Race, Brunch, Repeat

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.

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.

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.

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.

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. 

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.

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!

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.

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...