Thursday, October 20, 2016

3 x 2k Hickson Rd/Barangaroo Reps

Started the day down at PAP for a swim and after a 1500m warm up and some drills I was asked for a 1k T/T that wasn't expected that took me by surprise. Battled through it best I could and was all set for the changing rooms before being told to do another 500m easy to make it to 3ks for the morning.
Finally exited feeling wrecked.

Will I, Won't I ? Yes, No ....was left with the conundrum as to head into the city for the HuRTS 3 x 2k rep session after a couple of big days and feeling tired. Decided to head in and at the very least run them easy. Big team out and once there I pushed the first rep at sub 3.30 pace, It took a lot out of me but pushed ahead for the second return rep and despite the stronger wind was able to get back quicker. Pretty much done by then but Tommy H rocked up during the recovery and somehow convinced me to go again and he'd pace me out. Must have caught me at a weak moment as I agreed but by the 500m mark under the Bridge I was cooked, Eased right back and was then happy to see the remaining 1500m out around 3.40 pace.
Times for the 3 were: 6.55, 6.53, 7.19
A nice 2k easy return back to the start with Jerome before Tommy H caught back up with me and made me do perhaps the longest cool down in history of the best part of another 5ks back up to the Stone Pillars around the Domain & Mrs Macs Chair. Not helped with him nearly having me in tears as he regaled with a colourful account of how stressful his life was during morning family breakfast when he couldn't decide if daughter Maggie had an Apple OR Orange with her Ham &Cheese sandwich in her school lunchbox? Talk about being stressed right out.
About 15ks all up in total.

Rest Day Friday, and a much needed massage planned.

Big weekend of footy coming up and the Potters are on a high after 4 points in the last 2 matches ( are you watching Sammy Aggers ?). This week we travel to Hull and another 3 points is in the bag I'm tipping.
Timmy's Tip - Hull 0 v Stoke 1, I'll even give you the scorer this week .... Bony.

Have a great weekend
Train Well, Stay Safe

Tuesday, October 18, 2016

Fartlek 35 Minutes - 7,6,5,4,3,2,1 (60 sec rec)

Tuesday .
Despite running the Half on Sunday I couldn't honestly say I smashed my legs up too much so it was back into the City on a cracker of a day for a set designed by the 'chairman' Tommy H after the HuRTS website left a blank that nearly brought the City to a standstill.
Went out fairly hard and found myself sitting off the back of a decent group and in a small pack of Marc Ashworth and Frenchman Dom. Was surprised to see Tom then join me towards the end and from that point on was happy to stick with him throughout. Found I was keeping it more than honest with each rep around the 3.40 pace but Tom was able to keep his 'float' at a higher pace than I was and therefore getting away during the 60 seconds recovery.
Just under 9ks completed within the 35 minutes with the pace for each rep as follows
7 mins @ 3.41
6 mins @3.37
5 mins @ 3.38
4 mins @ 3.38
3 mins @ 3.45
2 mins @3.40
1 mins @3.37

A good cool down back through the city with Renee, Corky O'Connor and Tom to end with.
Good set and happy with the way I run.

Had lined up a run with Crossy Lad but he let me down (again) after he forgot his coat and it was deemed to cold to run for him.
Decided then to join a strong 20 plus team that included Renee, Jac, The Branagan Brothers, Sammy J, Brendan Fehon, Brendan Yum Cha, Tommy H, Hoey as well as a host of others for a trot out to my office in Centennial Park and back. Enjoyed the run up through Rushcutters, and then Ocean Street as the banter started to fly about the 'Battle of the Blogs'. Poor Hoey was devastated when Jac O'Connor said she read his after 10PM in the evening as a means to help her sleep, whilst Tommy H was left shattered after learning Jac doesn't even read his that left him mystified just who is the 2nd reader each day?
Once Centennial Park was done it was back up Driver Ave and back to the City via Oxford Street where Brendan Fehon was doing his best in trying to kill us all by running every red light.
13ks all up in 60 minutes averaging 4.45s
26k for the day after completing 13 as well during the morning, wouldn't normally count those but today was run at a decent gallop with some of my faster clients.
Pretty tired now.


Melbourne Half Marathon - 86.09

The HuRTs tour bus travelled south to Mexico and it once again brought some big numbers for the running of the Melbourne Marathon/Half weekend.
I got lumbered in digs with Birchy, Jeet and Brucie Lambert and after a nice early pasta dinner on the Saturday we woke to howling winds on the Sunday that was to make for a tough day ahead. I've not been in bad form training wise but I knew that I'd have to reassess my goals with winds up to 55ks per/hour forecast.
Lined up with Jac O'Connor and Birchy and got chance to wish the 'Chairman' all the best before the guns goes and we are away. Blimey, even the first 1k seems tough up a hill before I settle coming down St Kilda Road to some great support from the travelling 'Highnam clan'. Get joined around the 4k mark by Erika Ekland and we exchange some chit chat for a good few minutes before the horrors were about to begin turning into Albert Park at the 5ks. Sense her struggle and drop slightly so bark at her to just tuck into me to avoid the wind. Its a long stretch of about 3ks and by the time we hit 8 I'm toast (although Erika is still on my shoulder). Get a little break at the top end, but I'm unable to take advantage of it and its here that Mrs Jordan pushes on (and never seen again).
Back up Pit straight in Albert Park to more high winds and I'm a broken man and I'm mighty relieved to get that part out the way and turn for home. Thinking the worst was out the way I was sadly mistaken as I headed back up St Kilda Road to another bloody headwind. I knew any sense of time had long gone and for the best part of 5k home it was little more than a Sunday Long run pace. Gave a good shout out to Mikey L, 'B Grade Binfield and Robin Vonk who came past in the marathon that gave me a little boost but when I saw the bridge about 800m from the famous M.C.G I was nearly ready to chuck myself in the nearby Yarra I was that over it and even the lap on the inside field of the ground couldn't lift my mood as I crossed out in 86.09 for the days work.
One of the toughest I've had to endure to be honest and when Sammy J came for a chat about 60 seconds later I offered no more than a grunt as I tried to regain some sense of normality.
Pretty disappointed but I know the conditions played a big part in the times for everyone and it was estimated that it cost between 2 - 2.30 (although I was about 4)
Splits were.
5k  19.00 @ 3.48s
10k 19.56 @4.00s
15k 20.31 @4.07s
20k 20.54 @4.11s
1.3k  1.37 @4.13s
 86.09 Average 4.02s

As you'd expect there was a very mixed bag from the team, The good was Jeet, Laura,Yido Darren Jordan, and Biggsy (all sub 3 hrs in the Marathon), Tom was average at best with his 74, Jac, Eastside and Birchy all got a pass mark and the ugly went to roomie for the weekend Brucie Lambert who had a race to forget with a 3.35 marathon time.
Hard to give a Timmy Run of the Day as I think the following 3 were all worthy on such a tough day for different reasons, so in no particular order I've gone
Michael Ho - 2.32:02 Class act and once again showed he's the master of the marathon within the team and despite only being 35 kilo wet through the wind didn't seem to slow him as he took out 12th place overall.
Mike Lichtwark - 2.40:02 Normally the 'King of the Biathlon Mike has once again proved he can go long as well as his run in 6Ft earlier in the year also proved.
Erika Jordan   84.07 The Swedish girl is one tough cookie, when the going got tough she motored on when others just gave up. Brilliant run in such conditions.

The afternoon /evening was the usual cracker when the team came together to exchange stories over a thousand beers. Poor Tommy H didn't even last till his Uber came and departed at 5.30pm, C.T was about the same, Sammy the Salmon took the easy option of a Sunday flight home and it was left to the regulars Birch, O'Connor, 'Sweaty' Pearson to kick on throughout the evening.

Another top night and weekend even if the race didn't pan out as expected.
Few photos from the weekend and race

I was looking OK, Pity it was only the first 1k
Not so at the 20k marker.
and the famous finish on the MCG
I was worried about my flatmates before the run - Jeet here in the zone.
And Bruce was always going to struggle with ONLY 12 gels to get him through
With Hoey and The Chairman Tommy H
The English lads on tour - Birch, Lindop and Highnam
The gang love a social
Great to have Laura back running well, seen here with partner and #1 supporter Wol.
C.T, Jeet and Jac O'Connor
A run he would want to forget - Bruce on his way to a 3.35 ... Look at the stride length


Thursday, October 13, 2016

Getting the Swims In

Thursday. Promised a client a 1k swim handicap race about 4 months back and had to front up and in the process give her a healthy handicap start. Luckily for me she hadn't been doing the swim training needed over the time and I was fortunate to walk away with the victory .... and the FREE dinner as part of the wager. Happy Days
Only 1400m done for the morning in total.

Friday. Was pestered by Crossy Lad all Thursday evening and Friday morning to return to PAP as he was keen to see his 'new friend' from Monday but was a little scared to venture down by himself.
Don't think either of us were too enthusiastic about the swimming today (Crossy even less after his friend wasn't there) and it actually took the lifeguard to give us a set to get through that included plenty of 100s with each one getting quicker.
Jumped out with 1800m to my name and happy to end the week with another swim done.

Down to Melbourne for a few days  tomorrow for the half on Sunday. A big team heading south with what should be a fun weekend. Seems most people are in form and ready to roll and I'll stick my neck on the line and give what times I think some of the regular team will do.
Hoey  2.30:46
Neil    2.33:12
Bruce  2.47.10
Jeet     2.49:33
Laura  3.03:19

Tommy H  70.51
Sammy J    90.11
Birchy        95.52

Seeing as I've ONE bet only this week with the Chairman Tommy H and he's give me 11.15 handicap start on my predicted times I'll have to run a 82.06 to collect the cash .... It's a big ask.

On the footy, the Premiership returns this week and its time you got on the Potters and get ready for the first 3 points of the season, A home game against fellow stragglers will see the boys start to climb that table this week.
Timmy's Tip. Stoke 2 v Sunderland 0

Have a great weekend
Train well and race even better all those in Melbourne.
Stay Safe

Tuesday, October 11, 2016

2 x 20 Minute Efforts (3 mins rec)

Chatted away with Jeet prior to the session and the plan was to head out around the 3.55 min per/k pace and try to return faster at 3.50s for the 2 x 20 min set that was on the cards.
Big turnout yet again with Fats making his 3rd appearance on the spin as he tries to deflect the attention away from his Underachiever nomination as well as leading the race for the 'top job' at HuRTS come the New Year.
Felt pretty comfortable heading out and sat in with Angus, Jerome, Mark Ashworth and Marko Branagan. Usual struggle around the Quay area with the crowds but was happy to get too 5.25ks at 3.50 pace for the first half of the session.
Was thinking it may be a tad quick especially for the tougher return to come but found a perfect partner in Razor Wareham to get me home. Immediately went out faster and despite the high winds across the Opera house forecourt I was making up good time. Started to catch the first of the slower runners coming back into the Domain and really tried to stay focused on the pinch hills at Mrs Macs Chair and the A.B.C Pool, The final group I caught was Dicky Large, J.C and the Hipster Chris and that also helped as they somehow lifted and that was enough to get me back to the stone pillars with a good 19 seconds to spare.
Out at 3.50 pace and back home at 3.43s covering 10.6k for the session that I was pleased with and was as good as I've managed this particular set for a long time.
Many thanks to Razor for the big help out.

Will rest up now and try to freshen the legs up before Sundays Half in Melbourne. Notice the Trash talk has already started with Tommy H the first to fire the barbs. He seems pretty confident once again of taking my $$$, and I must say I would as well seeing as he only has to give me 11.15 handicap start.
Tomorrow I'll be getting my crystal ball out and predicting some of the boys and girls times for the Full and Half Marathons.


Sunday, October 9, 2016

Pool Swim with Crossy and his Mrs?

30 degree day and no finer place to be than the pool for a dip, Knocked out 1k first up before being joined by Crossy Lad and Angus Boyd where the call was a set of 2 and 100s. The boys are simply too fast for me but with the aid of my floaty pants and hand paddles I was able to hang in and come home in 3.05s for the 200s, and 1.30s for the shorter reps.
A decent 2.2ks done in total and probably the first bit of speed work I've done for ages.
Highlight of the Day, Watching Crossy Lad flirt with some old Yankee lady who was old enough to be his mother. He must have spent 10 minutes helping her look for her goggles at one point - I wouldn't mind but they were on her head the whole time. Shame Crossy Lad shame.

Back out tomorrow for the 2 x 20 minute session with the boys

Saturday, October 8, 2016

Sunday Medium - Long Run 20ks

Good turnout early although NO ladies this morning for the usual Sunday long run. With Melbourne next week I decided on going shorter today preferring just 20ks but with the aim of going slightly quicker.
Easy first 6k mind you as I sat up chatting with Irish pairing Stankard and Kane, Before upping the pace for the start of the regular 10k loop where the lads soon dropped off and were replaced by Leech and the Branagan Brothers (Super Kev & Mark). Was still moving well and the Branagan team seemed to pick it up even further on Anzac Parade and I was happy to go with them as we returned to the park in in 43 minutes (4.18 pace) for the completed loop.  A quick regroup and it was time for a flat loop (4ks) at a more sedate pace that basically saw out the morning running with Jerome, Leech and Kanser to cover the 20ks in 87.29 averaging 4.26s
6k 28.03 @ 4.41s
10k 43.00 @ 4.18s
4k 16.25 @ 4.28s

Happy enough with that, will get out for one more tough session on the Tuesday and then freshen up before next Sunday's run.

Enjoyed a coffee and chit chat with the boys post run with things of interest and note from this morning were;
1. Enda and Birchy's run apparel for the morning. Enda with an Ironman 1983 shirt on and Birch with an outrageous bright orange outfit  (believe it was a Freebie, but still ?)
2. Poor Jerome after Leech refused to wait at the Harbour bridge for him that then forced the Frenchman to run solo to meet up. Poor Form
3. Neil Pearson actually buying a coffee post run.
4. The Mad Jocks (Scotland) letting me down on my footy coupon for a clean sweep of 8 teams - you can never rely on the b@stards.
5. Seeing Lisa Bowman running around the park, getting in some secret training for the upcoming JP Morgan event.