After a hectic long weekend I cycled into the city for a good warm up with Crossy Lad and met a smallish team out although there was a strong showing from the ladies with Lady Laura, Renee, Kathy, Jac, Ash, as well as the always 'bubbly' Elle out for a trot on the 1k reps.
Started out strong and sat in with Mikey L on the first rep but was hit with the high cross-wind coming around past the 'Cove' that made the last 300m or so a battle. Knew the return legs would or at least be faster but I felt as I was working just has hard to even hold the pace.
Got some good support once the Leech rocked up ( he missed the first 2) and then it appeared as if we had our own run coach for the remaining with some guru - Simon W (?) barking out orders, telling us relax, keep a high cadence and even positioning himself as a wind break on the 5th rep. Obviously NO help at all as I was in the hurt box by then but it did bring a chuckle out of both Leech and I.
Once again happy to keep them all pretty consistent, but it certainly felt harder then the times suggest.
Times were. 3.23, 3.22, 3.23, 3.25, 3.26, 3.26
Enjoyed possibly the longest warm down in history with the ladies and Elle led us all around back in the Quay area before I realized my bike was miles away back at Crossy Lads place of work - D'oh
Backing up tomorrow with our City to Surf training, up to the top of Heartbreak Hill and back, Lets just hope Tommy H has sorted his injured, Twisted Sock out and can join me?
Cheers
Monday, June 12, 2017
Sunday, June 11, 2017
Sunday Long Run - 26ks
Despite NO Enda, Jeet, Jac, Wiseman and Rich Large it was still perhaps the biggest crowd for sometime for the Sunday long run. Honoured to have the North Shores Top 3 boys join us in Barts, Scotty O'Connor and Frenchman Jerome for the morning and once the first 6k loop was done we somehow settled down as the group then stayed together that made for a pleasant morning. Enjoyed good socials with Barts, Hoey and Laura throughout, but perhaps the highlight along the way was my link up with old Kanser who was making his first show for the year. He doesn't look in bad shape to be honest (actually remarked that he lost about 10 kilo since I last saw him) as he was able to knock out 16ks.
Was happy to run just a touch over 26ks for the morning running 2hrs on the button averaging 4.40s. Furthest I've run for a while, and another solid week in the bag.
Enjoyed post run coffee after with most of the team also joining and Kanser wasting little time in getting into the big brekkie.
Afternoon spent around Paddo for social drinks as we celebrated Taffy James win in the premiership tipping comp we run. Quality afternoon with the lads as once again the trash talk and banter was taken to new levels. I think at last count I was up to about $400 in bets ranging from the next race in the Gold Coast through to Stoke finishing higher than Newcastle next season.
Big week coming up with 3 straight running days ahead.
With NOTB Top 3 - Barts, Scotty and Jerome.
Post Run coffee with the team.
Kanser wasted no time in getting his energy levels back up with the big brekkie.
Tipping Comp Team, Taffy took the title for season 2016/17
Always guarantee a top afternoon out with Birchy, Kanser and Tommy H.
The NOTB made a journey to the East, Tommy even brought wife Kirst's scarf out for the day.
Cheers
Was happy to run just a touch over 26ks for the morning running 2hrs on the button averaging 4.40s. Furthest I've run for a while, and another solid week in the bag.
Enjoyed post run coffee after with most of the team also joining and Kanser wasting little time in getting into the big brekkie.
Afternoon spent around Paddo for social drinks as we celebrated Taffy James win in the premiership tipping comp we run. Quality afternoon with the lads as once again the trash talk and banter was taken to new levels. I think at last count I was up to about $400 in bets ranging from the next race in the Gold Coast through to Stoke finishing higher than Newcastle next season.
Big week coming up with 3 straight running days ahead.
Cheers
Wednesday, June 7, 2017
Barangaroo 400m Reps.
Wild and wet weather in Sydney overnight kept my swim squad numbers down to start the day so took the opportunity to jump in to pace some of them out for various reps. That meant a pretty easy session and only picked it up when I knocked out 12 x 50m efforts once they were all done to end with.
2ks in total.
Put an SOS out for numbers to join me for some 400m efforts later in the morning but it was only *Crossy Lad that was to come up trumps for me. Cycled into the city and after a long warm up (again over 3ks) we were down on Barangaroo ready to roll for 10 x 400m reps.
Sussed out on the warm up that the return reps were going to be the tough ones due to the high winds especially on the final 200m and once the set was under way this was to be proved right.
Happy just to tuck in with Crossy who in fairness was running at a reduced pace in order to help me out and felt pretty comfortable running at a controlled pace to tap out a 78 to begin with. True to form the even reps were tougher and was certainly working harder but somehow managed to hold the times consistent.
Saved my best till last and with 150m to go put the hammer down to get up to Crossy Lads shoulders but he found another gear to kick away even though I was happy to end with a 75
Times for the day, 78, 77, 78, 79, 78, 78, 77, 79, 78, 75
A slow return back to the city saw another 10k in the bank.
* Found out two things about Crossy Lad today.
1. Little wonder he was happy to front at lunch today as he confirmed he had a quality nights sleep due to his 'electric blanket' he switches on every night. (told you he doesn't like the cold)
2. He's a magnet for the old dears. Yet again two old ladies were interested in the Shire lad in between reps, it was embarrassing to watch him first hand flirting away.
Decent week again so far, now I've just got to continue on Saturday morning and more importantly back it up with the long run on Sunday.
Cheers
2ks in total.
Put an SOS out for numbers to join me for some 400m efforts later in the morning but it was only *Crossy Lad that was to come up trumps for me. Cycled into the city and after a long warm up (again over 3ks) we were down on Barangaroo ready to roll for 10 x 400m reps.
Sussed out on the warm up that the return reps were going to be the tough ones due to the high winds especially on the final 200m and once the set was under way this was to be proved right.
Happy just to tuck in with Crossy who in fairness was running at a reduced pace in order to help me out and felt pretty comfortable running at a controlled pace to tap out a 78 to begin with. True to form the even reps were tougher and was certainly working harder but somehow managed to hold the times consistent.
Saved my best till last and with 150m to go put the hammer down to get up to Crossy Lads shoulders but he found another gear to kick away even though I was happy to end with a 75
Times for the day, 78, 77, 78, 79, 78, 78, 77, 79, 78, 75
A slow return back to the city saw another 10k in the bank.
* Found out two things about Crossy Lad today.
1. Little wonder he was happy to front at lunch today as he confirmed he had a quality nights sleep due to his 'electric blanket' he switches on every night. (told you he doesn't like the cold)
2. He's a magnet for the old dears. Yet again two old ladies were interested in the Shire lad in between reps, it was embarrassing to watch him first hand flirting away.
Decent week again so far, now I've just got to continue on Saturday morning and more importantly back it up with the long run on Sunday.
Cheers
Tuesday, June 6, 2017
Pyrmont 1k Reps x 8
Best intentions of joining the HuRTS team but when Crossy Lad put in a call mid morning with the offer to join him for some 1k reps around the back of Pyrmont I was keen for something different.
A lot tougher set than normal as you start on a hill for 200m before getting it back after with a steep downhill for about 60m that gets a faster leg turnover. Its then a flat 500m along the waters edge but made the more difficult today with the heavy headwind coming back at you.
Crossy wanted 10 x reps initially but with over 2.5k warm up just to get there we changed to 8, Was keen not to go out too hard especially with the hill start and was happy to kick things off with a 3.37 A 400m very easy recovery jog that got us back to the start again and we basically just repeated until the 8 were done.
Pleased to report (for once) I actually got stronger as we chipped away at it, Had a 'I can't do this' moment at the beginning of the 6th but found I lost nothing time wise and come the 8th even offered Crossy a challenge with a handicap start. With a healthy 20 seconds buffer I was away and half expected to be caught around the 850m marker but I surprised myself as I was able to see it out with a 3.16, and even with a 3.02 from my training partner he was unable to cover the handicap.
Times were. 3.37, 3.35, 3.34, 3.30, 3.28, 3.27, 3.28, 3.16
Easy return back into the city saw 16k racked up for the set and without doubt the best I've run for a while. Great session and one that isn't the basic 1k flat/straight set and means you have to work in different ways with each rep.
Will be keen to do again next month and perhaps we can do the whole 10?
All photos and info course info care of Crossy Lad and his trusty camera - yet again.
Crossy went to extreme measures to get the correct 1k course - Even Google Maps.
Its not exactly the #1 blog but here is Crossy Lads write up on how he saw it.
Its never pretty, but it was good enough to get me through a tough set.
...and hamming it up once its all complete - Happy Days.
And finally from my recent trip to China, just to prove to Enda how cultured I am and how I love to mix with the locals and even travel with them.
Cheers
A lot tougher set than normal as you start on a hill for 200m before getting it back after with a steep downhill for about 60m that gets a faster leg turnover. Its then a flat 500m along the waters edge but made the more difficult today with the heavy headwind coming back at you.
Crossy wanted 10 x reps initially but with over 2.5k warm up just to get there we changed to 8, Was keen not to go out too hard especially with the hill start and was happy to kick things off with a 3.37 A 400m very easy recovery jog that got us back to the start again and we basically just repeated until the 8 were done.
Pleased to report (for once) I actually got stronger as we chipped away at it, Had a 'I can't do this' moment at the beginning of the 6th but found I lost nothing time wise and come the 8th even offered Crossy a challenge with a handicap start. With a healthy 20 seconds buffer I was away and half expected to be caught around the 850m marker but I surprised myself as I was able to see it out with a 3.16, and even with a 3.02 from my training partner he was unable to cover the handicap.
Times were. 3.37, 3.35, 3.34, 3.30, 3.28, 3.27, 3.28, 3.16
Easy return back into the city saw 16k racked up for the set and without doubt the best I've run for a while. Great session and one that isn't the basic 1k flat/straight set and means you have to work in different ways with each rep.
Will be keen to do again next month and perhaps we can do the whole 10?
All photos and info course info care of Crossy Lad and his trusty camera - yet again.
And finally from my recent trip to China, just to prove to Enda how cultured I am and how I love to mix with the locals and even travel with them.
Cheers
Monday, June 5, 2017
Recovery Run/Swim
Tired after my first solid week back and decided I'd stay in the park post work and just try to knock out a few easy Ks. Armed with my latest 606 Podcast listening to the experts deciding on if Cristiano Ronaldo can now be considered a 'great' in the footy ranks after his latest in the Champions League I was happy to tip along at a moderate pace of 4.45s. Even that seemed a battle and once I got back to the café with a tad over 6ks done in 30 minutes I was happy enough to call it a morning.
Down to the pool later in the morning and it was welcome back to regular partner Crossy Lad who seems to hibernate this time of the year when the cooler weather comes along. With travelling and recovery weeks I've let my swimming go a bit as well over the last month or so and today it certainly looked like it. Happy to get through 2ks in total but it was the longest 2k in history, what with tired arms, leaky goggles and having to endure Crossy going on about his head cold, and that was all before he decided to get his trusty Go-Pro out and demand a 30 minute selfie pose with his new $8 haircut on show.
Battle all day in both the swim and run but glad to get it done.
Will be back tomorrow for the HuRTS set, think its the 10 minute efforts?
Cheers
Down to the pool later in the morning and it was welcome back to regular partner Crossy Lad who seems to hibernate this time of the year when the cooler weather comes along. With travelling and recovery weeks I've let my swimming go a bit as well over the last month or so and today it certainly looked like it. Happy to get through 2ks in total but it was the longest 2k in history, what with tired arms, leaky goggles and having to endure Crossy going on about his head cold, and that was all before he decided to get his trusty Go-Pro out and demand a 30 minute selfie pose with his new $8 haircut on show.
Battle all day in both the swim and run but glad to get it done.
Will be back tomorrow for the HuRTS set, think its the 10 minute efforts?
Cheers
Saturday, June 3, 2017
Weekend Wrap Up
Saturday. Had every intention of doing a 10k tempo but when good mate Paul 'Pommy' Birch rocked up after passing his first Standardized Field Sobriety Test in about 3 months who was I to deny him his chosen session of 6 x 800s that he preferred?
Over to McKay Oval it was then and after a gentle starter to get going I found I worked the rest pretty well without either killing myself or trying to force each rep.
Times for the 6 were; 2.50, 2.46, 2.44, 2.42, 2.42, 2.39.
A decent cool down along with my 6k slow warm up with a client made for a solid session before enjoying coffee and brekkie with Birchy.
Sunday. Extra early start to begin the day watching the Champions League Final between Real and Juventus and quality footy we see akin to that played at the Brit each Saturday afternoon.
Decent team out for the morning but no sign of Stankard, Birch or Jeet anywhere ? Usual first 6k at reasonable pace but once again disappointed with the break up even before we left the park as the group split. Happy enough though to find a chatty group that saw Renee, Rich Large and the Sweaty Craig Wiseman tap out the Ks. Enjoyed the banter along the way and once back at the café was joined by Lady Laura who then had the misfortune to listen to my trash for one final flat lap alone.
24ks all up in 1hr:51 mins averaging 4.38s. Happy enough with that although I really do need to start adding in a few Ks going forward, and getting to 28-30s
Spoke to Tommy H yesterday and he was saying that I need 10 consistent Sunday long runs in order to start getting the benefits in races - So that will be the goal leading to this years City to Surf in August.
Enjoyed the morning coffee and recovery with Laura, Leech and the NEW Undisputed Irish #1 Marko Barangan who goes from strength to strength each week who knocked out an impressive 40ks. Look out for him in the Gold Coast Marathon this year.
Returned home to news about the tragic events in hometown London. Like many it makes my blood boil and I really do think we need tougher action on these bastards. Wishing that all my mates back home are safe and well and I know that the people of London are a tough breed and will be carrying on as normal come tomorrow.
Cheers
Over to McKay Oval it was then and after a gentle starter to get going I found I worked the rest pretty well without either killing myself or trying to force each rep.
Times for the 6 were; 2.50, 2.46, 2.44, 2.42, 2.42, 2.39.
A decent cool down along with my 6k slow warm up with a client made for a solid session before enjoying coffee and brekkie with Birchy.
Sunday. Extra early start to begin the day watching the Champions League Final between Real and Juventus and quality footy we see akin to that played at the Brit each Saturday afternoon.
Decent team out for the morning but no sign of Stankard, Birch or Jeet anywhere ? Usual first 6k at reasonable pace but once again disappointed with the break up even before we left the park as the group split. Happy enough though to find a chatty group that saw Renee, Rich Large and the Sweaty Craig Wiseman tap out the Ks. Enjoyed the banter along the way and once back at the café was joined by Lady Laura who then had the misfortune to listen to my trash for one final flat lap alone.
24ks all up in 1hr:51 mins averaging 4.38s. Happy enough with that although I really do need to start adding in a few Ks going forward, and getting to 28-30s
Spoke to Tommy H yesterday and he was saying that I need 10 consistent Sunday long runs in order to start getting the benefits in races - So that will be the goal leading to this years City to Surf in August.
Enjoyed the morning coffee and recovery with Laura, Leech and the NEW Undisputed Irish #1 Marko Barangan who goes from strength to strength each week who knocked out an impressive 40ks. Look out for him in the Gold Coast Marathon this year.
Returned home to news about the tragic events in hometown London. Like many it makes my blood boil and I really do think we need tougher action on these bastards. Wishing that all my mates back home are safe and well and I know that the people of London are a tough breed and will be carrying on as normal come tomorrow.
Cheers
Thursday, June 1, 2017
Rushcutters 400 ON / 200 recovery
Met the team at the Art Gallery for the short jog to Rushcutters for the 5k that consists of 400m efforts with a 200 float. After two tough days prior I was feeling it in the legs even before the start and as soon as the first rep came and went I knew I was struggling. Tucked in with Brendan and a few others to begin but even on the float they soon got away from me. The Leech was next to join me by the time the 4th rep came along and I did my best to try to sit in with him but once again struggled.
I got to 6 then saw Brendan standing in under the tree and thought he needed company so joined him for a quick spell. Saw Jack (the lad) coming around for his final 400m soon after and joined in for one last lap to keep him honest to see out the set.
Shocking session by me in all honesty, started the 400s in 80 but was struggling to hold 90s come the 6th rep.
Easy jog back into town with the Leech and Hoey.
Well earned rest day tomorrow although will head to the pool for an easy 2ks before I head for a massage and prepare for the weekends running with 25ks planned for Sunday.
Cheers
I got to 6 then saw Brendan standing in under the tree and thought he needed company so joined him for a quick spell. Saw Jack (the lad) coming around for his final 400m soon after and joined in for one last lap to keep him honest to see out the set.
Shocking session by me in all honesty, started the 400s in 80 but was struggling to hold 90s come the 6th rep.
Easy jog back into town with the Leech and Hoey.
Well earned rest day tomorrow although will head to the pool for an easy 2ks before I head for a massage and prepare for the weekends running with 25ks planned for Sunday.
Cheers
Subscribe to:
Posts (Atom)