Sunday, September 25, 2016

Tough Monday Tempo -16ks

As a means of penance if I miss the Sunday long run I've committed myself to doing the early Monday morning instead, but working far harder. And yes you guessed it... I was forced out after I succumb to the drink after another massive Saturday evening.
Session today was 16ks tempo, broken down into quarters, First 4k easy, 2nd 4k harder, then 3rd 4ks faster still with the final 4ks easy.
Armed with my best Monday buddies in the form of 'Kels & Wrighty (Kelly Cates and Legend Ian Wright) on the podcast of Radio 5 Live -606 English footy I was set to go. The usual first 1k felt shocking and it pretty much took till the 4th before I was moving freely. A change of pace that I was hoping to keep the next 4ks around the 4 min/k mark that I pretty much did, before the 3rd change that I found so difficult. Barely made it through and was thankful the last section was back to easy pace or else there was no way I could have gone further.
I used to do these 16ks all at the same pace but struggled just to do even 8k at a decent gallop today. Still it was still a good workout as I averaged 4.12s for the whole 16ks in 67.04
Breakdown of the splits were
1.  4.51, 4.32, 4.29, 4.20
2.  4.04, 3.56, 3.57, 3.59
3.  3.48, 3.46, 3.46, 3.47
4.  4.33, 4.19, 4.19, 4.29

Shattered by the end, and really hope not to miss too many more Sunday long runs if this is what I have to put myself through to start the week.
Many thanks to Wrighty and Kels on getting me through, Quality show, if you get the chance take a listen. On a par with the Welsh legend Robbie Savage.

Talking footy my good mate Slim Sammy Aggers has been giving me a serve lately on the Potters misfortunes. Personally I think he's gone early in giving it large ones due to his Tin Pot (Palace) outfit wining a couple of matches. Still along way to go buddy and I'm not worried at all as the quality will come through from the Potters yet - you see.
Very, very unlucky on Saturday when a last minute equalizer stopped the boys taking the 3 points but the club are heading in the right direction.
Next up Man Utd away, what a time to collect 3 points :)


Tomorrow, back out with the team for the 4 x 10 minute efforts

Cheers

St Peters Dog/Park Run 18.09

A free hour off work and a chance of a head to head with Enda meant it was a quick detour to St Peters for the 5k Park Run to start the weekend. Sadly he pulled the pin (sick once more) but I did find another Irishman Leech on the start line alongside Razor Wareham.
The big news was the change in course due to the Westconnex digging up nearby roads so was unsure of the course but did hear the big hill was still in the mix somewhere for the 5ks. The usual fast start though and with Tom De Canto miles ahead after 500m I sit in 3rd spot with Leech and Razor on my shoulder as we fly through in 3.19 Settle for the 2nd better and the hill comes into play far earlier on the new course at 1.7k that slows things downs big time. It's here the Leech breaks away and seriously must put about 10 seconds into me by the time we get to the top that I was never to get back. Despite the tough enough course we had to deal with about 1001 dogs roaming around and even the mild mannered Razor was giving out at one stage. If that wasn't bad enough we then had to fight our way through the slower runners as we head out for the 2nd loop and are forced to run the final 1k with those still on 3.5ks - nightmare.
I was struggling mind and wasn't happy with the last 1k or so as I seemed to labour over the line in 4th (or was it 5th) just behind Leech in 18.09 but just staying ahead of Razor. Still, a decent enough hit out and I'm even more confident I would run high 17's on a  flat (or short) course like Curl Curl?
Much prefer the old course, In that its more flowing and you don't have to endure the slower runners over the final stages.
Stayed around at the end as it was also some sort of Irish day with former Swans legend and premiership player from 2005 (?) Tadhg Kennelly handing out awards. Poor Leechy got all star struck and demanded his wife take a photo but was to shy to go solo so asked me to hold his hand.
Nice lad (Tadhg not Leech) and I think we impressed him with our 5ks efforts for the day.
Cheers

Leech, Tadhg and I.

Thursday, September 22, 2016

Friday Swim & Footy Talk

A little short on time and with the arms and legs tired I just found some free time to head to the pool for a few easy laps, more recovery than anything else.
Short warm up and then 1k straight was about as exciting as it got.

Still very early in the footy season but I'm constantly being taunted by some numpty's about Stoke and in particular manager Mark Hughes job security. All I will say is 'what a joke and cop on to yourself FFS. OK, results have not been going our way with 5 losses on the trot and a defence that is leaking goals big time BUT we have to many QUALITY players to worry or even talk about 'Sparky's position. The chance to win the league may have now gone but I'm still more than confident of holding a mid table position once more. That said this weeks game takes on a whole lot more with the visit of West Brom, in a match we must win.
Its not very often I say this or give you a cert, but get on the Potters to take all 3 points come Saturday afternoon at 4.45pm
Timmy's Tip Stoke 2 v WBA 0

* For the record I've got a $50 wager with Birchy who says Stoke will get relegated ...... Geez, he's either dafter than I thought OR he has money to burn? Silly boy.
** I reckon Swansea and actually West Brom will be searching for a new gaffer before Stoke will.


Have a good weekend
Train well and stay safe
Cheers

Wednesday, September 21, 2016

Big Day, Swim and 8 x 800s

One of my biggest swims that saw 3.5ks knocked out at PAP before I dragged my tired shoulders and arms for a much needed coffee and banana bread at the local in Erko.

City at lunch and with Rushcutters under repair I changed the set to Barangaroo for the 8 x 800s that brought a good team out. Scotty O'Connor seems to be joining us more these days and was leading from the front with new guy Kevin (who I found out after rep 4 it was 'Beer Mile' Billy Batt's talented son). Beside a good runner, he's a decent lad as well.
Conditions were tough with plenty of cross winds and got worse at half way when the rain came but found I was nicely tucked in with about 8 other sub 80 minute half runners that included, Mikey L, J-Fen, Hipsters, and Angus.
Pretty consistent throughout with times dropping only slightly on the 2nd half (I blame conditions)
Times; 2.35, 2.35, 2.35, 2.34, 2.37, 2.36, 2.38, 2.35
Great session and once again I feel as these sets suit me better than those longer ones.
A decent warm up and cool down, as well as an extra two (easy reps) to mark the course and I was up to a healthy 15ks for the day.
Buggered now.

Cheers

Easy Midweek

Took the opportunity to jump in with my first group of the day and knock out 8.2ks. Started of with the stronger guys around 4.30 pace and worked my way back down towards 5.30s for the best part of 40 minutes.
Quiet day other than that apart from taking myself to the movies and checking out the new flick - Sully.
Excellent movie to check out based on the true story of Chesley Sullenberger who became a hero in 2009 after making an emergency plane landing along the water in the Hudson River, New York. Tom Hanks is brilliant as the captain and brings the near- tragedy to life and will keep you hooked (even though we all know the end result)
4 boxes of popcorn out of 5 - go see.


Will be back out tomorrow for the 8 x 800s set down at Barangaroo.

Early days from Sunday's Half as my troops start to form coming over the Bridge.

Cheers.

Tuesday, September 20, 2016

HuRTS Tempo Tuesday.

Despite the weekends racing there was still a big turnout for the Progressive Tempo session although I felt many were running at a reduced pace, Girl of the moment Renee was fronting up, as was Leech, Brendan, Mikey L, Angus and even Hoey was putting in a shift after I've been bagging him of late for his lack of committing to sessions.
Went out easier just chatting away to Angus & Leech around the 4.10 pace and decided just to make a few adjustments and hold that pace until the turnaround and then bring it home quicker.
Got to the STC and on the turn picked up the pace dropping it down to closer to 3.45s, all seemed a little quick for the Leech though and after hearing about his projectile vomiting on Sunday I was more than happy to push ahead. Got to Mrs Macs Chair before I started to feel it but was helped as you start to reel the slower runners in. Happy to get back to the Stone Pillars in 44.44 covering 11.2ks for the day with an average pace of 4 min/ks
Km splits for the set went:
4.11, 4.07, 4.10, 4.08, 4.07, 4.08, 3.44, 3.43, 3.46, 3.55, 3.59, 37 seconds (200m)
Decent enough set and happy with how I pulled up from Sunday - that said I hardly smashed myself.

Cheers

Sunday, September 18, 2016

Blackmore's Half Marathon 90.30 - Pacing Duties.


Up at the ungodly hour of 4.30am to prepare for the Blackmore’s Half marathon that was starting at 6 over at Milsons Point.  Decided to do my bit and help out agreeing to be a pacer for the morning carrying  the 90 minute flag. Met fellow flag bearers and HuRTs lads Tommy H and Muzza (80 mins) before heading up to the start line. The aim for the morning was to run the 21ks sitting on 4.16s per/k even pace and was spot on for the first one but miles out with a 3.58 for the faster 2nd coming off the bridge.

Settled after that coming back through the city and by the time we came under the Harbour Bridge I had a loads of passengers on the bus, It was soon after I was joined by mate Gleeso who despite it early in the race was moving well.  Got chatting away to the team when I thought was appropriate and coming up Hickson Road I mentioned to the group that at the next marker - 10k we should be aiming for 42.40 and was happy to shout out 42.20 giving us that slight buffer.

In and around the back of Pyrmont that I normally struggle on when racing with the little pinch hills I seemed to enjoy today and gave a shout out to Tommy H and a few of the other faster guys as they were set for home. Next little goal for the group was at 15ks and we were still on target as 64 minutes was the go and we went through in 63.44, I know this is where the run is lost for many so was keen to continue with the chat and it helped with a flat course coming around Barrangaroo and Hickson road. Still had a big team on board as we left Barangaroo and once we hit the squashed car I suggested to the group that if anyone was feeling strong then they were to push ahead to see out for the final 2ks. Coming around the Quay area I knew I only had about 60 seconds to get home myself so put the foot down slightly but still crossed over the line in 90.30 – Wasn’t too concerned in truth as I did position myself pretty much close to the front on the start line and for many of the runners they were way back to begin.

Really enjoyed the morning and being able to help out whilst still getting a decent little hit out done working 21ks at 4.15s

Many a good run from the HuRTS guys and girls, with what now seems like a great course. A good few hit under 80 minutes including Darren J, Leech, Angus and Brendan but the Timmy Run of the Day went to Renee who smashed out a brilliant 83 minutes (3 minute PB)  and was beaming with delight as I crossed the line as she revealed her time to me. My clients ‘The Love Doctors’ Craig & Victoria had good runs with Craig keeping me in sight the whole way to finish in 91 and Vics stole a 3 second PB to stop the watch in 99.48

 

The usual afternoon / evening drinks were consumed and I’m just recalling all the evening shenanigans with ‘The Doctors’, Sweaty Neil, Jeet and Birchy

 

Rest day on Monday but will need to get back for the Tuesday session as the Melbourne Half is fast coming around and I sense it won’t be as cruisy as today’s run.

 
Good guy Muzza and Tommy H who were also on pacing duties for the morning, them on 80 minutes me with the 90 flag. Sadly Muzza only lasted 4ks before he pulled his calf muscle and had to pull the pin.

Cheers