Monday, May 30, 2005

Cruisy Run 13ks

Back in Sydney.
Have not run for a week. Just too busy at work. But that's another matter. This is a running blog.

Ran around the outside of Centennial Park. Where the lights are.
Surface goes from Concrete to grass to dirt to sand and tar. Any more left?
Not many out running tonight. Who said it was cold? Heaps warmer than Melbourne at night.

Ran 13.16ks in a time of 1:00:11. Average pace of 4:33 per klm.

No injuries whatsover. Very happy to be back on home turf.

Wednesday, May 25, 2005

June Races

I know it is still May, but since I won't be racing this weekend I thought I might list what I want to do in June so I won't forget.

June 4th Sydney Striders 10k Club Race at Lane Cove National Park. + Bratclub 5 or 10k in the afternoon at Malabar.
June 11th East Metropolitan 7.5k Cross Country at Sydney Park
June 19th Mini-Mosmarathon 10k Race.
June 26th Kembla Joggers Half Marathon at West Dapto.

Plus the two Striders STaR's 30k training runs on June 5th and 11th.

Plans have changed a bit. The East Met x country seems the go instead of a trek to Dapto.
And I found a brat club race same day as the Striders race. Both courses very hilly.

Monday, May 23, 2005

Rest Day

Arrived home about 7.00 pm with the rain coming down.
Decided not to run. My foot is a little sore after the race on Sunday.
Yes it does rain in Melbourne.

Next race will be Striders 10k at Lane Cove in early June.
Moving back to Sydney this weekend. Excellent.

Sunday, May 22, 2005

SMH Half Marathon 21.1ks

Woke early at 5 am. Made my way to the start arriving about 6.45 am.
Had to make two toilet stops before the start. Better than going on the run I reckon.
Must have been the pasta. It was not from drinking too much water early.

Met up with at least a dozen cool Runners before the start. Can't name all as I am embarrassed to say I have forgotten some. Sorry.
Made my way to the start area about 7.15?
Kept my distance back from the start line a fair way, about 30 metres I think.
They may knock about 15 seconds off my gun time. Started with a few older striders nearby me.

Blue Dog pushed past me to get a better start. Your secrets out Dog. Hah.
Told Vespa to get up the front as she pushed past me before the start.
Must have helped for both as they had cracker races.

I thought I went out ok and just tried to stay a steady pace no matter how many people went past me. I reached the 5k in about 20.55.The drink station here was a bit tricky, on a slope and a corner. Why not place it up the hill either side. Got to the 10k in 43:00 I think a little confused on where the sign was. Don't remember any other splits.

I didn't think to me the hills were as bad as others have made out. They drop other runners back towards you enabling you to pass them.
I liked the course, the loops enabling you too see the front runners moving so fast and the back of the packers showing all the guts to get to the finish.
Saw Lucky Legs as I was going up Hunter St the 2nd time, with police escort as Brett Cartwright was about to come from behind down the hill.

The CR cheer squad was unreal and got a great pump running away to Pitt st the 2nd time and then the last time going up Argyle St. Standing next to my parents they were pumped by the support. Thank you.
Ran the whole race on my own without having any Striders or Cool Runners around me, but you get that sometimes. Probably made me concentrate harder.

I did newly meet Minersrun and MacRunner before the start and Tuttle during the race.

The last 500metres was a blur as I could hear the announcer screaming sub 90, sub 90, sub 90.
Finally finished in 89:49. I have checked, my PB was 89:51. So a 2 second PB. Oh well.
It is four half PB's in a row, so that's ok.

Great to see so many people ran PB's today. I wish I had run better but there is always next year for this course anyway. And touch wood I will be a lot faster by then.

The finish had water, power bars, bananas and a sunday paper.
Picked up my bag as soon as I could get up the hill. A quick stop at the Striders Whites house. Thanks for hosting. Fantastic house and view.
Off to the Swans match, missed the pub again. Had a beer at the footy instead.

Friday, May 20, 2005

Shorter Run 5ks

Last light run before the half.

A fairly gentle 5k in 21:02.

Thursday, May 19, 2005

Short Run 7.1ks

Short fast run for the half.

7.1ks in 29:06. Average pace of 4:06 per klm.

Took me a while to warm up on this run.

Cold night, single figures and I'm running in shorts and a singlet.

Wednesday, May 18, 2005

Rest Day

Had dinner at a friends house tonight so no chance for a run.
So counting it as a rest day.

Tuesday, May 17, 2005

Speed Session 4x1k Reps

Well it was cold, dark, half moon and foggy night.
Not easy to run Reps in.

3:57, 3:46, 3:50, 3:52.

Had a 2min walk recovery between each.

I was hoping for better with the Half on Sunday.
But it is hard to run fast at night on a road with potholes in the half dark.

Monday, May 16, 2005

Recovery Run 7.1ks

Light recovery run tonight.
Half moon out and no breeze so to speak of.

Ran 7.1ks in 34:40. Average pace of 4:53 per klm.

Tomorrow a few hills to keep me focused for Sundays half.

Sunday, May 15, 2005

Westgate Bridge 21.7ks

Worked in the morning. Ran after watching the Swans beat Port in the AFL.

Ran 21.68 ks in a time of 1:41:40. Average pace of 4:41 per klm.

A nice easy run along the foreshore of Williamstown a bit windy and cloudy though.

No problems with my foot or any other pains. Legs felt good so it's all go for next Sunday at SMH Half.

Friday, May 13, 2005

Speed Session 3x2k Reps

Going for broke on Friday the 13th.

Session Goal: Run 3 x 2k @ 4min per klm pace.

First 2ks @ 8:08 average pace of 4:04 per klm.

4 minute standing recovery

Second 2ks @ 7:42 average pace of 3:51 per klm.

4 minute standing recovery

Third 2ks @ 8:10 average pace of 4:05 per klm.

Felt really good. No problems with my foot.

Thursday, May 12, 2005

The Natives are Restless-15ks

Was tooted by two cars while out on my run tonight.
Not sure why as I was running towards them and they were two lanes over.

I also had a car back out of a house driveway as I went past. Luckily I saw it but was forced from the gutter out into the middle of the lane. And then they tooted me. You idiot!

Ran 15.12ks in 1:11:22. Average pace of 4:42 per klm. A warm 14 degrees when I started. Warmed up after a few ks and felt good.
Tied the laces on the shoe with my foot pain a little differently after a tip from Miss_Skarmel. Worked very well. No Pain at all. Thanks for that.

Wednesday, May 11, 2005

The pace returns 6x1k reps

What a difference a few days makes.
Had a horrid 10k race last saturday and then a very unenjoyable long Sunday Run.

First run for the week was tonight.
Headed out to my usual spot to do my 1k reps.
Times were:

3:49, 3:51, 3:50, 3:54, 3:53, 3:53.

Did a 2 minute walk recovery between each rep.
The quads felt a bit tight still, but I don't use them much for the 1k reps.
Mostly the calves which felt very good.

Superflake Cruising Posted by Hello

Monday, May 09, 2005

Rest Day

Rest Day.
Very sore in the quads from those hills on Sunday.

Sunday, May 08, 2005

Buffalo Creek STaR 23.6ks

Asking for punishment I made my way up to nth ryde for the Striders STaR.
Started at 6.10 am in a group including Redback, Blue Dog, Auntie K, Truckie and Kevvie.
Straight up a hill 500metres after the start. Typical!

Decided to run the full 30k so when most broke off at the shortcut I kept going with Redback and Blue Dog.
At this point my foot started playing up so I waved Blue Dog and Redback on.
My last nights dinner had also decided it was time to go so I needed a very unscheduled pitstop.
After exiting the bush along Epping Rd I discovered the 6.00 group had gone past so I was running alone from then on. Helpful locals told me they were not that far ahead. Yeah right.

Got to the bush and it said on the map head for Marsfield. Well the first sign has no Marsfield on it. And I'm on the great North walk. Doesn't it end up in Gosford or something?

Had 3 or 4 left or right turns before some local chinese having a cuppa pointed me in the right direction as they had seen some striders go past earlier.

4ks in the bush was about 40mins I think. I was fairly lost in there. Lucky the M2 concrete makes a bit of a noise.
After that got out of the bush and headed for some park can't remember the name.
Another long pitstop ensued. It really was a nice steak and beers I had last night watching the Swans win.

When I finally finished I headed up towards Lane Cove rd and decided to short the run by heading to Epping Rd again instead of doing another 8 in the bush. No thanks.

Finished with 23.61ks in a very leaisurely 2:19:35. Average pace of 5:54 per klm.
Did I mention that the run was H4 out of 5 on striders run hill list.
Hunter St and Argyle Cut bring it on!

Saturday, May 07, 2005

Striders North Head 10k Race

With a southerly blowing and a humid morning I thought this might be an ugly day.

Started off with two lots of 3:50 ks and went rapidly down hill after that.

Was at the 3k mark in 11:43 and then the 5k came up at 19:58 so I new it would be a crap run.

The foot pain came back at about the 5k mark to remind me that it hurts. Got a tip from Miss Skarmel about tying laces so might try that.

Finished in a time of 40:56. Very disappointed with that. The PB is 39:54 on a hilly course.

There were a heap of runners at todays race. I'm guessing the 300 mark again. Action will be pleased.
Had the shock of my life about the 6k mark when Mister G powered past me and kept on going.
Definitely a PB not sure how big. Time was 40:20 I think. Couldn't get the grin off the face after the race. And he did a 60k training run last Sunday.

I am definitely not feeling fast at the moment. Even though my 1k reps get me under 4min/ks.
Only have two weeks to turn it around for SMH Half.
I was hoping to use todays faster time to push for a C2S preferred start. No chance.
Striders 30k STaR tomorrow!

Wednesday, May 04, 2005

6x1k Reps

Quite warm tonight 21 degrees when I started.
Not really any wind so to speak.

Did 6 x 1k reps with a 90 second walk recovery.

3:51, 3:44, 3:48, 3:46, 3:50, 3:52.

Felt ok just tried to keep the pace consistent throughout.
I still feel very slow. Hope that will pass soon.

Tuesday, May 03, 2005

Light Recovery Run 7ks

Spent 10 and a half hours driving from Sydney to Melbourne today.
So slightly buggered.

Ran 7ks in 32:40. Average pace of 4:50 per klm.