HuRTS 4 x 10 minute Efforts

With no sign of Mikey, Tucks, Kanser and with Tom away thinking he's 'Indiana Jones' up the coast i was again called on to issue instructions on today's session (after J-Fen went all shy and refused ).
Today's call was 4 x 10 minute efforts with a 2 min recovery, despite a few away there was a good crowd in tow today in cold and very blustery conditions. (Ref: Flakey for rain and high/low temps for the day)
Tough going out in the wind so settled behind Macca, with J-Fen, Fats, and the return of Scott just ahead, think Macca was struggling a little today after a few heavy weeks as i managed to stay with him as we reached the "Burns' statue in the 10 mins (2.8ks) 3.34 pace, Always a lot quicker on the return and with the help of the breeze i got back in 9.36 (3.26 pace).
Always seem to struggle on the 3rd set and with 100k winds around Farm Cove that saw the lightly framed MrAce, and Laura dragged from the harbour i had to work hard just to stay on track, again stayed with Macca ,and a now struggling Scott  and was 50 metres shy of the previous effort working at 3.38 pace. Almost took off coming past the Art Gallery on the return at a lightening quick pace and managed to hold the pace pretty well even coming back into the wind around Mrs Macs getting back to the gates with 40 seconds to spare running at 3.26 pace.
Happy with that, just need to keep it going for the next 4 weeks now.
Had the old trusty 205 Garmin on today with no issues, so may stick to that for the time being - If anyone wants to buy an Irish made 610 Garmin GPS please email me :)

Cheers

Centennial Just got Shorter

Out for an easy 10ks this morning around Centennial Park, and with the new GPS watch on i found that the park has all of a sudden lost 185 metres around Grand Drive. This Watch is bloody useless - Like on Saturday it only measures the 1st k at about 850 metres......Very Strange. Don't know what Tuckey & Slim Sammy Agnew have done to this watch but the settings seem all over the place :)
Think i will revert back to my old antique one for all training runs from now on
Back with the HuRTs boys for the session at lunch tomorrow, although will check whats on the calendar.
Cheers

Striders Lane Cove - 37.02

Another cracker of a morning to see in the Easter weekend for the Striders 10ks at Lane Cove, bit light on again at the top end with no Tom or Tucks (once again), although Slim Sam, Richie P, Walker, Hamish, Ben, Eoin, Dicky were all in attendance as well as a revitalised Johnny 'B' Grade with his new coach Tiger Howard also having a run out.
Warmed up with Sam, Dicky and Eoin before the gun going off - Had plans today to go out easier and then try to pick it up in the 2nd half, so was determined to stick with Sam for the morning.
Worked well for the 1st k, and saw the marker and everyone else around me watches go beep at 3.27 - BUT my new devise said i had only done 870 metres ????? and by the time it ticked over the first k said i was on 3.57 pace....WTF is going on there. Said to Sam if that's the case 'i'm in big trouble'
I know its a poxy excuse but it then seemed to throw me and when Sam and Dicky and even Walker gaped me i fell into that cruisy trap and couldn't push it to hurt myself. Watch was all over the place, i was at the 5k marker in 18.40 with still the hill to climb. Bit of controversy then on the way down as the official had moved places and was now in 'Front' of the hut ........Some then took the shorter route (no names, but they know who they were) whilst i went the long way around:)
Went passed a fading badly Tiger Howard on the way down, and a k further down the road i went past his 'Boy Binfield' who looked a distraught figure at 7ks after being in 2nd spot. I held the same pace pretty much in an uneventful last couple of ks as i was running by myself and crossed the line in a disappointing 37.02
Loads of work to be done, although i did say April will be a big month and i will be looking for massive improvements over the next few weeks or so. Solid runs from the boys with Macca 35.18s(?), Sam 36.10, Dicky 36.20, and Walker 36.30 (times are unofficial)

Well have a great Easter break, and good training, I'm just out now to watch the Sydney Swans in action in the AFL followed by a good few beers in the Clovelly Hotel for the evening .

Just had someone knock at my door.... (true) - Two Jehovahs Witnesses, Seeing as its Easter and i am a good bloke i invited them in and gave them a cup of my English Tea, i then sat them down and said 'Well, this is nice - what would you care to chat about'
They both looked at each other stunned and replied 'Don't know to be honest.... We've never got this far' :)

Cheers

For the record B'Grade - will be known again as D Grade - as in Did not Finish?

For Sale - One 610 GPS Watch s New , if anyone is looking to buy one. Might even have to put it on the HuRTS web page this week:)

Rushcutters 8 x 800s

Out on the bike this morning and even ventured away from the park headed to Clovelly, Tama, Bronte and down to Bondi before heading out the back into Watsons Bay  and then back - hills galore for the morning and was shattered by the time i got back into the comforts of the park.
60ks for the morning.
Headed out down to Rushcutters Oval at lunch for the HuRTs session that was 8 x 800s rolling every 4 minutes, bit light on at the top end today with no Highnam, Tuckey, Bartles, Maccca, or even Kane, but still a nice little crowd on a bloody hot day in Sydney that included J-Fen, Slim Sam, Spike and a return for Razor Wareham.
With all the top guns away it was left to me to rally the troops (oooohhhh  the pressure) and i even found myself in the very unusual position of leading from the front on the first couple of reps (think J-Fen was taking it easy today). Held the first 4 reps OK , but then the legs started to get heavy (not to mention the heat) and Slim Sam's marathon training kicked in and he was soon leaving me behind on each rep.
Toughed it out and managed to get through the 8 reps only losing a few seconds in the later stages.
Reps were. 2.34, 2.31, 2.32, 2.33, 2.33, 2.37, 2.37, 2.35
J- Fen was knocking them all out sub 2.30s i think, and Slim Sam is looking good as he nears his London Marathon in 2 weeks, not far behind him.
Tough old cycle home at the end of it that meant i had done 75ks for the day and will rest up now before attempting the Striders 10ks on Saturday at Lane Cove

For all those insomniacs out there, i have a great solution for you - Check out the HuRTs web page and you will find a race report from Enda who recently did the Melbourne Ironman....... Yawwwwwwnnnnn :)
God, first Mikey Conway, now Enda, Old Charlie will be asking Kanser for a report on his injury and his Strassburg sock next, When will it stop ? :)

Cheers

Brick Day

Backing up from yesterdays HuRTs tempo session i was back in the park this morning to meet training partner Roger for our usual brick session. Another tough one with single and double laps on the bike with the 2nd lap taking in Paddington Hill and over to Woollahra Hill.
Perfect morning with no wind (you'll have to check Crumbles blog for the temps:) ) that meant no excuses on the bike today and i feel as i am slowly getting stronger managing to nearly get the laps back under 6 mins each working solo. Happy to then jump off the bike and hold sub 3.30 pace on the run even if it is for only 1k reps.
Stuffed by the end of the session though, and really keen to try to get some good biking and swimming done this winter and not let it ALL go to waste.
Back again for HuRTs session tomorrow , not sure what it is - think there could be 2 sessions going on, If so i will head down to Rushcutters for the 800s.
Striders race is on Saturday over in Lane Cove, will be out to try to break 36 mins for the first time in the year.
Cheers

Back Again.... HuRTs Tempo 45mins.

Well after a rather lengthy lay off from the HuRTs lunchtime sessions i was back again, and what a session to return to. On a hot day it was the dreaded 45 minute tempo session that i detest so much. Huge turnout today, i think many heard Enda was returning as well. With the front runners Tom, Tucks and J-fen off in the distance i settled in the 2nd pack with Slim Sam, Spike (Milligan) and a few others felt OK early and kept the pace relatively easy, although Sammy gaped me around C.Q area and must have put 100 mtres into me. Turned at the 22.5 minute mark just as Toddy and another group were just about to overtake me as i was running at 3.51 pace.  Felt pretty strong here and just tried to work off Spike in and around C.Q.  Caught a nice little group that included Laura around the Opera House and tried to keep it together for a final 10 minute effort. Normally struggle big time around Mrs Macs, and the A.B.C Pool area and that little hill part but was really committed to staying strong today. Picked up another group that included Walker and Taffy Jones (Matthews?) and then would you believe saw Enda ahead who i think had done nothing but sit at Mrs Macs for the previous 42 minutes..... Gave him a little tap as i flew by, then he woke up and put in a 2 minute burst... Bugger. Tom and J-Fen also came by at this point but with Enda kicking i kicked as well and went with him and got home in 44..36  and 24 seconds remaining.
11.75 ks done averaging 3.48 for the day - Happy with that as i always consider tempo being about 15 seconds per/k slower then your 10k race pace, so i think i am in sub 36 pace on that calculation?
K Splits were.3.58, 3.54, 3.50, 3.58, 3.40, 3.48, 3.40, 3.45, 3.34, 3.50,3.50 700mtes 2.37

Amazing we have a cast of thousands start this session but i reckon we lose half out there somewhere, Not sure what happens? Maybe they sit at Circular Quay watching the buskers :)

Back out tomorrow as i have the tough brick session with Roger
Cheers

Long Run with Tea Galore

Extra hours sleep in this morning then it was out to meet Kanser for our long run, Even with the extra hour - true to form he was late. Did a loop around the park before heading out down to Coogee, Cloey and then Bronte, then the hill back up to Queens Park before returning to the park. 18ks all up in 90 mins, not a fast pace by any means although to be fair it was pretty hilly and there was big crowds around the beaches especially on the steps.
Once back to the park i had to cut short a little with Kanser as i had to take a client out for a run, did another 7 ks so all up 25k for the day.
Saw J- Fen flying around all morning working on about 4.02 pace for his 20 odd ks before he was keen for a feed at the 'House of Kane's' - Unfortunately Kanser couldn't come up with the goods and we were more then happy when Chris (Big Bear) gave us the invite around to his 19 million dollar pad in Centennial for his daughters 3rd birthday bash. Great hosts and thanks to Chris and Gillian for that, big back yard and Kanser couldn't contain himself as we arrived and saw the 'Bouncy Castle ' all ready to go. First things first though and tea was the order of the day - all 6 cups in 15 mins.
The Fenton clan arrived next, wife Bonnie and daughter Caroline, and another batch of tea was on the boil and J-Fen was keen to take Timmy on at 'Ping Pong" but saved myself from a possible slaughter by getting more tea on the go. Big Bear might be the perfect host...but GOD , those Yanks make the worst cups of tea going - with Kanser even making a remark it looked like 'Fortnight tea'  (too weak) :)


A few other good folk there and after the recent success of Enda at Melbourne i have decided to follow in his lead and get myself a Life Coach........ so i will be on the couch next week. Might have to double check with Enda as to whats expected:)

Bit of a recovery day tomorrow and shall try for a swim, before getting back into it on Tuesday

On Tea duties(with Red teapot) with Bonnie Lass Bonnie, J-Fen and daughter Caroline 6 months

Kanser, J- Fen and Timmy, moments before Kanser hit the 'Bouncy Castle'

Cheers