2k swim first up and had some guru in my lane who must have took pity on me and offered some help, even had the little beeper metronome that he let me use that kept me honest for the bulk of it.
Down to Rushcutters and with the regular closed with G.U.R it was over to nearby oval #2 for the mentally tough Pyramid session that includes 1,2,3,4,3,2,1 full lap (400m) efforts . A top group today with old regulars Leech, Branagan Brothers, Enda, Scotty, Toby, Krone and great to see Tommy H back for his first proper HuRTS set in a long time.
A single first lap to begin in 78 seconds kept me in the first group thereafter (even if I was last) but was happy to work off Leech and Brendan for the remainder. Happy to keep it all under 3.30 pace and mentally the 4 lapper was very tough to get through, Its more a relief after that knowing you are on the home stretch but I was still moving OK throughout.
Single lap to go and still had some petrol in the tank so kicked it down and was able to finish it off with a strong 74 second 400m lap
Times, 78, 2.48, 4.16, 5.54, 4.20, 2.43, 74
Another great session that I enjoyed and I do get more out of it when I'm running with the old school who I seem to bounce off especially when the old banter fires up.
Lined up a bike session in the park tomorrow morning, Macca, Enda, Leech, Super Kev, Paulie Hannell have all shown an interest so it should be a fun and enjoyable set if all rock up.
Cheers
Thursday, September 7, 2017
Wednesday, September 6, 2017
Centennial Bike 20k Time Trial
Man in form Tommy H put the call out to join him for a cycle session around the park and with the amount of Ks he's been putting in I knew I'd be doing well just to stay anywhere near him. I suggested a 20k time trial that consisted of 3 flat laps plus the hill that gave us 6.65k each time around.
Gun goes off and whilst I battle to click in Tommy H takes the advantage and is fast away, soon catch him then make a big effort to go past in the hope of putting a gap between us. Failed miserably, and then find him on the wheel for a half a lap. A very windy day and I'm battling on the front before the 'Geordie Boy' repays me with interest and bolts away. Do my best to stay with him but with the 700m hill to come his strength comes into play and he goes even further ahead.
Lap one done in 10.54 and from here on in it was two laps solo just trying to keep it relaxed whilst keeping the pace honest especially into the wind on each lap.
Any advantage I may have gained on the faster straighter sections I was losing again on the hills but I was happy to see the 3rd lap out in exactly the same time as the 2nd
Overall time for the 20k was 33.48 averaging 35ks per/hr with the Chairman a good 25 odd seconds ahead ( I think he said?)
Lap times 10.54, 11.27, 11.27
Brilliant session and despite Tommy being far stronger then me I reckon we got more out of the session by working solo then had we took turns on the front for the 20ks.
So its Geordie Boy 1 vs Stoke Battler 0 in the bike stakes but although he may have taken the battle today he still hasn't won the war as we head to Nepean Tri the end of October :). Means I just need to get more work done on the bike over the next 7 weeks or so.
Will be back out on Friday on the bike and have already lined another top shot up in Ireland's #1 Macca to join me to see what he has to offer.
Tomorrow its back to the pool.
Cheers
Gun goes off and whilst I battle to click in Tommy H takes the advantage and is fast away, soon catch him then make a big effort to go past in the hope of putting a gap between us. Failed miserably, and then find him on the wheel for a half a lap. A very windy day and I'm battling on the front before the 'Geordie Boy' repays me with interest and bolts away. Do my best to stay with him but with the 700m hill to come his strength comes into play and he goes even further ahead.
Lap one done in 10.54 and from here on in it was two laps solo just trying to keep it relaxed whilst keeping the pace honest especially into the wind on each lap.
Any advantage I may have gained on the faster straighter sections I was losing again on the hills but I was happy to see the 3rd lap out in exactly the same time as the 2nd
Overall time for the 20k was 33.48 averaging 35ks per/hr with the Chairman a good 25 odd seconds ahead ( I think he said?)
Lap times 10.54, 11.27, 11.27
Brilliant session and despite Tommy being far stronger then me I reckon we got more out of the session by working solo then had we took turns on the front for the 20ks.
So its Geordie Boy 1 vs Stoke Battler 0 in the bike stakes but although he may have taken the battle today he still hasn't won the war as we head to Nepean Tri the end of October :). Means I just need to get more work done on the bike over the next 7 weeks or so.
Will be back out on Friday on the bike and have already lined another top shot up in Ireland's #1 Macca to join me to see what he has to offer.
Tomorrow its back to the pool.
Cheers
Tuesday, September 5, 2017
Windy Barangaroo 1k Reps
Cycled into the city and after a short warm up with Laura I soon realized that today's session was going to be tough due to the high winds that was sweeping over the water.
Intended on going more controlled pace anyway today instead of trying to blast each one out but with a big enough group I think the key was just to tuck in where I could to avoid the cross-winds.
It was like Paddy's Day all over with the likes of Enda, Macca. Leech, Jac, Billy Batt and Dave Casey all in attendance and once the front 3 (Q, Fats and Mikey L ) all got away I found myself running much of the session behind Macca & Enda but in with Jack the Lad, Marko, Marc Ashworth and the Leech.
A steady 3.27 to kick off and I was keen to hold that for the rest that I was for once able to do. All 6 reps pretty consistent and once done I saw Jac who was keen for another and offered to pace her thinking a steady 4 min per/k would work perfectly. Unfortunately she was having non of it and decided that it would be her 'Hot Lap' and preceded to romp home in 3.39 Luckily #8 back to the start was more a cool down before I collected the bike and returned to the Inner West cycling like Mrs Daisy.
Reps; 3.27, 3.26, 3.26, 3.26, 3.27, 3.24, 3.39
Tomorrow I get to see first hand what all this fuss is about with Tommy H as I've agreed to do a few laps with him on the bike, Here's hoping I can even keep up.
Cheers
Intended on going more controlled pace anyway today instead of trying to blast each one out but with a big enough group I think the key was just to tuck in where I could to avoid the cross-winds.
It was like Paddy's Day all over with the likes of Enda, Macca. Leech, Jac, Billy Batt and Dave Casey all in attendance and once the front 3 (Q, Fats and Mikey L ) all got away I found myself running much of the session behind Macca & Enda but in with Jack the Lad, Marko, Marc Ashworth and the Leech.
A steady 3.27 to kick off and I was keen to hold that for the rest that I was for once able to do. All 6 reps pretty consistent and once done I saw Jac who was keen for another and offered to pace her thinking a steady 4 min per/k would work perfectly. Unfortunately she was having non of it and decided that it would be her 'Hot Lap' and preceded to romp home in 3.39 Luckily #8 back to the start was more a cool down before I collected the bike and returned to the Inner West cycling like Mrs Daisy.
Reps; 3.27, 3.26, 3.26, 3.26, 3.27, 3.24, 3.39
Tomorrow I get to see first hand what all this fuss is about with Tommy H as I've agreed to do a few laps with him on the bike, Here's hoping I can even keep up.
Cheers
Sunday, September 3, 2017
Sunday Log Run 25ks
Even earlier start then normal as I was awake and decided to sneak 5ks in solo before the usual 6.30am start time. Small team again with only the Irish team of Enda, Marko Branagan, Dub Vince, Brendan Fehon and Gerard to begin.
Usual 6k loop as we heard about Enda's lack of sleep and Brendan's PRO cycling days that may result in him returning for our Nepean battle in October? Returned to the café at 7am to nobody and we soon left the park to venture out to see some of Sydney's finest and pristine beaches along the East Coast. Up to Randwick, down into Coogee, Gordons Bay, Cloey, through the Cemetery and back up to Bronte battling the hills at the same time. Enda departed at Bronte to continue home as Gerard, Marko and myself made our way back to the park via Queens Park to complete a stunner of a 14k loop.
Got back to the café with 25ks done in 1hr:55 again averaging 4.36s for the morning that I was happy with especially factoring the hills and Saturdays effort.
Will take a rest day on Monday but be back for some speed work on the Tuesday.
Some good news to report and that our Chairman Tommy H has got his 'Times' like blog back up. Great for the insomniacs of the world but more importantly for my good mate in Singapore Michael Durante as it makes it so much easier for him to track this blog down.
If you are struggling to sleep check it out
http://pommytom.blogspot.com.au/
Cheers
Usual 6k loop as we heard about Enda's lack of sleep and Brendan's PRO cycling days that may result in him returning for our Nepean battle in October? Returned to the café at 7am to nobody and we soon left the park to venture out to see some of Sydney's finest and pristine beaches along the East Coast. Up to Randwick, down into Coogee, Gordons Bay, Cloey, through the Cemetery and back up to Bronte battling the hills at the same time. Enda departed at Bronte to continue home as Gerard, Marko and myself made our way back to the park via Queens Park to complete a stunner of a 14k loop.
Got back to the café with 25ks done in 1hr:55 again averaging 4.36s for the morning that I was happy with especially factoring the hills and Saturdays effort.
Will take a rest day on Monday but be back for some speed work on the Tuesday.
Some good news to report and that our Chairman Tommy H has got his 'Times' like blog back up. Great for the insomniacs of the world but more importantly for my good mate in Singapore Michael Durante as it makes it so much easier for him to track this blog down.
If you are struggling to sleep check it out
http://pommytom.blogspot.com.au/
Cheers
Striders North Head 38.24
Warmed up with a revved up Macca out at North Head and Ireland's #1 was my boy for the day as I'd had a $20 bet with the Chairman that he would get within 90 seconds of Darren Jordan plus in doing so I thought if I stayed with him in sight then I could go low 37s for the day.
Smaller turnout these days for the Striders although I did see the likes of Hoey, Hamish, Renee, Nicky R as well as favourite Scotty toeing the line.
Fast start but keen to not go crazy and keep Macca in view just ahead trying to find a pack to get carried along with. Find myself running solo from about 3ks though that makes it a hard slog as you head back to the start line. Had Hoey sans pushing a pram nearly take me out at the roundabout at 4ks as he tried to go past on the inside that forced me wide and resulted on the pram on two wheels that I felt was unnecessary and I will be having words for it when I spot him next. Down to the Stone Arch and back out for loop two and I was battling hard to stay on my 3.45 pace per/K. Just tried to break each K down though and enjoyed seeing the faster guys on the way home at the 8k marker with Scotty and Criniti battling it out, I would have put my house on Scotty for the win at that point, however I later hear that old Uncle took him by 10 seconds.
Time was drifting and I was now running 3.48s but still on for a sub 38 run if I pushed hard for the last 1K, Saw the 10k click over on the watch with a 38.08 but unfortunately I still had another 100m up hill before I crossed the line and I basically crawled over with the annoying Anna White just ahead with her usual crying / collapsing antics over the finish line that I could have done without.
So a disappointing 38.24 finish when I was aiming for 37.45 I seem to be miles off every race lately although maybe I am a 38 minute 10k runner these days and have to forget about trying to get back into the 36s?
Still I'll keep plugging away.
Run of the Day, Macca with his 35.xx, and I'll collect the $20 at the same time as even if Darren would have run I doubt he would have run low 34's ?
Back out for Sunday long run tomorrow.
It must be early in the race as Macca #1361 is still in sight of me.
Cheers
Smaller turnout these days for the Striders although I did see the likes of Hoey, Hamish, Renee, Nicky R as well as favourite Scotty toeing the line.
Fast start but keen to not go crazy and keep Macca in view just ahead trying to find a pack to get carried along with. Find myself running solo from about 3ks though that makes it a hard slog as you head back to the start line. Had Hoey sans pushing a pram nearly take me out at the roundabout at 4ks as he tried to go past on the inside that forced me wide and resulted on the pram on two wheels that I felt was unnecessary and I will be having words for it when I spot him next. Down to the Stone Arch and back out for loop two and I was battling hard to stay on my 3.45 pace per/K. Just tried to break each K down though and enjoyed seeing the faster guys on the way home at the 8k marker with Scotty and Criniti battling it out, I would have put my house on Scotty for the win at that point, however I later hear that old Uncle took him by 10 seconds.
Time was drifting and I was now running 3.48s but still on for a sub 38 run if I pushed hard for the last 1K, Saw the 10k click over on the watch with a 38.08 but unfortunately I still had another 100m up hill before I crossed the line and I basically crawled over with the annoying Anna White just ahead with her usual crying / collapsing antics over the finish line that I could have done without.
So a disappointing 38.24 finish when I was aiming for 37.45 I seem to be miles off every race lately although maybe I am a 38 minute 10k runner these days and have to forget about trying to get back into the 36s?
Still I'll keep plugging away.
Run of the Day, Macca with his 35.xx, and I'll collect the $20 at the same time as even if Darren would have run I doubt he would have run low 34's ?
Back out for Sunday long run tomorrow.
Cheers
Friday, September 1, 2017
Friday Swim
Resisted the temptation to get out on the bike this morning preferring to save my legs a little for tomorrows Striders 10k instead.
Decided though that a swim wouldn't harm and headed to PAP earlier than normal and armed with the trusty wetsuit knocked out a 1k straight in 17.54 Certainly wasn't the quickest I've ever done (down nearly 90 seconds on last weeks T/T) but I was more than happy just to feel comfortable turning the arms over. Angus rocked up soon after and then did a series of 200 and 100 reps as I tried hard to stay on his feet throughout. Even with the suit on I was getting dropped but he helped out big time and I was happy to end with a final 100m in 1.28
2.5ks done in total.
Can honestly say I never look forward to the swim sets but once I've got them done I feel better for it and look forward now to the Spring and Summer warmer months.
So Striders North Head in the morning, will be a struggle and hoping to keep Macca in sight throughout that will help me around the 37.45 mark (tipping Macca to run a sub 37 though). Last final hit out for me before Berlin and even though I'm not in form I'll be looking for a solid run and hopefully a confidence booster.
Even with the Striders I'll also be looking to back up on the Sunday with another long run, hopefully be able to add a further 26ks once again.
No English premiership games this week due to the International break, England has an easy game against one of the minnows of world footy in Malta away. For some reason we never seem to smash these teams as we should so with this in mind take the Malta 0 v England 2 scoreline.
Have a good weekend
Train/Race well
Stay safe
Cheers
Decided though that a swim wouldn't harm and headed to PAP earlier than normal and armed with the trusty wetsuit knocked out a 1k straight in 17.54 Certainly wasn't the quickest I've ever done (down nearly 90 seconds on last weeks T/T) but I was more than happy just to feel comfortable turning the arms over. Angus rocked up soon after and then did a series of 200 and 100 reps as I tried hard to stay on his feet throughout. Even with the suit on I was getting dropped but he helped out big time and I was happy to end with a final 100m in 1.28
2.5ks done in total.
Can honestly say I never look forward to the swim sets but once I've got them done I feel better for it and look forward now to the Spring and Summer warmer months.
So Striders North Head in the morning, will be a struggle and hoping to keep Macca in sight throughout that will help me around the 37.45 mark (tipping Macca to run a sub 37 though). Last final hit out for me before Berlin and even though I'm not in form I'll be looking for a solid run and hopefully a confidence booster.
Even with the Striders I'll also be looking to back up on the Sunday with another long run, hopefully be able to add a further 26ks once again.
No English premiership games this week due to the International break, England has an easy game against one of the minnows of world footy in Malta away. For some reason we never seem to smash these teams as we should so with this in mind take the Malta 0 v England 2 scoreline.
Have a good weekend
Train/Race well
Stay safe
Cheers
Wednesday, August 30, 2017
Monna Fartlek
Early swim set down at PAP to kick start the day, wasn't the usual 3ks but content to jump out and head for morning coffee with my crew with 2ks recorded.
Meeting at the Passenger Terminal it was a small but good crew out with the likes of Leech (minus 6kgs), Brendan, Special Q, Sammy J and 'Queenslander' Muzza back for a trot with us.
Monna Fartlek was the go that I thought a perfect set with Saturday's Striders 10k in mind that I'm hoping to get to. Started alongside the Leech for the first 90 second effort but as is normally the case my recoveries are so much slower as I then try to bring the heart rate back down I find myself cast adrift thereafter.
Kept it honest around Barangaroo turning at 10 minutes and tried to lift for the homeward journey despite having to do each effort by myself. This set is good in the fact mentally you can get your head around just doing 60 & 30 second efforts. Happy to get back to the start line with 8 seconds to spare without anyone coming past me for the second half.
5.35ks done in the 20 minutes averaging 3.45s
Speaking to Leech after who did the same set averaging 3.39s and I reckon most of the difference between us would have been in the recoveries.
Decent warm down back around the Quay and Opera House with Sammy J, Leech and Brendan capped a good little quick session.
Will head to the pool tomorrow for a few Ks as well as hitting the bike first up.
Cheers
Meeting at the Passenger Terminal it was a small but good crew out with the likes of Leech (minus 6kgs), Brendan, Special Q, Sammy J and 'Queenslander' Muzza back for a trot with us.
Monna Fartlek was the go that I thought a perfect set with Saturday's Striders 10k in mind that I'm hoping to get to. Started alongside the Leech for the first 90 second effort but as is normally the case my recoveries are so much slower as I then try to bring the heart rate back down I find myself cast adrift thereafter.
Kept it honest around Barangaroo turning at 10 minutes and tried to lift for the homeward journey despite having to do each effort by myself. This set is good in the fact mentally you can get your head around just doing 60 & 30 second efforts. Happy to get back to the start line with 8 seconds to spare without anyone coming past me for the second half.
5.35ks done in the 20 minutes averaging 3.45s
Speaking to Leech after who did the same set averaging 3.39s and I reckon most of the difference between us would have been in the recoveries.
Decent warm down back around the Quay and Opera House with Sammy J, Leech and Brendan capped a good little quick session.
Will head to the pool tomorrow for a few Ks as well as hitting the bike first up.
Cheers
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