Sunday, June 25, 2017

Monday Easy 10ks

Forced into the city to kick the week off due to missing my Sunday run yesterday. Decent little team out but I was happy enough to chat away to the Leech for much of the session as we meandered around the usual route. Hoey & his mate Yum Cha emerged around the half way mark so engaged with them around the wharfs and into Barangaroo.
Nothing really to get excited about, 10k in just over 45 minutes average for the day 4.37s
Cheers

Saturday, June 24, 2017

Park Run St Peters 18.08 - 3rd

A rare Saturday morning off work that gave me a chance of fitting in a Park Run, wanted to head to Curly but Tommy H was not available so I tested myself locally on the 'Worlds Toughest' at nearby St Peters.
Lined up and didn't know anyone put with the gun just about to go Enda appears from out the bushes stinking of booze and looking as if he's just checked out of rehab after a big Friday night watching the Swans.
Bark my orders to him but fear he may not be any help in his condition and as the gun goes I just try to sit in with a decent group of 6. Boys then start to split and luckily Enda comes good as we go through 1k in about 3.25 and its here I was to just latch on for the remainder of the race. Struggled early as usual going up the hill despite putting in some good training recently but found I was able to recover and come down well that pleased me. Pick up a place along the way and then about 3k in we take 5th place guy. Its a bit of a slog after that with another steady climb and the self doubts creep in but know I'm travelling well as we take another scalp with 1k to go. Fair play to old mate Enda who can probably sense I'm battling and offers up plenty of encouragement as we run into the back of the slower runners as we complete the 2nd smaller lap. With less than 500m to go I get within striking distance of the lad in 3rd place who looks like he's carrying a piano on his back so put in one final effort so he can't come with me as both Enda and I go past. 
Coming into the home straight and Enda's work is done, still unsure whether he just collapses under the strain of alcohol  or kindly just steps aside to give me my moment of glory over him as I stop the watch in 18.08 to take 3rd overall with Enda a second back.
Happy enough with that and finally looks like some of the training is paying off, Would have been nice to break 18 but I'll take that on that course.
Splits were.3.25, 3.45, 3.37, 3.47, 3.27


Big afternoon / evening spent watching the Lions get beaten by the classy All Blacks, Happy to go into the break only 5 points down but a few errors that you can't afford to make against the Kiwis and it will always be punished and the game was pretty much gone by the 65th minute.
One down with two to play, its not looking good.
Had planned on a quiet day so I could do my Sunday long run, SADLY that wasn't to be, and when Taffy Jimmy Matthews is around its always dangerous as come midnight like the Lions I was never in the ball game.
Will have to back up now on Monday lunch to fit in a run to make up.

Cheers

Thursday, June 22, 2017

Rushcutters 10 x 400m (rolling every 2 mins)

Stunning winters day in the city as we headed to Rushcutters with a big team that included regulars Laura, Enda, Jerome, Marko, Jac, Renee, Leech, 'Hardman' J.C, and man of the moment Barts (who then preceded to do his own thing)
10 x 400m is another favoured session although after two tough days wasn't sure what was left in the legs for the speedy set that lay ahead? Tucked in behind a single line that included Mikey L, Jerome and Boyd to roll around in 75 to get things underway. Held the same for the next 4 before the start line was moved forward some 5 metres that probably meant a second quicker for each rep thereafter.
Pace was solid and controlled throughout but after rep #8 thoughts were already on the last and in truth I backed off and just cruised #9 in order to smash out the tenth and final rep of the day.
Went out hard, and just tried to hang on to the talented Frenchman and somehow managed to do just that to stop the clock in 68 seconds. (although was nearly on all fours once crossing out)
Times.75, 74, 75, 74, 74, 73, 73, 72, 76, 68

Then enjoyed a warm down around the waters edge with Marko, Enda and Laura before Enda dropped the bombshell that he wont be joining us on Saturday night to watch the Mighty Lions tame the most arrogant All Blacks in the Union for the First Test.

Another solid session logged in, time for a rest day tomorrow and got myself a massage lined up.

Cheers

Wednesday, June 21, 2017

More Med/Long on Heartbreak Hill - 16ks

With regular midweek partner Tommy H away on another works O/S jolly to 'Honkers' I went up the list and called on current #3 and #6 - Hoey and Crossy Lad to help out (Tom's at 7 BTW) for the 16k trek out to Heartbreak and back.
Nice addition as well to have 'Warrior' Charlie D & 'Yum Cha' Wong have a trot out with us although neither got anywhere near the Hill before returning. Also in attendance were Marko Branagan and Promoter James from last week.
Nice easy pace out to O'Sullivan St then upped the anti with Hoey & Crossy sitting at 3.45s, before Hoey pushed on as I did my best to sit in with Crossy. Held till about half way but no real match for him but was happy enough to get to the top working at 4.06s overall (4.15 last week. 4.10 before that) with Marko just coming past me over the final 50 metres or so.
8Ks to the top before regrouping and it was a faster pace on the return as Crossy was fretting he'd not make it back to get his daily lunch orders out for his workers?
Not sure of the time or the overall pace as the watch packed in coming back through Rushcutters around the 14k marker.
Once more tired legs after backing up from yesterdays session but feeling loads stronger and 16ks doesn't seem that long these days.

400s planned for tomorrow, never easy but the positive is that its a quick session and all done within 20 minutes.

For the record, Got thinking about the current  HuRTs Top 10 for the first half of the year and come up with the following (especially after the weekends results)
1. Scotty O'Connor
2. Barts
3. Hoey
4. Quentin
5. C.T
6. Crossy Lad
7. Tommy H
8. Heyden
9. Micky L
10. Jerome

Cheers

Tuesday, June 20, 2017

Tuesday 3 x 2k Reps

A good 3k warm with Crossy Lad to meet the team down at Passenger Terminal for the tough 3 x 2k reps and after a nice chat with 'Queenlander' Muzza who informs me that he's recently moved to 'Banana Land' we were off.
Found myself in a great group that included The Branagan Brothers, Rich Large, Boyd, Mikey L, and new coach Simon Wozniacki as well as few others who I still don't know.
Happy with the first and rolled around with a 6.54 and the focus for the day was to try to get all 3 done under the 7 mins,  Really conscious to hold Rich on the return, which I managed although was working hard for the final 250m coming around the Park Hyatt Hotel.
The 3rd rep is usually where it comes crashing down but was still feeling OK and for the first time for many a while I was able to hold sub 3.30 pace
Times for the day 6.54, 6.55, 6.53
Happy with that, strange session mind as I felt I was moving well at times, not so later on but still able to hold a consistent pace that I usually struggle to do.
Who knows..... maybe just maybe I'm getting stronger ?

3ks warm down with Crossy, and a fit looking Kanser who was seen banging out his 800m reps (all done in 2.30s he tells me)  and 12k banked for the day.

Back out tomorrow on the hills of 'Heartbreak' for the midweek medium/long run.

cheers

Saturday, June 17, 2017

Long Run - City to Surf 27ks

Decent team out at 6.30 with the Branagan Brothers, Rich Large, Enda back, Kanser, Neil, Laura, Jac and a few others as we cruised around for the first warm up 6k loop collecting Hoey along the way.
Once back at the café for 7am we picked up Leech and Jerome and decided prior that we would leave the park and head out onto the hills of City to Surf on a beaut of a morning. Enjoyed a good chat with Hoey (not before he nearly had me killed by a motorist) and then had to get the head down for the climb up Heartbreak. Once again tough enough but got over the top OK as we continued our way to our turnaround at Dover Heights.  Bid farewell to Enda and Large and with Hoey, Leech & Jerome already turning earlier it only left Jac, Neil and the Branagan Brothers for the long slog back.
Enjoyed the run back down the hills but had forgotten my gels and was feeling the effects by the time we had a water break at 'Redleaf'.
Dreaded the climb coming out of Double Bay , made even worse by then turning into Ocean Street and with 25ks already under my belt I was in the hurt box once more. Nice relief on re-entering the park and getting the downhill and I was pretty happy to get back to the café just as 27ks ticked over.
27ks in 2hr:06 minutes averaging 4.41s for the mornings work.
Happy with that especially with all the hills involved.

Enjoyed a post run coffee with Laura and the other girls who had hung around after waiting for us, and those Sunday afternoon beers will be a nice reward for another solid weeks training.

Rest day tomorrow, with only a swim to come, that's if I can coax Crossy Lad out from his warm office at lunch?

cheers

Centennial Park Run 5k T/T - 18.20

Planned on running the St Peters Park Run but got stuffed around with work that meant I couldn't run it only to be told last minute of a cancellation that in turn would have got to me to the start line in time had I known.
Still, I was in the park so decided to do my own Park Run over a 5k loop I have and after a 3k warm up I was ready to roll. Went out pretty hard and pace was steady until the tougher 3k part around the Fox Studio gates then faded slightly. Managed to pull back a little on the 4th but still not finishing reps strong enough and was only able to hold the 5th Km in 3.41
18.20 all up averaging 3.40s , solid enough but I felt I was running stronger then the time suggested?
Splits were: 3.37, 3.38, 3.43, 3.39, 3.41
2k Cool down for another 10 for the morning.
Back out in the morning for the long run and will hit the City to Surf course again on the hills. Will be looking at another 26ks

Cheers