Swimming Breakthrough.

On the 1st September i had a goal to set out to work on my swimming for the 3 months throughout the spring months to see if i could get my swimming to a half decent level ( for me that is, still bad by other peoples standards). I thought by doing this then i could go into the Phuket Thailand race with some confidence and not miles behind coming out the water.
Over the past 6-7 weeks I've laboured and toiled along the little black line and felt as if I've got nowhere and sometimes wondered if there was any point at all and that swimming was one sport that i would always struggle in. Well today ( and perhaps this week) I finally felt that i have had a swimming breakthrough, ( again lets not get carried away - I'm Still Sh!te but...) by knocking out the quickest reps i think i can manage in the pool, even going sub 5 minutes for the 300s :)
Another 2ks for the day, and 4th swim of the week - so going along nicely at the moment and there is still another fortnight before Noosa and 5 weeks till Thailand to improve more.
........Now, if i can just get this bloody running going in the same direction. Might give Kanser a call to see if he can help or has any tips for me:)

Cycled into town later in the day to see Slim Sammy Agnew and get my new GPS watch that i have had replaced, lets just hope this one works better and is not a 'Lemon' as J-Fen would put it.
Pretty barren year for Sammy so far as he has had bad luck with injuries and work commitments but look out for him come 2013 as it could just be his year ?

BRAT race down at Heffron on Sunday for the triathlon that i will use as a hit out before more important races over the next few weeks so hoping to test everything out to see where i am exactly.

Have a great weekend, Train safe
Cheers

HuRTS 8 x Gate to Gate - 910mtrs

With the HuRTS divided into 3 groups today i opted on the Gate to Gate session instead of the Hills or the 400s some of the others went for.
That meant it was a smaller then normal turnout with Mikey, J-Fen and the highly popular Richie High making a comeback in time to smash me next week out at Nepean. With Mikey leading from the front i settled just behind him on the first rep whilst Richie was behind and J-Fen was having a stroll with Razor Wareham about his recent Melb Marathon working about 30 %.
Tried to stay with Mikey for the session but to be honest he is in good form and was getting away from me on the last 60 seconds of each rep beating me by about 5 seconds i reckon?
Richie pulled the pin after 6 - apparently he'd seen enough and was seen laughing all the way back to the office thinking that's another winning bet he has against me in the bag?
I was struggling on reps 6 & 7 and just hung on to get the session done in the end.
Times for each 910 metre effort were;
3.07, 3.03, 3.06, 3.06, 3.07, 3.11, 3.11, 3.04
Again times down on normal but at least they were all done running sub 3.30 pace - something i haven't managed since before the injury, so that's a good sign.
Also out today was an old friend/training partner from about 4-5 years back who has been a frequent trainer lately with the HuRTS boys as well as with the Centennial Crew, Damon Bray used to train more then anyone in the Eastern Suburbs in his quest for some good triathlons. Unfortunately Damo's results never really matched his efforts in training but he does hold ONE record that i am aware of that will never be broken. I once saw Damo just beginning one of his long 20k runs with about 23 High 5 Gels in his hand ready to go - and remember asking him what Ultra he was set for? Old Johnny Hill has a lot to thank Damo for in setting up his business.
Anyway he's back, and he even run past me one of the reps today - So good on him and good to see him back, i asked what his goal was over the next few months to which he replied 'To Make your Blog....... but please don't Slag me' :)


From there i went over to the A.B.C Pool and knocked out an easy 1k - unfortunately it was anything but. Jeez i struggled out there big time today, and after running and a set on the bike first up i was buggered and could barely cycle home.
Will take a rest day tomorrow and just freshen up a little before i give the BRAT tri a hit out on Sunday.

All the best to Pete Walker and POD who are heading over to Kiwi Land for the World Champs in triathlon this weekend - both are flying especially POD so look out for some quick times from the boys.

Cheers

Getting the Ks In.

Really easy day today but in saying that i did manage to knock out 18ks in total, Actually split it into 2 sessions and run the first 10k this morning and then backed up with a further 8 late this afternoon. Both were done with clients who are in preparation for upcoming races so the pace was done slightly slower working around 4.47s for the 10k and 4.49 for the 8.
So easy day today but back to it tomorrow - On the bike first up in the morning and then promised Richie High i would go in and join him and the team for the 8 x Gate to Gates at lunchtime. Might even take the swimmers and go straight to the pool after if its a nice day to help recover.

I was out last night for the evening and working all morning today, and came home to see the computer overloading with messages and newly written blogs up ( all pretty much giving me a serve). Noticed Chairman Tommy H has done a piece on me, all pretty spot on from my mentor and someone i admire and look up to  (well he is #1) although i did take him to task when i read about my blog being number 2 on the list. He did state that a certain 'B Grade rag was his favorite..........My God, i told him that in my opinion after reading  such it would 'Close a Glass Eye'

Flick over to my blog and i see the Chairman's brother 'Jimmy James' or the 'Less Talented One (L.T.O as he is referred in the Highnam household) then pipping up and offering a bet to see who can run the quickest 10k time as he fancies his chances after seeing my ordinary times of late.
For the record i have offered him $50 on the quickest,  anytime before the end of May 2013 - My only worry is he may be in cahoots with Kanser and find one of his 9.68k races somewhere in Ireland to partake in :)

Also just in to the Trash received some photos a member has sent me of Enda collecting his bling after his recent 3rd place in a Half Marathon, to save him embarrassment i will NOT submit the photo of him receiving his 'Weetbix Key Ring.

cheers

6 x 1k Reps Centennial Park

With a predicted top of over 32 degrees for Old Sydney Town today (check Flakes blog for full B.O.M details) I thought the smarter option for the day was to get out early before the heatwave took effect.
It worked well as i had a break in clients early so i decided on the old staple session that is the 6 x 1k Reps - Normally a good indicator as to where you are in regards to 10k races this one, so was keen to see if had improved since the last Strider's race a few weeks back.
After a 4k warm up i was into it and was keen not to go out to hard and just focused on keeping it pretty even paced. Managed this OK although after the 4th rep it was starting to get harder to maintain the pace and it wasn't exceptionally fast either.
Times for the 6 were: 3.31, 3.28, 3.28, 3.28, 3.29, 3.30
Happy enough with that, even if it is alot slower then when i am training well - Still looking at those times would suggest i am in about 36.45 shape for a 10k so heading in the right direction......Hopefully.

Down to the pool for a few hours after , nice easy swim just to turn the arms over before retiring to read a book and dry off in the afternoon sun ............Tough isn't it :)
Cheers

On Toddies Toes

A bit dusty this morning after a Sunday afternoon spent in the beer garden that lasted way to long. Cycled into the city to swim with the boys but found NO Pete Walker as arranged, apparently he was having problems with his work changing locker and had that much money stashed in there he couldn't shut the door.
There was a massive crowd on hand as i rocked up to the pool - apparently word had got round that Enda was making another guest appearance at the A.B.C and they were selling tickets such was the entertainment on offer last Monday. Much to the crowds displeasure unfortunately he never showed.
Went ahead and did the session anyway, with Todd calling the shots starting off with 10 x 100s, and after a 500 warm up and with Todd taking pity on me (unlike Pete) , he swam with his feet banded and the pool buoy with a ball and chain attached to slow him down a little meaning that i could try to stay with him.
Felt so easy for the first 3 that i thought i was nearly stopping and tapping Todd's toes but was amazed to see times on 1.36, 1.37. 1.37 for each, Kept the breaks short as well, only taking 10 seconds between efforts. Got through the remaining 7 fine with the slowest being 1.38. Pete then made it and then we knocked out 5 x 200s that i was still able to hold a reasonable time for each.
2.5ks for the session and probably best swim session I've managed this term - thanks mainly to Todd's pacing and help.

As mentioned yesterday there were some super runs from the Melbourne Marathon with many of the boys running PBs for the day - Sensational effort is all i can say, although i have been bombarded with emails all day from a certain HuRTS member who is now questioning the distance of the run - Outrageous Claims if you ask me.
All this from the guy that would travel 12'000 to find a race that is short in distance and is a professor of Marathon Running.
Here are just some of the messages the Trash has received ALL day



'Lots of negative splits in the Melbourne marathon, which is interesting'

'The split for 30-40k seems to be the outlier. For some strange reason the majority of runners have run this one a tad quicker. sure it was 400m short'

'To be honest, I can’t find anywhere on the site that’s it was measured by an IAAF official. Strange really..don’t read anything into that comment'.

'If I'd of run it i would have smashed Tom's PB as well'

I'm sure Fats, Richie P, MrAce, Razor Wareham, Conor will all be sending you an email Mr Kane with there thoughts :)


Will try to get out for the HuRTS 2 x 20 minute tempo session tomorrow although i have a busy day and the temps are tipped to hit 32 degrees so may try to get it down earlier in the day even if it means i go solo.

Cheers

Waterfall Bound

Out on the bike early this morning heading south down to Waterfall, met up with old mate and Clydesdale(90k Plus) Ian Depree and then met up with another group heading in the same direction so tagged on to them.
Pretty cruisy heading out and then we get the normal 100 miles an hour on the return, It was on pretty much on the whole way back until we regroup at Sutho Service Station. I reckon Ian was going faster then when he drives his State Bus - he's pretty good on the bike especially on the shorter and downhill sections. Kept it honest even from the break at Sutherland coming back through Brighton Le Sands and the Airport before getting back to the park with 90ks ticking over for the morning.
A quick shoe change and chucked the bike in the car then it was off for a 10k run that consisted of 2 x 5k loops that i have worked out. I could have easily wrapped it up there and then and gone for coffee but with 3 big weeks ahead of races that wasn't an option.
Settled for the first loop and crossed in 21.00 (4.12s) then stopped to take some drink aboard before trying to pick it up on the 2nd. Was feeling surprisingly good up till about the last kay then i had to dig deep to hold the required pace. 20.21 to finish off so 41.22 all up averaging approx 4.09s for the day.
Met Captain Josh from the BRATS as i was finishing who then reminded me about our bet we have for next weeks BRAT race at Heffron ( he must be confident), Mind you i would be as well when he will be 4 mins out the water before me, swimming like a fish doing about 10mins for the 750 metres. His Bike is as strong if not stronger then mine as well so it looks like i will need a big effort to try to chase his down.
All up pretty happy with the days training and how it is tipping along at the moment, lets just hope it continues over the next month or so.
Will probably take a rest day tomorrow, although i should go in and do the lunchtime swim with the boys.

Huge Congrats to ALL the HuRTS boys that raced a big weekend of races today - Melbourne Marathon was on and 'Run of the Day' without a doubt goes to Tony Fats on his 2.33 run (think it may knock Tom's PB off?), and will surely put him in the reckoning for some bling at the seasons presentation? Who knows....Tony may even invite us around to his house now to try his Home Brew ? :)

It seems that Melbourne is fast becoming the BEST Marathon to do in Australia these days with some super fast times coming out over the past 2 years.
Kona was also on today with Pete Jacobs taking out the gruelling event over there in the Lava fields, Unfortunately it didn't go the way he wanted for our man Champagne Charlie who was forced out after about 10ks on the run? Will have to find out what happened there?
.....Last but no means least, there was a Half Marathon around town as well. And who better to send out to this 'Weetbix Event' then Enda, Of course i wasn't there but he has given me a full rundown of events and how he got 3rd spot overall with his 79 minute run. Tells me that Kanser didn't show and was intimidated by him, and that a 'Young Cub' was sitting in 2nd spot trying to break 'Our Enda' only to blow himself up - again, more ks needed for that lad i say :)

Just out now for an afternoon of well earned beers up at the local
Cheers

A.B.C Biathlon Wrap Up.

Rolled up for the first in the 20 week series of Biathlons over the summer months on a generally cold and miserable evening in the Domain. Had drummed up the opener with the HuRTS boys over the past month or so was expecting a big crowd but what was on show can only be described as a P!$h Poor Performance from the team, with only Pete Walker, Smolley, Angus, Mermaid Emma, Champ, and Ronan bothering to have a go.
A bit of a warm up with the Mermaid before the start and a good chat with the team and then the gun was set to start us off. A frantic start over the first 40 metres saw one girl who thought she was 'Queen Bee' nearly bring the whole field down - as i was left to let out a few explicit words in her direction.
Settled coming around Mrs Macs and was just happy to sit on Pete's shoulder all the way to the turnaround, reached the half way mark in 7.13 as we then set sail for home.  We pushed the pace slightly and only just sat off the leading gang of 4 (including Smolley) by about 15 metres. I started to suffer coming in off the run and that little climb back to the pool hurt as i entered the gates in 14.11
Tried to bring the heart rate down before the swim as i dived in, felt OK to be honest and was moving along nicely without anyone coming by for the first 150metres, although i could see a small group not far back and i knew then i was about to get swallowed up over the next half of the race. Made it to the 250 mark before the inevitable happened and i think Angus got me about here, Just as i was taking off i heard "The Mouthy Girl' still giving out behind me about something but i was just focused on getting to the far end of the pool without HuRTS Mermaid flying by and getting 'Chicked'
Touched the wall in 19.44 and was pretty happy with that time all things considered - My run was solid 3.33s and the swim felt fine.
Congrats to Smolley who took out the winners flag and is the HuRTS Biathlon Champ, doing it easy to be honest even swimming backstroke most of the way can you believe. Pete was 2nd HuRTS home (3rd overall) and Angus made up the top 3
Went over to the Woolloomoolloo Bay Hotel for a few beers and had a good old chat with Smolley, first time I've really ever chatted to him and not only is he a good guy but is a very talented triathlon with a 9hr.15 Ironman under his belt. His swimming is his strength and when he can put 1 minute over Pete Walker in the swim over 300 metres it will give you some idea just how fast he really is.
Spoke to Matty Anderson as well ( the Guy who runs the race) and he was asking me about putting on a 'Winner Takes All' kind of race for all the quicks with $500 at stake. Would be a good race with Smolley, Charlie and a few others putting it on the line, with even the faster runners going out harder to see if they could hold out on the swim leg?.

Last Nights Times were'
Smolley   18.20
Pete W    18.45
Angus      19.31
Timmy     19.44
Emma      20.34
Ronan      20.46
Champ     21.xx

No Shows - Excuses
Tommy H - Wouldn't let him on the bus with his Floaties to get to work so refused to race
Rich High  - His Brittle bones could not stand the pace to last 4ks since he turned 40 a month back
Enda      -  Perm any one from his book of 750
Kanser   -  The Good wife wouldn't let him go
J-Fen   -    Still crying after the Ryder Cup Defeat in the Golf last weekend
Tucks   - Decided on taking a walk around the National Park in preparation for his next race
Christian  - Still working out what day it was on
Andy H - Had a job to do entertaining the kids at Cirque Du Soleil
Mikey C  - On his 9th holiday for the financial year

So as you can see a load of no shows - disappointing and  I think i may take a back seat from now on and wont bother trying to organise any future events especially on these smaller races

Have a good weekend
Train Safe
Cheers

HuRTS Pete, Smolley, Champ, A.N Other (?) and the Mermaid Emma.

Ronan showing the score i hold over him after last night and Saturdays race - although the Big One, Noosa is the one he wants on November the 3rd :)