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.
