Monday, July 31, 2006

Manic Monday 7ks

Well a long long day at work. Try 14 and a half hours combined with end of month.
And I have some cattle shagger leaving dirty posts on my blog.

Got out for a run at 10pm. What the hell!
Just did one lap of Centennial Park in the dark around the outside fence. Mostly grass and dirt for this run. Ran 7.13ks in 39:45. Average pace of 5:34 per klm.

Still have a head cold and a very stiff right thigh muscle I think. I believe I hurt it last week when I did those hill reps. Well it seems to be from then anyway. Maybe I need a massage.

And Run 2 Become I am intending to run both Striders and the relays if I am needed. If you go hard at Lane Cove that may effect the relay.

Sunday, July 30, 2006

Bay Run Race 7ks

Down to the Bay again with the start just below Leichhardt Oval on the bay run. Generally accepted as about 7ks depending on how you get up to the Iron Cove Bridge. This year we were told the length was 7.05ks. My Polar measured it as 7.03ks. So pretty spot on.

Met up with a few Striders before the race and we hastily put a team in. The team was Easy Tiger, Professor, Fake Plastic Trees and myself.
The start was pretty quick with a large start area then cramming into a small 5m wide space within 50m as we headed up and over Iron Cove Bridge and around the bays and back to the start again.
Just never got into a decent rythym at all and felt heavy in the legs with my breathing difficult due to the cold I picked up this week.

Finished in 28:46. Disappointing but entirely expected from me as I just have not had good rythym in my running since before Sutherland to Surf last week.

Aside from that the team entered as Sydney Striders came third, so we picked up a free Bay Run cap for our efforts.

A well organised community fun run for only $20 with a timing chip. They had 770 runners in total for both male and female. Their largest ever apparently.

Friday, July 28, 2006

Easy Run-35 Minutes

I ran into Centennial Park tonight to do this run. So ran on the grass/dirt trail mostly, doing a lap of the park and heading back home.
I was looking for Blue Dog as the park has plenty of off-leash areas but he was nowhere to be seen. He must do Friday nights at the Bay Run.

Ran 7.2ks in 35:25. Average pace of 4:55 per klm. Nice and relaxed.

Thursday, July 27, 2006

6x1k Reps

Around the bay with 26 miles and Guzzo. Actually they ran past me at one stage while I was doing some reps. Guzzo was chasing 26miles.
It was 17 degrees when I started according to the car, and 15 when I finished.

I did a 1k warmup and a 1k cool down after the session.
Reps were 3:37, 3:36, 3:40, 3:42, 3:38, 3:43. All done with a 2 minute walk recovery.

Didn't feel good as I have a head cold at the moment. Hopefully it stays there, and doesn't move to my chest.

A letter to Mum

Dear Mum,
I have been thrashing Superflake in every race this year as I feel it is the only thing I know to do. I really wish he would beat me in a race, but I just can't let him win one.

I must beat him when he is down. He has shown no respect to me as his elder statesman by beating me in races last year. Enough is enough and I can't let it happen again.

Watch on Sunday the 13th Mum at City 2 Surf and you will see Superflake crawling on hands and knees as I run over his flailing broken body. It is the just thing to do.

I will toast my victory with a Pimms and Lemonade while you have your Shandy.

Your loving son, Blue Dog.

P.S This was a letter taken from Blue Dog's blog. lol

Wednesday, July 26, 2006

Mid-Week Run 14ks

Out very late for this run. Wore a long sleeve top as it was 15 degrees and knew straight away that it was too hot for that. Had to role up the sleeves.

Ran around Queens Park and Centennial Park which has a few hills in the run. Stayed a fair bit on the grass and dirt. Shoes were pretty muddy after the run due to the rain in the last week.

Ran 14.5ks in 1:15:22. Average pace of 5:11 per klm. Very slow tonight just didn't feel like running fast.

Tuesday, July 25, 2006

Hill Reps

A small start at getting me back to some sort of running form.

10 Reps of the Cowper St hill. Only 200metres up but better than nothing.
Each rep was between 50-55 seconds with recovery back down between 60-70 seconds.

Only 10 reps but they felt fine on the legs. Especially since the surface is a concrete footpath.

Monday, July 24, 2006

Rest Day

Blue Dog's mum has just worn me out! lol.

Wasn't intending to run as legs feel sore from the downhills yesterday, so in light of last years sorry state of affairs I'm not running today.

Just got the C2S number in the mail for the A1 start! Noticing that the numbers for this group start at 1501. I hope I don't have to run through 1500 to get past Blue Dog before Bondi. woof woof.

Sunday, July 23, 2006

Sutherland to Surf 11k race

Drove to the finish early, 7am, and caught the bus back up to the start. Caught up with a lot of CR's at the start, including Nando who I hadn't seen since the same race last year.
Started off the race with Blue Dog chatting for the 1st 3ks about all the idiots that went off too fast. It was there that he eased away and I tracked him about 200m behind for the rest of the race.
The leg hurt a bit on the downhills so I needed to do short quick steps to stop any pain. Which in turn lead me to using heaps of energy on the flats to keep my place and pace. Was passed on nearly every uphill. No hill reps for a year is starting to hurt me.

Professor came past about the 4k mark I think and I was then in a bad hole till about the 9k mark where I seemed to find some energy to pass him back and then have the battle along the beach to the finish.
Finished in 43:30 over last years 41:48. Obviously slower but at least I broke the 4min ks for the first time in a year, at last years race actually. Blue Dog did 43:10 I think.

A great afternoon BBQ sponsored by Bernie G & Blue Dog at their tropical watering hole.

Secret Team GBH training camp

No Vego sausages on that barbie!
2/3rds of Team GBH pre-loading before a race.

Thursday, July 20, 2006

Slow, so very slow 1k reps

Apparently I have speed to burn and Horrie and Blue Dog have no hope of beating me at Sutherland 2 Surf.
I'm telling you for the last time. I'm slow!!!!!!

Down to the bay again. Thought I might have been a chance for a run without rain. That lasted about 2ks before a thunderstorm came over and I leapt into the metal bus stop for cover.
Got through another k before another storm hit and I was standing underneath the road overpass for cover.
Managed to do the 3 reps back without more rain.

Reps were 3:38, 3:35, 3:36, 3:40, 3:43, 3:42. All done with a 2min walk recovery.

I had a 1k warmup and a 1k cooldown after the reps. Shoes were very wet from the water on the path and the rain of course.

Wednesday, July 19, 2006

Swim 50mins

Just kidding. Could have made some icy poles out of my fingers though.

Ran around Centennial Park making a great mess of my already muddy shoes that I haven't cleaned since the Bankstown mud pie race on Saturday.

I don't know what was colder, my face or my fingers. Got pretty wet during the run as the coastal showers kept passing over.

Ran 11.2ks in the 50 minutes. Mostly ran on the grass, mud etc.

Tuesday, July 18, 2006

Wet n Wild Mona Fartlek

I'm talking bay run with a flooded road and path. Howling wind and rain.
Where was everyone else?
Got absolutely soaked but loved the thrill of running in the rain/showers tonight. It was great fun.
Did a 1k warmup down to the 1k marker and then ran around towards the 4k marker and then back. Ran 6.5ks in the 28mins of my version. A little slower than last week. But it was a bit windy tonight, and I picked up a few kgs with the water in my shoes.
Did a 1k cooldown back to the car. Lucky I brought a towel.

Now I've got the heater on at home. Ahh!

Sunday, July 16, 2006

Cherrybrook Chase Fun Run 12ks

Up to Cherrybrook for this fun run which Plu described the course as not being very hilly. @#!$%&*$. I'll forgive Plu for that. I know it would have a few hills as per the area.
They were running a 5k and a 12k this morning. With a heap of Striders/Cool Runners doing either one.

Start was fairly fast downhill with the usual dodging of kids as 5 of them decided the front line was a good idea. The race went fairly well with me going through the 3k in about 12:30 and the 5k in 21:30 I think. It was here that a female came up next to me and I said to her I think you are in 1st place, only to discover a bit later she was 2nd. It was Jenny Mckenna a Strider who joined early this year and did Foster Ironman last year. We basically stayed together up and down the hills all the way to the turnaround and back pushing each other to go faster. Passed Mike F at about the 6k mark and then we didn't pass anyone else or getg overtaken.

Ran most of the way back until about the last k when I tried to chase the 2 guys in front to no avail. Finished in 50:05 and 10th spot. Average pace of 4:10 per klm. Very happy with that time on those hills.
Matt Robbie won in 41:09 by about 4 and a half mins. Sparkie won the 5k in 18:14.

Met at the race Plu, Grandpa, Pipe, Mike F, Sailaway, Go girl, Dash_Incredible.
Plus 2b was 2nd overall in the 12k and go girl was 2nd female in the 5k.

Now my legs need a rest. Sutherland to Surf this Sunday. 11ks of quad thrashing downhills.

Saturday, July 15, 2006

NSW Short Course Cross Country 8ks

The race was being held at the Crest at Bankstown, which meant I had to take my passport to travel that far. Didn't help when the M5 was blocked so I had to turn around before going in the tunnel and headed down Stoney Creek Rd etc. Heaps more lights. Due to this I only arrived at the course 20 minutes before the start. So, no look at the course and no warmup. Bugger.

Crowded start on a wet oval with a course that had a few hills, but nothing too bad. Plenty of mud which I managed to avoid except for my shoes, socks and legs. It was a bit slippery but I tried to run on the grass edges of the course to avoid slipping. It did work mostly.

I felt I had a pretty good run going through the 1st 4k in about 16:30 and then finishing in 33:24 on my watch. I started it a bit late, so probably a few seconds off. Average pace of 4:10 per klm. Not too bad on that very twisty narrow in places course. The downhill section by the houses which was muddy slid you towards a creek with a fence to stop you. Fun! And one of the corners was fast downhill along a road with a sharp right turn which was a bit hairy when my shoes slid away towards the road. Nice skid mark left!

Striders did ok with the medals. Brightshoes winning his age group I think. The 45+ male team was 3rd and the open team was 2nd.
The females I think came in 2nd in the opens and Lucy C was third overall I think.

I'll be glad to get back on some wet bitumen tomorrow at the Cherrybrook Fun Run. At least the ground will be stable.

Thursday, July 13, 2006

Mona Fartlek

A cool night around the bay run. No CR's spotted at all. Still ran in singlet and shorts though.

Ran my version of the Mona Fartlek in which I add two 2 min reps at the start with an equal time as the float. Adding 8 minutes to the usual 20 minutes.

Did a 1k warmup before hand and then a 1k cool down after the session.

Ran 6.75ks in the 28 minutes. Average pace of 4:08 per klm.

Last time I did this session the pace was 4:14 per klm. Session felt good with the hard work at the end when you have to do the 15 sec on/15 sec float.

Saturday is State Short Course XC at Bankstown. Should be fun, forecast is rain!

Tuesday, July 11, 2006

6x1k Reps

Around the bay run again. It was really warm with a bit of wind.

Reps were 3:37, 3:41, 3:43, 3:44, 3:45, 3:44. All done with a 2 minute walk recovery.

Lungs just didn't like running tonight and felt really choked up. Hence the fast start and petering off at the end.

Full moon tonight. And when I was pulling into my street I saw a shooting star.

No CR spotting. With the weather this good I thought I might have seen someone. Nup!

Monday, July 10, 2006

Recovery Run 7ks

A lap of Centennial Park tonight on the grass trail.
A warm 16 degrees when I started but felt cooler than that.

Ran 7ks in 40:10. Pretty slow as legs felt really sore after yesterday's STaR.

Sunday, July 09, 2006

Ten Bridges Classic STaR 30ks

In fact Horrie and I counted 18 bridges if you count rail bridges, foot bridges and the few in the bush section.
Arrived just before six at Longueville to see a huge 6am group run off.
Horrie and I went off at 6:10am with a group including O Runner,Johnny Dark and Professor.

We were still all together up to the Harbour Bridge and were then dropped by them as the pace was much faster than we wanted to run. The 6:20 group caught us just after Anzac Bridge.
Horrie and I ran for a few k's with them before being left behind and picking up Paul Every and the three of us ran back to Longueville together.
You cross basically the Harbour, Anzac, Iron Cove and Gladesville bridge during this run with a final 1k in the bush, which was fantastically cool and quiet.

Weather was fantastic but the hands were pretty cold for most of the run. Professor and I were thinking of rolling Horrie for his gloves at one stage.

Ran 29.8ks after we did a little wrong turn in Prymont. Time for me was 2:47:19. Average pace of 5:36 per klm.

Next Saturday is Aths NSW Short Course at Bankstown on Saturday afternoon.

Saturday, July 08, 2006

East Met Cross Country 6ks

Down to nearby Pagewood for this race run by Randwick Botany Harriers.
6k's of cross country. The course was 2k so we did 3 laps.

Just never got into a rythym from the start and it felt really laboured my running style. It was never going to be good from the start.

Splits were 8:22, 17:11 and 26:16 to finish. Oh well at least it was short and crap.

Met up with Belinda and Horrie with young Tim, Bernie G and Blue Dog, Sparkie and Easy Tiger at the race.

Thursday, July 06, 2006

6x1k Reps

A warm 16 degrees tonight as I belted around the 'bay run'. Ran in only shorts and cutoff top.

Reps were 3:38, 3:42, 3:38, 3:42, 3:42, 3:44. All done with a 2 min walk recovery.

Did a 1k warmup and a 1k cooldown after finishing.
In this session I basically tried to do short fast steps which made it feel like I was moving faster, which going on the reps, I was. They felt great anyway!

Ran into Fats twice during the session.

Wednesday, July 05, 2006

What Happens on your Birthday?

My mother had this cake made and sent to work.
I did say I had a pair of Asics and wouldn't mind some lairy green ones.
The white on top with the candles in it is the sock.

Tuesday, July 04, 2006

Mona Fartlek

A bastardised version of Mona Fartlek. I created an extra bit as I felt the standard 20minutes was too short. So I did 2x120secs, 2x90secs, 4x60secs, 4x30secs, 4x15secs.

I added the two 120second efforts at the start taking the whole session out to 28 minutes.
I basically did the effort hard and the float pretty fast as well.
After the first effort of 120seconds and the float I was almost right on 1k.
After doing the last 15sec effort I did a 15 sec float to make the 28 minutes total.

Stats were 28:00 for 6.60ks. Average pace of 4:14 per klm. Felt very quick tonight.
Did a 1k warmup and a 1k cooldown for the session. Total 8.6ks.

Used the secret training location for this session. Ran in singlet and shorts as I didn't feel cold. Clear night with no rain.

Monday, July 03, 2006

Recovery Run 11ks

Managed to get out between showers tonight for a slow recovery run. The usual route into Centennial Park up to Oxford St and then down to Fox Studios and back. All run on the grass as the legs were really feeling tired tonight.
Strong southerly wind was blowing and the grass was pretty slippery from the previous shower.

Ran 11.1ks in a time of 1:00:11. Average pace of 5:25 per klm.

Shorts and singlet as it was 12 degrees. Balmy.

Sunday, July 02, 2006

Heartbreak Hill and the Parks 23ks

After a late night with a degustation dinner I didn't get out until 10am. It was fairly warm in the sun so wore a cap and sunglasses plus the singlet.
Ran from my place up to Bronte, Bondi Junction, Rose Bay, up haertbreak hill to Dover Heights and then back down Old South Head Rd to Bondi Junction.
I then ran back through Queens Park and did a lap of the outside dirt trail in Centennial Park to finish.

Legs felt very heavy and I really had no rythym going today. Must have been that Dinner last night.
Ran 23.11ks in 2:04:06. Average pace of 5:22 per klm. Lots of hills, grass trails and traffic light stoppages in this run. But legs were pretty tired anyway.

Saturday, July 01, 2006

Striders Homebush 10k race

My first Striders race for a year and it was back out to Homebush on the same date and race I set my PB last year. Wouldn't be that this time.
Started off too quick doing 3:46 for the first K and really regretting that. I was sitting about 30m behind Professor for most of the race just trying to keep him in sight. I did manage to get to the 4k mark in 16:03 but after that the k's got progressively worse.
Finally caught Professor half way around the sandpit just before the 9k mark urging him to chase Jo Cowan. We both started to do so as we only had a k to go.
In the last k I overtook about half a dozen runners including 2 as I raced across the bridge.
Was just pipped by Mike F on the line, to end with 40:35.

Fastest 10k race in a year exactly and 1:20 faster than the 10k race 2 weeks ago, so I'm happy with that. I am a minute and a half behind last years pace at this stage so need to do a lot of work to do a good C2S time. As in to get near the sub 55min goal.