10 x 3 minute efforts in the Pouring Rain.

Cold, bucketing down and generally miserable but made for perfect running conditions for the HuRTS 14 x 3 minute efforts and despite the weather it couldn’t keep a big team from fronting. Nice to see Enda back, as too Kanser  and even Warrior Charlie braved the elements although no sign of Tommy H, Crossy (too cold) or Hoey (too tough), whilst the sight of the day went to Jeet who rocked up in his ‘sunnies’ (I’m sure he thinks he’s a rock star these days) ??????

Decided early if I could get through 10 all strong then I’d be happy, if not then I would do the extra 2, and from the start where I felt I was moving OK I was keen to hopefully be able to call it quits on 10.

A great little pack for me to work with that included Enda, Toby, Stevie Perry, Brucie, Super Kev, Daren Jordan, Mikey Lichtwark with Hardman Macca huffing and puffing just behind. Pretty much had the path to ourselves and we were making it through the far side gate on each rep and very happy to be able to run them all sub 3.30 pace. Made comment to Enda after the 5^th that I may have pushed a little too hard in the process but somehow was able to keep the same pace for the next 5 that was pleasing.

Pace for the 10 reps were; 3.27, 3.24, 3.23, 3.20, 3.23, 3.22, 3.25, 3.23, 3.25, 3.21

My best  session to date this year.

Will ease up a little for the rest of the week now to give me half a chance going into Saturdays Striders 10k at North Head and finally breaking that 37 marker that has not been broken for over 18 months,

 

Cheers

Monday Run and Swim.

AM. Missed my Sunday run yet again with the team yesterday so was forced out early to knock a few ks out to start the new week. Christ at this rate I’ll be needing a 10 minute head start from Enda in the half at the Gold Coast if I don’t pull my finger out.

Plan for the day was 12k doing 2 x 6k Woollahra Hill loops of the park sitting around the 4.30 pace.  Pretty straight forward and nothing really to shout home about as I ticked off the first 6k in 26.51 (4.29s) and then slightly faster on the 2^nd loop in 26.28 (4.25s)

12ks in total in 53.20 average pace 4.27 – pretty easy stuff.

 

PM. Over to PAP for an easy swim with some drill and technique work thrown in by coach Pete Walker. Supported with Champ (with Fins), Angus (feeling the cold),Leech (out of form) and Crossy lad(with camera again) we knocked out a series of 100s then 5 x 200s with the pace increasing with each one. I was to kick off with 3.20 and hopefully decrease the time by 5 seconds thereafter.

Champ took the 2^nd, Angus anchored the 3^rd leg followed by Crossy and Pete was to bring us home.

Tough going but happy with 3.20, 3.14, 3.10, 3.04 and 3.06 – just struggled on the last rep once I’d been dropped at the 100m mark.

2ks all up in total.

 Good banter in the pool in between drills and I may have been called a ‘big log’ and a ‘goldfish’ but hey.... It looks like I’ve just knocked Andrew Crossy lads  1k PB off in the water after last week’s T/T,  so all can’t be that bad J

 

Will be back out tomorrow for the best session on the HuRTS calendar – the 3 minute efforts. Will either do 10 at 3.30 pace like last month or stick the extra 2 on for 12 and do them more at race pace (3.42s)?

 

Cheers

Golden Duck May T/T - 15.19 Massive PB time.... with Wetsuit

Time trial time once again down at PAP and you can sense the change in the cooler weather as there was NO sign of Crossy Lad for the May ‘Duck’ that was on offer.

Nice little team all the same with Coach Walker, Champ, Leech, Krone, Angus and a surprise appearance from Paulie Hannell, I’ve not swum in 8 days now and there was talk that all toys, paddles and even wet suits were optional but that was put to bed earlier in the week. Still, I thought I’d take one for the team and go the wetsuit all the same and take the 60 second penalty that goes with such.

Paulie first away followed by Champ then Leech before I was let go, and man did the suit make a ton of difference? Found myself catching the boys within the first 200m all the while swimming oh so easy. Didn’t even look at the watch at any stage as I ticked off each 100m and even had speedy Angus working hard just to stay on my toes. Pete Walker was the only one to fly past at the 900m mark and to help out for the final 2 laps. I sat in with him for 75 before putting in the ‘big ones’ for the last 25 to record without doubt my fastest 1k in 15.19 ( pretty safe bet to say that will never be seen again).

First to the wall but in fairness it was a shallow win due to the suit so I let Coach Walker take the Duck as he swum closest to his given handicap.

Times for the Day.

Pete    14.43

Timmy  15.19

Angus   15.31

Brenda  16.39

Eoin        17.38

Champ   18.04

Paulie     18.10

 

Big weekend coming up, Heading out to watch the Swans tonight in the top of the table clash vs. Nth Melbourne , and I’m taking the Swans by 23 pts.

In England it’s the play-offs for a chance to play in the Premier league with the big boys, Sheff Wednesday take on Hull and I’ve tipped Hull to return with a 2 – 0 win.

 

Hope to get out for a the Sunday long run this week, but as usual have a party to attend on Saturday night once more so I could be missing for my 6 week straight if you take out the SMH Half L

 

Have a great weekend

Train well and stay safe

Cheers

 

Leech, Duck Winner Coach Walker, Wetsuit Timmy and Paulie Hannell post swim.
* It was too cold for Crossy Lad as he and his camera were nowhere to be seen.

Double Session 400s and 3k tempo to Farewell Mikey.

The Sun shone, the grandstands were full and the HuRTS masses responded with a massive turnout (although NO sign of Highnam, Kane, Cross,  Bartlett or Stankard – poor) for what was to be Mikey’s Farewell session down at Rushcutters Oval for the double header 7 x400s and 3k tempo.

I love these sessions and from the first rep where I tucked in just behind the likes of Nicky Roberts, ‘Mad Man’ Moyle’s, Jerome, Mikey Lichtwark and Andy Heyden to cross out in 72 seconds

That was basically the story for the next 12 minutes as I repeated 6 of the 7 reps on 72s and finished with a 71 feeling strong all rolling off 2 minutes. A few minute recovery whilst everyone regrouped and we were set for the tempo, Once again just had 4 of the 5 ahead of me for the best part of 2.5k before the ‘Leech’ (who else) came past, and with 200m to go Jerome decided he wanted to kick it down for a fast finish.  I was more than happy with my 10.33 for the 3k (ave 3.31s) for what was perhaps my best time for this session since it was brought in last year.

Not sure what it is lately? But everyone seems to be putting that extra 10% in for these shorter rep sessions and it was certainly showing as we came over the line on completion of 3ks

Great to see ALL the girls back out as well, it seems like an age since the last time they were all out at the same time.

A nice touch at the end as a few group photos were taken for the last time before Mikey gave his farewell speech (sure I saw Jeet and Sammy the Salmon crying?)

Great session, and starting to feel some improvement ... at last.

 

Swim day tomorrow, and its 1k time trial time at PAP.

 

Cheers

HuRTS 4 x 10 min efforts (2 mins recovery)

4 x 10 minute efforts was the plan and I pulled rank and changed the starting location to the Opera Gates (that was the original start anyway for this session) as I thought it then meant the 4^th rep was easier coming back down the hills instead of everyone labouring and killing themselves on the final effort.

Big team out and Mikey was back barking out the orders to the troops for the penultimate time before he leaves us, with Special ‘Q’ and ‘Paddy to be’ Nicky Roberts leading from the front. I found a nice little pack to head out with that included  Jeet, Brendan and French pair Jerome and Dom. Pace was good without smashing  it and we ended up half way down hospital road on the 10 minutes averaging 3.45 pace covering 2.7ks

The return was always going to be faster and the boys went out hard, holding 3.30s as we managed to get back to the start area with a good 45 seconds remaining. The 3^rd rep is tough and we were joined by Enda for this one, Brendan pushed the pace and I was just hanging in before I started to struggle beside the ABC pool hill, Super Kev was close by and encouraged me to hang in with him, only managed that until the final hill before the flyover and then I basically blew my gasket on 8 minutes.

Cruised and walked the remainder before catching the boys during recovery period and then decided to push if for one final rep home, Jerome led this on and I was able to sit the whole way once again getting back to the start in 9.15

Pace for the 4 reps was; 3.45, 3.33, 3.46, 3.33

Felt good today and was moving well although I still struggle on the hills, decent confidence booster all the same just being able to run with Jerome and man in form Jeet was nice.

With only 10 weeks to go before this year’s City to Surf it could be time to start heading out and do some hills and prepare the same way I did 12 months back up on ‘Heartbreak Hill’ on Wednesdays.

 

Rest day Wednesday, but will be back for early swim Thursday before Mikey’s Farewell session at Rushcutters.... There won’t be a dry eye in the house I’m tipping  J

 

Cheers

Trying to fit it all in.

Been a little slack of late with the blog updates as been a little busy, although in truth not much been happening on the training track. Here is the latest 4 days or so with a few photos as well.

 

Friday,

Into town for work and caught up with Corky O’Connor for a trot before heading around to Barangaroo and knocked out a few 800m reps as part of the City Mile Dash training I’m helping out with. Returned back through the Quay and Domain for close on 10k in total – but feeling less than ordinary after a big Thursday evening farewelling Mikey.

 

Saturday.

A free window opportunity with cancelled work so lined up Pommy Paul Birch and Jac ‘Corky’ O’Connor early to do some tempo work and after a flat lap warm up we decided to do 2 x 3.7k loops. Was happy to guide the pair around and set the pace for each lap as both looked strong doing them. First of the two done in 15.09 (ave 4.08s) and then a quicker 14.38 (3.59s)

Over 11ks all up before retreating for coffee nearby.

 

Mikey’s Farewell – Palisade Hotel.

Well he’s pretty much been the heartbeat of HuRTS over the past 10 years so it was only fitting that a big contingent came out to honour Mikey Conway for his farewell drinks in the Rocks at the newly refurbished Hotel Palisade. Massive team out and nice to see all the old heads that of course included Tommy H, Charlie D, Enda, Kanser, Ronan, Fats, C.T , Barts, Jeet, Birch, Ho, Renee, Sammy and pretty much everyone that has run with Mikey during the HuRTS history. Fantastic evening and I love these nights out (although me head didn’t the next morning at 6am with work),  Nice to see Enda back after his 6 week stint in Honkers although we did have to endure 6 weeks’ worth of sh!te all in the space of about 4 hours, and I can’t honestly believe he was still harping on the fact that his ‘Team Ireland’ won the recent Churchill / Sands Cup, this despite (a) He didn’t run, (b) Kanser didn’t even get out of bed, (c) Corky got a big DQ, and (d) Robbie Neal pulled the pin at the 12k mark

Top night and Mikey will not only be missed by the team for the work he’s done, but to me personally as I’ve enjoyed his friendship for the best part of 17 years and has helped me out many times over the course of that time. Mikey – enjoy the new adventure mate but just steer clear of those funny fags they have up those parts.

Some pics from the evening.

 

Old heads maybe but still some of the last to depart - include, Leech, Birch, Hannell, Fats, Tommy h, Nicky Roberts, Jeet, Enda and Kanser in his NEW $2 cheap suit.

Alongside two of the most influential men of HuRTS -Tommy H and Mikey.

Mikey, Renee, Gleeso, Timmy and Jac 'Corky' O'Connor.

Enda, Jeet and the Mad Jock - Craig Wiseman.

Team England with Tommy h and Fats.

And some of Team Ireland - Kanser, Enda, Leech and Ronan, with Nicky Roberts who was born in Hammersmith London. Do they have no shame ?

And one can only imagine the conversation between these two jokers - Enda and 'Mr weetbix' himself Renaud.

Tuesday.
Back out today for the HuRTS 4 x 10 minute efforts

Cheers

 

Roll Up, Roll Up.... Mikey's at the Bar.

Down to P.A.P for a swim early doors after work and boy what a battle that was. It wasn’t fast, nor pretty but at least I got it done and that was about the only positive to come out of the morning.  Battled away, breathing felt out of order, arms heavy and every 50m lap felt like a 500m rep.

Still 2.8ks done all by 8.45am and the coffee and toasted banana bread went down well after.

Too busy to make the lunchtime session , did put the call out for help to run earlier in the day, but sadly once again the response was disappointing.

 

Big night tonight – 10 years in the making and this could be the night? ......... Mikey shouts me a beer ;)

 

Cheers