Tuesday
AM
7km Easy Solo The Bay
PM
12km-51:00 (4:15kms) Solo The Bay
Wednesday
AM
7km Easy Solo The Bay
PM
15min Fartlek (5x2min/1min) 4.45km (3:22kms) With Copey The Bay
Felt great!
Wednesday 27 June 2012
Monday 25 June 2012
22min Fartlek
AM
22min Fartlek - 6.2km (3:32kms) Solo The Bay
Way faster than I've ever done a fartlek session, enjoying the freshen up and absorbing the hard work.
PM
7km Easy Solo Nield Park
Sick of ice baths, I can handle it except for the frozen old fella. Sick of turning the poor thing into a Callipo, someone needs to invent a cock sock to relieve the pain.
22min Fartlek - 6.2km (3:32kms) Solo The Bay
Way faster than I've ever done a fartlek session, enjoying the freshen up and absorbing the hard work.
PM
7km Easy Solo Nield Park
Sick of ice baths, I can handle it except for the frozen old fella. Sick of turning the poor thing into a Callipo, someone needs to invent a cock sock to relieve the pain.
Sunday 24 June 2012
Black Caviar
AM
14km Easy Solo The Bay
Crazy busy day, so out at 4am. Even 30min earlier than usual makes a big difference, ouch!
PM
10x400 (1min jog) avg 70sec. With James Nield Park
Active recovery, felt easy, a few weeks ago this session would've been hard off a standing recovery.
Ran without socks for the first time in a long time for the time trial yesterday. My feet are covered in blisters today, hope they recover in time for Saturday, I hate wearing socks when racing.
On the positive, I've dropped the 5kg and for the last few days I've been sitting comfortably at race weight, just need to keep myself out of the gym and off the ice cream for one more week.
Up late watching Black Caviar, Luke Nolen stopped riding with 4 strides to the post, very lucky to sneak home ahead of 2 fast finishing French sprinters. It reminded me of the ultimate Woopsy Daisy when Adriana Pirtea started celebrating too early and Berhane Adere sprinted past to take the win and cost Pirtea the equivalent of 30 years Romanian income. The real highlight of the race though is when Pirtea passes Copey at the top of the home straight complete with blood dripping from his nipples.
14km Easy Solo The Bay
Crazy busy day, so out at 4am. Even 30min earlier than usual makes a big difference, ouch!
PM
10x400 (1min jog) avg 70sec. With James Nield Park
Active recovery, felt easy, a few weeks ago this session would've been hard off a standing recovery.
Ran without socks for the first time in a long time for the time trial yesterday. My feet are covered in blisters today, hope they recover in time for Saturday, I hate wearing socks when racing.
On the positive, I've dropped the 5kg and for the last few days I've been sitting comfortably at race weight, just need to keep myself out of the gym and off the ice cream for one more week.
Up late watching Black Caviar, Luke Nolen stopped riding with 4 strides to the post, very lucky to sneak home ahead of 2 fast finishing French sprinters. It reminded me of the ultimate Woopsy Daisy when Adriana Pirtea started celebrating too early and Berhane Adere sprinted past to take the win and cost Pirtea the equivalent of 30 years Romanian income. The real highlight of the race though is when Pirtea passes Copey at the top of the home straight complete with blood dripping from his nipples.
Saturday 23 June 2012
6km TT
Friday
AM
7km Easy. Solo Wenty Park
PM
9km Easy + Drills/Plyos/Strides. Solo The Bay
Saturday
AM
6kmTT-20:54 (3:29kms) With Megsy, Craig, Chris, Andy and JB The Bay
Felt awesome at the start but battled the last 3km after Andy went past and disappeared into the distance. Everyone else was flying today but Megsy stole the show a whopping 13sec per km faster than her recently set 10km pb!
PM
9.5km Easy. With James The Bay
AM
7km Easy. Solo Wenty Park
PM
9km Easy + Drills/Plyos/Strides. Solo The Bay
Saturday
AM
6kmTT-20:54 (3:29kms) With Megsy, Craig, Chris, Andy and JB The Bay
Felt awesome at the start but battled the last 3km after Andy went past and disappeared into the distance. Everyone else was flying today but Megsy stole the show a whopping 13sec per km faster than her recently set 10km pb!
PM
9.5km Easy. With James The Bay
Thursday 21 June 2012
More Practise
6x500 (1), 3min recovery, 3km. Solo The Bay
Was aiming for 95s even and comfortable and the 3km @ 5sec per km faster than 10km goal pace. Ended up spot on with 94.8 avg and 9:57 for the 3km.
Wednesday 20 June 2012
Practise
Monday
22min Fartlek - 5.93km (3:42kms) Solo Wenty Park
Tuesday
6x1km (5min cycle) avg 3:19 + 4x200m 34, 34, 32, 29 Solo Nield Park
Alternating 3:15s and 3:25s, practising recovering at a good pace.
Wednesday - Rest Day
Body feels great, enjoying the block of quality, just need some sleep at some stage in the next 10 days.
22min Fartlek - 5.93km (3:42kms) Solo Wenty Park
Tuesday
6x1km (5min cycle) avg 3:19 + 4x200m 34, 34, 32, 29 Solo Nield Park
Alternating 3:15s and 3:25s, practising recovering at a good pace.
Wednesday - Rest Day
Body feels great, enjoying the block of quality, just need some sleep at some stage in the next 10 days.
Sunday 17 June 2012
Duracell
Saturday
AM
22km including 16km-63:44 (3:59kms) With Megsy The Bay
Mixed feelings, haven't had one second sleep in the last 2 nights, pleased for Megsy but this run smashed me. Apparently she slept well, 15sec per km faster than her 1/2 marathon PB, I practically had to beg her to slow down.
My new copper top pre mid life crisis hair is getting mixed feedback, I was hoping to emulate the new Korean hairdresser at work but if you aint got it you just aint got it.
PM
10km-46:09 (4:37kms) With James Barnwell Park
Had to rush to work after the morning run and the 10min gap I'd left myself during the day to grab a bite was spent changing a client's flat tyre, 3min 16sec for the record. So nothing to eat since 5:30am, 5 hours straight massage off zero sleep and a hard long run made this one tough recovery run. Almost fell asleep in the ice bath.
Sunday
AM Rest
Another sleepless night, the little fella is having a tough time. Beautiful morning and I needed a rest to have any chance of a decent session so took the boys for a spin around The Bay. Akira on his bike wiped out Michelle Bridges and her dog Paddy, she said 'oh gawd, sh#t, sh#t, f*ck, f*ck!' A bit crowded for Akira's concentration span, we'll need to get out a bit earlier on the nice days.
PM
10x400 (1) 68's Solo Nield Park
68, 68, 68, 68, 70, 69, 69, 66, 66, 66
Shoved about 50 needles into my legs and off I went feeling human again. Apart from daydreaming in the 5th to 7th reps it was a good session.
140km, very satisfying week of hard work.
AM
22km including 16km-63:44 (3:59kms) With Megsy The Bay
Mixed feelings, haven't had one second sleep in the last 2 nights, pleased for Megsy but this run smashed me. Apparently she slept well, 15sec per km faster than her 1/2 marathon PB, I practically had to beg her to slow down.
My new copper top pre mid life crisis hair is getting mixed feedback, I was hoping to emulate the new Korean hairdresser at work but if you aint got it you just aint got it.
PM
10km-46:09 (4:37kms) With James Barnwell Park
Had to rush to work after the morning run and the 10min gap I'd left myself during the day to grab a bite was spent changing a client's flat tyre, 3min 16sec for the record. So nothing to eat since 5:30am, 5 hours straight massage off zero sleep and a hard long run made this one tough recovery run. Almost fell asleep in the ice bath.
Sunday
AM Rest
Another sleepless night, the little fella is having a tough time. Beautiful morning and I needed a rest to have any chance of a decent session so took the boys for a spin around The Bay. Akira on his bike wiped out Michelle Bridges and her dog Paddy, she said 'oh gawd, sh#t, sh#t, f*ck, f*ck!' A bit crowded for Akira's concentration span, we'll need to get out a bit earlier on the nice days.
PM
10x400 (1) 68's Solo Nield Park
68, 68, 68, 68, 70, 69, 69, 66, 66, 66
Shoved about 50 needles into my legs and off I went feeling human again. Apart from daydreaming in the 5th to 7th reps it was a good session.
140km, very satisfying week of hard work.
Friday 15 June 2012
City Mile Dash
AM
7km-34:50 (4:59kms) Solo City
PM
City Mile Dash 4:56-9th + 20min threshold with JB @ 3:47kms
The first time I can say I've ever enjoyed this distance, I've always battled with the ugly grey pace of the mile/metric mile, not fast enough to be fun and not far enough to be satisfying. But today was different, the race went really quickly, ironic considering how slow I was moving. Had a good battle with Andy Heyden who loomed on my shoulder about 3x in the last 500m.
Jared, James, Lucy and myself went into the race hoping to pick up the team win and free shoes. Unfortunately James was crook as a dog and the entire Hurts team were way too quick for me. Jared however, in his first race beyond 800m thrived, scoring a comfortable win using his 1:49 speed to kick home. Lucy on the comeback trail ran really well for 3rd, only 3sec behind a national 1500m finalist.
Edit: Forgot to add I owe Bloody Tom another $50.
7km-34:50 (4:59kms) Solo City
PM
City Mile Dash 4:56-9th + 20min threshold with JB @ 3:47kms
The first time I can say I've ever enjoyed this distance, I've always battled with the ugly grey pace of the mile/metric mile, not fast enough to be fun and not far enough to be satisfying. But today was different, the race went really quickly, ironic considering how slow I was moving. Had a good battle with Andy Heyden who loomed on my shoulder about 3x in the last 500m.
Jared, James, Lucy and myself went into the race hoping to pick up the team win and free shoes. Unfortunately James was crook as a dog and the entire Hurts team were way too quick for me. Jared however, in his first race beyond 800m thrived, scoring a comfortable win using his 1:49 speed to kick home. Lucy on the comeback trail ran really well for 3rd, only 3sec behind a national 1500m finalist.
Edit: Forgot to add I owe Bloody Tom another $50.
Thursday 14 June 2012
Overload
AM
7km-31:31 (4:31kms) Solo The Bay
PM
6x500 avg 89. With Copey The Bay
A monster week about to get harder with a mile road race tomorrow, feeling ok but suspect I'll be feeling it next week.
7km-31:31 (4:31kms) Solo The Bay
PM
6x500 avg 89. With Copey The Bay
A monster week about to get harder with a mile road race tomorrow, feeling ok but suspect I'll be feeling it next week.
Wednesday 13 June 2012
The Happiest Refugee
AM
7km-34:55 (4:59kms) Solo Hen and Chicken Bay
PM
14km including 8km Pace Run - 28:05 Solo The Bay
Struggled, was meant to be 2km@3:25s, 1km-3:45, 2km@3:25s, 1km-3:45, 2km@3:25s. Was wet and freezing, I struggled to get moving. Ended up ignoring the splits and running to appropriate feel so it ended up being a dogs breakfast for the splits but the total time was pleasing. Although, the total was flattered by hammering the last 500m-79.0 to salvage something fun from another dreary session. Good weight burner session.
Just finished Ahn Doh's great book, top Aussie fella!
7km-34:55 (4:59kms) Solo Hen and Chicken Bay
PM
14km including 8km Pace Run - 28:05 Solo The Bay
Struggled, was meant to be 2km@3:25s, 1km-3:45, 2km@3:25s, 1km-3:45, 2km@3:25s. Was wet and freezing, I struggled to get moving. Ended up ignoring the splits and running to appropriate feel so it ended up being a dogs breakfast for the splits but the total time was pleasing. Although, the total was flattered by hammering the last 500m-79.0 to salvage something fun from another dreary session. Good weight burner session.
Just finished Ahn Doh's great book, top Aussie fella!
Tuesday 12 June 2012
Love Is All Around
Monday
AM
7km - 34:30 (4:56kms) Solo The Bay
PM
16km-72:00 (4:30kms) Solo The Bay
Saturated both runs. I've done it again, hit 71.5kg, 2 weeks to drop at least 5kg.
Tuesday
AM
7km-30:00 (4:17kms) Solo The Bay
PM
2x3km (3) 9:59, 9:56. Solo The Bay
Wet Wet Wet
AM
7km - 34:30 (4:56kms) Solo The Bay
PM
16km-72:00 (4:30kms) Solo The Bay
Saturated both runs. I've done it again, hit 71.5kg, 2 weeks to drop at least 5kg.
Tuesday
AM
7km-30:00 (4:17kms) Solo The Bay
PM
2x3km (3) 9:59, 9:56. Solo The Bay
Wet Wet Wet
Sunday 10 June 2012
Long Tempo
AM
16km-59:34 (3:43kms) with JB, Fats and Andy The Bay
JB was off in the distance, Andy, Fats and myself were never together but were all within a few seconds of each other at 16km. Happy with the run, managed to sustain a good pace even in the bad patches. Fats did well to get through it, clearly suffering the effects of the marathon last week. Andy ran well continuing on to a 78min 1/2. JB was looking good, running his 27km as planned.
PM
7km-32:40 (4:40kms) Solo The Bay
164km for the week, no niggles and feeling good.
16km-59:34 (3:43kms) with JB, Fats and Andy The Bay
JB was off in the distance, Andy, Fats and myself were never together but were all within a few seconds of each other at 16km. Happy with the run, managed to sustain a good pace even in the bad patches. Fats did well to get through it, clearly suffering the effects of the marathon last week. Andy ran well continuing on to a 78min 1/2. JB was looking good, running his 27km as planned.
PM
7km-32:40 (4:40kms) Solo The Bay
164km for the week, no niggles and feeling good.
Saturday 9 June 2012
Painful 1km
22km including 1km-2:48. Solo The Bay
Sick of bitching about how much I suck at running in the morning so thought I'd try a fast 1km and shock myself into 'morning form'. The plan was 80/80 for a 2:40 but went 75/93 for a very long and painful last 500m, at least I was committed to the attempt. Don't think I learned anything except that I should've checked my watched at 200m, woops!
Sick of bitching about how much I suck at running in the morning so thought I'd try a fast 1km and shock myself into 'morning form'. The plan was 80/80 for a 2:40 but went 75/93 for a very long and painful last 500m, at least I was committed to the attempt. Don't think I learned anything except that I should've checked my watched at 200m, woops!
Friday 8 June 2012
Thursday 7 June 2012
7km Tempo
AM
7km-31:55 (4:33kms) Solo The Bay
PM
7km-24:37 (3:31kms) With Copey The Bay
Struggled but love the rewards from pushing through the sessions that feel rubbish. Copey was off in the distance 3:16's. Pleased with the last 3 weeks, easing back tomorrow for a big weekend of training.
7km-31:55 (4:33kms) Solo The Bay
PM
7km-24:37 (3:31kms) With Copey The Bay
Struggled but love the rewards from pushing through the sessions that feel rubbish. Copey was off in the distance 3:16's. Pleased with the last 3 weeks, easing back tomorrow for a big weekend of training.
Wednesday 6 June 2012
Nick Davis
AM
7km-34:45 (4:58kms) Solo City
Massage run, rejuvenating.
PM
16km-74:40 (4:40kms) Solo The Bay
Crossed paths with James out for the 3rd day in a row, must be a pb for him and also Fats bouncing along effortlessly after his 2nd place at the inaugural Glow Worm Marathon.
My only goal for this winter was to NOT set a goal, FAIL! I've put a bet on Gold Coast 10km with Tom for sub 34:10. I will need to find similar form to the 2008? Victorian 9.93km Champs 33:54. I didn't get a big lead in to that race after track season and think I've currently got a better base under my belt, however I've also got an extra 5kg under my belt as well. Pretty sure I can drop the weight, not sure I want to though.
This must be one of the greatest individual performances ever. In a low scoring match against one of the greatest defences in the history of AFL Nick Davis kicked 4 spectacular final quarter goals, The Swans then beat St Kilda in the Preliminary Final and snuck home by 4 points against West Coast to win the flag. You bloody bewdy Nick Davis!
7km-34:45 (4:58kms) Solo City
Massage run, rejuvenating.
PM
16km-74:40 (4:40kms) Solo The Bay
Crossed paths with James out for the 3rd day in a row, must be a pb for him and also Fats bouncing along effortlessly after his 2nd place at the inaugural Glow Worm Marathon.
My only goal for this winter was to NOT set a goal, FAIL! I've put a bet on Gold Coast 10km with Tom for sub 34:10. I will need to find similar form to the 2008? Victorian 9.93km Champs 33:54. I didn't get a big lead in to that race after track season and think I've currently got a better base under my belt, however I've also got an extra 5kg under my belt as well. Pretty sure I can drop the weight, not sure I want to though.
This must be one of the greatest individual performances ever. In a low scoring match against one of the greatest defences in the history of AFL Nick Davis kicked 4 spectacular final quarter goals, The Swans then beat St Kilda in the Preliminary Final and snuck home by 4 points against West Coast to win the flag. You bloody bewdy Nick Davis!
Tuesday 5 June 2012
New Rules
Arvo
14km including 30min fartlek (3:49kms) Solo The Bay
Pissing down, blowing a gale and freezing cold...but for some reason, apart from the 3km 'cooldown' I enjoyed having the bay to myself.
Evening
10km-50:50 (5:05kms) With James The Bay
60kph gusts according to Tim Bailey, the rain was very gentle compared to the arvo thankfully. We only came across one other runner, Copey doing his cool down after his session. Good to know that we were only equally as crazy as the current NSW 10,000m Bronze Medallist.
My rule was to never count any runs slower than 5:00km average, I'm giving myself special dispensation today. If anyone whimped out of their run today, imagine how unfit you'd be if you lived in Alaska. We were powering into a crazy headwind on Iron Cove Bridge and my mind turned to Trevor Dunbar Part One Part 2 Love the school spirit too.
Monday 4 June 2012
Rooted
Monday
AM
24km-1:51.52 (4:40kms) Solo The Bay
Had to do my long run early as I'm off to the dentist straight after work and not sure how I'll be feeling. Emma is easily the most skillful dentist I've come across, with my diet of coca cola, chocolate and ice cream i've seen most of them in Sydney. This could be nasty though, so not sure if the arvo run will be possible.
PM
10km-58:00 (4:48kms) With James The Bay
Felt good, no blood from the root canal. Glad to have that abscess removed after months of grief, you only realise how much pain you were in when you are pain free. Happy Days!
AM
24km-1:51.52 (4:40kms) Solo The Bay
Had to do my long run early as I'm off to the dentist straight after work and not sure how I'll be feeling. Emma is easily the most skillful dentist I've come across, with my diet of coca cola, chocolate and ice cream i've seen most of them in Sydney. This could be nasty though, so not sure if the arvo run will be possible.
PM
10km-58:00 (4:48kms) With James The Bay
Felt good, no blood from the root canal. Glad to have that abscess removed after months of grief, you only realise how much pain you were in when you are pain free. Happy Days!
Sunday 3 June 2012
ANSW XC Relays
Friday
AM
7km-34:40 (4:57kms) Solo The Bay
PM
7km-33:00 (4:43kms) Solo The Bay
Saturday
AM
7km easy The Bay
Did 2km with Akira on his bike the last 5km solo. Trying to get some blood flow, had a huuuuuge Polish dinner last night and feeling like I need to call the plumber.
PM
ANSW XC Relays + 20km-89:50 (4:29kms)
Randwick Botany Over 35's 2nd - 14:42
A bit wet and muddy, but road like conditions compared to the 2 previous times I'd raced there. Sean 14:18 and Jim 14:28 both always race hard in the club colours so pretty clear from their times that the course was tough. Copey 13:34 took us past Kembla and Sutho and I started the final leg in 2nd about 1min 30sec behind Simon White from Wests and 1min ish clear of Nick Bennett from Sutho in 3rd. Ended up being a bit of a fizzer with nobody for company, I attacked the 1st km in case there was any hope of catching Wests and to discourage Sutho on their home course. We ended up holding similar margins all the way to the finish I gained 16sec on Simon and lost 8sec to Nick.
Sydney Uni won the Opens, their B team was 26sec clear of the A team going into the final leg. Nipper ran fastest leg of the day 12:13. The Colt Harry Summers was 2nd fastest 12:23 on the back of his 10000m at Stanford, 10km in outback NQ, 1/2 marathon in Japan, Vic 10km all in the past 6 weeks, if that wasn't enough he got stuck into a 10.5km tempo straight after finishing his leg, he's headed for something special this guy.
Jumped straight in the car and headed for Centennial Park planning on an easy 12km but ended up doing 20km.
Sunday
24km-1:54.40 (4:47kms) Solo The Bay
172km week, good mix of quality and quantity.
AM
7km-34:40 (4:57kms) Solo The Bay
PM
7km-33:00 (4:43kms) Solo The Bay
Saturday
AM
7km easy The Bay
Did 2km with Akira on his bike the last 5km solo. Trying to get some blood flow, had a huuuuuge Polish dinner last night and feeling like I need to call the plumber.
PM
ANSW XC Relays + 20km-89:50 (4:29kms)
Randwick Botany Over 35's 2nd - 14:42
A bit wet and muddy, but road like conditions compared to the 2 previous times I'd raced there. Sean 14:18 and Jim 14:28 both always race hard in the club colours so pretty clear from their times that the course was tough. Copey 13:34 took us past Kembla and Sutho and I started the final leg in 2nd about 1min 30sec behind Simon White from Wests and 1min ish clear of Nick Bennett from Sutho in 3rd. Ended up being a bit of a fizzer with nobody for company, I attacked the 1st km in case there was any hope of catching Wests and to discourage Sutho on their home course. We ended up holding similar margins all the way to the finish I gained 16sec on Simon and lost 8sec to Nick.
Sydney Uni won the Opens, their B team was 26sec clear of the A team going into the final leg. Nipper ran fastest leg of the day 12:13. The Colt Harry Summers was 2nd fastest 12:23 on the back of his 10000m at Stanford, 10km in outback NQ, 1/2 marathon in Japan, Vic 10km all in the past 6 weeks, if that wasn't enough he got stuck into a 10.5km tempo straight after finishing his leg, he's headed for something special this guy.
Jumped straight in the car and headed for Centennial Park planning on an easy 12km but ended up doing 20km.
Sunday
24km-1:54.40 (4:47kms) Solo The Bay
172km week, good mix of quality and quantity.
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