Monday, October 30, 2006

Recovery Run 10.5ks

Ran into Centennial Park with the light still present in the sky. I love daylight saving.
Stayed mostly on the grass as the legs were pretty sore from the Six Foot run yesterday.

Ran 10.51ks in 1:04:35. Average pace of 6:08 per klm. I think I was effected by the afternoon sea breeze. Haha.

Saturday, October 28, 2006

CR 5K Challenge

I arrived at the bay early as I had to park my car near the finish so I could go off to work straight after. I was confronted by a very strong south-westerly wind with white caps on the bay. As we run the 1st 3k towards the South I decided I wouldn't bother with going hard today.
I did a 3k warmup around to the start to join the masses awaiting the Tiger Angel starting gun.

Started with the 19min group which included Colin and Nando but I had already decided to just cruise around the bay. So did just that being passed by the other groups near the 3k marker and promptly rolling to the finish with a 20:54. Saved myself for another day as I see it.

Ran the 1k back to the car to go to work for the day. Checked the weather while at work and we had wind speed today of 10-15knots with gusts 25-30 knots. Pretty windy.

Thursday, October 26, 2006

6x1k Reps

Legs felt like a pair of bricks tonight. Was not looking forward to cranking them up to run fast.
Down around the bay again. A nice strong afternoon seabreeze didn't help the reps get any better. To add to that it was also pretty humid.

Reps were 3:32, 3:30, 3:39, 3:36, 3:36, 3:34. All done with a 2 minute walk recovery.
Did a 1k warmup and a 3k cool down after the session.

Anyone missing my mystery hill reps look here:

It's in my profile!

Wednesday, October 25, 2006

Easy 10ks

Headed out around Centennial Park just as the Southerly hit about 8pm.
A bit showery and very windy during the run. Ran most of it on grass.
Legs felt pretty sore after the hill reps last night.

Ran 10.4ks in 54:55. Average pace of 5:16 per klm.

Monday, October 23, 2006

Recovery Run 8ks

Into Centennial and Moore Parks for this run. Stuck mainly to the grass to give the legs a rest.
Good conditions with a little bit of wind and about 17 degrees.

Ran 8.1ks in 42:38. Average pace of 5:15 per klm.

Sunday, October 22, 2006

Straight to the Pool Room

First trophy in 19 years of being in my surf club. Christened with a beer what else.

A lazy Sunday

Sydney Adventist Hospital Fun Run 10ks

Up to Wahroonga for an 8am start of this race. The suburb is noted for its hills and the race certainly didn't disappoint. The weather looked a little dicey before the start but we had no rain during the race. There was a 10k run, 5k run and a 5k walk going on.
The 10k was off at 8am and we were down around the grounds of the hospital which has hills in its grounds and then out onto the flat fox valley rd which was a narrow rd just waiting for an accident with all the traffic on it. Then it was down and around the local streets with many hills waiting. Saw Pod Runner with kids clapping as I ran around one corner. There were 3 drink stations during the 10k with the course being an out and back mostly so we saw most of the runners. It only became a bit chaotic when the 5k came back to the finish about the same time.
I finished in 41:16 on my watch, not bad considering the hills in Wahroonga. Saw Leftie at the race doing the 5k plus Dash Incredible doing the 10k and met Nite Time Runner as well.
It was well organised with heaps of marshalls and Matt Robbie won it and was absolutely flying. Had to race off to my surf club for another race.

Surf Club Swim and Run

No swimming since March so the race was always going to go well. Nice to be back out in the surf fighting around the buoys. Good waves to come back into the beach totally stuffed.
Skipped the board and ski race and then went in the run. It was all off scratch today so no handicaps until next round. Managed to come in 2nd so handicap should be suitably stuffed next week. The sand was nice and hard to run on.
Next up was a BBQ and beers on the back lawn of one of the clubs. Somehow managed to get burnt during the morning even though it was raining until 11am.
Found out I did actually get a pewter from winning the run last year. Christened with a beer of course.

Centennial Park 13ks

Finally home at 5pm so headed into the park for a couple of laps. Ran around the grass trail along the outside fence. Ran 13.5ks in 1:10:28. Average pace of 5:13 per klm.

Friday, October 20, 2006

Mona Fartlek

Ran the flake version of the Mona Fartlek. That means I did 2x2mins at the start with equal float before doing the standard Fartlek of 2x90sec, 4x60sec, 4x30sec,4x15sec.

It was pretty humid and windy tonight when I started. Ran a flat course from my place down to Anzac Pde and then up to Aussie Stadium and back.

Ran 6.9ks in the 28mins. Average pace of 4:03 per klm. Almost cracked the 4min k for it.

Thursday, October 19, 2006

Recovery Run 15.3ks

Just had to call it that because I know Blue Dog's Mum loves the title. haha.

Did a couple of laps of Centennial Park with an extended bit on the 1st lap running down Moore Park Rd instead of around the fence down to the horse gates.
A fair bit of the run was on grass but plenty on the tar footpaths.

Ran 15.3ks in 73:26. Average pace of 4:47 per klm.

Felt quite good on the legs. Pretty windy and humid as well. I guess that is spring and summer.

Wednesday, October 18, 2006

7x1k Reps.

28 degrees and very windy when I started this session at 7:30pm.
Went over to the Bay Run at Drumoyne to do it.

Reps were 3:36, 3:33, 3:29, 3:35, 3:38, 3:35, 3:40. All done with a 2 minute walk recovery between each rep. Much slower than last week. Must have been the wind.
Nearly had a head on with a cyclist during the third rep as some walkers blocked the path and I went around only to look up when I saw the really dim light and the skid of the bike. The rider gave the walkers some lip and I ran off.

Well I have a 10k fun run this Sunday, and I reckon I'm running like the Darling River this past week. So you guess the time?
Actually with the hills in this one I would be lucky to break 42mins.

Tuesday, October 17, 2006

Faster Recovery Run 11ks

Legs still felt a bit sore from Sundays race. The front of my left shin felt really tight in the muscle all day. So decided to give up the speed session today and just stay on the grass.

Ran into Centennial Park on a very windy and humid night. 19 degrees and 80% humidity.

Ran 11.2ks in 55:04. Average pace of 4:55 per klm.

Monday, October 16, 2006

Recovery Run 10.5ks

Around Centennial Park with a nice cool breeze and a bit of a shower tonight. Hardly hitting the ground but nice anyway. Ran around on the grass with the bats going a bit nuts tonight for some reason. Maybe F-pos was being grumpy.

Ran 10.5ks in 56:25. Average pace of 5:22 per klm.

Sunday, October 15, 2006

SMC Half Marathon

Tip: Do not run a race after a night on the beers and 4 hours sleep.

After getting an email during the week from some old school mates for dinner and drinks last night I just had to do it. I can race whenever I want but you don't get to catch up with old mates every day.

So there was the extent of how the race was going to be this morning. A belly full of beer and a bad hangover which I still had during the race. Stomach wanted to deposit contents everytime I coughed during the race which was not a good feeling.

Had a shocker of a race and ran 1:33:06. No splits couldn't be bothered. I'm not disappointed as I am fully reponsible for my crappy race. Seeing guys you haven't seen for 2 years was a great night. The conditions were not that good out at Smithfield with high humidity and pretty windy from the southerly blowing, I guess much better than Saturday's 36 degrees.

Lots of CR's running in all events. With Uncle Dave 2nd in the 10k and I think Springer 2nd in the Half. All conquering Aunty K was back from the GC Half IM.

Friday, October 13, 2006

Easy 10ks

Still 29 degrees when I went for a run at 7:30pm. How hot is that for October.

Ran around Centennial Park and down to Fox Studios and back again.

Ran 10ks in 45:24. Average pace of 4:32 per klm.

Had a rest day yesterday. Had to go and see the parents for dinner. My father is pretty crook at the moment due to the radiation treatment. He has no taste for food and can only taste water.
He has just finished the 2nd week so has three more to go.

Wednesday, October 11, 2006

Mid-Week Run 15ks

Ran this pretty hard on a flat area around Centennial Park, Moore Park and the Showgrounds.
Pretty much flat. Very windy as the north east sea breeze was blowing strong.

Ran 15ks in 63:18. Average pace of 4:13 per klm.

Heard the roars of the crowd from the soccer as I ran past Aussie Stadium tonight. Must have been the first goal I heard.

Couldn't get the correct print colour back on that last blog after making the time red so it ended up pretty dark for the rest of it. Sorry.

Tuesday, October 10, 2006

7x1k Reps. With a PB.

Around the bay again. No warmup so I was asking for trouble. Not happy with the pacing tonight as I was up and down in speed. Maybe the wind effected it?

Reps went 3:37, 3:27, 3:32, 3:36, 3:34, 3:37, 3:37. A 2 second PB for a 1k rep. Oh yeah.
All done with a 2minute walk recovery after a tip from Ewen about lactic acid. Legs felt better during the reps for it.

It helped during the 2nd rep that I had some guys run past pretty quick as I was in my recovery so had someone to chase. I'm pretty sure they sped up when I went past so I had to go a bit quicker to keep away from them. Certainly helped.

On the 3rd rep I was nearly shirt fronted into the bay by someone who decided to stay right while approaching me and I nearly ended in the water. %$*&#@. Keep left.

Feeling good for the half on Sunday.

Monday, October 09, 2006

Recovery Run 11ks

Into Centennial Park and around the grass track tonight, and then down via Oxford St to Fox Studios and back again.

Quite cool tonight but I still ran in singlet and shorts.

Ran 11.1ks in 57:43. Average pace of 5:11 per klm. Just right for a recovery run.

A bit of class A manure was used on the racetrack today leaving a lovely smell around the suburb.

Sunday, October 08, 2006

Tourist Trot STaR-22ks

Not running with the Striders just on my own. Took one of the short options today plus added a bit extra to make the 22ks.

Started in Centennial Park and ran half of the park loop and then out through the Woollahra gates and down Ocean St to New South Head Rd at Edgecliff. Then I ran through into Rushcutters Bay and up the hill to the Cross and down William St. Then a turn up to St Marys Cathedral and across Macquarie St and down King St all the way to Kent. Then I ran up Kent until going down Napoleon St and along Hickson Rd around the Rocks. Back through Circular Quay, the Opera House, Royal Botanical Gardens and Garden Island. And then a run up the hill through the Cross and back past the SCG to Centennial Park and the finish to home.

Pretty cool conditions due to the trees and buildings for most of the run except for the bit along Circular Quay, the opera house and the gardens. Very hot there.

Ran 22ks in 1:46:31. Average pace of 4:50 per klm.

Saturday, October 07, 2006

A day at the Races

Usually I'm not too bad at picking horses. But when I pick one of the favourites called Magnus and he doesn't come in the first three I know I'm in trouble. And then I pick Gallant Tess a favourite and it all goes to mud.

So if anyone spots my shirt around the Randwick area please let me know. I had a lot of fun anyway.

It was Epsom Day Races at Randwick Racecourse today.

Friday, October 06, 2006

Pyramid Scheme

Ran around Randwick and Moore Park tonight as I am not running at Homebush tomorrow.

Ran 3ks in 12:00. Average pace of 4:00 per klm. Then had a 5min standing recovery.
Ran 2ks in 7:34. Average pace of 3:47 per klm. Then had a 4 min standing recovery.
Ran 1k in 3:40.

I was actually trying to do 4/3:45/3:30. Oh well, worth a shot on tired legs for the last one.

Thursday, October 05, 2006

20 x 30 seconds on, 30 seconds off

Ran this on a nice flat area near home. The Southerly had started to blow so it was pretty windy during the session. Had a 1.5k warmup before hand and a 2k afterwards.

Ran 4.9ks in the 20 minutes. Average pace of 4:04 per klm.

Bad news for sports fans. Looks like I won't be able to make the race at Homebush on Saturday due to work commitments. I'll have to work out what to do with my races from now on.
I may have to look at doing the 10k at Smithfield in 2 weeks instead of the half marathon.

Blue Dogs mum will be happy!

Wednesday, October 04, 2006

Easy Run-30 Minutes

Ran around the neighbourhood just for fun.

Took it easy today and ran it all on tar down to Fox Studios and back and around a few streets near there.
Ran 6.55ks in 31:16. Average pace of 4:46 per klm.
Pretty strong southerly breeze blowing tonight but nothing too hard.

Looking forward to the 10k on Saturday. Site of the PB from July last year and due for a flogging. Just have to see if Ultra Blue Dog is up to the challenge of being chased around the park at Homebush.

Tuesday, October 03, 2006

5k Time Trial = PB

Well it has been a long long time between 5k PB drinks for me. January 2005 to be exact.
Decided it was time to attack the old 5k PB.
This time headed down to the Bay Run to run a nice and flat course.

Splits were 3:46, 3:44(7:30), 3:45(11:15), 3:55(15:10), 3:44(18:54).
A bit of a headwind between the 3rd and 4th k. So that's a 9 second PB but I'll take it thanks.

Then did a 2k cool down in 10:20 back to the 3k marker.
Did 1k fast back to the 2k mark in 3:40. And then ran back to the start as a 2k cool down.

So happy I just had to have a red wine to celebrate. Love it.

Monday, October 02, 2006

Short Recovery Run-7ks

Into Centennial Park about 9am. The park was starting to heat up pretty well even with the light cloud cover. Plenty of people about running and cycling.

Ran a lap of the dirt trail around the outside fence. Did 7.02ks in 37:47. Average pace of 5:22 per klm. Legs were pretty stiff from yesterdays run after which I went straight to the NRL Grand Final. Great atmosphere with heaps of noise from both sets of fans.

Sunday, October 01, 2006

STaR Mix-20ks

A mix of the Bondi Lifesaver, Vaucluse Variation and the Tourist Trot today. Lucky my place is near an area that allows me to run heaps of different places.

Started from home early afternoon as I had a very late night at work with end of month stuff.
Ran up to Bondi Junction and then through Bondi and Dover Heights and then back down Heartbreak Hill. Fantastic views of the harbour today with the strong North East sea breeze blowing the yachts along fast.
Down the hill through to Rose Bay and Double Bay and then back up the hill to Edgecliff, through Woollahra and into Centennial Park and back home.

All up 20:30 ks in 1:37:44. Average pace of 4:48 per klm. Pretty good with the strong breeze and the hills in this run.

Saw about a half a dozen of those Red City 2 Surf caps today. Hopefully they are all new runners getting healthy.