12k Woollahra Hill Loops with the Hardmen

If yesterday was the worst I’ve felt in a long time then today’s run with the BRAT/Hardmen was in stark contrast as I felt the best I have in ages. Caught up with Hardman himself J.C, Enda, Angry Boy Clyde and the guy who still holds the Centennial Park record for consuming most High 5 Gels on a training run Damon Bray (16 gels for 24ks of running)

Another hot and sticky morning but all of a sudden I was running easy and when I looked at the watch it said we were on 4.20 pace and that was including the hill. Enda departed at the end of the first loop still carrying on like a pork chop about the Biathlon Handicap for tomorrow and trying to tell everyone YET again that he hasn’t trained in weeks to go with it.

Was forced then to do the 2^nd 6k loop solo after J.C pulled the pin early and Angry Boy didn’t even see out the first 3ks (?) leaving before we got to Randwick Gates. Still feeling good so picked the pace up further and managed to hold it for the entire loop, only losing a little going up the hill around the 4k mark of the 6.

Lap times 25.44 ( Ave 4.20) and 24.28 ( ave 4.04s)

50.13 All up for the 12ks average pace 4.12s

Let’s hope I feel that good for tomorrows 4ks run in the biathlon J

Official times and handicaps were released this morning and it seems the Chairman Tommy H is giving me a measly 25 seconds – what’s going on there? Just hoping the 45 I have from Enda is going to be enough……..It will be close I reckon.

 Estimated times and given handicaps from the starters are:

1. Champagne Pony Club Charlie Low    17.50

2. Jamie Stewart                                   18.40    + 50 seconds

3. Coach Pete Walker                            18.45    + 55

4. James ‘Kenny Everett                          18.50   + 1 min

5. Echinacea Enda Stankard                 19.00     + 1 min 10

6. Eoin ‘the Leech Reville                        19.05    + 1 min 15

7. James ‘Taffy Lad’ Matthews                 19.10     + 1 min 20

8. Angus Boyd                                        19.10     +1 min 20

9. Tommy the Chairman Highnam             19.20    + 1 min 30

10 Mike MrAce Race                                  19.25 + 1 min 35

11. Christian Cialis Ellis                              19.25 + 1 min 35

12. Timmy Lindop                                       19.45 + 1 min 55

13. Dave Kanser Kane                               19.55    + 2min 05

14. Marc Person                                        20.10    + 2 min 20

15. Champ ‘the Champ Phetiam                 20.25    + 2 min 35

Cheers

HuRTS 4 x 10 minute, 18 minute Failure

Busy morning and cycled into town on a scorcher of a hot day and found a massive group ready to line up for the 4 x 10 minute efforts. Pretty big group at the front as well as I sat in behind Champagne, Enda, Kenny, #1 Tucks, and I think I saw Barts pop out from somewhere half way around.
Worked just behind the Taffy Lad and pretty much made it all the way around finishing beside some Scottish bloke that they have made a statue out of, My mouth was so dry and I’d only done one rep working at 3.39 pace for the 10 minutes and knew then I was in trouble, Got down to beside the Pool on the return and found my pace drop rather alarmingly. Saw the lead group fly by and battled on to the final hill coming up to the expressway at 8 minutes before I was done for the day. Even saw #1 Tucks just cruise past soon after so I presume he was also finding the going tough.
No way on Gods earth was I going to do 4 reps in that heat – bloody hell even the Aborigines wouldn’t be seen out in those temps – As I said a big turnout started but I reckon there were less then 7-8 who completed all 4 today.

Will get out in the morning to do a few ks with the BRAT Hardmen and no doubt have to listen to another morning of TRASH from J.C and company and may even try to squeeze a last minute swim in sometime as well before Thursdays biathlon


Cheers

Preparing for the Biathlon

Massive weekend spent down the South Coast playing two rounds of golf with the boys meant it was a tough start to the week this morning.
Made my way into town on the trusty bike to find a good team out for the Biathlon training set that saw us do 4 x 300s and 4 x 200. With Elan and Coach Walker miles ahead i sat on Todds toes for the first rep as he was then to lead each one out. Good to see the Taffy Lad make an appearance for the 2nd so let him go ahead of me as we kept the times all pretty even. Had a shock after the 4th 300 to find Enda had snuck in and was getting some last minute laps in before Thursday.
Seemed pretty easy today as i think everyone was just in cruise mode and not keen to show there hand especially with the handicaps still to be set.
Kicked the 200s down t finish the set and i even led the final one out to come home with a 3.09 finish
Times for the day were;
4.59,4.55, 4.55, 4.58, 3.19, 3.11, 3.17, 3.09
Will get back out with the boys tomorrow for the lunchtime run session - 4 x 10 minute efforts, not a favorite of mine but will go for 40 minutes of pain.

Congrats to the Aussies who cleaned us up in the cricket today - totally outplayed and no excuses. Makes it tough now especially as we head to Perth now on what is an even faster deck.

Great result from the home of Footy on Saturday evening with Stoke turning over Chelsea with a last minute goal, I think things are starting to look up for the team and i can just see us climbing that premiership ladder over the Xmas break.

As mentioned had a corker of a weekend playing golf, not one of my better sports to be honest, and its the first round I've played in over two years, i didn't trouble the winners at all and it cost me plenty in bets for nearest the pins etc.........But very happy as i never lost ONE ball all over 36 holes ........Not sure if it was just good fortune or the fact i was only hitting it about 4 metres each shot that makes it tough to lose a ball over that distance :)

Cheers

8k Tempo with the Worlds Worst Pacer

Managed to get hold of Kanser for today’s session that I had planned that was 8k tempo just working around the 4 minute per/k, Mentioned that 4 minutes was what I wanted and he said “Yes, Yes, Yes, I wont be going any faster today,

 Did a 2k warm up first before setting off and just tried to get into a good rhythm and to keep the pace pretty even, went through the first k in 3.55 and then Kanser picked the pace UP can you believe as he then gaped me, Shouted out at 2ks “Too Fast’ as I then saw 3.51 go by at which point I may have been running by myself with Kanser some 40 metres ahead.

Decided to run at my own pace after that and worked to the watch and was pretty happy with the k splits I held for the remaining 6ks.

Splits were; 3.55, 3.51, 3.54, 3.55, 3.56, 3.52, 3.50, 3.53 ……… All Up for 31.10 averages pace 3.54s

Felt pretty comfortable to be honest and never felt as I was battling to maintain those times which is pleasing.

Think Kanser finished some 20 seconds ahead coming in on 30.50 – This guy must be the world’s worst pacer going around. With the best GPS Garmin on his wrist there are no excuses why he can’t just sit on the nominated pace required – very odd J

Into town at lunch for the HuRT swim and rocked up to find a smaller team today with only Walker, Cialis. Super Kev, Brendan and Marc Person in attendance for the 5 x 200s and 10x 100 session,

It didn’t stop the pace being on from the get go though as we raced through the 200s in good time, before Taffy and The Champ even jumped in the water, The 100s were done 1 x easy and 1 x hard with each hard to be done 10 seconds faster. Bloody tough and didn’t get near it to be honest as my slows were around 1.40 – 1.42

Times for the 200s were: 3.11, 3.11, 3.13, 3.14, and 3.15

Well big weekend again, although no running as such this weekend instead heading down the South Coast to do my best impersonation of Rory McIlroy as Tiger Tim tries to tame the Golf course with the boys, haven’t played in years so wont be expecting too much but sure the 19^th Hole will see plenty of action over the course of two days.

Big night this evening as well on the World Footy front with the draw being made for next years World Cup in Brazil – will be interesting to see who gets who? One thing I can predict is that whatever group the Aussies fine themselves in the papers will come out with the ‘Group of Death’ classic. Let’s hope England’s name comes out in the same group.

In the Premiership it doesn’t get any easier for Stoke with a home game against Chelsea

Timmy’s Tip – Stoke 0 v Chelsea 1

Have a good weekend

Train safe

Cheers

Adelaide Ashes 2nd Test -

Pretty easy morning as didn’t have time to fit a run session in so took the opportunity to run with one of my faster clients to get some ks in. 4 k warm up followed by 2 x 3k reps that I had set him.

Worked the first on at 13.10 (4.19 pace) then kicked it down further on the second to come home in 12.48 (4.14s) Not really the speed session I was aiming to do but will try to get out tomorrow now to do the intended set.

Finished up then headed to the pool – No sign of Taffy the Stig but I was still keen to keep the Thursday swim going even if it did mean going it alone. Like the running I didn’t push the pace today preferring to just knock out a straight 2k. Felt pretty ordinary to be honest as I ticked the 100s down but at least the times were all pretty even as I checked every 250 meters,

Again not the fastest time done but was happy to get a little endurance up as with the HuRTS boys we seem more to concentrate on the shorter but faster 2 and 300 reps

Time for the 2ks was 36.12

7 days to go till the HuRTS Biathlon at the A.B.C Pool so will need to a big week in the pool, As mentioned Tommy H has been swimming the house down, beside his 300 T/T he text me to tell say that he can do 1k straight now …….Very impressed, and at this rate the A.B.C may not need to put on the floodlights next week for him to finish the 300m.

Second Ashes Test Match starts this morning in Adelaide; the Aussies are flying after Brissy and seem to be on a high so could be interesting.  A belter of a wicket is the norm down there so expect plenty of runs, England NEED this one as I don’t’ fancy our chances at the WACA (Perth) for the 3^rd test and to go there 2 -0 will almost certainly make it impossible to retain the Urn.

Honestly think we can turn it around over the next 5 days, so the Timmy’s Tip is;

Take England to Win and square the series heading over to the West.

About time Pietersen started to fire a few runs – so get on him to be top scorer for the POMS

Cheers

6 x 1k Reps Centennial Park (90 Seconds recovery)

Another character building exercise as was once more forced to go alone after a late text from Kanser who was to pull the pin at the last minute saying he was to sore for a tough session.

Cracker of a morning to start the official summer months and had planned to do the 800s but then changed to the 1k reps, Had struggled with these over the past 6 weeks or so averaging around the 3.35 mark but with a couple of good consistent weeks behind was looking at perhaps going quicker today.

First rep felt OK as expected and started with a respectable 3.29, held the 2^nd the same and then managed the fastest of the day on the 3^rd. Started to get a little tougher on the 4^th rep and was breathing a lot higher but held in there. With one to go and a return to the starting post at the café I had enough left in the tank for one final kick to see a 3.27 6^th rep.

Times for the day; 3.29, 3.29, 3.26, 3.28, 3.28, 3.27

Stoked with that one, first time in a long time that I have managed to get all 6 under the 3.30 mark – don’t want to talk too soon but finally I can see a little light at the end of the tunnel. Its all helped though with just consistent training and not missing a run set for the past 4 weeks or so and getting those long runs in on a Sunday on the back of the tough 5k T/Ts (14ks all up ) Saturday efforts.

Unfortunately the same can’t be said for Old Kanser – the poor kid is missing sessions  a little too frequent these days for my liking and to think he only has about 7 weeks before his marathon. His marathon record in the past is nothing to shout home about even when he has been in top form so I’m getting a concerned for him that he may not be even in 3 hour shape come the New Year ……..Let’s hope I’m proved wrong.

Saw PLOD cruising around on his bike as well this morning, doesn’t seem to be running still after a bit of a break and he’s another one who had better watch out in the next triathlon if I’m on the start line J

Big News from across the ditch is that at the Manly Olympic Pool tomorrow our very own Chairman Tommy H is having his own T/T, YEP – cameras are at the ready for his first 300m attempt before next Thursday’s Biathlon. He was on the old ‘Dog and Bone’ this morning very confident and was predicting that he could go Sub 5.00 mins…………So the HuRTS fan club wishes him well with his efforts there.

Tomorrow I will be back out for an easy 12-14ks in the morning around the park.

Cheers

Medium Long run with a HOST of Partners

Not sure if it was just luck of the draw or else I have more readers then I thought and they all took pity on me but there were a host or training partners for today’s medium to long run in Centennial Park, Even had Paulie ‘Superflake’ join us to begin (although never really got the chance to talk as the pace was a little to quick for him and he had been dropped by the time we left the park at 3ks)

Good crew with over a dozen of us as we just decided early to stay in and around the park for the normal Sunday 10ks loops times 2,

The pace was on from the off though today as I joined Lady Laura and Gretski at the front, Worked the first 10ks at 4.35 pace , and then it was the Old Sweaty Sock (JOCK) , Craig Wiseman who was  to surprise everyone as he upped the pace big time for the next loop, as the likes of Kanser, Laura, the Leech and I battled to hang on – BenTen then kicked it down further as we made our way back to the café to complete the 20ks for the morning and the second 10k in 42.53 (4.20 pace)

Was pretty much done at this point but Laura convinced me to do a warm down flat lap (3.7ks) so took off with her and the Leech at a more sedate pace of 4.39s to finish off the morning with shy of 24ks for the day

In 1.45.00 average pace overall 4.30s

Delighted with that to be honest, especially backing up once more from the tough Saturday session yesterday

Back to the House of Kane’s after for numerous cups of tea – although no sign of Bacon & Eggs today as the good wife was away in town doing the Xmas Santa run and Kanser didn’t look in a fit enough state to cook anything after his tough 30ks today J

Will take a break tomorrow – might even give the swim session a miss and stay up tonight to watch the Spuds in action against Man Utd in the footy

Got the Stoke game right, although never expected them to get a good shoeing by 4 – OUCH, Still we have Cardiff this week in midweek where we will ply more misery on the Taffy Lad J

Cheers