Rushcutters 6 x 600m Efforts

Down to Rushcutters for the alternative HuRTS session today that saw possibly the smallest turnout in history with only 5 and that included myself. Still, what it lacked in numbers it certainly made up for in talent as the likes of C.T ,Enda, Todd and Elle were all out to add there finishing touches towards this weekend’s races.

Marked out a course for the 6 x 600s that we wanted to do, and despite marking it twice before the guys got down it still worked out long when it came to the efforts (630m) Bloody hopeless?????. Anyway with C.T ahead, I had Todd sitting on my heals for most of the session, with Enda behind running at 3.45per/k (his race pace) for Sunday, Only a relatively short session but was pretty happy with the way it went today – not so much the times but how I was able to hold form, even if it was for only 3600m

Times and pace were;

2.05   @ 3.09 per/k

2.05   @3.09

2.03   @3.08

2.04   @3.08

2.06   @3.10

2.04   @3.07

Pretty much wraps it all up now before I head north Sunday, although will be out in the morning for one final spin around the park. Training has gone OK for this prep although have been disappointed with the last two races (Striders & Launy 10K) that knocked the confidence a little and I could have done without the latest cold over the past 8 days ? Still, I can’t do any more so it is what it is and we’ll see what develops?

The footy excitement continues tonight with two more matches to watch, My tip Argentina play the impressive Swiss team, that could spring an upset, as to could the Belgium against the U.S.

Timmy’s tip – Take the Argie Bargies & Belgium both to win 2-0

Elsewhere in news from the motherland comes that ‘Old Rolfie’ is going to be spending time in the Slammer come Friday after the Guilty verdict came down on him and his Wobble board. Jeez, he’ll be needing more than his 3^rd leg when some of the naughty boys get a hold of him behind bars. Bloody Pedo….. can’t believe I grew up watching the likes of Jimmy and Rolf on the telly, whatever next? …….Don’t tell me,  they’ll be calling up George and Zippy from Rainbow .

Very Sad state of affairs.

On a brighter note , I’ll be going through all the runners for Sundays Half / Marathon and give you my predictions for everyone that may surprise one or two?

Cheers

Running Royalty with Wellings, Farmer ......and Bray.

Still felt less than ordinary as I met a massive gang at 6.30am that included Barts, C.T , Birchy, Jeet, Corky. Elle, Renee, Enda, Super Kev, The Shire’s #9 Damo Bray and leading 5000m Comm. Games girl Eloise Wellings gracing us with her presence before flying out to Glasgow this week. The sight of the morning being Jeet who despite it been pitch black at 6.20 had his sunglasses ON…..What’s that about?

Worked the normal 6k loop around the 4.36 pace before returning to the café and setting off on the 2^nd loop, Only did 4ks with the team as I cut short as I had to meet another group (with clients) as a final hit out before the Gold Coast. Another big group this one and even found myself running alongside Pat Farmer who was talking about his latest ‘Middle East Peace Run’ over 1500ks that he recently completed.

Did the outside fence of the park that works out being a 7k loop, pace was nice and easy for this one – around the 4.50 mark before my GPS watch battery was to die on me. One of the girls then wanted to do the last 7ks at her marathon race pace (4.30per/k) and asked if I would run it with her. She wasn’t messing around either knocking out some of the faster sections around 4.15s that saw me battle to hold even that pace.

Still 24ks all up – pretty stoked with that all things considered. Never felt that good at any stage of the morning to be honest and will need to cut right back this week to give myself half a chance of getting a decent run on the Coast on Sunday.

So it was a case of running with royalty this morning, Eloise, then Pat Farmer and to cap it all nice to see a return of Damo Bray to the team, who continues to be baffled at his slid down the Shires rankings (not my fault more people from that neck of the woods keep joining us)

Afternoon beers were on once again, and it was to take something special to get me out of my Inner West Sanctum, and so it was over to Bondi for a young man’s birthday. Got on the “ A list’  from Cillian Stankard to help celebrate his 2^nd birthday. Good team in attendance with Kanser, Super Kev, PLOD and Cement Hanley all getting in on the act as I had to settle my outstanding bets care of England’s horror show at the World Cup over the past 2 weeks.

A bit on the dark side (still didn't stop Jeet with his glasses) the team BEFORE todays start.

And then the 2nd group, with Pat Farmer (centre), all heading to the Gold Coast next week.

How should i see loitering around the cafe? Kenny on his bike, asking if it was his 'Right Side'? Answer..NO.

Settling debts time with Paul 'Cement' Hanley & Enda Stankard, thanks England once again :(

Man of the Moment -Cillian Stankard on his 2nd Birthday with proud parents Angel Ange and Enda.

Yep, its not been out for a while BUT Mrs PLOD was telling me yesterday that she have NEVER seen, So i have to keep my readers happy.

Cheers

Slow Steps Back

Got up from the sickbed and really wanted to do some speed work but simply wasn’t able, so was left just to do some easy ks for the morning.

Met up with Sharonne in Bondi Junction before running the 2.5ks to the park where we did the normal Sunday 10k loop and returning to the junction. Really struggled again and felt as weak as a kitten at times but happy to get some ks in the legs at least.

15ks all up at a very pedestrian pace of 4.49s

Will try to get out in the morning for some form of running with the guys – won’t be going the normal sub 4.30 pace that’s a certainty if I do join them, and  thinking I may even be better running solo at my own pace as I try to shake this bloody man flu in time to be able to run the Half.

Stopped off on the way home for a coffee in Kenso and who should I find looking all relaxed, tanned,  reading his papers already on his 4^th coffee with NOT a care or child in sight (despite his wife away in Ireland)? BUT Old Kanser himself. Unfortunately still out with injury, Dave has got the trusty bike back out in order to maintain some sort of fitness.  The disappointment of NOT running for Kanser is made all the easier in the fact that his beloved cycling top gets chance to get another airing (see below).

A rest day in the footy last night, but the knockouts start again on the morning with hosts Brazil taking on the impressive Chile, Could be a banana skin game this one and Kanser was telling me that he actually fancies the Chile’s to turn them over ?

Can see a close game but can’t see it happening

Timmy’s Tip – Take Brazil 2-1

Sad day today as I read that old ‘Soul Man’ Bobby Womack has passed away, Jeez, that takes me back to the days in the basement throwing shapes to the sounds of the Soul Train & Motown Magic. Many a fine hit were made but one that sticks with me was this classic – Love Wars

https://www.youtube.com/watch?v=42p0XApwQFw

Dave 'Kanser' Kane complete with his favorite 'Alpe d' Huez' cycling top that almost finds its own way to the coffee house.

Cheers

Man Down with Major Man Flu

Dying of a head cold that would bring a lesser man to his knees, and although I was keen to get out to Rushcutters Oval for the HuRTS pyramid session it just wasn’t going to happen.

Did however get out around the park for an easy 12ks – although it was anything but as I struggled around big time and was happy to even finish as I was light headed and had the flushes all the way.

Worked at 4.48 pace for the 12ks before returning home to my sick bed for the day.

I think I may have been overdoing it the past 2 weekends. As well as not sleeping properly due to the World Cup football so will be looking to have an easy weekend this week before we head to the Gold Coast next week for the Half Marathon.

Congratulations overnight to the HuRTS top lads who ventured down to the ‘Shire’ to help out Eloise Wellings before her Comm. Games 5000m race, Looked a pretty solid hit out by all accounts with the Chairman leading the charges home to PB in 15.28 with C.T some 7 seconds behind and Barts not even in the home straight as the Chairman crossed the line J

The group stages are coming to an end in the footy, with the important knockouts coming up. Argentina are still looking good with main man Messi still producing the goods up front.

Big game tonight with the clinical Germans taking on the Yanks , that promises to be a good game, Think the States team may have missed their chance after conceding a last second goal against Portugal and I wonder how much it may have deflated them?

Timmy’s Tip – Germany 2 v USA 0

Latest Bottle Opener coming out of Brazil.

Suarez getting ready to get his teeth into the Italian defence.

Cheers

HuRTS 4 x 10 minute Efforts (2 mins Rec)

Friday – Met up with the proper Irish #1 in Robbie Neil who after a weekend in Tassie from our touring trip agreed to join me for a session and he helped me knock out 5 x 1k reps at McKay Oval Centennial Park. Felt pretty good on the first rep with Robbie pushed me to a 3.19

Held the pace for the remaining, with Robble helping out and joining in on each set at the 400m mark to keep me honest.

Great session and will try to get him back out for more in the future.

Tuesday. – Had not done a Tuesday session with the boys for weeks so after a monster weekend away down the South Coast playing golf I thought I’d go in and do the hard yards as penance to atone for my sins. The session was 4 x 10 minute efforts. A good team out with #1 Tuckey starting to put together some stronger runs leading from the front, with Tommy H & Quinton taking the softer option of an easier session and good to see Taffy Jimmy back into it after his recent break to the ‘Valleys’

Felt OK going out on the easier part (downhill’s) even leading with Tucks (well for the first 90 seconds) before some of the quicker guys got into their stride and came by, Managed to keep it pretty even and was short of the stone gates at the 10 minutes by about 150m (?) averaging around the 3.44 per/k mark

I knew the return was tougher so had to dig in and felt it pretty much on the hills so was delighted to get back with 5 seconds to spare.

The 3^rd rep is always the killer so I backed off slightly with the pace down from the first but was still holding my form and running OK. I had a word with the Chairman in the break and asked him if he could help out and get me home for the final rep? After he managed to finish his conversation with Razor Wareham I got his attention and he did as asked and he earned his pay for the day – sheltering me from the headwind on the way down to MMC and pulling me up the tougher sections of the hills. Very happy to then get back to the Stone Gates in 9.36 with still 24 seconds up my sleeve

Average pace per set and distance covered;

3.44 per/k – 2.7ks

3.43 per/k – 2.7ks

3.49 per/k – 2.6ks

3.42 per/k – 2.6ks (home in 9min36)

Good session done, and happy to get through it especially the second half of the set.

Well it would be amiss of me NOT to mention the footy World Cup – although Enda Stankard seems to have said enough for the whole HuRTs team with a constant barrage of abuse and opinions especially when it comes to his views on the English team.

Yes, It’s been very disappointing tournament from the lads, and I won’t hide from the fact we are simply NOT good enough on the World Stage. Although in truth the two games that we lost against the Italians and Uruguay were close and could have gone either way but that’s football.

I have watched loads of the games but in all honesty I haven’t seen the Aussies in action – by all accounts they did well and showed a bit of grit …………..But the gap in terms of class and skill levels they are still a worlds apart from testing the big names of the game.

There has been some cracking games, and a few teams have impressed me , the Dutch have been the most impressive although I love the way the Mexicans and Columbia play the game. My tip at the start Argentina have not hit their straps yet so watch out for them come the knock out stages.

As I’ve said Enda has been very vocal lately on all subjects and it must be costing him a small fortune at ‘Rebel Sports’ buying all these jerseys in an attempt to jump on the bandwagon? It’s embarrassing to listen to him and I’m actually embarrassed FOR him as his hatred for the English is comical. It took fellow Irishman Kanser to give him a serve last week to make him pull his head in and to put him in his place.  Kudos to Kanser on that score ;)

Will be back out tomorrow for the Thursday HuRTS set down at Rushcutters

More footy tonight

If you are looking for a tip?

Back Argentina to beat Nigeria 2-1 with my man Aguero getting a brace J

cheers

Same Same - BUT different

Decided to continue with the tempo theme in a quest to find some improvement before Gold Coast in a fortnights time and stayed in the park after work for more of the same but without the floating breaks .

A loop warm up to begin before getting into it, felt pretty good early on and basically just rolled with it as I tried to tick the ks off, Struggled on the uphill 5^th k that returns me back to the café that saw the time drift out  but happy enough to finish averaging 3.44 for the day with a faster 3.39 last one

12ks all up.

Big game in the morning for the boys – against the La Celeste, Uruguay team. Both teams lost the first match so a repeat will see them join Spain, Australia and Cameroon on the plane home after only two matches.

This is Timmy’s BEST bet so get on …….. England to WIN 2-1 (and hopefully progress into the knockout stages), I tipped you Sturridge to score against the Pizza Lovers, this time get on Shrek lookalike Wayne Rooney to smash the back of the net at some stage of the 90 minutes

I didn’t see the Aussie game (again) but I heard for a second time that they played well and came out of the match with credit and went down fighting – fair play to them and will be interesting to see how they play the final game against Spain now that the holders have also gone out the tournament?

Enda Stankard is hosting a 5am breakfast in Bondi in the morning – to get in you will need to be wearing the Red, White & Blue colours – so make sure you get around there early and sing your heart out for the lads. Doors open 4.30am with English Breakfast Tea served upon arrival.

Cheers

Tempo Time - Yet Again

Tuesday.

Still feeling a little dusty first up after the weekend’s events but knew that I had to get back out there and do the promised tempo session that has been constantly missed.

Lucky enough to catch up with Sharonne and coach Vlad in the park so just fell in with them – had planned to do a 40 minute tempo (turning at 20 mins) but changed slightly to do 3 x 12 minutes with a 90 second float between each set and regrouping.

A 4k flat loop warm up to begin and then it was into it , as I settled with a  3.46 per/k pace covering over 3.2ks in total, the second effort was tougher as I retraced my steps back to the café. Would have been happy to call time then to be honest as I felt I was laboring over the later parts of the effort but you always seem to be able to find something for the last rep and I somehow managed to get the dreaded 3^rd rep done.

Distances and pace for the 3 reps were;

3.2ks @ 3.46 per/k

3.10ks @3.52

3.14ks @ 3.50

Happy enough with that although I really do need to be getting those tempo sets back down to around the 3.45 mark – and without the 90 second breaks. Still I’ll take that especially after racing on the Sunday.

14ks for the morning.

Wednesday.

Just logged a few ks in and around the park, thought I may see Enda and the Hardman boys but there didn’t seem to be the crew around this morning? Although did see PLOD who was running pretty strong at one point, caught him in the middle of one of his 9 minute efforts that saw me tag along for all of about 3 minutes before realizing that it was too fast for me on my recovery day and I didn’t need to be doing things like that before bidding him farewell for the morning. (think he was going about 3.50s)

All up 12ks done average pace 4.29 ( and that included the speedier 3 minutes with PLOD)

Will be back out tomorrow , not sure what the set is with the boys in town although I may even just do another tempo by myself in the park.

This morning saw the first of the group games completed with hosts Brazil and Mexico battling out a scoreless draw – thanks mainly to the keeper from Mexico who made some brilliant saves.  Tomorrow it’s the Aussies up again, this time against the Dutch lads…….Oh dear, it could be anything this one after the way Holland spanked the Spanish on Saturday morning.

Timmy’s Tip,  Take Holland to win 3 – 0

A couple more pics from Sunday as well.

A Happy team - Tommy H, Elle, Pommy Paul, Corky O'Conner and Laura

Tom pleased to get within 2 seconds on Kenyan Kipsang on his way to a 32.07 PB ....and smashing Barts time in the process.

Pommy Paul, also happy after taking out his girlfriend as well.

It was all set up .........Sadly neither England or I could get the result we wanted :(

Cheers