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

Thursday, June 15, 2017

Friday Swim.

Crossy Lad went all quiet on me and I suspect it was too cold for him but I ventured down to the pool all the same to end the week with a swim. Very small team once more with only Pete Walker and Champ around and after a good 600m warm up solo, Pete then called a set mainly of 100m efforts. Hard enough but made somewhat easier when Pete decided to swim his efforts at about 50% enabling both Champ and I to sit on his feet throughout therefore coming in on a reasonable time.
A few drills later and soon enough another 2ks was racked up.
Third straight week of some decent training now, and as always will need to make sure that Sunday long run gets done again, especially with only 2 weeks to go before the Gold Coast.

Footy fixtures came out in the week and its a tough old start for Stoke with the first 3 homes against the big boys Arsenal, Man Utd and Chelsea. Still the games you need to lock in (especially for a guaranteed 6 points) are Jan 1st and May 5th vs Newcastle and Crystal Palace respectively.
Memo to mate Sammy Aggers. Got you a ticket for September 30 so you can witness what a proper atmosphere is like with a visit to 'The Brit' after our Berlin Marathon tour. You wont be disappointed.

Have a great weekend.
Train well, stay safe.
Cheers

Rushcutters Pyramid Set

Down to the pool early but like last Thursday just jumped in beside clients turned the arms over pretty easy that ended with a cruisy 1800m all up.

Over to Rushcutters for lunch but with oval #1 closed due to the weather we transferred over to #2 with a makeshift set up.
Pyramid set that is 1,2,3,4,3,2,1 laps that worked out at roughly 450 metres per lap and I find this set tough mentally as well as physically with the end of each lap on a slight rise.
Rolled out the first lap in 1.31 that worked out at 3.22 pace and thought I maybe able to get through all running sub 3.30 pace. Tucked in behind Irish trio Enda, Leech and Super Kev for pretty much the set but found I was starting to lag especially on the 4th and 3rd laps. Once the 2nd 3 lapper is done you are home and despite being in the hurt box I knew I could then get it done and come the last single lap I was able to push through to end with a strong 78.
Times.
1 x 93 @ 3.22 pace
2x 3.06 @ 3.27
3x 4.45 @ 4.45
4x 6.30 @ 3.35
3x 4.46 @ 3.29
2x 3.08 @ 3.30
1x 78  @  2.55

As tough as it was I really enjoyed the session especially as I really wasn't looking forward to it before I went. Helps though when I see old favorites Tommy H, Enda, Laura, Leech Jerome, and the Branagan Brothers all in attendance offering support and help not only to me but to the rest of the team and enjoying the banter that goes with it.
A good cool down after and another 12ks banked for the day.

Earned myself a rest day tomorrow after 3 straight days of running, and may just hit the pool for a couple of Ks to end the week.

Cheers.