Centennial set or 45 progressive tempo. The forecast is hot hot hot.
Chased the 6:30am group in the distance around the Golf Course and only caught them within CP at 7am. Knew we were in for a tough run when the sports gels came out ... 6km.
4:30s to start but this was early days. Today's verbal entertainment was Frenchman's magical NZ trip and then Timmy vs. Enda's latest high stakes bets.
Up the Woolahra Gates hill saw step-change in pace and a few spat out the back. A few inner laps to go with Timmy asking for 4:00s and getting exactly that. Next lap 3:45s, in effect splintering the group with just Frenchman, JFen and Neil in a comparable proximity. Poor Champ looked absolutely spent at this point some 300m back.
Mentally done, but short of 30km so I found an ever-so-patient Lambert set for another loop and more. Great relief being back at 4:30s for another 6km and even better was re hydrating with coffees back at the Kiosk with the team.
Well done to the squad for kms banked this early in Jan. The below shot says it all. Unfortunately, it's at 6km and not 30km.
34km in 2:30 at 4:26 min/km ave pace. First km 6:00s, km 27 3:30. Nicely progressive.
Plan from here is 120km base, 1 speed pw and a bit of short race cob-web brushing over Feb and March.
4:30s to start but this was early days. Today's verbal entertainment was Frenchman's magical NZ trip and then Timmy vs. Enda's latest high stakes bets.
Up the Woolahra Gates hill saw step-change in pace and a few spat out the back. A few inner laps to go with Timmy asking for 4:00s and getting exactly that. Next lap 3:45s, in effect splintering the group with just Frenchman, JFen and Neil in a comparable proximity. Poor Champ looked absolutely spent at this point some 300m back.
Mentally done, but short of 30km so I found an ever-so-patient Lambert set for another loop and more. Great relief being back at 4:30s for another 6km and even better was re hydrating with coffees back at the Kiosk with the team.
Well done to the squad for kms banked this early in Jan. The below shot says it all. Unfortunately, it's at 6km and not 30km.
34km in 2:30 at 4:26 min/km ave pace. First km 6:00s, km 27 3:30. Nicely progressive.
Plan from here is 120km base, 1 speed pw and a bit of short race cob-web brushing over Feb and March.
Still in the mind-set where a single speed per week is enough (aka Thursday). Some of the lads I run with are talking about regular Park Run hit-outs. Little interest to me but we'll see.
Kicked off Saturday alongside Champ for a Bay Run & Surrounds. Started at Rodd Point with a focus on adding easy kms into the legs. Actually felt fresh enough to do more speed but resisted this temptation.
Headed north to Abbotsford, round the west side then looping back to Drummoyne Cove. Stompped across an old chocolate factory site below.
Tracked back under the Gladesville Bridge, crossed the Iron Cove bridge and traversed to Le Montage where I called it a day. Had to be back by 8am so it was a non-event type of run.
20km in 1:40 at 5 min/km pace.
Will be out at CP with the SOTB team tomorrow.
Kicked off Saturday alongside Champ for a Bay Run & Surrounds. Started at Rodd Point with a focus on adding easy kms into the legs. Actually felt fresh enough to do more speed but resisted this temptation.
Headed north to Abbotsford, round the west side then looping back to Drummoyne Cove. Stompped across an old chocolate factory site below.
Tracked back under the Gladesville Bridge, crossed the Iron Cove bridge and traversed to Le Montage where I called it a day. Had to be back by 8am so it was a non-event type of run.
20km in 1:40 at 5 min/km pace.
Will be out at CP with the SOTB team tomorrow.
First swim in 3 weeks and what a disaster. First left the watch at my desk, then after a solo 3km jog to ABC my goggles snapped as I readied for an easy swim. $4.50 (or so) sunk cost in the pool entry so I had to proceed with (i) no watch, and (ii) no goggles.
Struggled with poor fitness and zero visibility through squinting eyes. Yum Cha Wong stepped in at 400m providing another 500m drafting assistance. The extra bubbles in my eyes made the experience worse. Solo for the last 500m where it was clear my form was closer to a drowning dog in a pond.
1.5km of drowning with a serious lack of tech (no watch, no goggles). Old school.
Nice to be in the water again. Interacted little with the HuRTS crew but did see Champ, Charlie L, Eoin and a few others soaking in the sunshine. Cool-down was a relaxed 3km around Farm Cove with Yum Cha.
Run-wise, a very easy double commute totaling 14km. No damage done and legs feel fine.
Struggled with poor fitness and zero visibility through squinting eyes. Yum Cha Wong stepped in at 400m providing another 500m drafting assistance. The extra bubbles in my eyes made the experience worse. Solo for the last 500m where it was clear my form was closer to a drowning dog in a pond.
1.5km of drowning with a serious lack of tech (no watch, no goggles). Old school.
Nice to be in the water again. Interacted little with the HuRTS crew but did see Champ, Charlie L, Eoin and a few others soaking in the sunshine. Cool-down was a relaxed 3km around Farm Cove with Yum Cha.
Run-wise, a very easy double commute totaling 14km. No damage done and legs feel fine.
How fun does a pyramid set on a waterlogged Rushcutters Park sound? Tricky 400m, 800m, 1k then the same in reverse with 60s rest.
Kicked the day off with 7km recovery run to work. Annoyed at the flatness in my legs thus putting a 30% chance to do the lunch set. Then comes some HuRTS email traffic suggesting a good turnout was in order. The inspiration I needed.
Met Renee as we headed east to the Oval clocking up 3km. A 100kg groundsman was unimpressed with Timmy's carefully positioned cones (400m). Plan B on the neighbouring field with a scrappy, 450m circuit marked out dodging pram walkers and soccer players.
Good turnout maybe 15-20. Cabin fever?
Expected little and got even less back from my legs. 400m a sticker shock and some 10m off the front to start (Scott, DT, JFen). 800m mild improvement, then up front on the 1km.
Worked to a consistent perceived effort on the back half. Turns out my pacing was unchanged regardless of distance. Noticed on the last 400m the short-distance specialists destroyed me.
Thanks to JFen for giving me the 400, 800, 1k splits:
1H; 2:58, 3:05, 3:05
2H: 2:58, 3:07, 3:05
Looking at this, it's pretty clear how bad my fast-twitch / anaerobic fitness is. As tired after 400m at 3:00s as 1km at 3:05s. Very strange.
Cool-down of 5km with DT, Ray, Scott and JFen out to the Peninsula Point and back to CBD. Stairs via PP felt as bad as the set itself.
Faster guys looked strong today and also good to see the likes of Timmy, Jeet, PW gearing up for a solid first half of racing. Even Champ appeared for the final 400m with a broken rib.
20km for the day.
Kicked the day off with 7km recovery run to work. Annoyed at the flatness in my legs thus putting a 30% chance to do the lunch set. Then comes some HuRTS email traffic suggesting a good turnout was in order. The inspiration I needed.
Met Renee as we headed east to the Oval clocking up 3km. A 100kg groundsman was unimpressed with Timmy's carefully positioned cones (400m). Plan B on the neighbouring field with a scrappy, 450m circuit marked out dodging pram walkers and soccer players.
Good turnout maybe 15-20. Cabin fever?
Expected little and got even less back from my legs. 400m a sticker shock and some 10m off the front to start (Scott, DT, JFen). 800m mild improvement, then up front on the 1km.
Worked to a consistent perceived effort on the back half. Turns out my pacing was unchanged regardless of distance. Noticed on the last 400m the short-distance specialists destroyed me.
Thanks to JFen for giving me the 400, 800, 1k splits:
1H; 2:58, 3:05, 3:05
2H: 2:58, 3:07, 3:05
Looking at this, it's pretty clear how bad my fast-twitch / anaerobic fitness is. As tired after 400m at 3:00s as 1km at 3:05s. Very strange.
Cool-down of 5km with DT, Ray, Scott and JFen out to the Peninsula Point and back to CBD. Stairs via PP felt as bad as the set itself.
Faster guys looked strong today and also good to see the likes of Timmy, Jeet, PW gearing up for a solid first half of racing. Even Champ appeared for the final 400m with a broken rib.
20km for the day.
A band of misfits for today's lunch recovery run. The weather was shocking so the just the bravest were keen. Ireland's J'OC proposed Martin Place Bar as the start point, leaving me a little concerned whether booze or running was the go. Also with us was Yum Cha Wong back to Japan, broken-ribs Champ, soon to be NOTB-based Gleeso.
An aside, looks like Tom and I grace the latest FB promo shot for the SMH Half Marathon.
Nice an easy pace in the pouring rain around The Domain, Farm Cove and down around Hickson Wharves. Shared my rookie 6FT experience with J'OC, after she confessed signing up with little intention to train. No point sugar coating it for her ... "After 5km, your quads will be broken... then you need to drag your corpse for 5 more hours up a hill".
Went via Barangaroo and cut it short back into the city. 9km all up at 5 min/km. Add to this the fact that I'm still jogging to and from work (2x5.5km) - blame the rain. Thus, legs are not properly rested. Will need a few more days of low stress.
An aside, looks like Tom and I grace the latest FB promo shot for the SMH Half Marathon.
Intention is to start 2016 both fresh and hungry so I've penciled in a few days of R&R. At best, 6-8km here and there.
Monday - session involved a walk to Rebel Sport looking for discounted running shorts. Not successful. 6km jog home because I didn't want to die on my bike.
Tuesday - the devil's temptation was to join a small dedicated bunch for some 8x5min intervals starting from the Stone Pillars. Linked up with Lambert from CQ and around Farm Cove before the start. Tiny turnout - Jeet running the show. Post a casual chat to a select few, I jogged the reverse to complete a 8km recovery.
Goals
First take at 2016 Goals are basically to improve on 2015:
- 10km - sub 32:30
- C2S - sub 48
- half - sub 72
- marathon - sub 2:30
Soft, non-timed based goals:
- run int'l marathon (maybe London)
- ad-hoc off-road race or two (not 6FT)
- maintain 100km weeks uninjured
Aside from that, see Trinity grow up whilst enjoying running!
Monday - session involved a walk to Rebel Sport looking for discounted running shorts. Not successful. 6km jog home because I didn't want to die on my bike.
Tuesday - the devil's temptation was to join a small dedicated bunch for some 8x5min intervals starting from the Stone Pillars. Linked up with Lambert from CQ and around Farm Cove before the start. Tiny turnout - Jeet running the show. Post a casual chat to a select few, I jogged the reverse to complete a 8km recovery.
Goals
First take at 2016 Goals are basically to improve on 2015:
- 10km - sub 32:30
- C2S - sub 48
- half - sub 72
- marathon - sub 2:30
Soft, non-timed based goals:
- run int'l marathon (maybe London)
- ad-hoc off-road race or two (not 6FT)
- maintain 100km weeks uninjured
Aside from that, see Trinity grow up whilst enjoying running!
Swelling South Of The Bridge (SOTB) numbers, almost 20 now.
It’s now a massive group attracted to a combination of banter, soft turf,
several pacing options and good nearby cafes. Meanwhile, I hear our NOTB rivals
are battling mutiny.
Post yesterday’s 400s, I figured the first ’16 LR would be a
struggle. Not so, with the pace relaxed (4:40s) and my legs bafflingly happy to
sit in pilot mode. Joined half way on the initial 6km loop starting 6:30am,
before we set off from the café on the 10km course at similar intensity.
Intention was to bank easy ks, so I was happy to listen to
Anthony’s vegan diet then at Alison Road, Chris Truscott’s entry into the
blogger scene. Back into the park and up the Woollahra Hill where by pushing
the pace, I lost contact with the ‘peleton’. From here, two more inner fence
laps (4km each). The first with JFen and Jeet at 4:10s and the second entirely
solo.
28km all up at 4:50s. The first 8km was sort of a warm-up
down Parramatta Road at 6 min/km. Not sure if that counts as running…
Legs are tired and the soreness is the good type. The
intention is to freshen up this coming week with light running only, zero
intensity.
If '14 was about patiently base building, then '15 was adding speed to that base. The help of HuRTS was needed to make the next step. The main highlights:
3. Big Lesson at 6FT (March) - denial for 5 months; 'if I don't train for it, I won't have to turn up'. Lorie and I discovered we were expecting so I figured I'd be an obese and sleep-deprived dad in '16 (i.e. '15 my only shot). First 5km descent destroyed my quads. Recouped my losses and overcame my demons with 21st in 3:51, report here.
4. SMH Half (May) - eyes still on GC as my key race, but SMH was a good test. Felt over-raced here, with 130km in the prior week and no taper. Happy with 73 min as at 5km I was toast and 20km burnt toast. However, the HuRTS elite were in a class above. Report here.
5. 2:30 at GC Marathon (July) - the 'big one'. Strangely not nervous for this. Came in well rested with a view to 3:40 min/km as about 'right'. Worked with the Japanese for 10km, then up'ed still feeling like magic at 21.1km (sub 75 min). Held the pace nicely, picked off Tom at 26km and was well in control till 2km to go. Big world of suffering last 2km. 2:30:14, 23rd place with multiple elites and 5 min PB.
Departing thought - 'I can now retire from marathons'. Race report here.
6. 2nd place and 2:33 at M7 Marathon (late July) - fail, a 3 week retirement! Spurred by the euphoria of GC, I entered M7 on Friday for a Sunday race. Still sore, tired and unmotivated. The only upside was mixing up my Sunday long-run. Hard first 5km but eased into what was an undulating and lonely race. Legs didn't deteriorate. #2 behind a Kenyan by 10s and only saw my watch after the finish. 2:33, 2nd place at 3:40 min/km ave. Race report here.
7. Worst B&E Roll in Sydney (September). Name and shame to Bench in Manly. Trusted training partner and B&E expert Timmy L was a witness after I paced him at a 10km race.
Food review here of this infamous roll. Seasonal low light...
8. Late Season Racing (Aug-Nov) - too broken 14 days after M7 to race C2S. Body and mind was pleading for a rest. Still, 48:14 was a PB and I stayed uninjured. On the day, the team was both impressive (Barts, Timmy) and less-impressive (Enda, Tommy). Enda is now a celebrity ...
JP Morgan CC, an awkward distance (5.6km) and time (6:30pm) yet a big social event. Fitness come November had dovetailed since the baby arrive. Surprised myself with 8th place in 17:47, 30s faster than 2014. HuRTS was 8 of the top 10, with the top guys nearing 17-flat. Mind boggling. Race report here. Some of the quick guys.
Mentally finished by now but one more race. Balmain 10km Fun Run late November. 33:45 chasing in vain a 2:18 marathoner Vlad (and a GPS watch first prize) on the hilliest 10km course ever. Course is considered 60-90s slower but I'm good on hills. Race report here. Neil and Vlad.
So there it is, big PBs across 5.6km, 10km, 14km, 21.1km and 42.2km. Injury free, big mileage and new friends made. The top 3 performances:
1. GC Marathon - 2:30
2. M7 Marathon - 2:33
3. Striders 10km at North Head - 32:45
Top 3 B&E rolls:
1. Kepos Street Kitchen in Redfern (review here and photo below).
2. Bowen in Marrickville (review here)
3. Revolver in Annandale (review here).
Race wise, stoked with every single showing and I think race execution is bang on. PBs are quickly forgotten so the real value is the company day in day out. One mile dash team below.
1. Base and Tune-Up Races (Jan to early Feb) - good aerobic fitness through Xmas but that is it. Struggled with PF injuries and perhaps anemia which 'limited' me to max 100-120km mileage with the odd speed. Two great 10km showings at Striders where I learnt from #1 HuRTS Tom to be aggressive.
90s PB at Homebush (33:15, report here), then joined the 32-class at North Head in March (32:45, report here). Consolidated my 10km credentials at the Sydney:10 in April (32:50, report here). Everyone turned up to run a PB....
The key to 42.2k fitness was not to ignore longer stuff. Proud of a 1:49 at the SMC 30km club race (3:40 min/km) in a training week. I'm thinking in March, can I beat my 2:35 marathon PB?
90s PB at Homebush (33:15, report here), then joined the 32-class at North Head in March (32:45, report here). Consolidated my 10km credentials at the Sydney:10 in April (32:50, report here). Everyone turned up to run a PB....
The key to 42.2k fitness was not to ignore longer stuff. Proud of a 1:49 at the SMC 30km club race (3:40 min/km) in a training week. I'm thinking in March, can I beat my 2:35 marathon PB?
4. SMH Half (May) - eyes still on GC as my key race, but SMH was a good test. Felt over-raced here, with 130km in the prior week and no taper. Happy with 73 min as at 5km I was toast and 20km burnt toast. However, the HuRTS elite were in a class above. Report here.
5. 2:30 at GC Marathon (July) - the 'big one'. Strangely not nervous for this. Came in well rested with a view to 3:40 min/km as about 'right'. Worked with the Japanese for 10km, then up'ed still feeling like magic at 21.1km (sub 75 min). Held the pace nicely, picked off Tom at 26km and was well in control till 2km to go. Big world of suffering last 2km. 2:30:14, 23rd place with multiple elites and 5 min PB.
Departing thought - 'I can now retire from marathons'. Race report here.
6. 2nd place and 2:33 at M7 Marathon (late July) - fail, a 3 week retirement! Spurred by the euphoria of GC, I entered M7 on Friday for a Sunday race. Still sore, tired and unmotivated. The only upside was mixing up my Sunday long-run. Hard first 5km but eased into what was an undulating and lonely race. Legs didn't deteriorate. #2 behind a Kenyan by 10s and only saw my watch after the finish. 2:33, 2nd place at 3:40 min/km ave. Race report here.
7. Worst B&E Roll in Sydney (September). Name and shame to Bench in Manly. Trusted training partner and B&E expert Timmy L was a witness after I paced him at a 10km race.
Food review here of this infamous roll. Seasonal low light...
8. Late Season Racing (Aug-Nov) - too broken 14 days after M7 to race C2S. Body and mind was pleading for a rest. Still, 48:14 was a PB and I stayed uninjured. On the day, the team was both impressive (Barts, Timmy) and less-impressive (Enda, Tommy). Enda is now a celebrity ...
JP Morgan CC, an awkward distance (5.6km) and time (6:30pm) yet a big social event. Fitness come November had dovetailed since the baby arrive. Surprised myself with 8th place in 17:47, 30s faster than 2014. HuRTS was 8 of the top 10, with the top guys nearing 17-flat. Mind boggling. Race report here. Some of the quick guys.
Mentally finished by now but one more race. Balmain 10km Fun Run late November. 33:45 chasing in vain a 2:18 marathoner Vlad (and a GPS watch first prize) on the hilliest 10km course ever. Course is considered 60-90s slower but I'm good on hills. Race report here. Neil and Vlad.
So there it is, big PBs across 5.6km, 10km, 14km, 21.1km and 42.2km. Injury free, big mileage and new friends made. The top 3 performances:
1. GC Marathon - 2:30
2. M7 Marathon - 2:33
3. Striders 10km at North Head - 32:45
Top 3 B&E rolls:
1. Kepos Street Kitchen in Redfern (review here and photo below).
2. Bowen in Marrickville (review here)
3. Revolver in Annandale (review here).
Race wise, stoked with every single showing and I think race execution is bang on. PBs are quickly forgotten so the real value is the company day in day out. One mile dash team below.
45 min pacing duties at Striders 10km Lane Cove, Lambert responsible for 40 min.
Most important is the +1 driving me to every single race...
Bring on 2016!
Most important is the +1 driving me to every single race...
Bring on 2016!
Starting 2016 the right way! Easy 10km Bay Run CW before meeting JFen (planned) and Neil (unplanned) at King Georges Oval. Crossed paths with the Run Crew several times.
Now JFen is a training demon and does not know an easy day - yes I was a little scared. Three of us kicked-off at 4:40s on an extended 9km Bay Run then finished up at KGO again. NP dropped off (having banked 25km) leaving me at JFen's mercy. Next up, 10x400m intervals.
Did my best to participate without compromising my legs. Held in there on 70s laps (say 3 min/km) till #8, then decided to quit while ahead. This is 'bonus' speed and certainly any further I'd be a write off for tomorrow. Proud to knock out endurance + speed in one 2 hr session.
400m splits all 68-70s and 28km all up in 2:05.
JFen was steady as a rock for all 10. No doubt, he's set for a massive 2016 and I'll be lucky to match him at short stuff.
Naturally the real carrot was a promised B&E episode. 1.5km warm-down to meet the broader Fenton and Ho clans at the new Harris Farm in Drummoyne was the highlight. Very funky gourmet grocer with in-house fromagerie (aka cheese house), bakery, fish monger and pizza bar.
$7.50 get's you a B&E 'grande' from the bakery.
This bad boy has hot mustard, a genius addition inspiring memories of a hot dog. Possibly the best sub $10 investment in happiness found in the Inner West. Separate review to come...
Now JFen is a training demon and does not know an easy day - yes I was a little scared. Three of us kicked-off at 4:40s on an extended 9km Bay Run then finished up at KGO again. NP dropped off (having banked 25km) leaving me at JFen's mercy. Next up, 10x400m intervals.
Did my best to participate without compromising my legs. Held in there on 70s laps (say 3 min/km) till #8, then decided to quit while ahead. This is 'bonus' speed and certainly any further I'd be a write off for tomorrow. Proud to knock out endurance + speed in one 2 hr session.
JFen was steady as a rock for all 10. No doubt, he's set for a massive 2016 and I'll be lucky to match him at short stuff.
Naturally the real carrot was a promised B&E episode. 1.5km warm-down to meet the broader Fenton and Ho clans at the new Harris Farm in Drummoyne was the highlight. Very funky gourmet grocer with in-house fromagerie (aka cheese house), bakery, fish monger and pizza bar.
$7.50 get's you a B&E 'grande' from the bakery.
This bad boy has hot mustard, a genius addition inspiring memories of a hot dog. Possibly the best sub $10 investment in happiness found in the Inner West. Separate review to come...
