Weekend Wrap - Striders 37.10 & Sunday Long Run

Saturday.

Had the privilege of a lift out to North Head Manly with perhaps HuRTS fastest runner (at his best) Stevie ‘Wildman’ ‘Norman Cook’ ‘D Cup’ Thurston for the 8^th race in the Striders 10k series.

Shocker of a morning weather wise although a massive turnout from the HuRTS team as I lined up on the start line alongside Tommy H, Barts, Clarkey, Angus, Walker, Taffy, Skippy Heyden, Sonya, Birchy,  Fats to name but a few, and that’s without mentioning the North Side (or should that be North Shore) boys Dickey Green, Ben, Jamie and Justin Bromley.

I had trained pretty well the past 4 weeks so was keen to see exactly where I was in terms of fitness but was still cautious of going out to hard so had set myself a target to try to sit on 3.40 pace that would hopefully get me home in 36.40

Always a fast start this one as you head downhill to the Stone Gates before coming back to the start line for approx the first kilomtre as I see 3.32 on the watch. Settle OK after that and tag on to Jeet, Bruce Lambert and HuRTS favorite Cameron Arnold  for the next 4k or so as we come around to  complete the first lap. Get a good view of the front runners and see Tommy H mixing it up with Alex Rogers and Neil with ‘The Wildman not far behind giving a good account of himself on his return. Was holding the pace although noticed Jeet had opened that gap on me that I wasn’t able to close at all and was disappointed around the 7k mark heading downhill to the old start area that it was perhaps my slowest k of the day (?- couldn’t work that out)  Soon after I saw ‘The Shire’s #11 Damo Bray on the side of the road,  race complete for the day, apparently he was short on gels (only took 5 out on the course with him)  Caught up with North Shore Benny Boy Streckeisen around 7.5ks going back up the hill and this is where I normally struggle so made a big effort to attack and pray he didn’t come with me. Lucky for me he didn’t quiet have it today and I managed to get away from him over the final stages.  Tried to kick it down over the last 1000m but the final 400 just destroys me and with a final look at the watch I then realized it wasn’t even going to break 37 minutes?

Crossed the  line in 37.10 average pace 3.39 per/k – happy with the way I run the race but slightly disappointed with the time. Like everyone it seems I had the course some 180 mtrs long – maybe Mikey Conway was right after all and we need to get Action Jackson back out there to re-measure?

The k splits were- 3.32, 3.39, 3.34, 3.42, 3.39, 3.41, 3.44, 3.41, 3.38 and final 1.2k @ 4.15 (3.37)

Some great times and runs from the team , once again the Chairman shows us all how to race. Coming home in 2^nd overall in 32.47, Stevie T 5^th in 33.15, and Muzza, Clarkey and Barts all getting in the top 10.

The Timmy Run of the Day though for me goes to Sultry Sonya Van Beek who PBed for the day to finish 3^rd female home and on her watch (and calculations ) broke 40 mins - although in the record books she will have to be content with 40.04 J

I had a successful day on the punt winning 3 out of the 4 laid bets, Not only covering the 12 seconds on the Taffy Lad but beating him by over 2 mins , It seemed a little too cold for the  Irish boys as there was NO showing from either Enda or Paulie Hanley, and they know the rules for ‘NO SHOWS’ = Pay Up.

The only dampener on the day was losing to Tommy H who I had 4.20 in the bank only to lose by 4.24 (knew that 8^th k would come back to bite me) and that will cost me a $20 payout when I see him for birthday drinks come Thursday. I think that Alex Rogers should pay half of it for me – as it’s his fault that Tom run that fast just by pacing our dear Chairman for the morning.

Enjoyed a good coffee with the team after in Manly  before getting back on ‘Home Soil’ for more coffee with the Taffy Lad in downtown ‘Erko’

Results in full.

http://www.sydneystriders.org.au/striders/content/10k/14/TK14R08OR.html

Sunday.

The rain continued overnight and early morning as the 6.30am Sunday long run came around. Met C.T, Birchy, Sonya, Shire #14 (down 3 places after his woeful run yesterday), and  Jeet all backing up from Striders although no sign of Enda or Hanley once again? Did the normal 6k loop first up returning to the café some 28 minutes later (4.39 pace) but didn’t pick up anyone for the later start. Went out and did the 10k loop – picking up Razor Wareham who somehow just appeared out of some bush ( as he does) working at 4.34 pace. Then decided to do a ‘outer ‘loop of the park for another 9.5ks and was still feeling fine as the ks were ticked off.

Returned back to the café with over 25ks done and I wanted to do one fast finishing lap at marathon pace, I asked Razor for help on this one and he came to the party to keep me company. I wasn’t so sure it was a good idea though as early as the 500m mark I was bombarded with 150 questions and with 2 hrs running behind me going at 4 min/ks I wasn’t prepared to answer. Worked out well though in truth as I was able to hold the 3.7k flat lap dead on the 4 min per/k to finish the morning with 29.25ks in 2hr.11 average pace 4.33s

Very happy with that and for the second week running was feeling strong at the end and this despite racing 24 hours prior. Probably still a little short on the mileage as I should be heading up towards the 35k mark by now but still…..

As the afternoon came, so did the bright clear weather, just in time to head down to the Opera Bar to help celebrate Sonya’s birthday, cracker of a day with Birchy (with a new lady friend?), Taffy(with his bright white tennis shoes), Brendan Wong (with his $2.15 jacket purchased from Vinnies) and Lisa all making a day of it. Even had Dave Kanser Kane pop in for a beer to two (of course running late – said will be there at 4.30 then rocks up at 8pm).  He’s back running, even getting out for 17ks today with Stevie T of all people, He must be getting stronger as he was looking at wagering a bet for the next Striders race come the first week on October.  It was embarrassing though as he then demanded a 45 second handicap from ME (?), …WHAT ?????? I felt embarrassed for the poor bloke asking me for a start, He then went on and stated that he will then SMASH me off scratch come J.P Morgan time in November, (he must be serious)

Great afternoon as the beers and banter flowed well into the night and it was a battle this morning to kick off another working week.

Rest Day today but will be back out tomorrow for the HuRTS 45 minute tempo with the gang.

Brilliant running from the trio - Tommy H (2nd) , Stevie T (5th) and Sonya (3rd lady)

Sonya getting her rewards for 3rd lady -sadly she won't be able to claim a sub 40 minutes as the record books state a 40.04 .......bloody long course.

Fair play to the Taffy Lad on settling his debt after i got him by over 2 mins at North Head. Now where is Stankard and Hanley?

Taffy with his 'Tennis' Dunlop Volleys  - coming back into fashion in Wales soon.

Birthday Girl - very classy, we even get cake.

Opera Bar for Sunday drinks with Sonya, Lisa and Brendan Wong.

Tough times for our leader Mikey Conway at work it seems, now forced to go 'on the road' touring to help get the extra dollars in. No doubt Laura James will be front row in her hometown.

Cheers

Mona Fartlek.

Pretty easy day and stayed in the park after work and decided on the ‘Mona Fartlek’ session for 20 minutes in total that consists of 2 x 90, 4 x 60 and 6 x 30 second efforts with the same break in between each rep.

A 4k warm up and just worked my way through it without ever smashing myself covering 4.85k in total (ave 4.10s)

9k all up, will rest up now  before Saturday’s much anticipated race.  

On the bright side it looks like I may already be TWO bets to the good ($40) as both the Irish contingent – Echinacea Enda and Cement Paulie Hanley have decided they won’t be running North Head on Saturday. Think Cement has pulled a Heartstring and Enda despite overcoming his latest sniffle won’t run after having his confidence shot to pieces last week by Elle and has threatened to pull the pin for the rest of the year now ?

Although he was on the blower contradicting himself by then saying he was heading to Bowral to take part in the ‘Bradman 3k Father’s Day Challenge’ on the oval in an endeavor to find a victory.

So, it looks like 2 down 2 to go ,and these are the close ones – up against Tommy H and Taffy James. With the chairman giving me 4 mins and the boyo giving me a mere 12 seconds.

Cheers.

HuRTS 12 x 3 minute efforts (60 recovery)

One of the tougher sessions on the calendar (certainly the longest time wise - 55 mins) is the 14 x 3 minute efforts, although not sure why but one that is also one of my favorites as I endeavor to recapture a little form.

Good crowd out and nice to see Barts back after his recent bout of Swine Flu, and Warrior Charlie(still suffering from P.F),  as to Dave ‘Kanser’ Kane who was back (bigger than ever) knocking out a few reps. No sign of Tucks mind you despite being back in the country this morning – not sure what happened to him, hope he’s not going all soft now?

With the front group consisting of Barts, Clarkey, Macca, Fats, Tommy H and ‘Shire #11 Damo Bray(doing about 4 reps only), I had my own mini group with Angus, Pete Walker and Lambo just ahead of Mikey’s little clan some 25 metres behind for each rep.

Felt good from the start and the goal from the beginning was to try for 12 reps and hold sub 3.30 pace

First rep is always a loosener and was happy to run it bang on the 3.30 pace, found out straight away the return for the day was always going to be quicker with a tail wind and that you can chase the slower ones down over the later part of the 3 mins. Found I was holding a steady pace on the ‘outs’ of around 3.25-26 pace and returning around the 3.20-3.22 mark.

Just felt the legs starting to go on the start of the 11^th rep but held on knowing I only had one to go, On the return home could feel the quicker guns homing in on me and when Barts came up I decided I would try to kick and go with him for the final 90 seconds or so. Surprised myself by doing this for about 45 seconds before HE dropped and Tommy H took over to help get me home. Pretty happy to be able to stay with him as I saw out the time running at 3.14 pace with over 11ks done for the session..

Pace per/k & distances were:

3.30(850m), 3.23(888), 3.26(876), 3.20(902), 3.25(876),3.20(901), 3.28(865), 3.22(890), 3.26(871),3.24(885), 3.26(870), 3.14(921)

A good warm down with Mikey, Charlie, Tom and Clarkey around Mrs. Macs back up to the Art Gallery for 15ks all up.

Happy with that one and will take it easy from here on in until Saturdays North Head Striders run

The Chairman Tommy H seemed a little subdued today and it wasn’t till the cool down that he revealed all (and no it’s not the fact that Erika has joined the Eastside Sunday long run group). It was far more serious after news emerged about the nude hacking scandal that has embroiled dozens of high profile Hollywood celebrities and a handful of the HuRTS stars sending fear amongst the ranks with security of the iCloud storage system being questioned.

As it’s a family blog we won’t publish the more x-rated ones but one we can submit is below and I’m sure Mikey won’t be happy once he sees.

More shame from the Chairman.

Also fresh from last week’s darts night, Fats fancies himself throwing the old tungsten and asked me if we can have a HuRTS darts challenge  in the same way we have the Churchill / Sands Cup. Told him it’s a good idea although I fear as England  may well throw some good arrows the Irish boys may not be so gracious should they lose and I can see them throwing glasses instead in their usual manner

Fats already to go for the HuRTS Darts Challenge - coming soon.

Wednesday. Had planned to run with Mikey for the med/long run but work commitments meant I had to go early, Shocker of a morning and no sign of many of the BRAT /Hardmen once again. Only Damo Bray and Aaron Cook seen. So after an easy 8ks solo I joined them for another 5ks before accepting a coffee from the Shire boy at the nearby café as he then told me his plans to smash a sub 34 minute run out at North Head. He seemed really keen to smash Enda and was upset when I told him that he will be a NO SHOW as he now claims that he has a torn calf ?....... think his physio actually said he had a ‘Torn SOCK’

Will go easy tomorrow

Cheers

Sunday Long Run 30ks with North Side Royalty

After another late Saturday night I woke all inspired after seeing good mate Andrew Tuckey ‘Tucks’ World Class performance in getting 6^th place in the Ultra Trail Mont-Blanc – Geez, words fail me that bloke is unbelievable (but more on him later)

Down to the park for the 6.30 start and what a nice pleasant crew it was too with Corky O’Conner fresh from her 8 month honeymoon, Elle, Birchy, Enda, Cement Hanley, Fats, New Dad Renaud, Sultry Sonya, and representing the North Side – Erika Ekland, who had simply had enough boredom from the ‘Silvertails and come joined the Eastern Socialites.

After much hugging (no not to Erika) but to Renaud on his new family arrival we were off for the first 6k loop, lots of banter early as we settled to a steady pace, My message must have got through after last week as we were slower than normal returning to the café in 28.14 (4.42 pace)

The pace picked up on the first 10k loop with Erika showing us locals that she wasn’t here just to make small talk and  led pretty much from the front working at 4.30 pace (45mins for the 10k loop)

We decided once back at the café that we would then leave the park on such a cracker of a morning and head out to the beaches, It was to prove too much for Enda who wanted to stay in the park and along with Elle & Corky just did one white fence loop (3.6ks) I did hear later in the morning that he would actually get dropped by Elle despite her being 6 months pregnant and was forced to walk the last 2ks (oh how the mighty have fallen)

Really enjoyed the trip over to Coogee and around to Cloey and Bronte beach, although Erika and Fats were certainly keeping it more than honest whilst I was happy to hang back a little and keep Sonya company.

A quick drink and regroup at Bronte before the long slog back up the tough Bronte Road Hill, We picked the pace up at this point with Fats showing just why he’s a mountain goat , and Cement and Erika hanging on to me all the way up.  A bit of a reprieve coming back down the Darley Road for a couple of ks as the pace remained before we re-entered the park for a final 2k kick down. Was starting to feel the effects of the morning but surprised myself when I was able to go and pretty much stay with Fats and finish together as the GPS clicked over 30ks for the morning.

30.2ks for the morning in 2hr19 average pace 4.36 per/k

Very happy with that, not just that I knocked out my longest run in a long time but I was able to work the hill some 6k from home and finish off a lot stronger than I have in any previous Sunday run.

A great morning for running today and the 4 major talking points throughout the morning were.

1.       Renaud becoming a NEW Dad. – lots of baby talk

2.       Erika comes to the East and says’ how much better it really is

3.       Stoke’s World Dominance, in the footy Stoke won, darts- The Power won  and now Lindop is even finding a little form.

4.       Enda still carrying on about his head cold.

Famous quotes from the Day

Erika, “ Hey Timmy, this is such a lovely run, and great company……I’m not really used to this on the North Side”

Fats  after talking about the great man Tucks  “ Yes Timmy’ I’ve done Mount Keppler, even smashed Tucks in that one “

Birchy “ Ohhhhhhh I’m  so excited Timmy, got another appointment with Rupert this week”

Renaud “ It was great in that delivery room, those drugs are sensational”

Enda (as he chucks his toys out of the pram) ….Timmy, why is everyone talking about Renaud and Erika, doesn’t anyone care about my cold?, it’s not fair”

So as we awoke to the news that Andrew Tuckey had finished 6^th in the big ultra run – I struggle to find the superlatives anymore, the man is simply a machine. It’s no secret of my love for the guy and what he achieves (sure Tommy H thinks I’m having an affair with him ) and surely it will without doubt put him back on Top of the HuRTS ladder where he rightfully belongs. I may as well submit my  HuRTS ‘Performer of the Year’ Award now.

If Tucks is regarded as the #1 runner then as a bloke he is ranked even more impressively  – a more humble guy you won’t meet, never one to shout the odds or spruik his achievements and more than anything will always find time to see how you are travelling and is never far away when the social nights come calling.

Tucks ……… the whole of the HuRTS squad  salute you mate.

He normally does a race report on is major races, if he does make sure you take a read……….One thing I can guarantee, It will be all CLASS

Will take a break tomorrow and be ready for another big week come Tuesday with the team

Oh Yes, what a Sunday, Stokes win over Man City, Darts, Sun is back out after all the recent rain, Erika joins us, and Enda gets dropped by a pregnant lady…….. Life’s Good , now where are those Sunday arvo beers? J

Sunday Long Run - done, 30k plus with Birchy, Fats and Erika Ekland.

Eastern Beaches girl Erika, with a smile on her face after running with the East boys.

Another World Champion from Stoke Phil 'The Power' Taylor, doing what he does best ...Winning.

Its amazing who you see at the darts these days, saw Fred Flinstone, The Queen, the Gingerbread Man, and even Barack made an apperance.

And wondered where Charlie "the Warrior' Dalziel was lately, Didn't realize he was into his darts. Seen here having a good night. Although he was running a little late that meant he had to come straight from work.

Cheers

800s & 3k Tempo Combo Set at Farm Cove.

Well Chairman Tommy H and C.E.O Militant Mikey might be top of the tree when it comes to making the tough calls in the corporate world but you wouldn’t have thought so as it took about 1001 emails to be circulated before they could make a decision on where/what the session was going to be today due to the wet weather that was making Rushcutters more than a challenge.

In the end it was decided 5 x 800s and a 3ks tempo combination was the go starting outside the Opera House gates, I tried hard to measure out the 800s but struggled as I had an esky in tow as well.

Good group out and I led out the 2^nd group that also included Razor Wareham, Mikey, Todd, Angus J.W and a few others – found it about 40 metres short in truth as I came across in 2.33. The return was quicker as I noticed a tail wind coming back.

Held the same pace on the 3^rd rep although I did tuck in behind Mikey for protection, and repeated the 2^nd reps time on the 4^th. Managed to hold the pace on the last one before cruising back to the O.H gates to regroup where we then had another standoff as to where the 1.5k turnaround was going to be for the 3ks tempo that followed.

Order restored and we were off again, settled OK holding 3.39 pace around Farm Cove, labored up the little hill at Mrs. Macs Chair but got to the turnaround in good time, and knew then I could hold that pace especially with a tailwind to help out.

Happy enough to stop the clock with 3ks showing on the GPS in 11.02 – 3.39 per min/ks

Times for the day were, 2.33, 2.30, 2.33, 2.29. 2.32 –

3k rep 11.02 (3.39s)

Once finished I did the Ice challenge that has taken the world by storm – Got nominated by Dave Kanser, Pretty ordinary to be honest but that’s because I had to carry a bloody esky some 3ks to the start line and I wasn’t going to carry a tonne of water around. Still, if mine was average this is the best I’ve come across – Taffy’s New girlfriend

*** Please note, if easily offended DO NOT WATCH

https://www.facebook.com/#!/video.php?v=684703691620717&set=vb.100002432780213&type=2&theater

For the record I’ve nominated Enda Stankard and Lisa Bowman from the HuRTS group and a good friend from back home.

Rest day tomorrow, although I should get out and do a few ks and may see if Tommy H and the lads are around ?

Cheers

Scenic Cycle - Les Rambeaux Time

Very easy 8ks first up with clients and with NO sign of any of the Hardmen around in the park (must have been too cold) I also decided I’d have a rest day on the running.

Went into town at lunch though when Mikey offered me the opportunity to join him at the new cycling spin joint called the ‘Scenic Cycle’ for a 45 minute workout.  Basically it’s a spin session only you watch a screen that has the best views as you ride the world in virtual reality, with some good sounds blasting away at the same time.  Today’s session we travelled through the beautiful countryside of France doing sprints, hills, sitting in & out the saddle  along the way. Fantastic workout and boy do you get a good sweat up. In fact I’ve never seen poor Mikey perspire so much since we sent him to the bar at the Striders presentation to buy that bottle of wine a few years back,

I was goneski after about 30 odd minutes and when the instructor then said we only had another 3 musical tracks to go it was nearly enough to make me fall of the bike in exhaustion.  I was wrecked at the end of the set and made me think that I really do need to get the bike back out and do some proper sessions now that winter is nearly done and dusted.

Comment of the Day.  Came Whilst I was trying to think of the course that we did, and I put a call in to Mikey last night to see if he could remember.

Me, Mikey, what was the course name.

Mikey, Mmmmm not sure think it was somewhere in France

Me, Great thanks mate, and here I was thinking it was somewhere in the Eastern suburbs of Sydney.

For the record – we travelled a route through Les Rambeaux, and happy to say it never looked anything like Bondi or Bronte. J

Back into town for the Thursday lunchtime session with the boys today, that will also see me partake in a little challenge that Kanser has set me  - thanks mate.

Cheers

45 Minute Progressive Tempo

Shocker of a day again in Sydney as I rocked up to the Stone Gates for the HuRTS Progressive Tempo session that sees us kick the pace down every 10 minutes  and then one final time for the last 5 minutes for the 45 minute session.

Decent crowd and good to see the return of Barts after his recent bout of Swine Flu, and also ‘Corky’ O’Conner from her honeymoon that seems to have lasted about 8 months (some aren’t even married for that long)

Tough set this one so important to get your starting point right – so decided beforehand to start around 4.06s, meaning I would hopefully kick it down to 3.56/3.46/3.36 and then 3.31 for the final 5 mins.

Went out with North Shore’s Jamie Stewart and had a good chat along the way, going through the first 10 mins pretty much on target at 4.07s with the front group not that far ahead working around 4 min/ks. Continued the chat coming around the O.H and Passenger Terminal before Jamie just kicked on a little faster on the 3^rd rep. Turned for home at 23.15 getting to the last bridge on Hickson road and then reeled in the massive group Mickey was leading around (again). Jeez, he’s getting like the bloody ‘Pied Piper’ these days with about 30 cruising around with him. I thought they were going to get the tea out when I come past just coming back into the Opera House gates. Saw Taffy struggling along as well, just as Jamie was coming back past me on the return leg.

I thought I was travelling OK on the 4^th 10 minute effort but my watch told me otherwise and then just as the watch clicked on 40 minutes I found myself on the hill right outside the A.B.C  Pool when I was supposed to pick the pace up for one final effort.

To be honest I had nothing over the final 5 minutes and even Mikey came flying past (minus his followers), although I knew I’d still make it back to the gates within the allocated 45 minutes frame.

If you do this session right I don’t think there would be many (if any) that could kick it down over the final 5 minutes especially coming back up the hills?

A bit disappointed with the finish yet again as would have liked to have done better on the final 10 minutes or so.

Pace for each 10 and final 5 minutes were:

4.07, 3.56, 3.54, 3.42 & 3.58

11.6ks all up in 44.40 average pace 3.53s

So North Head Striders is Saturday week and although after Gold Coast I said I wasn’t going to have anymore bets until I found some form – I have relented and gone against my better judgment. Many are lining up to take the Timmy dollars once again and the following have been laid;

vs. Tommy H, with a +4.20 handicap (will be close as it always is)

vs. Enda           with a  +4.00 handicap (hoping this will be enough, especially with him having a sniffle over the past week or so)

vs. Taffy          with a  +12 second handicap ( he’s getting brave after his recent TWO wins on the bush trails, even giving me 12 seconds?)

vs. Cement   with a   - 30 second handicap (me giving him a start can you believe……. I must be mad)

All for a friendly $20 – others on request.

Whinge of the Day. Forgot to mention today that Pommy Paul Birchy rocked up all angry that it was raining again for the 10^th day straight and playing murder with his recent NEW hairdo and was bemoaning the fact he had forgot his HAT. I think it may be time to shell out another $225 to go see his mate Rupert On Oxford St once again?

Will try to get out in the morning and check out the BRAT Hardmen and see how Cement Hanley is going along and see if he’ll take pity on me and go of scratch for North Head ???

Cheers