Mon
AM - Strength, drills/plyo's
PM - 16km 70:19 (4:23km's) The Bay with Copey and James
Tue
AM - 11km 46:40 (4:14km's) The Bay with Action and Mark Mc.
PM - 20x200 (1min cycle) avg 34.6, fastest 28.5. Centennial with Daniel.
Active recovery sesh, serves the dual purpose of turning the legs over without putting any added stress on the body after the 1/2 and is a step closer to 800m specific training. This is a staple Wed workout during track season, the equivalent of a long run when building up to an 800m race.
Wed
AM - 10km 46:03 (4:36km's) + Strength. Solo around The Bay.
PM - 20km 89:49 (4:30km's) The Bay with Copey.
Bit hot, got ugly towards the end, glad to tick off this run.
Wednesday 30 November 2011
Sunday 27 November 2011
Central Coast 1/2
Fri - Complete Rest
Sat - Easy 15mins with Megsy and Sam in Long Jetty. Was supposed to be a full warm up but it was raining heavily and would've been counter productive to stay out any longer.
Sun - Race CC1/2 8th 80:53
Lined up fresh as a daisy and ready to hammer myself. Given my lack of quality training, the hot conditions and the historically slow course 3:40km's was a bit too ambitious, but it's better to die like a man than live like a pussy.
The only split I remember was 5km in 18:15. At 6km's Charlie Brooks and the lead chick Kirsten Molloy passed me and knocked me back to 9th. Charlie slowly disappeared into the distance, but I eventually got back in front of the chick at 11km's when she was taking a gel and that was about the end of any excitement, although 7th place occasionally came into view about 100m up the path.
The race was well organised and the course not as crowded as I expected. It's not a great course with minimal rhythm due to the constant winding of the bike path and tediously boring. Despite the slow time I feel like i'm aerobically fit and glad I got the chance to lay it on the line after a testing winter, I can't wait to build on that and get stuck into some hard work.
Sat - Easy 15mins with Megsy and Sam in Long Jetty. Was supposed to be a full warm up but it was raining heavily and would've been counter productive to stay out any longer.
Sun - Race CC1/2 8th 80:53
Lined up fresh as a daisy and ready to hammer myself. Given my lack of quality training, the hot conditions and the historically slow course 3:40km's was a bit too ambitious, but it's better to die like a man than live like a pussy.
The only split I remember was 5km in 18:15. At 6km's Charlie Brooks and the lead chick Kirsten Molloy passed me and knocked me back to 9th. Charlie slowly disappeared into the distance, but I eventually got back in front of the chick at 11km's when she was taking a gel and that was about the end of any excitement, although 7th place occasionally came into view about 100m up the path.
The race was well organised and the course not as crowded as I expected. It's not a great course with minimal rhythm due to the constant winding of the bike path and tediously boring. Despite the slow time I feel like i'm aerobically fit and glad I got the chance to lay it on the line after a testing winter, I can't wait to build on that and get stuck into some hard work.
Thursday 24 November 2011
Cortisone #4
Wed - 9km 38:58 (4:20km's) Solo around The Bay, nice and easy, feeling very fresh.
Thu - 6x200 (1min cycle) avg 31.1, fastest 28.2. Felt good, nice to squeeze in some running after 10 months of plodding. Gives me confidence that as soon as I've recovered from the 1/2 that i'll be able to get stuck into some 400/800m work.
Had another cortisone to the left plantar this arvo, I'm confident it'll settle in time for the race on Sunday.
Thu - 6x200 (1min cycle) avg 31.1, fastest 28.2. Felt good, nice to squeeze in some running after 10 months of plodding. Gives me confidence that as soon as I've recovered from the 1/2 that i'll be able to get stuck into some 400/800m work.
Had another cortisone to the left plantar this arvo, I'm confident it'll settle in time for the race on Sunday.
Tuesday 22 November 2011
Pat Cummins
Mon - 9km 41:20 (4:35km's) Very easy around The Bay with Copey and the prodigal son James Mathews.
Tue - 4x1km (5min cycle), 4x500 (3min cycle) 3:23, 3:21, 3:15, 3:14, 93, 93, 92, 89. Solo on The Bay, pissing down and blowing a gale.
Pat Cummins, Man of the Match in the test victory vs South Africa hails from my junior cricket club, Blaxland Redbacks in the Lower Blue Mountains. A little deflating to calculate that he wasn't even born when I finished my last season with the club.
Tue - 4x1km (5min cycle), 4x500 (3min cycle) 3:23, 3:21, 3:15, 3:14, 93, 93, 92, 89. Solo on The Bay, pissing down and blowing a gale.
Pat Cummins, Man of the Match in the test victory vs South Africa hails from my junior cricket club, Blaxland Redbacks in the Lower Blue Mountains. A little deflating to calculate that he wasn't even born when I finished my last season with the club.
Sunday 20 November 2011
Ho Hum
Saturday - 6km Tempo 21:47. With Craig D, Sam, Megan and Jopey in Centennial.
Doc thought i'd be ok for this one but it may have come a day too early. I went through 3km-10:07, very comfortable and no pain. After that it suddenly got ugly, limped the last 3km's probably should've pulled the pin.
Sunday - 22km 1:40.12 (4:33km's) Solo around The Bay
Still not good, so took the chance to do an easy run in the middle of the day. I hope it's stinking hot next Sunday, it's my only chance of a decent finishing position.
93km's for the week, at least i'm fresh.
Doc thought i'd be ok for this one but it may have come a day too early. I went through 3km-10:07, very comfortable and no pain. After that it suddenly got ugly, limped the last 3km's probably should've pulled the pin.
Sunday - 22km 1:40.12 (4:33km's) Solo around The Bay
Still not good, so took the chance to do an easy run in the middle of the day. I hope it's stinking hot next Sunday, it's my only chance of a decent finishing position.
93km's for the week, at least i'm fresh.
Friday 18 November 2011
Cortisone #3
Wed - 20km 91:28 with Copey in Centennial. Very easy first 10km-48:00 whilst marking the 6km and hiding from the park rangers for Saturday's TT.
Thu - 2km 5:57, 10min rec, 5x400 (2min cycle) 66.6, 66.4, 65.4, 63.1, 57.7. Solo Wenty Park.
Wanted to test out the feet before getting the cortisone, only problem is that I thought the Doc was going to do both feet but he would only do the right. I'm back for the left next week, not ideal 3 days out from the 1/2 but big whoop I need to suck it up.
Fri - Complete Rest, not even strength. It feels a bit weird and lazy, but I'm enjoying it anyway.
Thu - 2km 5:57, 10min rec, 5x400 (2min cycle) 66.6, 66.4, 65.4, 63.1, 57.7. Solo Wenty Park.
Wanted to test out the feet before getting the cortisone, only problem is that I thought the Doc was going to do both feet but he would only do the right. I'm back for the left next week, not ideal 3 days out from the 1/2 but big whoop I need to suck it up.
Fri - Complete Rest, not even strength. It feels a bit weird and lazy, but I'm enjoying it anyway.
Wednesday 16 November 2011
Another Tempo
Mon - 9km easy 40:30 (4:30km's) with Copey on The Bay
Tue - 16km Tempo 59:24 (3:43km's) on The Bay
Had Daniel Mellish with me for 7km, the 1st 4km's and 8-11km's. Went through 10km spot on 36:40 and feeling good, but couldn't keep up the pace into the headwind. Finished fast and felt strong, pretty happy with the progress given that it was hot and very windy. That's all the hard work done now, will try and squeeze in some speed now.
Tue - 16km Tempo 59:24 (3:43km's) on The Bay
Had Daniel Mellish with me for 7km, the 1st 4km's and 8-11km's. Went through 10km spot on 36:40 and feeling good, but couldn't keep up the pace into the headwind. Finished fast and felt strong, pretty happy with the progress given that it was hot and very windy. That's all the hard work done now, will try and squeeze in some speed now.
Sunday 13 November 2011
My Life as a Tree
Fri
AM 10km 45:12 (4:31km's) Solo around The Bay
PM 12km 59:54 (5:00km's) Solo around The Bay, loved this run, it felt like getting a massage.
Sat
AM 20km including 16km 65:01(4:04km's) around The Bay.
PM 10km 45:00 (4:30km's) Solo Centennial/Queens
Sun 21km including 4x2km (9min cycle) 2x7min efforts, 7:00, 6:55. Bum Bandit Park.
First 2 reps were 7min efforts, I put my sunnies on the ground while I did some strides, they were missing when I was starting my reps. I realised that a couple that jogged past must have picked them up, nobody else was in the area. So the mad chase begun, I eventually caught them at McKay Oval, they thought the sunnies would suit their son and had put them in their car but seemed genuinely pleased to return them to the rightful owner.
Joined Craig D, Jopey and Megan for an easy 10km's.
Good week 174km's, that'll do, want to be fresh for one final 16km before CC 1/2.
With all the fuss over the purple haze covering Sydney this time of year, I wondered what a purple tree can see. I climbed up this huge Jacaranda in Callan Park overlooking The Bay, apparently all the tree can see is the same purple haze.
Wake Up Trees
Ghostly branches on skeletal trees
Spring rain quenches caged buds
BLOOM! a purple explosion dancing in the breeze
Bored housewives cream their duds
AM 10km 45:12 (4:31km's) Solo around The Bay
PM 12km 59:54 (5:00km's) Solo around The Bay, loved this run, it felt like getting a massage.
Sat
AM 20km including 16km 65:01(4:04km's) around The Bay.
PM 10km 45:00 (4:30km's) Solo Centennial/Queens
Sun 21km including 4x2km (9min cycle) 2x7min efforts, 7:00, 6:55. Bum Bandit Park.
First 2 reps were 7min efforts, I put my sunnies on the ground while I did some strides, they were missing when I was starting my reps. I realised that a couple that jogged past must have picked them up, nobody else was in the area. So the mad chase begun, I eventually caught them at McKay Oval, they thought the sunnies would suit their son and had put them in their car but seemed genuinely pleased to return them to the rightful owner.
Joined Craig D, Jopey and Megan for an easy 10km's.
Good week 174km's, that'll do, want to be fresh for one final 16km before CC 1/2.
With all the fuss over the purple haze covering Sydney this time of year, I wondered what a purple tree can see. I climbed up this huge Jacaranda in Callan Park overlooking The Bay, apparently all the tree can see is the same purple haze.
Wake Up Trees
Ghostly branches on skeletal trees
Spring rain quenches caged buds
BLOOM! a purple explosion dancing in the breeze
Bored housewives cream their duds
Thursday 10 November 2011
Flip Flop
AM
6.4km Fartlek 23:17 (3:38km's) 1,2,3,4,3,2,2:17min efforts with 1min floats. Solo at Wenty Park.
I suck at fartlek, so happy to run the same pace as Saturday's race, pleased that the race had it's desired effect of pushing my training forward.
PM
20km Easy 95:08 (4:45km's) Solo around The Bay.
Tried to massage in my thongs today, only lasted 1hour feet were in agony. I will not be satisfied until I can work in flip flops all day.
6.4km Fartlek 23:17 (3:38km's) 1,2,3,4,3,2,2:17min efforts with 1min floats. Solo at Wenty Park.
I suck at fartlek, so happy to run the same pace as Saturday's race, pleased that the race had it's desired effect of pushing my training forward.
PM
20km Easy 95:08 (4:45km's) Solo around The Bay.
Tried to massage in my thongs today, only lasted 1hour feet were in agony. I will not be satisfied until I can work in flip flops all day.
Wednesday 9 November 2011
Sculptures and Culture
21.5km 1:29.45 (4:10km's) + 6x100m strides @ Bronte.
Corporate race had taken over Centennial so moved The Coast Run, with the added advantage of the coastal breeze providing relief from the 32' heat. Only problem was the huge crowds, the beautiful weather combined with the Sculptures by the Sea meant alot of evasive work required, copped a few umbrellas and pointing arms in the face. For some reason I was pretty pumped and went for it, way too hard for an easy run, normally 4:30km's in mild conditions without the crowds is a solid effort. The artwork was all lost on me, just looks like piles of rubbish pulled out of my Nanna's garage stuck together with super glue.
Was tempted to stay for the corporate race, it's a good atmosphere and enjoyable watching everyone smashing themselves to impress their work colleagues. Don't know exactly who's racing, but assume Crokes will show them a clean pair of heals.
Corporate race had taken over Centennial so moved The Coast Run, with the added advantage of the coastal breeze providing relief from the 32' heat. Only problem was the huge crowds, the beautiful weather combined with the Sculptures by the Sea meant alot of evasive work required, copped a few umbrellas and pointing arms in the face. For some reason I was pretty pumped and went for it, way too hard for an easy run, normally 4:30km's in mild conditions without the crowds is a solid effort. The artwork was all lost on me, just looks like piles of rubbish pulled out of my Nanna's garage stuck together with super glue.
Was tempted to stay for the corporate race, it's a good atmosphere and enjoyable watching everyone smashing themselves to impress their work colleagues. Don't know exactly who's racing, but assume Crokes will show them a clean pair of heals.
Tuesday 8 November 2011
Armageddon
16km - 59:54 (3:45km's) + 10x100 (1) rolling start with strong tailwind, fastest 12.8s.
Solo around The Bay. Was planning 4x2km but it was very hot, 28 degrees and quite windy, so I thought I better take the opportunity to simulate potential race conditions for CC 1/2. Went out faster than last Thursday, 6km-21:57, then died a slow death finishing with the exact same time as last week.
By the time I got back in the car it was the end of the world, electrical storm, dark and blowing a gale. Starting to feel like a respectable time at Central Coast may be possible.
(23.5km's)
Solo around The Bay. Was planning 4x2km but it was very hot, 28 degrees and quite windy, so I thought I better take the opportunity to simulate potential race conditions for CC 1/2. Went out faster than last Thursday, 6km-21:57, then died a slow death finishing with the exact same time as last week.
By the time I got back in the car it was the end of the world, electrical storm, dark and blowing a gale. Starting to feel like a respectable time at Central Coast may be possible.
(23.5km's)
Monday 7 November 2011
Pissed on a Tree
Sun - 24km 1:44.01 (4:20km's). First Aid course all day, so out very early for a long solo run including 3 laps of The Bay.
158km for the week, got 3 decent sessions out, happy with the progress.
Mon
AM - 9.5km's 42:16 (4:27km's) Solo Wenty Park
PM - 16km 68:20 (4:16km's) With Copey at The Bay, last 7km's all sub 4mins.
Akira did his first piss standing up against a tree today, left hand on his hip too, couldn't be prouder :-)
158km for the week, got 3 decent sessions out, happy with the progress.
Mon
AM - 9.5km's 42:16 (4:27km's) Solo Wenty Park
PM - 16km 68:20 (4:16km's) With Copey at The Bay, last 7km's all sub 4mins.
Akira did his first piss standing up against a tree today, left hand on his hip too, couldn't be prouder :-)
Saturday 5 November 2011
Recession
10km Striders Lane Cove - 11th 36:28? (16km's)
I lined up not sure what to expect, same race last year albeit with a much weaker field than today I was 3rd in 34:58. I knew that would be unlikely but turned up full of hope and was greeted with perfect conditions.
I took off hard and felt a million bucks, but dropped 6 places on the 1st hill at about 3km? Went through in 18:28, so came home 28sec quicker gaining one position on the way back sneaking past Paul McClarnon in the home straight. Was keen to renew the battle with Thien, Timmy and Andy, but just a bit too sluggish and not enough quality work yet.
Very pleased with the aerobic fitness though, possibly the best it's ever been, knocking out the slow km's whilst sorting through the injury has served me well. Not really sure but feel like i'm pretty close to top fitness, much closer than I expected but I could be kidding myself. Will head up to Central Coast for the 1/2 in 3 weeks, hopefully 2 more hard weeks will make the world of difference.
Well done to Jo winning the girl's race on the comeback after years of chronic injury and Tom pipping CT for 3rd.
Happy enough, glad I got through 'The bad race I had to have' with the gusto of Paul Keating. It's been a big week and my right foot (supposedly the better one) is in a world of pain from the uphills, but suspect it's onward and upward from here.
I lined up not sure what to expect, same race last year albeit with a much weaker field than today I was 3rd in 34:58. I knew that would be unlikely but turned up full of hope and was greeted with perfect conditions.
I took off hard and felt a million bucks, but dropped 6 places on the 1st hill at about 3km? Went through in 18:28, so came home 28sec quicker gaining one position on the way back sneaking past Paul McClarnon in the home straight. Was keen to renew the battle with Thien, Timmy and Andy, but just a bit too sluggish and not enough quality work yet.
Very pleased with the aerobic fitness though, possibly the best it's ever been, knocking out the slow km's whilst sorting through the injury has served me well. Not really sure but feel like i'm pretty close to top fitness, much closer than I expected but I could be kidding myself. Will head up to Central Coast for the 1/2 in 3 weeks, hopefully 2 more hard weeks will make the world of difference.
Well done to Jo winning the girl's race on the comeback after years of chronic injury and Tom pipping CT for 3rd.
Happy enough, glad I got through 'The bad race I had to have' with the gusto of Paul Keating. It's been a big week and my right foot (supposedly the better one) is in a world of pain from the uphills, but suspect it's onward and upward from here.
Friday 4 November 2011
Samurai
AM - 10km 44:30 (4:27km's) Solo very early around The Bay
PM - 7km 30:00 (4:14km's) Solo around The Bay, hoping to shake the legs out so I can run a decent 10km tomorrow. Beautiful day, feeling pretty good. No idea how fast I'll go, it's been a very long time so i'm pretty keen to empty the balls.
Off for an early dinner with the family at Samurai tonight, ebi gyoza, agedashi tofu and miso ramen just for a change.
PM - 7km 30:00 (4:14km's) Solo around The Bay, hoping to shake the legs out so I can run a decent 10km tomorrow. Beautiful day, feeling pretty good. No idea how fast I'll go, it's been a very long time so i'm pretty keen to empty the balls.
Off for an early dinner with the family at Samurai tonight, ebi gyoza, agedashi tofu and miso ramen just for a change.
Thursday 3 November 2011
Bread and Butter
AM - 9km 44:20 (4:56km's) Just a dawdle to make sure the legs were ready to go for the afternoon sesh.
PM - 22km including 16km tempo - 59:54 (3:45km's). Happy enough with the progress, I reckon I would've struggled to do this sesh in an easy week a few weeks ago let alone in a full week.
When I first stepped up to 800m's one of the first things I was told is that a half miler should be able to comfortably knock out a sub 60min 16km any time of the year. It wasn't comfortable, but it wasn't as hard as I expected.
Here is the year to date top ten world rankings, 10th is 1.42sec quicker than my pb. I would love to have a crack at an 800m before Xmas, but I think the top guy is safe for now :-) I like these rankings as they are purely age based rather than requiring membership of a Masters Association.
800 meter Run - Men - M 35 - 39
PM - 22km including 16km tempo - 59:54 (3:45km's). Happy enough with the progress, I reckon I would've struggled to do this sesh in an easy week a few weeks ago let alone in a full week.
When I first stepped up to 800m's one of the first things I was told is that a half miler should be able to comfortably knock out a sub 60min 16km any time of the year. It wasn't comfortable, but it wasn't as hard as I expected.
Here is the year to date top ten world rankings, 10th is 1.42sec quicker than my pb. I would love to have a crack at an 800m before Xmas, but I think the top guy is safe for now :-) I like these rankings as they are purely age based rather than requiring membership of a Masters Association.
800 meter Run - Men - M 35 - 39
| |||||||||||||||||||||||
| 1:44.45 | Khadevis Robinson | Lignano | |||||||||||||||||||||
| 1:49.29 | Anthony Whiteman |  GBR | Stretford | ||||||||||||||||||||
| 1:49.59 | Sebastien Schletterer |  NED | Kessel-lo | ||||||||||||||||||||
| 1:50.26 | Willy Rotich |  KEN | Lapinlahti | ||||||||||||||||||||
| 1:50.88 | Elias Koech | KEN | Ponce | ||||||||||||||||||||
| 1:54.67 | Ruben Dario Arboleda |  COL | Bogota | ||||||||||||||||||||
| 1:54.92 | Randy Wasinger |  USA | New York | ||||||||||||||||||||
| 1:55.54 i | Baba Tindogo | GBR | Gent | ||||||||||||||||||||
| 1:55.78 | Christophe Chevaux |  FRA | Dijon | ||||||||||||||||||||
| 1:56.28 | Sebastien Marc | FRA | Firminy | ||||||||||||||||||||
Wednesday 2 November 2011
Tiger's Toddler AFL Draft Camp
AM-10km 44:15 (4:25km's). Solo around The Bay at Sparrow's Fart.
PM-20km 88:00. Centennial, had planned 24km but a bit sore, so thought i'd save it for tomorrow.
PM-20km 88:00. Centennial, had planned 24km but a bit sore, so thought i'd save it for tomorrow.
Tuesday 1 November 2011
Giddy Up
Mon- 16km 69:45 (4:21km's) Around The Bay with Copey, we had Jo and Olivia with us for the 1st 10km's. Solid last 6km's all between 3:55 and 4:05km's.
Tue- 24km including 6x500 (3min cycle) 86, 87, 86, 86, 84, 81, plus 16km easy 71:56 (4:30km's). Inspired by Cup Day I decided to crank it up a little. The last rep was quicker than 1500m pace and felt comfy, nothing special but progress nonetheless. Feet improving, breaking up the scar tissue is a long and exhausting process.
Did my arse on the Cup, but enjoyed Akira's enthusiastic cheering and Koji showing a keen interest watching his 1st Cup.
Tue- 24km including 6x500 (3min cycle) 86, 87, 86, 86, 84, 81, plus 16km easy 71:56 (4:30km's). Inspired by Cup Day I decided to crank it up a little. The last rep was quicker than 1500m pace and felt comfy, nothing special but progress nonetheless. Feet improving, breaking up the scar tissue is a long and exhausting process.
Did my arse on the Cup, but enjoyed Akira's enthusiastic cheering and Koji showing a keen interest watching his 1st Cup.
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