Med-Long Run , 18ks Heartbreak Hill Return

Out for what is now becoming the regular midweek run with the Chairman Tommy H, but this the first week on our City to Surf course training that takes us along New South Road to the top of Heartbreak and back.
Joined as well at the start by all round good lad 'Weetbix Kid' Renaud Herington and the banter was on pretty much from the start. Showed my silky skills upon departing the Domain that nearly saw me get the footy boots back out and left Tommy H gobsmacked as I fired the ball back on the volley to the locals on the nearby pitch.
Easy pace for the first 5ks before Renaud was getting out of his comfort zone and returned back whilst Tom and I prepared for the tougher hill section starting at O'Sullivan Street.
Picked the pace up straight away with Tom preferring to go slightly easier as I held a steady 3.50 pace but as soon as the harder section came leaving Rose Bay I was struggling. Just as I got past the school near the end I could hear Tommy and with 50 metres to reach the summit he was to cruise past me. Hill section for the day (just over 2ks) done at 4.10 pace and with 9ks done it was an easier return back into the city. Wind seem to have picked up by then and with the dreaded Edgecliff Hill to come once leaving Double Bay I was starting to fade.
Back to the start covering 18ks all up averaging 4.51 for the day that I was happy with.
Will try to lock this session in each Wednesday now leading up to the big day in August.

Tomorrow back out with the team down at Rushcutters for the shorter 400m sets that seem to suit me better.

Cheers

One of my favourite pics from the Great Wall

45 Min Continous (7 x 2 mins,1 min Off - Twice)

Big show and nice to see old boys and good socialites Tommy H, Enda, Jeet and Erika back out for the HuRTs 45 minute continuous set.
Always wary on these type of sets of going out too hard as the return is so much more difficult and when Rich Large started to pull away early I was left to sit in with Marc Ashworth that was to prove a decent partner for the day.  Got to under the bridge by Pier 1 covering 5.2ks in the allotted 20 minutes before I really did slow it down whilst Marc kept a more honest pace and ventured ahead.
A 5 minute recovery and basically repeated all the way back, I didn't read (or listen) to the instructions as it was meant to be a straight 20 minute tempo back but I stayed with the 2 ON /1 OFF set that had me wondering why Tom, Enda and the lads were going past me with ease when I was on recovery around near the ABC Pool?
Worked hard on the way back and managed to get back to the Gates in a respectable 45.09, Over 11ks in total.

Need a good 4 solid weeks training block now and promised the 'Chairman' that I'll commit to run most days throughout the week leading up to the Gold Coast in order to find some form going into the Half in the first week of July.
Starting tomorrow with the first of the City to Surf sessions up to the top of 'Heartbreak Hill'

Cheers

Update - Run and Swim

Thursday. Into the city for the first run post China to join the HuRTS squad for the Hill and Tempo set, pretty small turnout with yet again no one really taking control and the session lacking any real direction. Just chipped away at the 10 x hills without killing myself and managed to hold the faster lads off from getting lapped as I turned to head back down the hill as they were just coming to end the 10th rep.
Short break and then the new 3k tempo (used to be 5k), again steady pace and just run by myself coming back up to the Stone Gates in 10.51 averaging 3.37s but found it was about 100m short.

Friday - May 1k Time Trial at PAP. Used to get big numbers for the swimming especially for the monthly time trial, sadly like the running there appears little leadership and we now struggle to get a hand full these days.
I started the clock first off the bat and was caught within the first 150m by Marc Ashworth but hung onto him for the next 350 before he then blew a gasket. Forced to swim the last 500m solo to stop the clock in 17.49 not before Pete Walker flew past me at the 800m mark to take the 'Golden Duck'

Monday. No sign of Crossy lad at the pool, thought it was a case of being too cold for him but he assures me that work is getting in the way and he's still not mastered those coffee and lunch orders for his new employees. Small team of only 4 of us that included Brendan Krone for a rare visit.
2ks done all up

Cheers

The Great Wall Half Marathon 1.55 - 3rd Overall

It was ridiculously brutal, extremely hot (40 degrees) it drove me to near exhaustion but yes the old Stoke battler completed the Great Wall of China Half Marathon.
Its not every day you get the chance to run on one of the 7 Wonders of the World and when the opportunity came through work for a trip away I wasn't about to miss out. Arrived a week earlier and after a visit on the Wall on the Thursday I realized this half was going to be tough one as I was feeling the effects in the hips and quads and that was just walking.
Up early on race day (2.45am) for the 2 hour drive and the excitement in the square was already high especially when the touring Kiwi party did a rendition of the Haka before the start of the race. Lined up in wave 1 beside an Argentine guy who was going to run the full in barefoot (lunatic I thought as temps were already in the 30s as early as 7.30am
The first 5ks of climb not dissimilar to our own Heartbreak Hill and check the watch that tells me 23.25 for the first section before heading onto the tougher 'Wall' section. I walk the first set of steps as i tried to get the heart rate down and with the best intentions of running the 2nd set lasted all of about 6 steps before I was forced to power walk once again.  Basically this was pretty much repeated for the next 4ks as I was struggling to go any faster than 10 min/ks. Even the downhill parts on the dreaded Goat Track was a killer and was forced to hold onto the hand rail most of the way.
Back to the start line at 9k totally knackered and could easily have stopped there and then, but out on the road and into the nearby villages was next and despite the soaring heat and legs screaming at me to stop the kids and locals made it bearable. 15k marker and another hill nearly breaks me again and I'm thankful to get back on the road and turn for home at the 16k mark as you then see the slower runners in the opposite direction many giving you high fives and cheering away.
Getting close to home but even at the 20k point of the race i could have easily walked and still not confident i was going to see it out, Had a quick glance behind and with no one in sight i was able to just cruise it out re entering 'Ying Yang' Square to stop the clock in 1hr.55 minutes and surprisingly taking out 3rd place overall.
Absolutely stoked at the race, certainly one of the toughest around and its certainly not one you do for time. The scenery on the Wall is just mesmerizing and one that will stay with me for a long time. As tough as it was again it was one of the most enjoyable runs I've ever done. Couple that with Ayres Rock and New York last November I've really enjoyed my new line of work that has taken me to these places I'd never visited before.
Big party followed on the Sunday evening and in front of 2500 people all the podium placing people  were called on stage in honour of the runs and in my newly purchased traditional Chinese jacket it certainly proved popular in the camera stakes.
First time in China and thoroughly enjoyed the 8 days spent, people very friendly, food excellent especially the Peking Duck that I seemed to demolish at every opportunity and the weather just superb (not sure what Enda harks on about all the time with the smog, as I only ever saw clear blue sky)

Hopefully i can get this as a regular gig as I'd love to return again next year, Still a big 2nd half of the year to come with return trips to 'The Rock' in the Red Centre,  New York in November and just got confirmation over the past few days that Berlin is also the go in September that I can add a trip to the Oktoberfest and back home for some footy at the 'Brit' in October.

The splits that i had for the race were as follows.
3.51, 4.54, 4.19, 5.07, 4.58, 10.58, 10.38, 7.26, 5.07, 4.40, 4.38, 4.34, 4.31, 4.54, 5.13, 4.43, 4.33, 5.03, 4.43, 5.04, 4.48

A few photos from race day and general tour.

Cheers

Mothers Day Long Run 25ks

Out early and managed an enjoyable 25ks for the day.
Bang on 2 hours in total averaging a steady 4.45 pace

Shorter entry as heading to China for the week to have a hit out on the Great Wall
Cheers

5k Centennial Tempo -19.08

Still very tired and had I not lined up Taffy and Birchy for a 5k time trial/tempo beforehand then I doubt I would have stayed in the park once I'd done the 6k very easy with a client.
Taffy was in the same boat as me after another massive week leading up to his Comrades (86k) and Birchy had another massive night..... in the BOOZER.
Set off and straight away I was having problems with my ankle, felt as if I couldn't run and it needed a good clicking? Took about 800m before I was running freely but by the time I went through 1k I was already down on time. Decided then not to force it but to try run it at a more controlled pace even for the hills that were to come around the 3 and 4.3k mark.
In truth never actually felt comfortable at any time and was happy just to get through it in 19.08 as I got back to the café.
Taffy was also down on last week (over 20 minutes) whilst Birchy pretty much pulled the pin at the 3k marker and was already standing back at the café by the time i had finished.
19.08 Average 3.50
Splits; 3.48, 3.49, 3.48, 3.51, 3.50
A flat lap cool down to end to bring up 15ks for the morning.

Enjoyed a coffee and brekkie after with the lads on a beaut of a morning.

Saturday evening staying home in prep to knock out 25ks tomorrow.

Cheers

Friday Swim at PAP

Tired and unmotivated I headed down to PAP for the 3rd swim of the week to end a somewhat busy week of training. Was just planning to go easy after lining up Crossy Lad but Angus rocked up so that soon went out the window with both of them setting a decent pace from the start.
A 2k set that included 400s, 300s, 200s and 100s was the call and I was just happy to tap away at it in order to get it done.
Never really got going today and the best I could manage on my final 2 x 100s were 1.33 and 1.32

Busy weekend ahead, Only a couple of games to go in the footy with the last home match for Stoke at the Brit against the big flops Arsenal. Always a good atmosphere at this one and this won't be not different.
Timmy's Tip. Stoke 1 v Arsenal 0
Elsewhere its squeaky bum time down at the relegation end especially for the Tin Pot Palace, they are not safe yet and a home lose this weekend will really but them back in the mire.

Will get out for a trot tomorrow but more importantly really want to go 25k plus on Sunday, so it will mean NO big Saturday evening for me.

Have a great weekend.
Train Well, Stay safe.
Cheers.