Double Up Day - Bike & Run.

Managed to get out on the bike the past two weeks on the Tuesday mornings and I thought  being back out today I was ready to start doing some efforts for the first time of the season. Enlisted an old client of mine who has really got into the triathlon side of things (doing  about 8 Ironmen) and has got really strong on the bike so knew it wouldn’t be an easy set.

6k ride from my house and then a few easy laps of the park before the 4 x 10 minute efforts (5 min recovery) were the go. Even just sitting it in I was working hard enough and despite every intention of helping out on the front I basically just sucked the wheel all the way as we ticked along averaging 40ks per/hr

The 2^nd and 3^rd reps were very similar but at least did help out (even if it was very minor) and for the last effort the hill came at the wrong time for my mate on the 2^nd lap who blew up (his words) and I was forced to see it out from the front for the final two minutes.

Just received the stats from my partner for the morning and they were  - don’t ask me what all this watt nonsense is about either

Nice work this morning... we rode pretty hard! Effort 1: 40.9kph / 267 watts Effort 2: 41.0kph / 272 watts Effort 3: 40.8kph / 271 watts Effort 4: 38.8kph (blew up!) / 256 watts I aim to do 270 watts on these efforts so pretty good!

A few cool down laps and I returned home with 60k done for the morning.

 

I love the bike but it don’t half drain the legs and I wasn’t looking forward to the lunchtime 14 x 3 minute session that brought a huge crowd out on another hot and sticky day, Decided before that 10 was the go and as the ‘Big 3’ Barts, Hoey and Tommy H drifted off I was happy to sit on 3.25 pace for the first rep. Was joined on the easier return by the likes of Jerome, Macca, Brucie Lambo and a few others. Held the pace pretty consistent from there but must have been struggling as my head was all over the place when after what I thought was the completion of the 8^th rep (when really it was only 6) I sought out Corky O’Conner to run the final two reps with her at 4 minute pace. Only finding out later from Jeet that I was only on rep #8 once done.

Pretty Pishe Poor in all honesty, but once I’d stopped I couldn’t restart and after a heavy bike this morning 6 x reps all under 3.25s was a pass mark in my eyes

Rep pace times were: 3.25, 3.24, 3.24, 3.24, 3.26, 3.25, 3.59, 3.53

 

Good to see the front lads putting some effort in today knocking out all 14 reps, ‘Tea Towel Tony continues his progress and good to see Laura back out regaining some fitness and won’t be long before she’s flying past me. Wish she wouldn’t go on about her ‘big belly’ so much mind you – especially when I’m standing beside her some 30 kilos heavier with my beer gut. J

 

Rest day tomorrow , although may take the chance to run with some clients easy.

 

Cheers

 

Curl Curl Park Run 5ks - 18.01.... 4th Overall.

Despite it being a busy time of the year I managed to find a few free hours that enabled me to finally get over to the ‘Dark Side’ and run the 5k Park Run at Curl Curl.

Met up with Tommy H and Taffy James for the 2.5ks easy jog over and was greeted by a few friendly faces in Pete Walker, Julia Degan, Benny Boy and the talented Scotty O’Connor (SOC) who is back from a 3 year break in France.

With Tommy H seemingly on a 4 week bender on the booze it was decided he would run easier and try to get me to run 18 minutes which in turn would mean a good battle between Ben and myself who has been running 18.20 each week.

A fast start and with SOC long gone I find myself running 3^rd to Ben as we pass through the first k in 3.24 with the Chairman still on my shoulder wondering what day it was.  He finally sparks into life for the 2^nd though and I do my best to stay with him as the pace drops slightly to just over the 3.30 mark.

It’s a battle through the 3^rd k on perhaps the only rise on the course (certainly NOT like St Peters at half way) and it’s here I really needed Tom’s help as I feel as if I’m struggling although looking ahead I see I’m closing the gap on Ben.  It’s here though that Tom gets to Ben and it’s the lift he needs as I bid Macca a good morning as he was out on his long run. The pace is kept honest as I tick the 4^th off and coming back across the bridge I make a half hearted attempt to kick it down for a final time with 400m to go. Still wasn’t enough as Benny Boy and Tom pretty much cross the line together in 17.55 (?) and I stop my first watch in 17.59 and then my second in 18.01. Secretly hoping it was 18.00 dead but you know those NOTB boys they won’t give you nothing and when the official results come through later in the morning I’m given 18.01 and take out 4^th spot (what is it with all these 4^th places recently?)

Watch Julia come in not far behind, and then Pete with Taffy running a seasons best with a solid time of 19.11 before we start the cool down (what ends up with a marathon like long run ) back to the coffee house for another 5ks .

Apparently it’s the finest the North Shore has to offer – some gaff called ‘Emporio’ and Tommy H is keen to impress as he storms the counter ordering my coffee and toasted banana bread before he tucks into his burnt bacon and stale Turkish.  Good banter with Taffy as Macca joins us mid long run to break up his 30ks.

 

Set out to run 18 minutes and that’s what was achieved so got to be happy and the k splits weren’t too bad with the following run;

3.25, 3.32, 3.38, 3.35, 3.45

 

Many thanks to the boys for breaky and making sure I survived the trip north, and to my surprise it’s a very good run event and I’m sure I will return whenever I get free time from work. Still not sure of the distance ....... If you want to check and confirm just ask Julia Degan

 

Top afternoon and evening meant the long run didn’t happen for Sunday, and won’t be swimming on Monday either as got a well earned massage booked for lunch.

Poncing around at the 2k marker I reckon it cost me those 2 seconds - I really do need to get more serious when running.

"Oh NO, not again - what have I done bringing Timmy into here? Burnt Bacon and stale Turkish bread with a few flowers on the plate, I'll get crucified if Hoey gets wind of it. and this is Emporio - North Shores finest"

Cheers

Final Biathlon 19.11 - 4th place yet again.

Last race of the season at the biathlon and after last week’s confidence booster I was looking for one last hard hit out. Tougher conditions this week though with the high winds for the return leg on the run so knew it would have to take something special to go under that elusive 19 minute marker.

Adrian McGarva was back and I knew he was keen to get one back on me after I managed the win last week as too was Greta Truscott from the HuRT squad. Didn’t want to hold back this week so was fast out the blocks and really tried to push the uphill as like last week McGarva  was sitting on me all the way to the turnaround.  Time called 7.01 around the cones as McGarva put the foot down and tried to get away, We must have exchanged places about half a dozen times on the way back but coming up the home stretch I just got away and  was called through the top gate in 13.58 to his 14.01

Managed to get past 3^rd place guy within the first 50m of the swim but still couldn’t shake ‘Old Ginger Top’ McGarva who was tapping my feet for the first 150. He came past soon after and I was looking to then stay on his and hopefully battle it out for the last 25 metres and this is how it pretty much panned out. Unfortunately I wasn’t strong enough and he touched out 1 second before me as I finished in 19.11 for 4^th overall (once more)

Second fastest of the year and I’ll take that, pity the conditions weren’t similar to last week as I felt a sub 19 was on the cards.

It’s been a great season of Thursday nights and even with my limited run training of late I feel that the Bi’s have kept my shorter stuff at a reasonable level. I reckon it’s the best 20 minute workout you can get and can’t believe many of the guys haven’t shown?.

Times for the season, 19.35, 19.52, 19.45, 19.38, 19.29, 19.50, 19.05, 19.11.

 

Season complete it was over to the Woolloomooloo Bay Hotel with Greta and Adrian for the presentations and was lucky enough to win the series in the 45-55 age group, and ended up staying in the Bay Hotel for many a beer.

 

Missed my Friday swim as I thought I’d give myself a  ‘Mikey like’ well earned rest today.

 

Big weekend coming up, plenty of parties this weekend so looks like the Sunday run will be the first to suffer again. Have got a break in work in the morning though so will head out and knockout the 5k Park Run as a poor substitute .

 

In the premier league, Stoke travel to the home of the ‘Happy Hammers’ – West Ham. The way the boys played Man City off the pitch last week a victory is again on the cards I’m predicting.

Timmy’s Tip – West Ham 0 vs. Stoke 2

I’ll have to get my mate James Gosnells mobile ready for Monday morning as well if that result comes true.

 

Have a great weekend

Train Well, stay safe

Cheers

 

Bit of Bike and HuRTS 10 Minute Efforts

Proactive morning as I managed like last week to get out in between work for a few ks on the bike. Was fortunate (or is that unfortunate?) To spot the BRAT/Hardmen including PLOD, Leech, Kroney, and Evan and joined in for a few laps with them. Phew.... that PLOD may be a plodder on the run but is far from it on the bike and I was borderline about to burst hanging in, think I managed about one stint on the front for all of about 10 seconds.

Was happy then to peel off and work with a client before rejoining and enjoying the company of Kanser and Ronan who are like two old women chatting away as they go at a more leisurely pace. Still returned home with another 40ks done.

 

Mid morning it was into town again and worked with not only my fastest two clients but perhaps my two favourites in doctor Craig and Victoria Arthur, top couple from Wales and Scotland and after a good warm up decided on the 6 x 5 minute set that is popular with the HuRT team.

These two don’t mess around with Craig running 3.50s and Vic’s 4.15 so either way I was working hard enough throughout with 10k covered by the time I bid them farewell

HuRTS set was the tough 4 x 10 minute efforts and once again a big team out with Barts, C.T leading from the front and it was a nice surprise to see ‘Tea Towel Tony’ Fats back getting his @r$e into gear after entering 6ft next March.

Felt OK to start and found myself with a nice group alongside Angus, Jerome, Steve Perry and Lambo again with Macca and Hoey (taking it easier) just ahead. Got within about 150m of the Opera Gates with Angus averaging 3.41s for the 10 minute stint.  Was dreading the return even just thinking about it in the 2 minute recovery but started strong with Jerome offering plenty of encouragement at Mrs Macs first climb.  Helped a little coming past the A.B.C Pool area as you start to reel people in, but at the same time the faster guys come past before the expressway and its basically just hang in time from there for the last 2 minutes or so. Got back about 5m short of the gates.

Buggered at this stage once back at the gates and made the decision to do the final two but at reduced pace and on seeing Corky was all set to run with her. Took off and looked only NO Corky ??? So was happy to run with Warrior Charlie, Pete Walker and Champ who were still moving freely at 4 min/k pace.

Even that seemed harder than it should and on the final return it was about all I could muster as I was about 10m short on getting to the Stone Gates.

Again big numbers started, very few finished and apart from about 4 no one got back within the final time frame, Pleased to report that Mr Fats was one of them though and hopefully it’s the kick start he’s been looking for? Think he was telling me his final return was done in around 3.31 pace?

A little warm down with Barts and Warrior Charlie and I was toast.

 

Tough session, and big day. Pretty happy to get it done though and have earned myself a rest day tomorrow.

Thursday big day, swim early then the final Biathlon for the year - bring it on.

 

Cheers

 

Sunday Long Run with 'I Dream of Enda' Laura.

Amazing what an early night and NO ale can do for you as I headed to the park feeling remarkably fresh for my first decent Sunday run for ages. Massive team of the Eastside’s finest and once Laura had told us all about her overnight adventure that she ‘Dreamed of Enda’ we were away. It’s a family blog so I won’t tell the story – ask her yourself when you get the chance.

Started with C.T , Enda, Laura, NOTB boy Brucie Lambo, Craig, and good to see the return of Jeet and Renaud back from New York as well as a few others. Good pace although I barely noticed it as I was still coming to terms with Laura’s revelation as we returned to the cafe with 6ks under our belt.

Picked up the later 7AM starters that included Gleeso, Hoey, Greta and even Champ (first timer) as we run the 10k loop although included the Woollahra Hill part instead of the flat Captain Cook + Stadium route.

With 16ks down there was just time for one flat 4k loop and armed with Hoey, C.T, J-Fen, Brucie and Champ just about hanging in we picked the pace up to  finish it off at 4.10 pace.

20ks done and dusted in 87.20  average for the morning 4.26s

6ks – 27.35 @ 4.36s

10ks -44.00 @ 4.24s

4ks – 16.00@ 4.10s

 

Stunning morning all round and for the first time in ages I felt as if I was moving OK today.

 

Finished off with coffees with Jeet, Renaud and Laura before we headed to the crème –de-la- crème of the Inner West for the finest Bacon & Eggs on offer with the team. If Blog reader #1 Durante and Birchy can destroy ‘Harry’s Hot Dogs and Pies then I think we have a rival when it comes to the breakfast table ...... Champ demolished his by the time the ‘Chilli Jam’ aromas had even hit my nose.

For a full detailed report check out HuRTS #4 blogger Michael Ho as he can describe it in greater detail than I can.

 

*** Also NO sign of Pommy Birchy this morning, and if any of the NOTB boys sees him looking lost can you please return him safely back to the East. Last spotted with a picnic blanket around Narrabeen Lakes feeding the ducks (or was it Big Bird?) .... I do worry about the poor lad at times.

 

 

The start of the St Peters Park Run

 

and coming in for the finish 18.26 later
Actually look better at the end then I do at the start - form wise.

Photos care of Enda Stankard who made himself useful despite doing bugger all for the rest of the morning.


Cheers

 

St Peters Park Run 18.26 - 4th

Friday.

Too good a day not to go to the pool even if I was tired and wasn’t in the mood, After all the excitement at last week’s T/T today’s was a more sombre affair with NO Coach Walker, Fancy Pants Gleeso, Yum Cha Brendan or even the Leech but still had good company as Crossy Lad returned (with TWO Vietnamese girls sitting on the side for him after his holiday in those parts last week), Todd and Kroney.

After a warm up the set was 1 x300 and basically 16 x 100s (one fast, one slow), Taking it in turns the boys were smashing out the fast reps with Kroney knocking out one at 1.18, Todd 1.20 with mine being perhaps the slowest at 1.23. Was forced to sit the odd easy rep out in order to get the longer recovery but even then by the 14^th I was done.

Had a chat with Hoey in the next lane and helped him out for a sub 1.45 lap and decided to call it quits after that.

Controversy of the Day -  Well we’ve had Pool buoys, paddles, and the floaty pants have become fashionable, we even had Kroney in his Speed Suit last week in order to take out the Duck, BUT today we went to new lengths, Step up....... CHAMP, Yep, not only has he joined the Floaty Pant Club but he swum with his Bright Yellow Flippers, FFS.  Never seen the likes of it, shocking turn of events. Whatever next? Tommy H will be coming down in his dingy.

Champ - The Shame Files.

Few beers in the evening, over at Lion brewery capped off a good day, may have been better had I got the invite to join Tommy H, Barts, C.T ‘Q’ and Birchy but sadly I was to get snubbed once more.

 

Getting into the Festive Spirit - care of a visit to the Lion Brewery.

 

 

Saturday.

Had a rare Saturday break in work and despite feeling less than average after one too many beers I headed over to St Peters for the World’s Toughest Park Run. Didn’t really notice anyone familiar although there was a Stankard on the starting line with a little bit of heart..... Yep, Angela was out for a trot so I knew I couldn’t take it too easy.

Went out pretty strong and after ‘The Mad Asian Professor’ went out like a gun, I was in a group of 4 covering the first in 3.22, Settled a little for the 2^nd as one lad pulled away and I sat on the shoulder of 3^rd place at the 2k marker just at the clock ticked over 7 minutes.

A left turn at the roundabout and you have a steady climb for 500m before you hit Kosciusko and its’ here that I was thinking those ‘Nelson Mandela’s (Stella’s) weren’t such a good idea last night after all as I struggled to get to the top.  Made a conscious effort to lengthen the stride out coming down and around the flat oval at 3.5ks in the process reduced the gap on 2^nd place to about 20m. By the 4k mark I was running on fumes to be honest and that final kilometre was tough as I was passed with about 600m to go,  Had one final effort to see if I could get another chance but with 10m on me I had to settle for 4^th for the morning as I crossed the line in 18.26

For the record, the Mad Professor who looks very dorky and has the strangest running style won in 17.05 – bloody quick on that course.

Par performance for me but it’s about right for where I’m at at the moment training wise so won’t complain, and can’t really expect more when I’m only doing about a third of the run training that is needed.

A good coffee and chat post run with the Stankard’s was the order of the day before heading out for some good ‘Nose Bag’ (breaky) after.

 

Its normally about now that I say ‘Big Weekend’ coming up ....... But, after a busy week I’m trying to take it easy for this one and have NO plans. I might just stay home and enjoy the footy all weekend and watch the Mighty Potters give it to Man City. Tough game this one but it’s the place to be this weekend if you want to hear electric atmosphere. Mate Sammy Aggers always goes on about the noise at Selhurst Park with his Tin Pot outfit. He really needs to get himself to the Brit to sample the real deal.

Will be close, but I’ll stick my neck out for this and go for the home win especially as I’ve just heard star players Aguero and Toure will NOT be playing for the Sky Blues.

Stoke 2 vs. Man City 1

 

 

With staying in tonight it will mean however that I will be able to get my long run done in the AM and will look to knock out 20ks first up, even heard there could be a breaky going post run at one of the Inner West’s finest ?? Wouldn’t want to miss that now.

 

Not the most dignified - and that was just getting INTO the water at the recent Coogee 'Wedding Cake Island' Swim.

Have a good weekend

Train Well, stay safe

Cheers

 

 

A.B.C Biathlon Race #9 - 19.05 for 3rd Overall.

AM. Normal 3k swim to start the day, Nothing too difficult today, just trying to hold a certain pace throughout and breaking the sets down. The 8 x 50s were tough towards the end though rolling every 55 seconds.

 

PM. 9^th race in the 10 race series for the biathlon at the A.B.C Pool brought perhaps the best conditions for the year, and no sign of Mike Leichwark but he was replaced by PRO Dave Matthews and good to see HuRTS Adrian McGarva show as too Julia Degan for the ladies.

My main rival for 4^th absolutely smashed me last week in the run leg so I was keen to stay closer this time around as I know even with a 15 deficit I can swim him down. The first 1k is tough and I find I’m sitting off the front pack of 4 by about 15 metres whilst Adrian Mc is happy to sit with me, Notice we close the gap slightly for the 2^nd as I hit the turnaround point in 7 minutes dead (fastest of the year) and for once I feel as if I’m not dying. I say it every week – BUT this week I thought I could actually bring it home stronger and with Adrian pushing all the way I wasn’t keen to let it slip seeing I was moving OK.

Around the 3ks marker I could sense a small break between us and on the final hairpin at Mrs Macs I notice I had a healthy 30-40 metres on Mr McGarva, pushed hard for the final 200 and was mighty happy to get part one down in a seasons best 13.47

Down the steps and try my best to get the heart rate down without losing too much time and find I’m only about 4-5 seconds from ‘The Rival’. Happy then to go past him within the first lap of the swim and from there was just focused on holding a steady time knowing if I could do my usual 5 minute/300m I’d post a solid time. 250 down and couldn’t see nobody ahead and with 4^th and 5^th about 20 metres back the pressure was off but I still worked it all the way to the wall before touching out in 19.05 (Previous best for the season was 19.29) for 3^rd overall. Swim leg was completed around 4.55

Delighted with that too be honest, and with only one race to go, the question is can I dip under that magic 19 minute mark? Well with good conditions and with perhaps a little help from some faster runners around my level who knows ?

 

Headed over to the Woolloomooloo Bay Hotel after to find ‘The Chairman (and his NOW famous Tea towel shirt) still out from his luncheon alongside Pommy Paul Birch, good few beers with the boys over a game of pool as the banter started to fly around.

The two boys in good form........... unfortunately the same can’t be said for their pool playing as they were getting a spanking from some Welsh Plonker who seemed to irritate the $h!te out of Tommy H.

 

Cheers