Last Day of Winter Swim

Planned for a rest day but got the call from Crossy Lad to join him for a swim, think the poor lad got his days mixed up and come out of his winters hibernation a day early so felt obliged to join him for a dip at PAP – Bless him.

A couple of hundred solo then 500m easy with him before Angus joined us a for a quick fire 5 x 100m. That was it for Angus mind as he had to report back to work to take the lunch orders for News Limited  soon after.

Basically another 1k made up of drills that I seemed to struggle with and with over 2ks completed I was happy to hit the changing rooms.

 

Will be back out tomorrow down at Rushcutters for the 6 x 1k reps

 

Cheers

 

 

HuRTS 2 x 20 Minute efforts (3 mins rec)

2 x 20 minutes was the go today as I rolled into the city to another big team out that included hotshots Barts and ‘Special Q’. Good to see Fats back as well and you can tell winter is nearly over as Crossy Lad made a rare appearance (and actually finished a session for once at the same time).

Went out at reasonable pace and before long formed a small pack alongside Angus, Leachy Boy Eoin, Hipster Mitch and two other guru’s who I didn’t know. Felt OK tipping along at 3.46 pace although the Quay & Passenger Terminal was once again very busy that can sometimes get frustrating.

Got to the last corner before the squashed car within the 20 minutes covering 5.3ks (3.46 pace) and after the regulation 3 minute recovery we were set for the tougher return leg.

Immediately went out stronger leading the gang out as I knew the inevitable fade would come over the latter stages, Got checked coming into the Quay for the first time that saw Leech gap me heading out onto the road section and was already working pretty hard just about hanging on. On to the Opera House forecourt and got checked for the 2^nd time by the biggest woman in Sydney (and No it wasn’t even Taffy’s Mrs ) that broke me.

Got back on as the 3 boys (Leech, Angus, Mitch) came from the back of the O.H and knew that the final 10 minutes or so was just a case of staying strong. Soon went past Sammy J who’s day was done, walking, and soon after tried to lift Renee who was running strong. Around MMC and still with the lads as we started to reel the slower guys in coming past the A.B.C Pool that I seem to get a little inspiration from. Angus & Mitch pull away at this time as I hang onto Leech, and then feel a dig from Crossy Lad who had decided to put some effort in and fly past me with about 90 seconds to go.

Tough finish and got back about 8 seconds over time with the Leech back bang on the 40 minutes.

3.46 average pace out and 3.47s for the return.

Feeling as if I’m getting stronger and happy enough to be able to work with the boys as I’m normally miles behind on these sort of sessions.

 

Milestone Day – Congrats to mate Tommy H who celebrates 10 years of blogging today, bloody great effort especially when many predicted it wouldn’t last 10 days. He just needs to get his readership numbers up to 10 now within the next 10 years.  Let’s hope he continues with his Times like journal , or else the Italian Stallion Durante will be lost in locating mine.

 

Rest Day tomorrow.

Cheers

 

 

Monday Easy with the Bra Girls (and Boys)

Missed the weekends long runs so made it into town for the Monday run with the guys to kick start a new week. Was surprised with a big turnout that included Brothers Branagan, Sweaty, Charlie D, Brucie, Erika, Eastside Elle and a rare appearance from the Chairman Tommy H.

Pace was nice and easy as I settled chatting away to Super Kev, before it slowed even more coming around the Opera House thanks to the parading of the home coming Olympians (not to mention the dancing Brazilian girls).  Got chatting away to Eastside Elle after that who was complaining that she had to run with those NOTB boys on the weekend and was left out in the middle of nowhere when they dropped her – disgraceful performance from the lads I say, but doesn’t surprise.  

Coming around the wharfs and Tommy H joined us and it wasn’t long before he was talking up his chances of taking out the HuRTS P.O.T.Y award this time around thanks to his Gold Coast 10k. Must have listed about 30 reasons as to why his effort was worthy of some recognition (fell on deaf ears to me to be honest but he may get an extra vote care of Craig Wiseman?)

The big group seemed to dwindle with only Tom, Craig and Eastside coming back into the Domain as Elle was still giving us all a detailed rundown of her running without her usual Sports Bra that the Mad Scotsman resonated with for some reason?

Made it back to the Art Gallery with only Tom for company as the clock clicked on 74 minutes covering 16ks averaging 4.39s

Nice run, and the time seemed to pass very quickly. May have even got my first wager for the upcoming Melbourne Half where Tommy H has offered me a generous 12 minutes handicap start ? (think he must be still feeling guilty after the recent C2S)

 

Back out tomorrow for the HuRTS 2 x 20 minute efforts – somehow I don’t think it will be easy as today

Cheers

 

Thursday Swim.

Hit PAP for the now regular Thursday morning swim. Felt pretty good throughout mixing it all up with sets of 4 and 300s always followed by loads of faster 50m efforts

I say I felt good, little wonder as I took the easy option today and was in the trusty wetsuit – it’s almost cheating as I reckon it takes at least 6 seconds per /100m off the normal time.

3.3ks done.

 

Cheers

Midweek Easy

Got out early and dodged the heavy rain and just worked with the clients for an easy 8ks for the morning. Legs felt pretty tired from yesterday and happy to keep it at 5 min per/k pace for 40 minutes

Cheers

 

14 x 3 minute efforts (60 seconds recovery)

Best session on the cards and it soon came around again that is the 14 x 3 minute working off a 60 second recovery. Big team and the aim for the day was (1) to run ALL 14, &  (2) at a more controlled pace between 3.40 and 3.45 pace.

Obviously the first rep felt so easy as I covered over 800m working at 3.42 per/k pace, with the return slightly faster due to the tailwind.

Basically that was how the set panned out as I was getting to the same spot on each rep thereafter. Numbers thinned out around rep #10 as always and it was here that I thought I’d try to pick it up and to see what was left in the tank.  A touch faster on the 11^th and 12^th, and perhaps for the first time ever I got to 12 still feeling strong with the heart rate under control.

Last rep time and decided to kick it down from the start and see what I could hold and finish with and couldn’t believe the watch had me moving at 3.15 pace that I was stoked with.

Pace for the 14 went, 3.42, 3.37, 3.42, 3.40, 3.42, 3.40, 3.43, 3.38, 3.43, 3.38, 3.40, 3.36, 3.36, 3.15

 

12ks in total then did 2k cool down with Jeet and Hoey to end.

 

About 40 odd started the set, and only a handful finished and kudos to Renee, Champ and Hoey who were amongst those to see it out.

Cheers

 

Sunday Long 26ks with the Colour Run.

After a relatively easy week I was keen to keep the Sunday long runs ticking over as I feel they are the key to me running and racing well. A big turnout although no sign of ‘The Sweaty Pair’ (Wiseman & Pearson), C.T or Jeet as the feud  between him and Birchy continues.

Pace was honest even for the first 6k warm up loop and by the time we arrived back at the cafe to collect the 7am starters we were already averaging just over 4.30s.

Sat in with Enda for the first 10k loop talking all overnight footy as the pace quickened up even more to return with a 44.41 lap (4.29 average)although was still feeling pretty good that I was pleased with.  Out for loop #2 but as I looked over my shoulder we seemed to have lost ¾ of the team with only Hoey, Trigger (Krone), Birchy and the girls Eastside Elle and Laura still in for the duration. Think most of were feeling it with about 5ks to go although it was little wonder as the pace was perhaps the quickest I’ve mustered over that distance for some time as it was hitting down to 4.20 pace to finish with.

26ks all up in 1hr:55 minutes averaging 4.26 for the morning.

6k in 27.21 ave 4.33

10k loop 44.41 ave 4.29

10k loop 43.25 ave 4.21

 

Retreaded to the nearby cafe once done but it was bedlam with about 20’000 teenagers and kids getting ready for the ‘Colour Run’ that was in the park, Sat around for about 40 minutes waiting for coffee before giving up and heading to Double Bay for a quality Bacon & Egg Burger that even Prince Ho would have approved off and one that the NOTB boys can only dream of getting.

 

Great morning out and happy to get a strong 26k done, Run of the morning though went to Eastside Elle who is in great form and continued her City to Surf run backing up with 34ks and looking good for Melbourne in October.

 

Cheers

It was a long wait for morning coffee post run this morning , seen here with Flakey( who was getting a little hot under the collar with all the girls in tutu's) Trigger, Laura, Eastside Elle, Shannon and Birchy.