Moore Park 3 x 10 minute efforts with Kanser.

Monday.

Woke to a very battered body, foot sore, quads screaming at me and was walking around like a man of 80. Really wasn’t in the mood to swim but with Wollongong this weekend I forced myself down to the pool. No sign of Monday regulars Kroney and Angus whilst I presume it was a tad too cold for Crossy Lad who let me down once again?

One big surprise was that Taffy James arrived that I thought was unusual, that was until I found out what was on this weekend and all his mates are in town and  had also decided for a quick dip (and frolic)

After a warm up I basically did 3 x 500s, One freestyle, the second with pool buoy and the 3^rd with buoy and paddles that resulted in quicker times for each. A 200m with Taffy and then the final 100m ‘6 Nations Challenge’ between the Mad Welshman and myself to end. (pleased to report the Red Rose won the battle of the day)

2ks all up.

 

Tuesday.

I knew another hot one was on the cards so enlisted old Kansers help yet again early morning. Despite yesterdays swim I was still walking around very gingerly and in truth wasn’t even sure I’d get through the session. We decided on doing 3 x 10 minute efforts around the Moore Park 1k track on grass as we then tried to work out what pace we should both hold. A big day on the turps yesterday for Kanser meant he looked like he’d already done the session before we started as we both stood around looking for inspiration from each other.

Eventually started and pretty much from the off I was leading out (very unusual when with Kanser) and was holding an honest pace of 3.38s, ticked the first and second lap off and was just over 200m short on the 3^rd when the 10 mins was done.

Feeling great and all of a sudden the pain disappeared and even with the hot and humid conditions and Kanser not even on my shoulder I was able to kick it down more on the 2^nd effort and roll around at 3.33 pace

Pretty much thought I was done at this point and if Kanser had a called time I wouldn’t have argued, but NO a 3^rd was called and surprised myself even further as I was holding, even running slightly quicker going through 2ks in 7 mins (3.30s) before finishing averaging 3.33s

 

Wrecked at the end, but very happy with the end result and its perhaps my strongest set for the year to date,

 Distance and pace  for the 3 were:

2.77ks @ 3.38s

2.85ks @ 3.33s

2.85ks @ 3.33s

 

10ks for the day and  also managed to cycle 25ks for the morning to and from the park.

 

Easy week this week, but will try to get into town tomorrow to catch up with a few of the team for the lunchtime (easy)run.

 

Cheers

Striders Internal 14k Equaliser 65.47 - 9th Overall

Early start as I headed over the bridge and up to Belrose for the internal Striders ‘Equaliser’ 14k event. Bloody tough run this one, with plenty of trails, hills, river crossings and a little bit or road running thrown in for good measure.

Nice team of HuRTS in attendance with Tea Towel Tony Fats, Razor, Brucie, Toby, Skippy Heyden as well as Johnny ‘B Grade’. It’s a fast start for pretty much the first 4ks down to the river crossing although with the rocky surface you still have to take it easier and I lost count how many times I lost my footing. I’ve done this race about 9 times now so I know you can get over the crossing without getting your feet wet by taking a 10m detour, But muppet head here, just followed Vietnamese Vinnie Voung straight through the middle and spent the next 2ks cursing my actions.

Still, I was feeling pretty good and got away from him on the first real climb and all was going well until about the 6k mark, where a spilt in the path led me to question left or right??? Had to wait until Vinnie Voung caught up to be told and continue on my way.

Nice to get back on the road for a good 1000m and open the legs up a little before returning to bush for the tougher 2^nd half, Skippy caught me at the 9k mark and basically run with him for most of the way home, found I was climbing and coming down the hills quicker but he was faster on the flat sections. Was hanging in OK until about the 12k mark and then with just the one big climb to go I simply lost it, Heyden got away and then Voung caught me with about 1400m to go. Tried to rally once I got to the top but he was 80 metres ahead by this stage so any chance I had of catching him was gone.

That last 300m is cruel as I seemed to stagger over the line in 65.47 for 9^th place overall. Average pace was 4.42s and the k splits made for interesting reading with the following;

3.47, 4.06, 3.57, 4.46, 4.47, 6.29 (lost), 3.58, 4.38, 4.26, 4.39, 4.29, 4.59, 6.41, 3.56

A little disappointed with the 2^nd last k and the fact I couldn’t finish if off well, but still a good workout all the same and happy that it was only Andy Heyden that actually came past me at any stage of the 14ks

Some great runs from the team with Fats gearing up for 6ft in two weeks with a solid win over Razor and Binfield 3^rd, Toby beat Brucie for 4^th spot and Heyden run 7^th meaning we occupied 7 of the top 9 places.

 

Caught up with good friend and all round top bloke Richie High and son Ben post run in the leafy suburb of St Ives for a catch up over coffee and get all the latest news and gossip. Always good to catch up with the talented Mr High who beside his running is also a good cricketer (once bowled  Adam Gilchrist out) , tennis star and 2^nd best pool player in the HuRTs squad. He still looks in good shape and promises that we will see him at some of the training sessions to come as well as the Striders races.

 

Can’t finish up without mentioning Stoke City’s fine win over the pathetic Aston Villa side that is heading to the Championship, Not the best performance from the lads but it doesn’t need to be if you are up against the Villa these days. To complete my morning I see England gave those pesky Irish boys a nice touch up in the 6 Nations. Now, if I can just find Enda, Kanser and Jac this week to give them some abuse.

 

Afternoon spent with Pommy Birch in the delights of Erko in a nice hip bar listening to reggae music over a few ales – almost the perfect weekend.... except for that 13^th k in the Equaliser.

 

Skippy Heyden, Brucie, Fats, Timmy and 'B Grade.

River crossing, why didn't I go around ?

Thumbs Up, but I was far from happy.

Fats powers to the line in 65 mins as he gets ready to take on his favourite 6ft track.

Top of the last hill and heading for home.

Top Man Richie High and son Ben

Sunday Beer of the Day, Mt Tennent Pale Ale, Nice drop with the touches of tropical and citrus fruits and at 5.2% its not for the weak heads. Great Sunday beer, although you wouldn't knock out a full session on it.

Cheers

 

 

 

February Golden Duck 1k time trial - 17.08

Not many of the regulars today for the February 1k Golden Duck swim time trial but the speedsters were well and truly out. I was first away and my handicap was 16.53 as only 7 of us lined up to take the title.

No Leech, Kroney, Champ, Gleeson, Coach Walker, Ho and even Brendan Wong couldn’t get past the Hunter St connection and decided on the Spring Rolls instead.

Swimming been a little down lately and although I’ve been knocking out some ks its all been at a lot slower pace so I knew today was going to be a battle especially as I had NO feet to sit on and had to pretty much do the whole thing solo.  Plodded along and got a smack in the head care of Crossy Lad as him and Angus flew past at the 550m mark,  meanwhile the even faster guys ‘Fast Tim’ and Manly Steve were burning up the pool.

Worked out about the 850m that everyone except Todd had gone past me, meaning I was first away on handicap and still only beat one home as I  touched out in 17.08 

Slowest time for a few months but it’s still a reasonable time for me, especially with no speed work done.

A little controversy at the end as we determined who had actually won, a 25 minute wait before Angus Boyd was deemed the Feb winner, with ‘Fast Tim’ covering the 1k in the fastest time of 13.15

Finishing times were.

Fast Tim          13.15

Manly Steve  13.48

Angus               14.57 ‘Golden Duck’ winner

Crossy Lad       15.13

Todd                  15.51

Timmy               17.08

Danni (new guy) with no handicap 15.45

 

 

Big weekend on the cards once again. The premiership returns after a weekends break, with Stoke taking on Enda’s muppets from Aston Villa. They are woeful and relegation is a certainty, although I’m predicting that Villa are going to surprise everyone this weekend by showing a real improvement and only losing 3-0

Elsewhere at Twickers England take on Ireland in the 6 Nations, I’ve been trying to load up on the boys but the Irish lads are running for cover and won’t take a bet – very poor.

Timmy’s Tip. England 31 vs Ireland 12

 

Have a great weekend

Train well and stay safe

Cheers

 

HuRTS Heatwave 8 x 800s Rushcutters Oval.

Prepared myself for a hot one by heading to the pool first up for the standard 3k swim at P.A.P early doors, Great session and tried to work on a bit of speed that saw me jump out nearly an hour later with 3.2ks done for the day.

Temperatures rose over the course of the next 4 hours and by the time the HuRTS lunchtime session came around we were looking at 38 degrees and I was buggered just marking out the course at Rushcutters Oval for the 8 x 800s.

Big turnout though and good to see the Chairman put in an appearance, with the likes of Barts, Hoey, Kanser Kenny, Macca, Charlie D,  Leech and the ‘3 Pointer Sister’ girls Renee, Jac and’ Eastside’ Elle all putting in a shift. The grass was immaculate and with the trusty NEW Brooks shoes I bounced along sitting in with Tommy H coming home in 2.40 to kick things off.

The 2^nd, 3^rd and 4^th were all similar but I could feel like I was cooking and from about 500m on each I started to labour,  The 5^th destroyed me and despite taking plenty of water on board after each rep I was toast.  Reluctant to pull the pin entirely, so went the alternative option of just seeing it out with 400s and trying to stay tucked in with frontrunner Barts at the same time. Number 6 didn’t feel much better as I was still going off the 4 minute rolling cycle but with the extra break coming after that I was fine to see it out with a final kick down of 69 to complete the day.

Times were: 2.40, 2.41, 2.42, 2.43, 2.46, 75, 73, 69

Superb effort from the 20 plus team, with everyone putting in for the day, none better than the Leech who was seen matching it with Barts on rep #7 especially.

I think a few of the lads jumped into the water nearby at the end to cool down, I was just more than happy to even get back to my car without passing out.

 

Normally take Friday OFF but as I’m a little short on the ks this week, I’ll knock out 10k after work in the morning , and the monthly 1k Golden Duck Swim Handicap is on at lunch that I must try to fit in as well.

 

A few pics from the week,

 

Some of the team that braved the harsh conditions today at the end of the 8 x 800s

Anyone else notice the resemblance between one of HuRTS happy people Renaud (middle above) and one of the greats ?

A great way to start any day with a  swim down at P.A.P at 6am in the morning.

No sign of Taffy James again today, although he did say he had something more important on????
 cheers

A few Midweek Ks logged

Wanted 14ks but only had time for about 10k once I had done a warm up and a short cool down. That said it was done with my fastest group I have on my books and some of the 5 minute efforts they were knocking out were done at 3.55 pace and the slowest was 4.48 per/k so was happy enough with that as once again the heat was already climbing at 7am

 

If today was bad weather wise, tomorrow is going to be a killer with highs predicted near 40 degrees for our Rushcutters session

 

Kanser Confused Tempo

Very hot day planned so reverted to plan B – the early morning session once I’d finished work. Just under 12ks done at super slow pace before hooking up with Kanser for a tempo run.  Where ever there is Kanser there is Confusion and took me an age to find him, finally tracked him down outside the park on Moore Park and he was already into it.

Tagged on and found he was just wanted to do 7k tempo around the 1k course , I love Kanser like a brother but he’s hopeless to train and work with as I found I was running around the 3.35 pace for the first lap and getting dropped as he run 10m ahead  WTF??????

Decided to run the pace I was happy with and settled at 3.42s that felt comfortable despite the already soaring heat, Could see Kanser’s pace drop around the 3.5k mark and overtook but in truth my pace didn’t alter at all.

Stopped on 5ks exactly in 18.50 average pace 3.42s as I then waited for Kanser to come home where we both decided that was enough for the day.

Certainly not the longest session done and perhaps only half of the usual lunchtime HuRTS set but by the time I cooled down I’d racked up 18ks for the morning.

3.42s are an improvement, and that included the first 2ks pretty comfortable.

Will need to get back out tomorrow though and knock out a steady 14ks or so, temps expected to be in the 30s once more so will look to do early.

 

Cheers

 

 

24ks Sunday Long Run.

No Ho, Jeet, Leech, Corky this morning of the regulars and when Enda’s ‘glass back’ went that prevented him from running we were left with a smaller team of only about a dozen for the Sunday long run.

A few beers Saturday arvo, late night watching footy and not much sleep I wasn’t really in the mood but actually got there 20 minutes early that enabled me to do a flat lap of nearly 4ks before we set off for the usual 6k loop. ‘The Sweaty Sock’ Craig Wiseman upset our Olympian at the start and we basically didn’t see her again for the next 2 hours, whilst Kansers confidence hits new bounds as he continues his war of words on what he’s going to do me come the Canberra Half.

Steady pace as we collected the later arrivals at 7am at the cafe that included Frenchie Jerome and a couple more before doing the 10k loop, ticking along nicely until the furthest turnaround point at the racecourse before I sensed the pace quicken that saw both Kanser and I fall out the back. Stepped it up and all of a sudden we were moving closer to 4.15 -4.20s, with the Sweaty telling me back at the cafe that the last was 4.09.

With 20ks on the clock  and the group pretty much done I enlisted the help of the talented Frenchman to keep it honest with another flat lap at sub 4 minute pace and he was more than happy to oblige.  Went through the first K in 4.02, then 8 minutes for the two and somehow managed to kick it down even further around the tougher park of the park at Fox Gates to finish averaging 3.57s

24ks done for the day averaging 4.29s in 1hr.45 – probably best I’ve run and felt this year, and got me thinking I should drink more on Saturday and watch even more footy as it did the trick.

 

A few afternoon beers with the ‘Love Doctors’ Craig and Victoria around Surry Hills, with Jeet joining in the banter later although NO sign of Pommy Paul Birch who I hear has gone and got himself engaged. Pretty low key affair by all accounts, (Taffy actually enquired ‘Who is HE’ when told). That small I didn’t even receive an invite, either that or it got lost in pretty much the same way my NOTB ‘Indian Curry Night’ did?

 

Rest day Monday, but will be back for another big week on Tuesday, Heard it’s going to be high 30s so may take the early morning option to avoid the heat.

78ks done for last week recorded.

 

Cheers

 

 

400s and Tempo Double.

Thursday

Back for the normal 3k swim to start the day, slow again but worked through a series of 4s, 3s and 200s to get it done.

 

Down to Rushcutters Oval for the lunchtime set on a hot day that saw 7 x 400s rolling off 2 minutes followed by a 3k tempo.  Big group in attendance and nice to see a return of ‘Kenny’ – James Everett and #1 lady of the moment ‘Eastside Elle’ who was back for another solid performance keeping some of the guys on their toes.

Settled in behind the likes of Barts, Hoey, Crossy Lad, Jerome and Kenny on the first and thought I was moving OK so was therefore surprised to see only a 77 second lap recorded with the Leech and Kroney right on my shoulder.

Only marginally quicker on the second but then happy to hold for the remainder as the Leech was sometimes coming past over the final 100m of each.

Times for the set: 77, 76, 76, 76, 75, 76, 75

 

A short recovery for drinks then it was on to the 3k tempo, still feeling OK I was then keen to run around the 3.40 pace for the 3 lapper, Had to run by myself with Barts ahead and only probably Brucie Lambo to chase as Hoey and Jerome continued with some extra 400s ? (Crossy had pulled the pin by this stage ???)

Managed to go through the first lap in 3.35 that I was happy with, the second dropped to 3.38 and then just held for the last with another 3.38 to stop the watch in 10.52 average pace 3.37s

 

Great session , and I know I always say it but Rushcutters always seems to bring the best out of many whenever we train on the Oval.

 

Evening spent over in Bondi – with the regular catch up with Mikey to give my quarterly report on all things HuRTS, Two things you can always rely on with Mikey when you go to eat is (1) it will be quality food, and (2) it will be value for money.

Mr & Mrs Kenny – James & Renee were also on the invite list for the evening as we munched down on the finest ‘Red Emperor’ on offer and that food critic Giles Coren (M.Ho) would have found tough to knock.

 

 

Friday.

Easy 10k in and around the park first up before the A.B.C swim , rocked up at the same time as Paulie Hannell and Prince Ho, and once Hoey had completed 100m I just jumped on his feet for another 900 whilst he completed his 1k (done in a PB for him in 18.20?). Decided then that I was enjoying the more leisurely  pace and stayed in that lane as I then had Hoey stay on my feet for another 2 x 400s.  The Leech and Kroney in the meantime were getting dropped nearby so switched lanes to join us and between the 3 of us we all led a faster 100m effort all under 1.30s to end with.

2ks done for the day

 

Don’t normally say this but quiet weekend coming up – NO footy in the premiership as the F.A Cup comp continues. Only my mate slim Sammy Agger’s Palace boys still in and they will get a spanking this week when they take on the impressive Spurs boys.

Timmy’s tip – Spurs 3 vs. Tin Pot Palace 0

 

Will be back out to continue with the long run come Sunday

 

Have a good weekend

Train well and stay safe

Cheers

 

 

HuRTS 8 x 5 minute efforts (90 sec rec)

Another bike opportunity came up this morning  so headed to the park early and caught up with the BRAT Hardmen PLOD, Leech, Kroney, Cookie, Evan  and even Champagne was out so I knew the boys would be on for a fast set.

Basically 7 and 6k loops each time and I was in the HuRT box from the first lap, barely hanging in as PLOD was pushing the pace upwards of 48 ks per/hr at some stages. I had to cut short the hills in order to stay with them as they come around for each flat lap. Talk about Flatline.

As tough as it was I enjoyed the set and actually finished the last 6k loop feeling OK, even gave the Leech a serve as he did bugger all but suck on PLODs wheel all morning.

Once back home I had 48ks done.

 

Into town for the 8 x 5 minute HuRTS set on a hot day again , NO sign of front guys Barts, Ho, Special Q, C.T but great to have ‘Eastside Elle’ back, as was Muzza, and even Militant Mikey Conway was out for his 2^nd speed session in a week.

With the top lads away it meant a pretty even field with a large front group headed by Fats and then a group of 20 at least not far behind. I found I was with Macca and Jeet that I was surprised (but happy) about although the pace out into the headwind was only 3.42s. A nice tailwind especially for the final 2 minutes saw us get back with at least 10 seconds to spare that was basically the story of the day for each rep.

Many pulled the pin on completion of rep 6 ( Kanser, Elle, Renee, Mikey, Sammy J) but I was keen to get the whole 8 done.  Rep 7 was done slightly slower as I tucked in with Renaud and the original ‘Hardman’ J.C  before giving it one final blast on the 8^th to run at 3.37 pace.

Pace times for each: 3.42, 3.34, 3.42, 3.35, 3.43, 3.33, 3.50, 3.37

11k done for the session and with a 2k warm up & cool down, happy with another 15 for the day.

 

Will look to get out for an easy 10k or so sometime tomorrow.

 

cheers

 

Plenty more Striders races to Smash you......

Sunday.

Extra early start as I made my way to Enda’s house to drop the car off before the uphill 5.5k slog to get back to the park to meet the team for the 6.30am time.  Smaller team than normal to begin but the major talking point was that  Kanser was already there and telling us to hurry up. The first 6k loop now seemed even easier as I’d already knocked a few ks out and I wasn’t about to miss letting the Irish boys (and girls) know of the Six Nations Rugby overnight result against the French.( they lost 10-9)

Picked up a large crew back at the cafe at 7am that included C.T, Jeet, and Jerome but no sign of regulars Hoey, Leech, or The Sweaty Sock as we headed out for our 10k loop,  Pace was honest as wannabe SOTB girl Elle was back (looking more than happy ) leading pretty much from the front as I chatted to Renaud for the 2^nd successive week back with us.

Kanser is never short on telling it how it is, and when talk turned to my Striders run last week he was straight in with the abuse, Told him it’s easy from the sidelines and his M.I.A didn’t carry much weight.  On the front foot our Dublin kid went and came out with the headline of the day “Plenty more Striders races this season to smash you Timmy” and even got more confident by offering me a healthy 2 mins start for the Canberra Half in April that I gratefully  accepted .

Back into the park and up Woollahra Hill before leaving the gang and departing back to Bondi with 20ks already ticked over, The last 5k is mainly downhill but I was starting to feel tired and therefore happy to get back to Enda’s house with just shy of 25ks done for the morning in 1hr58mins – pace wasn’t that hot at 4.45s but it was perfect for what I needed.

Once back at the House of Stankards, Enda played the perfect host (fair play to him) as he dished up some top notch rhubarb and vanilla jam,, sadly the bread (toast) he left out for the birds for the past 5 days didn’t do it justice, not helped by the fact he burnt the bloody thing.  Just glad Hoey wasn’t in attendance. Redeemed himself on the tea front with a top cuppa x2 and once full I was all set for part 2 of the day – The Bondi 2k Swim.

 

 A gentle walk down to the beach on a stunner of a day and the swimming Gods were looking down on me with perfect flat conditions, clear, warm and no sign of bluebottles.  I stood on the beach thinking that the buoys looked very far out and did wonder if I could actually make it, especially after the 25k run earlier. Caught up with Kroney and Champ before the gun went  as we made our way to the start line. Never in my plan to swim hard but wanted to feel comfortable and try to enjoy it (something I don’t normally do in these ocean races), hit the first 400 buoy feeling great and turned for the long stretch to the furthest point.  Still good at the next although I still don’t like the Sh1tfight that goes on as you get around the cans.  Just start to feel the arms tighten up towards the end as I reach the sand and boy that last 30 metres up the sand nearly killed me.

Happy to cross over in 35.46 that averaged out the equivalent of swimming 1.46 per/100m

HuRTS boy Kroney took the gold with an impressive 31 minute effort (aided by his Speed suit) and Champ took silver beating me by nearly a minute with a 34.xx – well done to both.

With Kroney and Champ on a perfect Bondi day, I bet they don't get that over NOTB ?

Very tired once done, but felt I’d more than earned my Sunday arvo beers and so it was an enjoyable afternoon/evening spent in Newtown, knowing I’d be paying for it once the 5am alarm went off to begin another week.

 

 

Monday.

Certainly didn’t bounce out of bed as easy as I did last Monday but I was determined to get that run done even it was to kill me. Knew it was going to be hard so got the trusty iPod out again and found one of my favourite American bands from the early 90s to help me out for the next 45 minutes or so. Third Eye Blind was the band of choice as I made my way around the outer park for a standard 10k.

Sweat was oozing out of me as early as the 3^rd K , but was managing a steady pace that I was more than happy with.

10.2ks done in 45.07 average pace 4.25s

Splits were: 4.36, 4.24, 4.26, 4.31, 4.19, 4.23, 4.21, 4.24, 4.25, 4.20, 4.24 (200m)

Caught up with The Mermaid Emma just as I was done and enjoyed a chat with HuRTS fastest swimmer as she told me her great news about baby #2 on the way.

 

Will be back out tomorrow for the tough HuRTS 8 x 5 minute set

 

Cheers

 

 

 

Checking in with Laura and Tempo with Corky.

Friday.

Into town mid morning to catch up with one of the Top 3 ‘Trash’ readers in Lady Laura ( the others being Rich Mullaney and The Stallion Durante) for a chat and coffee to see how everything is going and how the progress is on the injury front. Been a frustrating time the past 18 months or so for the former #1 but hopefully it won’t be long before she’s back running with us as I know she is greatly missed especially by the SOTB team on our Sunday runs.

Easy jog over to the A.B.C Pool after to join the swim team for perhaps my first swim for the year at the venue and boy was I in for a shock.  I’ve let my swimming go lately although been ticking over without any pace and it certainly showed as early as the first 300m rep. Decent crowd and once Gleeso had stopped parading around in his new flashy ‘Funky print’ pants and purple flippers  we were ready to go.

Thought I’d sit in for an easy 300 behind Champ to begin but by the 200m I’ was dropped – ouch. Rallied a little for the 200s then as everyone including Leech, Kroney, Yum Cha, Dan, Champ all led a rep each all the while I was just happy to tuck in. Eventually I was forced to the front screaming for the last rep but somehow pulled it together to touch out in 3.04

Bit of a relay to finish as Crossy with his floaty pants on paired up with Dan the Man to take bragging rights for the day.

1.9ks for the day.

 

Saturday.

Very dusty first up after a big night but had promised Jacqueline ‘Corky’ O’Connor that I would help her with a tempo set she had planned. A 2k warm up then into a 8k tempo and after working out we would try to sit on 4.20 – 4.25 pace we were set to go. Pretty much bang on straight away with a 4.24 first K and after that it was very consistent. Tired a little on the 7^th but that included the hillier part of the park and then was able to hold again to see out the 8ks in 35.00 exactly, with an  average pace of 4.22s

Splits were: 4.24, 4.21, 4.21, 4.21, 4.21, 4.21, 4.25, 4.23

A 1k cool down for 11 for the morning and that was more than enough for me as I then headed to the nearest coffee house.

 

Good week mileage wise to get me started again – 83ks total and that doesn’t include a couple of sessions I did with clients at over 7 min/ks throughout the week.

 

Will be back out in the morning for the Sunday Long run, will try to get up to 25 tomorrow, and then head to Bondi for the ocean swim, who knows I may even get an invite to the Stankard’s and get a cuppa ?

 

Big weekend (started last night) , In the footy Stoke travel to the South Coast and take on Bournemouth, tough game and losing the last 2 games in the premiership 0-3 hasn’t helped as well as going out of both Cup comps along the way.

BUT never fear and don’t doubt the famous Stoke heart and this week we will get back to winning ways.

Timmy’s Tip Bournemouth 1 vs. Stoke 2

 

Have a great weekend

Train well and stay safe

Cheers

 

3 x 2k Reps around Barangaroo.

Let the swimming slip lately so was keen to return for the 3k Thursday morning session that was pretty consistent at the back end of last year, certainly wasn’t fast in fact it was very slow as focused more on technique (very poor and it just highlights how bad I really am). Still 3k complete, job done.

Very hot at lunchtime with over 30 degrees registering as I made my way into town for the 3 x 2k set that was marked down, Over 2ks warm up as I snaked my way through the city for the meeting spot at the Passenger Terminal. Big turnout with Hoey, Barts and C.T leading the way and great to see the big C.E.O Militant Mikey Conway back making a rare appearance for a speed session.  With the front guys gone I found myself tucked in with Champagne of all people with Macca just ahead as we made it to Hickson Road before venturing into Barangaroo and around the new headland to get the 2ks. Happy to keep it under 3.30 pace as I come in on 6.55 (3.27 pace) but was blowing very heavy as I tried to bring the heart rate back down to a reasonable level within the 2 minutes recovery.

Worked it hard on the way back but could feel the pace just ease off a touch under the bridge at the 1500m mark as the stronger guys who I was running with on the first rep started to get away. Was toast upon completion of the 2^nd and then it was a case of hanging in and getting it done. Despite my pace dropping no one was to come past me until well into Barangaroo  at the 1700m mark and it was Champ who took the honours and it fired me up to stay with him for the final 300m

Wrecked at the end but once again happy to get it completed even if my times drifted once again.

Times for the day were: 6.55, 7.10, 7.11

A 2k return back to the start line with Mikey and Hoey before a further 5ks back to the Art Gallery with Mr ‘Me, Myself and I’ (Barts) where we had a good old chin wag mostly about the upcoming London Marathon.

15ks for the day.

 

Will take a rest day tomorrow, although will head in for the Friday swim as its planned for another warm day, and I might knock out a few ks in and around the Domain beforehand.

 

cheers

Banking Midweek Easy 12ks

Hot day again but keen to continue with the running so into town to meet a small team that included Corky, Pete Walker, Brendan Yum Cha, and Champ to start with. Some of the others left earlier and Tommy H joined us later after arriving late and missing the starters gun.

Easy pace to start sitting just over 4.50s as we cruised around Mrs Macs before Tommy H caught up with us as we enjoyed some of the fine sights Sydney has to offer at this time of the year,  Got around to the wharfs at 6k in and could see Jac was struggling a tad with dehydration so made the call to turn around as the lads continued. A quick water break at the Opera House before catching up with #1 Hoey who was floating around doing his easy 6 min/ks before heading back to the Art Gallery with 12ks done for the day.

12k total in 58 minutes – average 4.54

57ks done so far for the week with the tough 3 x 2ks reps to come tomorrow , will be my biggest week for the year.

 

 

 

HuRTS 45 minute Fartlek - 60 ON / 30 OFF.

Stunning day in the City and big numbers came out for the 45 minute Fartlek session of 60 seconds ON and 30 OFF, A little light on at the top end with #1 Hoey taking a well earned break after Saturday, No Barts or C.T whilst I think ‘The Chairman’ has gone AWOL?

Easier start to begin as I run chatting to Enda for the first 5 minutes or so before forming a nice little pack with Jeet,  Leech, Hipster Chris (who’s becoming a regular) Westpac boys Asian Dave & Steve Perry and a few others. Sat around the 3.50 pace before it slowed slightly due to the heavy crowds around the Quay and Passenger Terminal but happy to turn at 22.30 (3.55 pace) past the Crushed car further up the road by the Theatre Company.

Felt I was working the 60 seconds harder than the pack but in return they were probably stronger on the recoveries as we started to reel in the slower guys for the journey home,  Got to around the 35 minutes before it started to get tougher and the negative thoughts started to run through my head such as cutting the Fleet St steps again but dug deep and figured I’d get more out of the session just by getting it done even if I didn’t make it back to the gates.

The last hill got me before the Expressway once again and my recovery 30 seconds was little more than a power walk that was to prove the 12 seconds difference in getting back to that gates that I was short.

11.4ks all up average pace 3.58s that was a solid enough effort. I actually went through the 10k mark in 39.22, some 60 seconds quicker than I managed last Saturday – madness.  My pace dropped slightly for the return leg but in truth there was only perhaps Mike Leichwark and Jerome (right at the end) that came past me so I presume many of the others were also battling the hot conditions.

Didn’t see the faster lads Fattorini, Stankard or even Kanser return to the gates, not sure what happened to them?

 

Will be back out tomorrow for the midweek run with the team, although I will be taking it very easy as it will be the 5^th day straight running.

 

Cheers

 

 

New Regime - Monday Morning Run.

Monday is usually set aside as a recovery day but after the weekend’s events it’s time to make a few changes and one of them is to run on a Monday and Wednesday going forward in an effort to get those extra ks in.

I’m already in the park finished by 7am so it shouldn’t be that difficult once I get into routine.  Aim today was to do 12ks with no expectations, and to run on how I felt. I was armed with my trusty iPod that I pull out whenever I’m struggling and set with some of the old favourites I was all ready to go. The old bones didn’t like the first 500m but with a bit of “Pulp’ blasting out I was soon into my stride feeling good. Surprised to see a first up 4.33 and thought I’d be happy if I could bang out the rest to a similar pace, Not sure what the next track was but it must have been good as a 4.16k was ticked off and from there and all of a sudden running didn’t seem that difficult.

Held till 8ks then decided I’d run the next 3 at tempo pace if I could and end the last one as a cool down – Right on cue at the start of the 9^th ‘The Waterboys’, Paul Weller and New Order were played to see the session out as I upped the pace to be running sub 4 min/ks (something I was unable for at Homebush)

Pretty tired at the end as the heat and humidity was already setting in but I’m happy with that and it’s a start for me as I really try to kick start the year. Will look to base build over February and hope to see some improvements in time before the next Striders comes around in March.

12ks done in 50. 30 – average pace 4.14s

Splits were: 4.33, 4.16, 4.19, 4.12, 4.17, 4.17, 4.15, 4.24, 3.58, 3.59, 3.57, 4.22

 

Will be back out tomorrow for the HuRTS lunchtime set

 

Cheers

Sunday Long as Renaud Returns.

Numbers were down slightly due to a big day at the Rugby 7s with No sign of Irish pair Enda or Corky, still a decent 12 or so ventured out and it was a welcome return of the ‘Weetbix Kid’ Renaud for what must be his first trot since New York last November. Hoey was backing up, alongside C.T , Kanser, Jerome, Champ, Craig, Jeet, and a few others.

Pace seemed certainly easier on the standard 6k loop that I was thankful for before picking up a few fresh faces back at the cafe for the outside 10k. Enjoyed a long overdue chat with Renaud but in truth all he wanted to chat about was some DVDs his good wife gave to him over Xmas ? A decent little group formed then with Renaud, Champ and Hoey as the others seemed to pick up the pace coming back at the end of the loop although I was still running sub 4.30 pace that I was happy with.

Group splintered a little from this point with Hoey and Champ departing so Kanser, Renaud and I hit another 5k loop with the pace picking up a lot especially once Kanser had also farewelled.

21ks in total in 95 minutes averaging 4.31s (nearly as fast as my 10k time yesterday )

Actual k splits were , 5.00, 4.54, 4.42, 4.43, 4.38, 4.41, 4.30, 4.20, 4.26, 4.36, 4.26, 4.35, 4.29, 4.29, 4.23, 4.29, 4.25, 4.23, 4.15, 4.07, 3.59

 

Enjoyed coffee with Jeet, Jerome, Damo and Renaud who then couldn’t wait to get his DVD collection out to show me, before he ventured off to do some of his own downward dog poses J

 

Great to have the smiling face of Renaud back with us, although I'm not so sure about all this cool down malarkey he seems to be into these days.

The big news of the morning was to come from yesterday where Enda Stankard was spotted on national telly blasting out ‘Swing Low Sweet Chariots’ as England scored the winning try against the Yanks. Well, I never thought I’d see the day. Whatever next ? Let’s hope he doesn’t want to join our winning Churchill cup team for the SMH Half in May.

Quality, Englishman Enda.

So back out in the morning for a 10 -12k easy recovery Monday run to start the week.
Cheers

Striders Homebush 10k - 40.27

Organised to collect Birchy and Corky O’Connor on the way but Birch was a no show due to his alarm clock failure before heading out for the first in the Striders series for 2016. Anticipation was high and was met by a good crew that included Tea Towel Tony, Mike Leichwark, Leech, Taffy Lad,  NOTB pairing Macca and Justin, Mr & Mrs Kenny, Pete Walker and HuRTS P.O.T.Y Prince Ho who was out to make an early statement for the year.

A good warm up with Jac before heading over to the start area, I hate the start as we are made to go around the car park but settle with fastest girl Julia Degan as we go through the first k in 3.27, Back off a little for the second (3.45s) but even heading onto the narrow path soon after I’m hurting and knowing it’s all over. Not a lot else to say really, just had nothing as I then plodded around the back common area before returning to the start line at 5ks in 19.19

It crossed my mind to call it a day but my ruling of never pulling out unless injured prevented that option so stopped at the water station as Pete Walker offered some encouragement as he went by.  I thought I’d help Jac around for the second half, No sign of her as I slowly went out for the 2^nd lap working over 4 min/ks. Heard a booming voice around the 7k mark that belonged to HuRTS pacer of the day on 40 minute duty – Hamish Mountford to pick it up, but even that couldn’t be adhered and then had the Taffy Lad  cruise past soon after. Had some excitement when I could see the frontrunners heading for home as I witnessed Hoey leading from the front to bring it home strong and take out the win in 33.02 with others battles taking place between Biathlon Mike & Fats, and Macca & Leech.

Tried to do the sums in my head around the 9k mark and worked out I’d need a sub 3.40 to break the 40 minute barrier for the day but even that couldn’t coax me to lift as I sadly crossed out in 40.27

Very poor, but it is what it is, and I’ve really got to decide what I want going forward as its obvious that what I’m doing now is NOT working. Thinking about it, one of the things I’ve decided is to up the mileage as I only really run on Tues, Thursday and Sunday long (with the odd Park Run on Saturday ) – simply not enough. So will be out more regular by adding in a Monday and Wednesday into the week.

As I mentioned some good runs from the team first up, Leech sub 36, Macca 35.xx, Fats and Leichwark solid, but the first Timmy Run of the Day to start the season goes to Hoey, 33.02 on that course pretty much running the 2^nd lap solo was a great effort.

Despite my disappointment I enjoyed my post run coffee with Taffy, Champ and Corky out in the sticks of Homebush (in fact it was a higher quality then that served over NOTB) as Champ got his camera out to show off his many photos for his mornings work as the official HuRTS photographer including some NON HuRTS members running around in Pink that Taffy Lad seemed to enjoy.

 

Some photos – many thanks to Champ.

 

Hoey leading from the front .

Fats, Leech, Mike Lichwark, and Macca holding in.

I'm struggling as early as the 3k mark.

Thumbs up from Corky O'Connor at the 4k mark.

Same for Taffy Lad.

Although less so at the finish line.

Leech gave it his all.

Happy smiles for HuRTS #1 - Hoey and King of the Biathlon Mike.

Corky and Mrs Kenny (Renee)

Team pic with, A.N.Other (?), Kenny, Timmy, Hoey, Fats, Pete Walker with Mrs Kenny and Corky front.

And maybe I should have stayed and held the sign post up instead of running the 10k.

Cheers

 

Rushcutters 5 x 1k Reps

Heavy dark clouds overhead and in general a miserable morning just as I finished work so I ditched my swim set and headed to the comfort of the local coffee house for a starter and toasted banana bread. Still hadn’t cleared by the time I arrived down at Rushcutters as I marked out the oval for the 6 x 1k reps that was on schedule for the day. A couple of ks warm up and was then greeted by ‘Top Man’ Mikey Conway making a rare speed work session, unfortunately he pretty much rocked up solo after refusing to wait for the team at the Art Gallery and it took all my powers to delay the start until a healthy crew arrived (on time)

Big team out and it was Biathlon champ Mike Leichwark that led out with Jerome, Enda, Tongy and I following in single file, Steady first up coming in with Jerome on 3.22 for the 2.5 laps of the oval, but with a Southerly blowing around it meant we got the head wind 3 times on each rep that was making it harder at the start and end of each one.

Rolling every 5 minutes I was holding even pace throughout but the front lads were getting slightly faster as each one went by, Jeet was keeping me honest though and the Leech put down a marker on the 5^th rep and did enough to suggest that my 60 seconds start come Saturday won’t be enough when he blitzed a fast 1000m out.

Called it before the start of the session that I was only going to do 5 reps with racing on Saturday and stuck to that as the rest of the team went around one final time.

Times for the day were; 3.22, 3.23, 3.23, 3.24, 3.23

 

The lads were running well today with Jerome once again the pick of the bunch, makes it look easy and finished off strong when he kicked it down to run around the 3.06 mark for the final rep, Geez, dare I say it but Enda also looks like he’s hitting a bit of form. Mikey seemed to go OK as well, hitting roughly 3.55s for each with a final one at 3.45 running with #1 Mrs Kenny.

No sign of any of the NOTB team out today, must have been too cold for Tommy H , Barts, ‘Special Q’  Macca, The Jordan’s and even new recruit Gleeso was nowhere to be seen.

 

Good banter at the end with the team and Enda came up with a good one to end the day when he complained about his lack of sleep he’s been getting lately, even blaming his neighbour’s dog these days.

This is what he came out with – bless him (names changed to avoid embarrassing him)

 

Quality from my little Irish training partner.

 

Rest day tomorrow, before lining up for the first race of the season at Homebush on Saturday.

Cheers

HuRTS 2 x 20 minutes and Back on the Bike.

Had a rare morning off work and took the opportunity to jump on the bike and did my first bit of speed work for ages as I joined the BRAT/HuRTS team of Kroney, Leech and Cookie in Centennial Park. They set off in group 1 and realistically I knew I should have been in the 2^nd wave but didn’t know any of them  so decided to see how long I could get dragged along for with the faster guys.  A few Woollahra hill reps before a few double flat loops at pace that saw me barely hanging in.

Managed to knock out a swift 45ks once I’d returned home for the morning – average pace was 31.8ks that I was happy enough with as that included 12ks getting to and from the park and the hills.

The boys were so much stronger than me though and I really do need to do more of these sessions whenever time permits.

 

With the temps heating up it was back into town for the HuRTS 2 x 20 minute  lunchtime set and good to see Kanser, Tea Towel Tony and Enda back yet again as they start to show signs of improvement. Girls were represented by #1 Mrs Kenny (Renee) and a less than sober Corky O’Conner back from her Byron ‘hippy trip’ on the weekend.

Apart from Fats no one really took it out hard and I found a nice little group including Irish pair #1 Macca and Enda running with Jeet, Champagne and Kanser.  Averaged a comfortable 3.45 pace coming to the Opera House before the massive crowds appeared at the Quay and Passenger Terminal.

Got within about 100m of the ‘Red Squashed Car’ on Hickson with Jeet, Kanser and Charlie that I was happy enough with but knew the return was going to be that much harder, Kanser pulled the pin and started a slow jog back and once the 3 minute recovery was over I reeled him in and asked for some help to at least get me to the Quay before he departed.

 Still felt OK at this stage but could feel the pace slowing down, and once coming back into the Domain at Opera Gates I’d pretty much gone, Got around to Fleet Stairs just as Frenchie Jerome come past and when he decided to stop and take a right turn up the steps, that was my line to follow instead of continuing around to Mrs Macs Chair. Had a nice little chat as we climbed before crossing over and starting again near the ABC Pool for the final 1k or so. Was struggling even then but helped slightly to see some of the slower guys ahead and with less than a minute remaining I caught up with Mrs Kenny and tried to drag her home with me as we both got back with 2 seconds to spare.

My actual running time was only 35.35 out of the 40 minutes, covering 9.25ks ave 3.50s that was slightly disappointing, but still it was all I had and after the tough bike set this morning its hardly surprising.

K splits for the day were: 3.44, 3.45, 3.43, 3.49, 3.49, 3.46, 3.58, 3.53, 3.59, 3.43 (50 seconds)

In  saying I struggled, looking at the watch as  the 43 minutes ticked over there weren’t many back at the Stone Gates with perhaps only Mrs Kenny and I. So it’s safe to say everyone was in the famous Hurt box.

 

Rest day tomorrow. Think I’ve earned it J