Back for the regular Thursday swim set and after a hard set yesterday I found backing up again this morning 'oh so tough'. Even the 1k warm up seemed like a battle and when a set was called that involved the old banded legs together I was nearly ready to cry.
Basically 800m of banded legs, followed by shorter 100s and 50 metre reps and once I saw 3ks done I was already cooked despite my coach/mate then calling for one more round (1k), which I politely declined.
Managed an even slower 300m cool down that got me to 3.3ks for the morning before I dragged myself away for a much needed large coffee.
Didn't think two back to back hard swim sessions would affect me as much as it does running but after today its made me think twice?
Suppose to be the 1k swim time trial tomorrow, but I think I'll give it a swerve and rest up.
Did plan on heading down to Rushcutters at lunch for some 400m efforts but once I saw the heavy weather set in it made me soon change my mind.
Cheers
Ps, Note for Crossy, No Italians in the pool today mate - sorry.
Wednesday, March 29, 2017
Tuesday, March 28, 2017
Swimming with the Italians
Crackerjack of a day in Sydney, so much so that Crossy Lad ventured out for a midweek swim along with another of my old training buddies Ian Phillipp's.
After a warm up a decent set was called and straight away I was working hard, no match for the lads on the longer 600m efforts, but somehow just about stayed on feet for the shorter 6 x 100s & 12x 50 metre bursts.
Happy to hold 1.30s for the 100s and once a cool down was done it was time for the customary 25 minute Crossy selfie, but for once this was made all the more exciting when 2 female Italians in the next lane were keen to be included.
2ks done for the day and will return in the morning for the bigger and tougher Thursday session that I have found to be very beneficial.
A few pics care of Crossy Lad Photography.
Crossy Lad and Ian
Making new Friends with the Italians, Cross and Phillipp's have now been dropped. It got embarrassing when Crossy tried to speak the lingo.
Cheers
After a warm up a decent set was called and straight away I was working hard, no match for the lads on the longer 600m efforts, but somehow just about stayed on feet for the shorter 6 x 100s & 12x 50 metre bursts.
Happy to hold 1.30s for the 100s and once a cool down was done it was time for the customary 25 minute Crossy selfie, but for once this was made all the more exciting when 2 female Italians in the next lane were keen to be included.
2ks done for the day and will return in the morning for the bigger and tougher Thursday session that I have found to be very beneficial.
A few pics care of Crossy Lad Photography.
Cheers
Monday, March 27, 2017
Tuesday HuRTS 3 x 2k Reps
Cycled into the city then jogged across the 2k to the meeting spot at the passenger terminal and met a big team out again. Great to see #1 female Erika, Scotty O'Connor, Fats (still coming to terms with his 6Ft failure), Sweaty and his twin 'The Mouth' was back for more (although not sure what he was doing?), Jerome, and a rare visit from the 'Sculpture' himself Phil Dove.
Always a tough session this one and once Barts had given his orders we were away. The front boys were well clear but I found myself running in a good 2nd group that actually included Crossy Lad, Rich Large, Steve P and Jerome. Far too fast as I stop the watch near the 'Cove' on 2ks in 6.53 and was still in recovery mode after the 2 mins was up and tried to stick with Crossy again for the return leg. Happy to get through that one without to much damage but when I wanted Crossy for help on the dreaded 3rd rep he was about as much use as a chocolate fireguard and was nowhere to be seen?Struggled from the get-go and found myself forcing it too much and my hamstring pulling. Forced to stop at the 1k marker as the troops carried on A quick 30 seconds stretch and decided to see the session out and came in the 3rd rep as the lads were heading for home on the 4th in 7.19
Times for the day; 6.53, 6.55, 7.19
Always say I'm running OK when I can knock all 3 out in under 7s, but I was miles out today especially on the 3rd and again its shows the effect of the missing the long runs.
A good warm down with Erika at the end and it seems we are going Head to Head in Canberra, I wasn't keen for a wager as I know she has the form to smash me (especially over 21ks ), I did however take Stevie Perry for a friendly $20 on this Saturdays Striders 10k at Lane Cove - Kindly offered me a 2 minute buffer. He's a gentleman that lad. Still, I'll have my work cut out as I know he will run around the 35 min marker?
12ks all up before the cycle home.
Cheers
Always a tough session this one and once Barts had given his orders we were away. The front boys were well clear but I found myself running in a good 2nd group that actually included Crossy Lad, Rich Large, Steve P and Jerome. Far too fast as I stop the watch near the 'Cove' on 2ks in 6.53 and was still in recovery mode after the 2 mins was up and tried to stick with Crossy again for the return leg. Happy to get through that one without to much damage but when I wanted Crossy for help on the dreaded 3rd rep he was about as much use as a chocolate fireguard and was nowhere to be seen?Struggled from the get-go and found myself forcing it too much and my hamstring pulling. Forced to stop at the 1k marker as the troops carried on A quick 30 seconds stretch and decided to see the session out and came in the 3rd rep as the lads were heading for home on the 4th in 7.19
Times for the day; 6.53, 6.55, 7.19
Always say I'm running OK when I can knock all 3 out in under 7s, but I was miles out today especially on the 3rd and again its shows the effect of the missing the long runs.
A good warm down with Erika at the end and it seems we are going Head to Head in Canberra, I wasn't keen for a wager as I know she has the form to smash me (especially over 21ks ), I did however take Stevie Perry for a friendly $20 on this Saturdays Striders 10k at Lane Cove - Kindly offered me a 2 minute buffer. He's a gentleman that lad. Still, I'll have my work cut out as I know he will run around the 35 min marker?
12ks all up before the cycle home.
Cheers
Park run and 'Double Up' Day Monday
Saturday. Finished work early and with the option of going home to watch the Ireland v Wales match or run the St Peters Park Run, I decided the worst of the two evils was the 5k.
Little enthusiasm but got a lift after talking to Mikey L fresh from his 6ft and Tokyo marathon runs who was happy to run an easy tempo and agreed to try to pull me through. Crazy start with over 50 teenagers from god knows where all flying and jostling for position over the first 500m. Went through the first 1k in 3.33 and soon after we hit the hill (in reverse these days) and its not easy. Poor Mikey kept pulling away only to look over his shoulder and seeing me about 30 metres back on struggle street.
Start to pass a few at half way and even though the pace wasn't that quick at 3.45s at least its consistent. The usual hassle of getting past the slower runners at 4.2ks and I'm happy enough to get it done as the clock ticks over at 18.44 (ave 3.45) and 8th place overall.
Many thanks to Mikey for his help and without him I reckon I was on for 19 minutes plus. I need to lift my game and start building the Ks over the next couple of weeks as I'm simply not doing enough these days.
Monday. After admitting I'm not doing enough Ks after the Park Run it was then very ironic that I then missed yet again another Sunday long run. I can thank the Two Taffy's for that after a day on the drink watching the Swans take a beating in the opening AFL game of the season.
The spin off from missing the Sundays is that I have to head into town on the Monday to fit a run in. Big crowd out with 'Sweaty' Jerome, Jac's, Hoey, Brendan, Renee, and 'The Mouth' (still gibbering on) on a peach of a day. Enjoyed a good chat especially with Craig who was harping on about going back to Scotland for a 10k event that even Jac had little interest in.
Easy pace around the Quay and Barangaroo and back for 11ks in total in 52 minutes (ave 4.50s)
I cycled into town so on the return journey stopped at the pool for a few easy laps, Did 800m before knocking out some fast 8 x 50m reps. Surprise face at the pool in Taffy2(Craig) and finished with a chat and a cool down before jumping out with 1400m done.
Will be back out tomorrow and head down to the Passenger Terminal for the 3 x 2ks efforts with the team.
Cheers
Little enthusiasm but got a lift after talking to Mikey L fresh from his 6ft and Tokyo marathon runs who was happy to run an easy tempo and agreed to try to pull me through. Crazy start with over 50 teenagers from god knows where all flying and jostling for position over the first 500m. Went through the first 1k in 3.33 and soon after we hit the hill (in reverse these days) and its not easy. Poor Mikey kept pulling away only to look over his shoulder and seeing me about 30 metres back on struggle street.
Start to pass a few at half way and even though the pace wasn't that quick at 3.45s at least its consistent. The usual hassle of getting past the slower runners at 4.2ks and I'm happy enough to get it done as the clock ticks over at 18.44 (ave 3.45) and 8th place overall.
Many thanks to Mikey for his help and without him I reckon I was on for 19 minutes plus. I need to lift my game and start building the Ks over the next couple of weeks as I'm simply not doing enough these days.
Monday. After admitting I'm not doing enough Ks after the Park Run it was then very ironic that I then missed yet again another Sunday long run. I can thank the Two Taffy's for that after a day on the drink watching the Swans take a beating in the opening AFL game of the season.
The spin off from missing the Sundays is that I have to head into town on the Monday to fit a run in. Big crowd out with 'Sweaty' Jerome, Jac's, Hoey, Brendan, Renee, and 'The Mouth' (still gibbering on) on a peach of a day. Enjoyed a good chat especially with Craig who was harping on about going back to Scotland for a 10k event that even Jac had little interest in.
Easy pace around the Quay and Barangaroo and back for 11ks in total in 52 minutes (ave 4.50s)
I cycled into town so on the return journey stopped at the pool for a few easy laps, Did 800m before knocking out some fast 8 x 50m reps. Surprise face at the pool in Taffy2(Craig) and finished with a chat and a cool down before jumping out with 1400m done.
Will be back out tomorrow and head down to the Passenger Terminal for the 3 x 2ks efforts with the team.
Cheers
Wednesday, March 22, 2017
Morning Swim - P.A.P.
After a week missed it was back for the regular big Thursday set at PAP and after an easy 1k warm up (very slow), the set was called for 25 x 100m rolling off a set time that worked out 5 seconds per/100m faster then when we last did them around.
Knew it was going to be a tough one and once I got my head around it I was all set just to sit on feet for the next 50 laps and chip away best I could. Can't ever say I felt great at anytime but was getting about 5 seconds break after each rep that was consistent throughout.
Very much a mind thing as once I hit 20 I knew I was home and dry and was happy to tick another solid set from the list.
100 metre cool down was about as much as I could manage and with 3.6ks done it was time for a well earned coffee.
Rest day tomorrow but will try to fit a run in before massage time and hopefully get some work done on this neck/shoulder issue that is causing me grief.
Cheers
Knew it was going to be a tough one and once I got my head around it I was all set just to sit on feet for the next 50 laps and chip away best I could. Can't ever say I felt great at anytime but was getting about 5 seconds break after each rep that was consistent throughout.
Very much a mind thing as once I hit 20 I knew I was home and dry and was happy to tick another solid set from the list.
100 metre cool down was about as much as I could manage and with 3.6ks done it was time for a well earned coffee.
Rest day tomorrow but will try to fit a run in before massage time and hopefully get some work done on this neck/shoulder issue that is causing me grief.
Cheers
Tuesday, March 21, 2017
Midweek Run.
Into the city for the midweek run and it was as if summer had returned with 30 degrees and the humidity returning.
Pretty easy and despite sweating buckets just cruised around in 53.10 for 11ks averaging 4.50s
First bet lined up for the Canberra Half in a little over 2 weeks, and its another Taffy that has rorted me this time - Craig has somehow managed to score a 6.30 minute handicap of me. Once agreed he then comes back and tells me he's done a Monna Fartlek set that included 5ks in 19.10
On that bases he won't be needing any start and will beat me from scratch.
$20 wagered.
Cheers
Pretty easy and despite sweating buckets just cruised around in 53.10 for 11ks averaging 4.50s
First bet lined up for the Canberra Half in a little over 2 weeks, and its another Taffy that has rorted me this time - Craig has somehow managed to score a 6.30 minute handicap of me. Once agreed he then comes back and tells me he's done a Monna Fartlek set that included 5ks in 19.10
On that bases he won't be needing any start and will beat me from scratch.
$20 wagered.
Cheers
Monday, March 20, 2017
Barangaroo 6 x 1k Reps
Planned to do my usual Tuesday early set but once again snubbed by 'Larry Let Down' Enda and when time got short it then meant I had to venture down to Barangaroo on a very hot and humid Sydney lunchtime instead.
Massive crowd and once 'main man' Barts had barked out his orders we were underway, Must have been about 7 or 8 of the top guys ahead but I was happy to lead a good 2nd group in that included the 'Branagan Brothers, Angus, Jerome, 'The Mouth' (new nickname for Brendan Fehon), Hipster Chris, Enda and a few others in with a 3.22
The next 3 were all pretty similar time wise but was spent after the 4th and decided to help the slower 3rd group out for the next two working at 3.45 pace to end with.
6 reps done and that was enough for the day, so it was a decent warm down with HuRTS girls Ruth and young Elle back up Hickson Road before cutting through the city back over to Woolloomooloo.
Rep times. 3.22, 3.23, 3.21, 3.23, 3.43, 3.42
Might try to get back out tomorrow for a run as I do need to start building the miles back up.
Cheers
Massive crowd and once 'main man' Barts had barked out his orders we were underway, Must have been about 7 or 8 of the top guys ahead but I was happy to lead a good 2nd group in that included the 'Branagan Brothers, Angus, Jerome, 'The Mouth' (new nickname for Brendan Fehon), Hipster Chris, Enda and a few others in with a 3.22
The next 3 were all pretty similar time wise but was spent after the 4th and decided to help the slower 3rd group out for the next two working at 3.45 pace to end with.
6 reps done and that was enough for the day, so it was a decent warm down with HuRTS girls Ruth and young Elle back up Hickson Road before cutting through the city back over to Woolloomooloo.
Rep times. 3.22, 3.23, 3.21, 3.23, 3.43, 3.42
Might try to get back out tomorrow for a run as I do need to start building the miles back up.
Cheers
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