Sunday, December 30, 2007

Heartbreak and the Park 30ks

Started out a bit late this morning unfortunately due to work. Took off at 9:30am which wasn't good as the day was already heating up.
Ran down to Rose Bay and up Heart break hill via the usual route through Clovelly and Bondi Junction. Up the hill to Christison Park and then back home via Dover Heights and Bondi Junction again.
Then I did a loop of Centennial and Moore Park to finish for the morning which by this stage was the afternoon.

All up 30.15ks in 2:35.50. Average pace of 5:10 per klm. A bit slow but it was pretty warm when I started and got hotter towards midday.

Friday, December 28, 2007

Easy 1 hour

A very late run tonight around Centennial Park, Moore Park, SFS, SCG and Fox Studios. Pretty winndy with the Nor Easter blowing hard.
Ran 11.7ks in 59:30. Close enough. Average of 5:05 per klm.

Wednesday, December 26, 2007

Boxing Day Classic 12ks

I had a race at my Surf Club this morning. Doing the swim and the run only. The water was fantastic. I think I was 4th in the run, was handicapped by a 60 second start.
Then a BBQ and beer lunch. Excellent! Nice sunburn marks.

And this happened during our races. http://news.ninemsn.com.au/article.aspx?id=338109

Went out for a run later in the day after falling asleep in front of the cricket. Did a lap of the inside running track of Centennial Park and then ran out and around the outside fence.

All up 12.17ks in 1:02.11. Average pace of 5:06 per klm. I think I'm still weighed down by the turkey from yesterday.

Tuesday, December 25, 2007

Christmas Day Twilight Run 7ks

After loading up on 5kgs of Christmas Lunch down in Canberra. And bottles of champagne and wine I was suitably weighed down tonight for a run around Centennial Park.

Did a lap around the outside of Centennial Park sticking to the grass and praying the turkey didn't want to come out until I got home.

Ran 7.2ks in a huge 42:07. Average pace of 5:50 per klm. Lucky I wasn't out to break any land speed records tonight. But I believe I left an impact on the park after my visit.

Merry Christmas everyone!

Sunday, December 23, 2007

Heartbreak in the Park 33ks

Well no heartbreak at all just a mean hill. Ran from home up to Christison Park at Dover Heights via Heartbreak Hill and back again. After that I did a lap of the Centennial Park running circuit and then went out and ran around the SFS, SCG and Fox Studios and back home.

Had to do this at 5pm as I was at work this morning so missed the Quarry Rd run I wanted to do. Then Christmas shopping delayed me.

Total was 33.3 ks in 2:45.51. Average pace of 4:58 per klm. Not bad for those hills in Bondi, Vaucluse and Dover Heights. The rest is pretty flat.

Saturday, December 22, 2007

The Four Minute Mile

Alas not from me. Nor from Ryan Gregson who was out at Bankstown tonight running the mile.

We had about 8 of us in the race, half U18 anf half 35+. Of course I was the 35+ just for this race.
Mucked up starting the watch so just have to do it off memory and the clock at the start line.

First lap of 409m was 1:25. A bit slow maybe, but I intended to start slow and then run faster in the 2nd half of the race.
The 809m mark was reached in 2:52. So 87seconds for the 2nd lap.
From the 800m mark I cranked up the pace passing a runner at the 800m and chased after the next one. I crossed the 1209m mark in 4:15 for an 83 sec lap. Damn there goes the 4 minute mile. I was gaining on the tiring runner in front of me. These 15 year olds just have no stamina. Got to within 20m at the top of the home straight.
I thought he had me 20m out from the finish but I've taken him on the line by 1 second with a late kick. And a 77 sec last lap.

Finished in 5:32.9. So laps of 85(409m), 87, 83 and 77. The mile was fun. I'm really looking forward to the 1500m in January now.

Friday, December 21, 2007

Easy 8k

A very windy run around the outside of Centennial Park. Ran on the grass mostly.

Ran 8.1ks in 43:30. Average pace of 5:22 per klm.

Thursday, December 20, 2007

ES Marks 8x300m Reps

Did a 2k warmup at the track and then half a dozen strides before starting tonight. Pretty windy with the Nor Easter blowing.

Reps were 50.9, 50.8, 51.9, 51.2, 52.0, 53.7, 53.2, 52.9. All done with a 60 second walk recovery. Did a 2k cool down after finishing.

Averaged 1.2 seconds faster than last week. Excellent!

Wednesday, December 19, 2007

Mid week Long Run 16ks

Three laps of the Centennial Park running track and then up to Fox Studios and back. Had a shower for most of the run, felt fantastic to run in.

All up 16.1ks in 1:12.56. Average pace of 4:31 per klm. Wasn't too hard running that pace, although the course is very flat.

Received Canberra Marathon entry in the mail tonight. I'll be doing the 50k again.

Tuesday, December 18, 2007

Short Hill Reps 16x200m

Ran up the short hill near my house. Legs felt very good. I guess they should as I'm supposed to be using my backside muscles to go up hills more than the legs. Quite hard to focus to get the glutes to work more than the legs.

Each rep was between 50-55 seconds up and about the same back down again.

Got to have a sub 5 min Mile Ewen. Although I have not run under 5mins for my so far two 1500m races. But that was last year and I'm a year older and crankier.

And I've entered for the 1500m on the Sydney Track Classic night. A national Series meet in most of the other events except the 1500m for males. The 800m should have bromley, chisholm etc.. running.

Monday, December 17, 2007

Recovery Run 7ks

Around the grass track at Centennial Park tonight. Very windy in the park. Lots of people out still enjoying the fading sunlight.
Ran 7.2ks in 43:40. Average pace of 6:03 per klm.

And my legs feel great after the beating I gave them yesterday. Excellent!

If I do run on Saturday Ewen it will be a Mile debut.

Sunday, December 16, 2007

Le Tour de Tourist 33ks

Actually regarding as the Sydney Striders Tourist Trot STaR. It starts close to my house and was the first STaR I did with the Striders on Boxing Day 2004. So has always been a favourite run. No bush in it and too many traffic lights to mention, with plenty of stairs. A pretty stop start run but great for the tourists. If you want to take one of your running friends to the sites in Sydney then do this one.

You start in Centennial Park doing a lap of the park, run down to Edgecliff and proceed to run back along the City 2 Surf course to the start line. Past St Marys Cathedral, Hyde Park, Hyde Park barracks, St James church designed by Francis Greenway and built in 1829 as was the barracks. Down King St past all the designer shops before heading North along Kent St and through the Rocks going past The Lord Nelson Hotel(Australias oldest pub) and down onto Hickson Rd. Running the last k of the SMH half course.

Then across the Harbour Bridge and through North Sydney, Milsons Pt, Blues Pt and back past Luna Park and Nth Sydney Olympic pool and back over the Bridge again. Then past Circular Quay, the Toaster, the Opera House. Through the Botanic Gardens, past the Boy Charlton pool, past the Finger Wharf and Harrys Cafe de Wheels. Past the Naval Dockyard of Garden Island and up the hill through the slut and sleaze of Potts Pt and Kings Cross.

Past St Vincents hospital(don't go there), and along Oxford St passing a couple of late or early drag queens. Where was Priscilla? Then back past Victoria Barracks, the SFS, the SCG, the Hordern Pavlova and to the finish at Centennial Park. Enough Japanese tourist photo ops to last a lifetime.

Now about me. Slept in and only started out about 12:30. Had a few showers during the run which was excellent as it was pretty humid. The legs were complaining for probably the last hour as I have not been doing any long runs lately.

Total was 33.5ks for the day. Done in 2:50.59. Average pace of 5:06 per klm. Pretty hard to keep a good pace with all the lights and tourists in the way. Made it back before the heavy rain came.

Saturday, December 15, 2007

Homebush Track 3000m

Well after a lot of chaos at work I finally arrived at the track with only 15 mins to go before the race. So consequently no time to warm up at all and I wasn't even mentally switched on to race after what happened at work.
A balmy 27 degrees when the race started and I really wished that I hadn't turned up for the race. The clock didn't work for our race at all which was the open male. It worked for the masters/U17/U20 race after ours.
Didn't press my stopwatch straight away so splits are a bit out.

3:26, 3:40, 3:40. But with not starting the watch straight away they are out of whack. The final time was 10:49. It really was humid out at Homebush.
I think I just retired from the track for the summer. Maybe not Bankstown has a mile race on next week which I might run.
Yes I ran really bad!

Thursday, December 13, 2007

ES Marks 8x300 Reps

Pretty windy tonight and not many people on the track when I finally arrived late.
Had a couple doing Javelin practice plus one in the discus cage as well.

Did a 2k warmup before starting and I forgot the strides again. I might remember one day.

Reps were 53.6, 53.1, 52.2, 52.7, 53.4, 53.3, 54.1, 53.2. All done with a 60 second walk/stumble recovery.

Did a 2k cool down after finishing. And I was glad I did. I'm tired. Hope I get a fast race to run in on Saturday afternoon at Homebush in the 3000m.

Wednesday, December 12, 2007

Mid Week Run 12ks

Didn't have time tonight to do anything longer. Ran around Centennial Park, Moore Park, SCG and SFS.
Nice and cool with the Southerly still blowing. Much better than the weekend.

12ks in 52:34. Average pace of 4:22 per klm.

Sunday, December 09, 2007

Duffy's Forest Dilemna STaR

Slept in this morning and missed the start of the 6:20am group going. Eventually caught up with them by taking a shortcut. The run was hilly with heaps of bush trails and water on the course. With rivers to run through. It was fantastic, but bloody humid.
I eventually couldn't handle the pace anymore and was dropped by the group with about 3ks to go. Considering I was running less than the rest it was a worry.

Not to fear I made it back to the start at the Japanese school. Then we had the Striders award Brunch. Bacon and eggs, fruit, croissiants, coffee, rain, awards. Excellent!

Finished with 15ks in 1:17.42. Average pace of 5:10 per klm. Considering it was very hilly and lots of bush tracks, that pace wasn't bad.

Later on in the afternoon played 9 holes of golf at the Terrey Hills course which is close by. Just got in before the hail hit.

If you are wondering what has happened since the last post? Check the Six Foot blog. It's on my profile.

Went out for a late run of only 6.2 ks near Centennial Park which I did in 29:16. Average of 4:43 per klm. Very humid still!

Tuesday, December 04, 2007

ES Marks 9x300m Reps

It was hot. It was Steamy. And I was running in a thunderstorm. Excellent stuff.
Lots of water on the track after the rain passed through.
Did a 2k warmup and then half a dozen strides before starting.

Reps went 51.1, 52.0, 51.8, 52.7, 52.8, 55.4, 53.5, 53.0, 53.1. All done with a 60 second walk recovery.
That 55 rep was because someone walked across the track in front of me without looking. Pain in the neck.
Did a 2k cool down after finishing.

Monday, December 03, 2007

A wet recovery run

A glorious run in the mud and rain of Centennial Park tonight. Just after the thunderstorms had gone and it was still raining a bit.
Did a lap of the grass trail around the outside fence of the park.

Ran 7.2ks in 43:21. Average pace of 6:01 per klm. Nice and slow and the legs were loving it.

Sunday, December 02, 2007

Central Coast Half Marathon

Well today I found out what focusing on short track races does to your endurance. You have none.
Very warm, humid and heaps of water across the bike path. One of the bridges was flooded and we had to do a diversion around the bridge out and back.
Didn't see many of the k markers as per usual for this race.
But I was 24:05 at 6k, 40:05 at 10k and 1:00:41 at 15k. After that I struggled to the end with my lack of long runs telling in my legs. Was passed by at least 6 runners after the 15k mark. Lucky I had Marty to talk to for about 10ks to keep me awake.

Finished in 1:28.39. Anyway at least it was a long run out of the way.

Better organisation than last year but the course still maybe short. Didn't measure it. We were back about 50m than last years start.
Great to see so many Cool Runners up at the Entrance doing the race.
Thanks to Lucky Legs for the company up and back.

Now for that 3000m in 2 weeks at Homebush.

Thursday, November 29, 2007

ES Marks track 5x500m reps


Just me and the magpies going around the track tonight as I arrived pretty late at 7:45.

Very humid and not really much of a breeze blowing. Anyway did a 2k warmup which had me sweating after about 5 mins due to the humidity. Not pleasant.

Didn't have time to go to the Bay to do these so used the track.


Reps were 1:32.5, 1:34.5, 1:33.3, 1:33.5, 1:34.8. All done with a 60 second walk recovery.


Did a 2k cool down after the session.


I can't see these helping my half marathon on Sunday, but what the hell I still have some track races left this year.

Ewen I could just run to the first street I cross as that is about 100m up. Same hill.
Look what Amjan, Fats and MPH have in store for themselves on the weekend. Hopefully without the snow. I took it from Mt Hutt looking south last year.

Wednesday, November 28, 2007

Easy 12k

Nothing special. Just along Anzac Pde making time with the bats starting to eat the fruit. Past the SFS, Fox Studios and the SCG and back home.
Stopped off at the red carpet as the SMH and AGE sport awards were on at the SCG. Didn't see any running celebs. So kept on going.

Back home with 11.5ks on the clock in 55:22. Average pace of 4:48 per klm. Ok. Maybe a bit too quick for what I wanted.

Tuesday, November 27, 2007

Short Hill Reps 12x200m

Thought I should finally do some hill reps after not doing any since I can't remember. Before C2S maybe?
Did a 2k warmup before the session.
Then just ran up and down the hill near my house. 200 metres in length and quite steep.

Did 12 reps up the hill, and consequently the same recovery back down again. Took a total of 28:01 for the session.
Did a 2k cool down after the session. Very humid tonight.

Monday, November 26, 2007

Recovery Run 7ks

The calves felt especially sore tonight. I think running in spikes at ES Marks on Saturday really beat them up.
Took it very slow and stayed on the grass mostly around Centennial Park.

Total was 7.2ks in 47:40. Average pace of 6:37 per klm. That is really slow.

Sunday, November 25, 2007

Sunday Long run 19ks

I'm pushing it with the description of a long run, but it is all I'm doing at the moment.
Ran around Centennial Park, Moore Park, Fox Studios, The SCG and the Becks Entourage at the SFS late tonight. Actually did a lap of the park inside and realised it was a car free day today.

Total was 19.5ks in 1:34.13. Average pace of 4:49 per klm. The run is pretty flat so a good pace is expected on this run.

Some stats on my 5k/5000m races this year.
At the start of the year my PB was 18:54.
Jan State 5000m 18:38.
March CR 5k 18:28.
May SMC 5k 18:26. First race win.
Sept SMC 5k 18:54.
Oct SMC 5k 19:01.
Nov ES Marks 5000m 18:19.

I knocked 35 seconds off the PB for the year. I was very surprised to run the 18:19 after my two bad 5k's out at SMC. Must have been some tips from Ewen. Thanks mate.

And Tesso next week is the Half at Central Coast that I am running. Just have to hold back early and start knocking off 19:30 5k pace.

Saturday, November 24, 2007

Track 101= 5000m PB

Head: Stuff it I'm running my 3k pace for the 5k today.
Body: No you are not and I'll prove it to you.
Head: Bugger you I'm running fast so don't upset me. I've run the first lap in 3:23.
Body: Well you are not running the rest in that, I'll fix you.

And so it did.
They had too many entrants in the Male's race today so they split the sub 17 min runners out and made the rest of us run with the women. You know what the goal was to run hard at the start and hang on. Well that didn't work, but I don't care I picked up another PB. Two in two weeks.

Splits were 3:23, 3:40, 3:46, 3:53, 3:34. Finish in 18:18.4. Off my watch. Have to wait for the exact time when they put the results up.
This race has actually gone the same as nearly every 5k I have ever run. The first k is always the fastest and the last k the 2nd quickest. I kick for home from 600m out which helps.

Still an 8 second PB. Did I go out too hard. Definitely. But thats the thing about racing, you have to push your boundaries to make yourself faster. Back on the road next weekend with the Central Coast Half. Nice and flat.
Next track will be the 3000m at Homebush on December 15th. I'm hanging out for that 9:59. I want it!

Thursday, November 22, 2007

ES Marks Track 6x300m Reps

Just before I started the weather was 22 degrees, 86% humidity and a 13 knot Southerly blowing. Excellent!
Ran in my spikes for this training session just to see how springy the track is for the race on Saturday. Turns out it is nothing like Homebush, very dead. But I'll still wear them anyway.
Did a 2k warmup before starting and half a dozen strides as well. Almost an empty track when I started.

The reps were 51.2, 52.7, 52.2, 52.6, 52.6, 52.8. All done with a 60 second walk recovery. Consistency plus. Did a 2k cooldown around the now empty track. The last runners left halfway through my session. Just me and the lights for company.

Happy with the reps as they are as fast as the last time I did them in late October. Still keen on going out at 3k pace for the 5k on Saturday. Just feel I let my training down in the 3k, where I should have been a lot faster.

Wednesday, November 21, 2007

Thunderous Applause 12ks

For nothing really. The storm was raging above my head tonight without dropping any rain. Spotted a few good lightning strikes out Coogee way, but no rain to speak of.

Ran around Centennial Park, the SFS, SCG and Fox Studios. The usual run avoiding the bats in the fig trees above my head.

Ran 12ks in 1:06.08. Average pace of 5:30 per klm. Took it easy to save myself for the fast session tomorrow night. Probably will run at ES Marks for training.

Thanks Ewen. I'll try for the same pace as I ran the 3k two weeks ago. So 80-84 second laps, and then go faster for the last 2k. Yeah right!!!!

Tuesday, November 20, 2007

Timbrell Park 6x500m Reps

Very humid around the bay tonight, and a howling Seabreeze blowing as well.
Did a 2k warmup and half a dozen strides before starting.

Had to put up with dodging the touch footy people as they kept walking across the path without looking. Mongrels.

Reps were 1:33.1, 1:34.5, 1:34.9, 1:34.5, 1:34.7, 1:33.9. All done with a 2 min walk recovery between each rep. Did a 2k cool down afterwards, although with the cool sea breeze blowing my body didn't take long to cool down.

Seems I have not lost too much speed. Hopefully can hold myself together for the 5000m on Saturday at ES Marks. A very worn track, but only 1k from home how could I pass it up.

Sunday, November 18, 2007

Heartbreak Hill & Back 19ks

Couldn't run this morning due to work. So waited until 5pm to start out for a run.
Ran from Home up to Bondi Junction, down to Bondi, and then Rose Bay and up heartbreak hill to Christison Park. Then it was back through Dover Heights and up to Bondi Junction and back to home again. Heaps of traffic about today, must have been hell for the Lifesavers at Bondi and Bronte with the crowds.
A very hilly run but one I do a fair bit as it is hard work.

Total of 19.2ks in 1:35.14. Average pace of 4:57 per klm.

Saturday, November 17, 2007

Easy 10k

Too windy and humid to do anything quick tonight. So it was a semi quick 10k run around Centennial Park.

All up 10.1ks in 46:10. Average pace of 4:34 per klm.

Friday, November 16, 2007

One short Hour-11ks

Really humid tonight. Lots of bats about making hay in the fig trees along Anzac Pde.
Ran from home up to Moore Park Rd and past the SFS, SCG, Fox Studios and back home.
Pretty flat run.

Ran 11.37ks in 59:29. Average pace of 5:13 per klm.

Ewen I still have Sydney Track Classic on Jan 12th. Not sure what is on that night yet. It is a National Meet. Last year they had the state 5k on that night but not this time.
Also Jan 19th an 800m. Jan 24th a 1500m. Then the state 5000m on Jan 31st.

Thursday, November 15, 2007

Bay Run 3x1k Reps

20 degrees and 80% humidity with a sea breeze blowing does not a make a speedy session.
Anyway, did a 2k wamup before starting. I could have passed, I felt hot before I started.

Reps were: 3:24, 3:27, 3:27. All done with a 5 min walk recovery between each rep.

I really hated doing this session. Felt tired from the start. Did a 3k cooldown after the session.

I still have a couple of targets left this year. A 5000m race at ES Marks on November 24th and a 3000m shot at redemption on December 15th at Homebush.

I intend to treat the 5000m race like I'm running a 3000m so the blowout could be up after the 3k mark, but hopefully not and I pull off a big PB to finish the year.

Wednesday, November 14, 2007

Mid Week Run 11ks

Missed the start of the Chase Corporate Challenge as I was still at work when it started. I was going to watch as they ran by, not run it.

Very warm when I got out about 8pm. Ran around Randwick, Centennial Park, Moore Park, the SCG and the SFS and back home.

All up 11.4ks in 56:10. Average pace of 4:53 per klm. Very humid tonight.

Monday, November 12, 2007

Kookaburra sat in an old fig tree

Was very surprised tonight to hear a Kookaburra laughing most likely at my running style with not a gum tree in sight. He was sitting amongst the feeding bats in the Moreton Bay fig trees along Anzac Pde. Very strange.

Did a lap of the running track in Centennial Park and then out down along Anzac Pde to Fox Studios and back.
All up 15.1ks in 1:12.54. Average pace of 4:49 per klm.

Felt very easy running at that. Couldn't get out yesterday for a run as I had too much work to do.

Saturday, November 10, 2007

State 3000m Track Titles= PB

Well I did run a PB for the 3000m and I'm happy about that. Time was 10:29.38. A 3 second PB over last years 3000m.

They ended up having 5 races for the males so I was in the E race. Started off ok and was running mid pack after the first 200m, slowly worked my way through the runners until I was in about 5th after the first k. This came up in a too slow split of 3:25. I needed under 3:20 for the sub 10 mins. Bugger.
Didn't run any better for the next k and passed that at 7 mins flat or a 3:35 k rep. Not happy with that. Got myself up into 4th spot for the last k and was happily cruising behind Sportsman by about 5 m. That was until the last 300m where I moved up behind him.
Ron waved me past at about the 100m to go and I sprinted for the line.
Did the last k in 3:27.

So you could say you ran a PB so stop complaining. That is true but I really did not run as fast as all the training has given me.
I did finish 3rd in the race.
Thanks to Ewen for all his help with training for this race. Sorry I ran like crap.

In a good note, both Tucks and Tom31 broke 9mins for 3k. Excellent! And Keith Bateman broke his State and National 3k Masters record running 9:09.

Thursday, November 08, 2007

ES Marks Track 8x200m Reps

A bit windy at the track tonight and I was left on my own for most of the session as I was there pretty late.
Did a 2k warmup before starting and half a dozen strides as well.

The reps were 33.4, 33.8, 33.8, 33.6, 33.9, 33.9, 33.8, 34.5. All done with a 200m walk/jog recovery. Does this mean I can pace myself really well?
Did a 2k cool down after the session.

Wednesday, November 07, 2007

Midweek Run 10ks

Not very fast or long tonight as I was buggered from work. I guess no sense pushing hard with the track race this Saturday night.
Ran up to Anzac Pde and up past the SCG, SFS, and Fox Studios and back.

Ran 10.2ks in 53:22. Average pace of 5:13 per klm.

Tuesday, November 06, 2007

Timbrell Park 6x500m Reps

Lovely cold Southerly blowing a few showers around the bay tonight. Not fun to run in actually.
And I think I was weighed down by my Melbourne Cup lunch.
Did a 2k warmup and a few strides before starting.

The reps were 1:34.2, 1:33.3, 1:34.7, 1:33.6, 1:34.5, 1:34.1. All done with a 2 min walk recovery between each rep.

Did a 2k Cool down after finishing.

Sunday, November 04, 2007

Sunday Long Run 16ks

Couldn't run in the morning due to work commitments. Headed out about 6pm with a run through Randwick and around Centennial and Queens Park.

All up 15.9ks in 1:19.43. Average pace of 5:00 per klm. Pretty easy pace and not too long.

Looks like forecast for Saturday is showers at the moment. Hopefully that will change before the day of the race.

I heard Hunt, Farrelly and Roff are targeting sub 8mins for the 3000m or 2:40/k. Lucky they won't be in my race otherwise they would almost lap me twice.

Saturday, November 03, 2007

Striders 10k Lane Cove

Nice weather for ducks this morning. An over flowing weir for the first time in ages. It was cool in the park during the race but really humid from the cloud cover and rain falling.

A quick first k which didn't seem fast at 3:30. The rest of the first half I struggled to maintain good pace and went through the 5k in 19:30. Not impressed.
On the way back I was running a lot better and passed a fair few runners down the hills and was taken back by some up them.
Managed to outkick about 3 runners from the last turn to the finish line.
Finished in 38:40 off my watch. About 3 mins better than last month at Homebush.

Now for the State 3000m at Homebush on Saturday night. Expect some taper this week, just not sure how much to back off since it is only 3k.
It will be a good night of racing regardless.

Thursday, November 01, 2007

Getting faster

Around the bay run tonight. A bit windy with an easterly sea breeze blowing me around.
Plenty out walking tonight, needing a fair bit of dodging practice to get through the slow traffic.
Reps were excellent. Felt I could have run faster.

Reps went 3:19.7, 3:20.2, 3:19.8. All done with a 5 min walk recovery.

Fastest I've done a 1k rep in. It was 3:23 about a month ago around the bay.
9:59.7. But I did have to stop twice.

Wednesday, October 31, 2007

Short Run 5ks

Not even worth reporting. Very late run due to end of month work commitments.
It was already 10pm so I just ran up to Fox Studios and back.

5ks in 25:10.

Tuesday, October 30, 2007

ES Marks Track 6x300 Reps

Very humid. Didn't feel like doing much of a warmup at all. Did do a 1.6k warmup or 4 laps of the track before starting. Damn forgot those strides again. Not many people left when I started at close to 8pm.

The reps were 53.0, 50.6, 52.4, 52.3, 52.0, 52.9. All done with a 60 second walk recovery. At least I'm consistent without doing them faster.

Tesso the State 3000m titles are on November 10th at Sydney Olympic Park. The goal is 9:xx. The PB is 10:32.84 from December last year. So I'm pushing hard to do it.

Monday, October 29, 2007

Centennial Park 7ks

A slow recovery run around Centennial Park. Still pretty warm even at 7pm. The bats were getting very upset with each other. A few ducks of the head were needed to keep clear of some that didn't hear me.

Ran 7.1ks in 41:45. Average pace of 5:52 per klm.

Sunday, October 28, 2007

Long Run Sunday 17ks

Slept in Sunday morning. Must have needed the sleep. Got up in time to watch the Melbourne Marathon highlights. So had to wait until it cooled down a bit before I could run. Still was 29 degrees when I started at 6:30pm but felt cooler in the shade.
Did a lap of the running track in Centennial Park as well as a run up to the SFS and SCG.

All up 16.9ks in 1:24.13. Average pace of 4:59 per klm. A good steady pace.

Well I can't add, it was 82 seconds for the 2nd lap of the 800m. Thanks for the comments.

Saturday, October 27, 2007

Bankstown Track 800m race

Didn't turn out as well as I planned but hey there is always a first time at running any race distance.
Did a warmup and some strides before the race started. Including running fast around the bends.
I did manage to read some splits and then it all became ugly. Well I thought so.
200m - 32 seconds
400m - 70 seconds
600m - forgot to look
800m finish in 2:32.11. Very ugly.
A 70 second first lap and a 92 second final lap is not good. I'm sure I'll run better the next time I do an 800m, whenever that is.

Friday, October 26, 2007

Easy 30 Minutes


Ran up along Anzac Pde to the SFS and back. Took it very easy as I have a race tomorrow afternoon. I know just a short race but still the same I would like to run it fast.

Total was 5.7ks in 30:25. Average pace of 5:20 per klm.

There is a clock at about the 200m mark Ewen which is on the scoreboard so I will have an easy to thing to look at as I come down the back straight.

Will my finish tomorrow look like this? Ralph Doubell at Mexico City Olympics in 1968. Gold.

Thursday, October 25, 2007

ES Marks Track 6x300m Reps

20 Degrees and 88% humidity without rain. The air certainly did look very heavy and wasn't easy to run through.
Did a 2k warmup before starting the session and then half a dozen 100m strides.

The reps went 50.2, 50.8, 51.3, 52.2, 52.9, 51.5. All done with a 60 second walk recovery.

Did a 2k cool down after the session.

Thanks Ewen. I'll just see how it goes, would like to run under 2:30 for the 800m.

Wednesday, October 24, 2007

Timbrell Park Reps 6x500m

There was Thunder, Lightning, Wind and Rain. And I was still out running. I'm a glutton for punishment.
Did a 2k warmup before the session, and half a dozen 100m strides.

The reps went 1:33.5, 1:34.9, 1:35.4, 1:35.1, 1:35.7, 1:34.9. All done with a 2 minute walk recovery between each rep. At least I'm consistently boring!
Did a 2k cool down after the session. Not as fast as I wanted, but I was carrying a bit of excess weight from the rain.

Saw Guz running around Timbrell Park as I finished.

I have a race this Saturday afternoon at Bankstown. I've decided to run the 800m, as the only other race on is a 5000m, and that really doesn't help make me faster for 3k.

Monday, October 22, 2007

Southerly Buster 11k

As I was running around Moore Park and Centennial Park the Southerly came through blowing half of Randwick Racecourse with it. The clouds of dust were huge.
A very leisurely run until the wind came roaring through with a couple of k's to go.
Ran 11ks in 59:54.

Sunday, October 21, 2007

Surf Club Swim and Run,with a win!

My clubs first race of the season. Very nice it was too on the coast. Only 25 degrees apparently it peaked at instead of the 33 degrees at Smitho. That nice sea breeze certainly helps.

The swim was very choppy, plenty of missed strokes as the wave disappeared underneath you. Felt like I had just eaten a packet of salt and vinegar chips at the end as I sucked up so much sea water in the swim.
As first race of the season we were all off scratch. So the Dolphins won. I improved my handicap for next race.
The run was up to black rock and back, went off quick and settled into 3rd place by the turnaround. The sand was very soft as the tide was coming in, making it hard to run through.
Kicked for home about 200metres out for the win. There goes my good handicap for the season.

Consequently I had to buy beers for the post race BBQ. Excellent! Then I was off home to discover I got a bit sunburnt. Fixed up that dodgy runners singlet and shorts tan at least.

SMC 5K

A very sticky start this morning at Smitho. 18 degrees and 78% humidity does not make for good running conditions. I didn't feel good from the start and I would have been better off just doing a 20k training run instead.

Ran 19:02. Placed 4th. 8 seconds slower than last month. But closer to Easy Tiger who was 22 seconds slower this time.
This racing caper really does have its ups and downs. It seems more down than up for me since June. But that happens.

Thursday, October 18, 2007

Timbrell Park Reps 5x500m

Did a 2k warmup before starting and half a dozen 100m strides as well. Very windy down at the bay tonight. At least I didn't have to dodge anyone running or walking in the park.

The reps were: 1:33.2, 1:35.4, 1:34.5, 1:35.9, 1:36.0. All done with a 2 minute walk recovery.
Did a 2k cool down after the session.
Average pace for all of these was 95 seconds over the 5 reps. Last time the average was 100 seconds over 10 reps. Now just to push that pace down to 85 seconds in 3 weeks and I'll be flying come the 3000m.

Wednesday, October 17, 2007

Easy 12ks

Just a local run around Centennial and Moore Parks.
12.1ks in 1:04.55. Average pace of 5:21 per klm. Took it nice and easy tonight.

Tuesday, October 16, 2007

ES Marks Track 6x300m Reps

Hard session tonight with the Southerly blowing down the home straight. Did a 2k warmup before the session. And damn I forgot to do the strides. Lucky for me I didn't do them as I ran:

49.9, 52.0, 52.0, 53.7, 52.8, 53.4. All done with a 60 second walk recovery.

Must have been the squad doing some very fast reps that made me run faster. Did a 2k cool down after the session.

Monday, October 15, 2007

Centennial Park 7ks

Skipped around Centennial Park tonight. Very warm still at 8pm. Total was 7.1ks in 37:22.

The coach has skipping as part of the training Tesso.If I could wink on here I would. It is actually a course PB for the half by 9 minutes. I was injured the last time and running with a post brothers wedding hangover.

I would feel better if we could run this as a race all off at once. I know it is not the point as some of us would be out in the park a lot longer than Tucks. But I like that better.

Sunday, October 14, 2007

Striders Internal Half Marathon

I was given a handicap time for the half of 86 mins. Meaning I should finish in that time if I raced it. I had decided during the week that I would do the half as a training run. The aim was to run it at 4:30 per klm pace. Which is probably half way between what I race a half at and what I would run 20ks at in training.

The race was on the Striders 10k course in Lane Cove National Park. So two laps of the hilly monster. Started with three others with the two males including Sub50 racing off and Jenny Truscott running with me, then behind and then in front for about 10ks and then dropping out. So heaps of running on my own for an hour and a half.

The time was 1:34.17. Average pace of 4:28 per klm. Pretty good training on that hilly course.
Didn't bash the legs up too much which is the real reason for a long run.
Saw Tesso before she went back to BrisVegas this morning.

Saturday, October 13, 2007

Easy 7ks

Did a lap of Centennial Park on the grass late afternoon. Only 15 degrees when I ran at about 5pm. To think Saturday last week was 34 degrees. What a change.

Total was 7.05 in 41:36. Pace of 5:54. Couldn't be bothered running any faster actually.

Tesso it is all short stuff for awhile. I'm still doing a 20k long run every week and a 12-15k mid week so I havn't dropped all distance.
The Six Foot training will crank up once the State 3000m is over.

Friday, October 12, 2007

Bay Run 3x1k Reps

A bit tough to run in tonight with a good 20k Southerly blowing around the bay. Gusts up to 35k as well. Enough excuses about the wind already.
Did a 3k warmup from the car as I felt pretty cold and it took me a long time to warmup.

The reps were 3:23, 3:26, 3:23. All done with a 5 min jog recovery. The 3:23 reps were equal to the best I have done which was back in April this year before Canberra Marathon.
Stopped after three as I felt myself fading after the last one.

There is pace for the legs to go faster I believe.

Thursday, October 11, 2007

Indian Summer

Well it was really humid with the approaching thunderstorm from the West and the wind blowing hard from the East. So you know something good is going to happen above your head. Some cracking lightning strikes while I was out running tonight. Nearly got all the way through the run and then just near home I managed to dive into a servo before the Lord turned on the tap and drowned us all. The heavy stuff only lasted 5 mins and then I ran back home without getting too wet.

It was an easy run around Moore Park and Centennial Park without too much trouble. Ran 13.38ks in 1:12.01. Average of 5:22 per klm. Very easy.

Gronk a stride is sorting of like doing a few sprints that start at about 50% effort and build up to about 90% at the end of it. So not a flat out sprint. Designed to get the blood moving fast before you have a race or do some fast reps I believe.

Wednesday, October 10, 2007

ES Marks Track 6x300m Reps

There were only about a dozen people running around the track tonight. Very different to last week, although it is a different night.
Did a 2k warmup and then 4x80m Strides before starting.
Very windy tonight and not much protection at this track from the wind.

The reps were 53.3, 51.9, 52.3, 52.8, 53.0, 53.7. All done with a 60 second recovery between each rep. Which basically meant stumbling around another 100m to get back to the start position again.
Did a 2k Cool down after the session. Really struggled to do that last one rep.

Monday, October 08, 2007

Recovery Run 7ks

Just a lap of Centennial Park tonight. An old tree root leapt out at me at one point and I've managed to sprain my ankle. Not too bad though, so no problems.

Run was 7.1ks in 41:50. Average pace of 5:53 per klm. Nice slack pace for a recovery.

Sunday, October 07, 2007

Sunday Long Run 21ks

Felt terrible in the legs again this morning. Weighed down by the Wallabies losing to the poms at 1am.
Went out around 9am doing a few loops around Centennial Park, Moore Park, Fox Studios, the SCG and the SFS.

All up it was 21.57ks in 1:48:14. Average pace of 5:01 per klm. Ok maybe the pace wasn't as bad as I felt. At least it was better than last Sunday.

Saturday, October 06, 2007

Striders Homebush 10k

A race where everything went to mud. No energy at all during the race. The Marathon must have hurt me more than I thought it did.
41:35 I think. I started ok and then everyone passed me, was there any left to do so?
Chatted to Tom31 and Springer after the race. Tom had a good one but Springer was getting over his injury that forced him to miss Sydney Marathon so was a bit slower than last month.
I guess the focus is now squarely on getting some speed for the State 3000m titles in 5 weeks time. Everything between now and then will just be hard work to achieve the goal of sub 10 mins.

Thursday, October 04, 2007

ES Marks Track 6x300m Reps

A very busy track tonight. At least a hundred people going around in different stages of pace. Drove to the track straight after work as I drive past it on the way home.
Did a 2k warmup and 5x100m strides before starting.

The reps went 50.1, 51.4, 52.8, 53.0, 53.6, 53.3. All done with a 60 second walk recovery.

Did a 2k cool down after the session.
I'm well aware they kept getting worse after the first. Just need a bit of practice with these to keep them consistent.
These were not easy. Now I know what happens to a 400m runner when they hit the home straight and they start running on the spot. I was getting that feeling after 200m.

Wednesday, October 03, 2007

Easy 12ks

A very warm 29 degrees when I went for a run tonight. Just ran around Randwick, Moore Park, Centennial Park and the SFS.
Total was 12.5ks in 64:11. Average pace of 5:08 per klm.

No strides Ewen. Wasn't sure on how many reps to do, ten seemed like a good number. Longer recovery between reps, ok.
I have a nice kick, I guess I shouldn't use it in training.

Tuesday, October 02, 2007

Timbrell Park Reps 10x500m

A nice night for a run. A bit windy though from the East, so all the reps straight into it were slower. Not many people around on the path so I didn't need to dodge to much during each rep.

Parked the car at Lilyfield Rd and ran over to the park doing a 2.5k warmup in the process as I ran up to near the 2k mark of the Bay Run and back to the park.

The reps were 1:40.7, 1:37.8, 1:40.0, 1:39.2, 1:41.1, 1:39.3, 1:41.6, 1:39.3, 1:41.1, 1:39.9.
All done with a 75 second walk recovery. I thought I could manage 60 seconds but after coughing up a lung every rep I needed more time to put it back in.

Did a 2.5k cool down back to the car.
Have not done these since December. Have to get them faster.

Monday, October 01, 2007

Don't let the sun go down on me

It took me so long to do a lap of Centennial Park the sun went down while I was out running.
Seriously!
Did a lap of the park on the dirt trail around the outside fence. A very warm 27 degrees when I was out, with the sun going down in the West.

Total was 7.1ks in 38:35. Average pace of 5:26 per klm. Ok for a recovery from Sundays run I guess.

Sunday, September 30, 2007

Heartbreak Hill & Back 19ks

Out very late this morning for this run. A 9am start time and it was starting to get a bit warm and windy for it.
Have not run this route for a few months. Plenty of hills in it.
From Randwick, up to Waverley, then to Bondi Junction, down to Rose Bay and up Heartbreak Hill to the turn around at Old South Head and New South Head Rd at Dover Heights. Then back home again.

Total was 19.2ks in 1:37.31. Average pace of 5:04 per klm. Very pedestrian. Legs felt like there was no pace in them at all. These Marathons knock your body around a bit.

Saturday, September 29, 2007

Easy 40 Minutes

A beautiful late afternoon run around Centennial Park. Fantastic weather.
Just took it easy, not pushing too hard just yet.

Ran 8.1ks in 44:14. Average pace of 5:27 per klm.

Thanks Ewen. Yes I meant 9:xx for the 3000m. Only a 20k long run, good to hear.

Friday, September 28, 2007

Easy 30 Minutes

The legs were still heavy tonight and with the full moon weighing on my shoulders it was a bit hard to run. Also it was windy, warm and humid.
Ran up to the SFS and back going up the busway along Alison Rd and Anzac Pde in the process.

Total was 6.1ks in 32:03. Average pace of 5:15 per klm.

Well Ewen I can't see myself running any 400m races. But all the other ones are open slather this summer.
Six weeks till the State 3000m titles. PB is 10:33, and I would love a single figure on that PB.
Thoughts?

Thursday, September 27, 2007

Full Moon Festival

According to my chinese workmates they eat Moon Cake at this time as part of a festival. Maybe the same time as the start of Autumn in China?

By the light of the full moon I went for a run around Centennial Park as the legs finally allowed me to do so after the Marathon on Sunday.
Ran 8ks in 46:33. Average pace of 5:45 per klm. A very leisurely pace tonight.

Thanks for everyone's comments about the race. So much pace to find till the next one. That will be Canberra.
Now for Track Season. Hope the coach has some fast ideas!

Sunday, September 23, 2007

Sydney Marathon = PB


Edit: The time on my watch was 3:03.23. So a 5 second PB after checking the results which are in. Cutting it close. 88:23 first half. 94:56 2nd half. Doesn't add up but the 3:03.23 is it. I'll take it.

I couldn't have run this time without having run with the 3hr pacers Cam and Richard from the 15-30k mark. The pack running helped me stay on the pace till then. Before that I was ahead on purpose as I figured the course had that long hill out of Mrs Macquaries Chair to factor in. Thanks guys anyway even though I couldn't keep up when we started going up the City West Link.
Arrived at Nth Sydney station about 6am and used their toilets and then walked down to the start area seeing the half runners taking off. Took a heap of photos but unfortunately the runners were moving too quick and they are all blurred.
Had the usual chat in the cold under the bridge for the hour, with a few scoffing at my thoughts of a sub 3hr.
Anyway I felt good for most of the first 15k until I was caught by the 3hr group. From here until the 30k mark I was up and down in pace. Either in front or behind the group.
The small hill up to the Glebe Island Bridge had me drop behind by 20 metres and then I caught it back up going down the hill only to lose touch once we started going up the hill along City West Link and never getting it back.
I tried to push when we crested the hill near Balmain Rd before the Norton St turn. I moved a bit closer but the surging efforts were knocking me around. Going back to the Glebe Island Bridge I felt better and moved past a couple of runners only to have a couple of others pass me in Pyrmont. Not impressed! I hate being passed late in a race.

I couldn't wait for the 37k mark as this meant only 5ks of flat and downhill left. So I kept pushed harder, passing about half a dozen of the splintering 3hr group through to the finish.
Passed a crook Strider at the start of Hickson Rd yelling at the Drink station people to get him an ambo as I saw him throw up on the road and he was staggering all over. I did see the 41k medical golf cart go to his assistance. I asked when I ran by. Hope he is ok now?

The perceived heat and effort of the last 2ks had me just hanging on for the finish. So apologies to the cheersquad in the MCA park as I was smashed and couldn't even must a wave. Too much hurt happening then. Finally hit those cobblestones in front of the Opera House and crossed the line. Nearly brought up my breakfast after the line but after about 5 mins sucking in some air I finally managed a drink.

Eventually made my way up to the recovery area with 26 miles and picked up my great finishers medal and t shirt. Found my bag and headed for the Striders tent for some more fluids. From memory I drank 3 waterbags-600ml total. 3 gatorade cups-600ml. A bottle of my own gatorade 600ml. And 4 cans of 375ml coke-1.5l. So 3litres of fluid. Was I dehydrated at the finish, probably.
After that it was over to the Orient Hotel in the Rocks to meet up with a few of the other Cool Runners who did different events or just cheered.

Thanks for everyones support today. Much appreciated. Couldn't get you the sub 3hr but after an interrupted Winter of training I'm not surprised I failed. Just didn't have the long runs in me like I did at Canberra. 12 for Canberra and 4 for Sydney.
It is an old saying. Don't go into the Marathon underprepared as It will chew you up and spit you out. Came close to being chewed today. Maybe next time I'll get more training in. Apolgies for long soppy story.

Saturday, September 22, 2007

Pre Race Jitters




Disappointed after Collingwood was beaten last night. Hope that Manly can win tonight to save the footy finals.
Picked up my number around lunchtime down at the Quay. Ran into Belinda Lockwood who is was doing a late entry for the Half Marathon.
Picked up a couple of singlets and socks as they were going cheap.
And in case you havn't seen them the race k markers look like this. Hard to miss!
Good luck everyone.




Thursday, September 20, 2007

Marathon Pace Run 5ks

Got out for a late run about 9pm and it was windy, raining, 14 degrees and 90% humidity. No wonder I felt like crap.
Ran 5ks in 20:44. Average of 4:09. Just a bit faster than the pace for Sunday morning.

Did a 2k warmup and a 2k Cooldown after the session.

Hope you don't climb up to the Cahill Tom as we don't run across there mate. Straight up Hickson Rd ala SMH Half and around past the front of the MCA building,the wharves and then finish on the flat at the Opera House. But thanks anyway.

Thanks for the support everyone!

Wednesday, September 19, 2007

Easy 40 Minutes

It was actually a bit over 40 minutes but whose counting?
Ran around Moore Park, the SCG with the lights on and the SFS and then back home.

8.9ks in 43:22. Average pace of 4:52 per klm. Very easy in the wind.

Monday, September 17, 2007

Easy 7ks

Did a lap of the outside of Centennial Park down to Anzac Pde and back home. Nice an easy, nothing too stressful this week.

Did 7.4ks in 39:31. Average of 5:20 per klm.

Sunday, September 16, 2007

Castle Hill Fun Run

The start was at Castle Hill Showground. Both were out and back courses with the 8k having the best run of the bush whereas the 4k stayed on a bike path and the showground roads out and back.
Jamie Harrison won the 4k and the 8k.
Felt ok in the 4k, hence the quick pace.
The 8k had more hills than the 4k and was a bit hard to run on the bush track with racing flats.
Legs felt ok during the races and body is slowly healing from the fall on Friday night.

4k race at 8am in 15:16. Overall place was 7th.
8k race at 9am in 32:43.

Well organised by Hills Athletics with plenty of flour to guide us and not too many marshalls needed. It was all good out in the hills.

Caught up with Gogirl, Spud,HillsAths1,Martin Dugdale,Bounder and John Dawlings.

Now to rest for the Mental battle on Sunday morning!

Friday, September 14, 2007

2 x 15 mins

The coach said run it firm, whatever that means? Maybe I ran too fast I'm not sure.
Ran around a few of the local streets in Randwick and then back along Alison Rd and down to Anzac Pde for the 1st 15mins. Did a 3 min jog recovery between the reps and ran back to the start. Almost made it only 50 metres short.

1st rep was 15:00 and covered 3.55ks. Average pace of 4:13 per klm.
2nd rep was 15:00 and covered 3.50ks. Average pace of 4:17 per klm.

Tripped over as I was finishing the 2nd rep on the concrete. Not a pretty sight, mashed both hands, ankle,elbow, hip, back and shoulder. Lots of claret. Gave the bloke in the servo a fright when I ran in with blood coming down my arm. Lucky I fell mostly on the grass, could have been worse. Should be a nice bruise on the hip tomorrow.

Easy 40 Minutes

Forgot to post it last night. Did an easy lap of Centennial Park sticking mostly to the grass where I could.
Ran 8ks in 40:50. Average pace of 5:06 per klm.

Wednesday, September 12, 2007

Marathon Pace Run 12ks

Felt humid again tonight. Easterly breeze. Is it summer or spring?
Relatively flat course around Centennial Park. I was running up Anzac Pde looking at the position of 'Actions' Blue Line I'll be following next Sunday. It is still mostly there going South from Oxford St. Not that I need help running racing line but nice to have.

The total tonight was 12.6ks in 52:38. Average pace of 4:10 per klm. Right on the pace. Good.

The goal is Sub 3hr for Sydney Marathon in case anyone missed it.

Tuesday, September 11, 2007

Long Reps 4x1.6k

Had a day off running yesterday, it is a taper after all. Actually I was home from work really late so I just left it at that.
Tonight was quite humid I thought to run in. Ran a flat course around Centennial Park.

The reps were 6:08(3:50/k), 6:16(3:55/k), 6:12(3:52/k), 6:15(3:54/k). I was trying to keep the reps on the 3:52/k pace for each rep. Was pretty hard trying to do that. I had a 3 minute walk recovery between each rep.

Did a 2k warmup and a 2k cool down after the session.

You can tell the Marathon is getting close as the signs are now up on the Centennial Park gates saying they are closed till 11 am on race day.

Sunday, September 09, 2007

Centennial & Queens Park 11ks

Yep another run for the day. Doing 15k this morning in two races left me feeling a bit short of time and distance for the Marathon.
Headed out around Centennial and Queens Park for a late run. Feet felt a bit sore after doing 15ks in racing flats this morning.

Total was 11.2ks in 58:14. Average pace of 5:11 per klm. Hip felt very sore and the legs were not keen on co-operating either. 26k for the day is done.

Bridge to Bridge 10k Fun Run

After the SMC race I drove over to Putney for this 5/10k race. Very hilly, but a good hitout for Sydney Marathon.
A very fast start but with me not measuring the course and no k markers I was in the dark on my pace.
At one stage in the first 2ks I was ahead of Both Eliza Stewart and Jenny Wickham. Must have been too fast at the start. The race went ok and we had a couple of parks to cross and up and down a few stairs, plus even a bush track for about 50m. These fun runs think of everything.

At about the 6k mark the race turned ugly as myself and a couple of other runners following the arrows turned left even though the runners only 100m ahead went straight. We did our section and ended back on the same road again about 4mins later. One of the marshalls commented had there been a stuff up, apparently so.
We continued onto the finish and I ended with 40:19 for my 10k.

What happened was that the two fun run kings having a match race, Horne and Harrison turned left like we did. No problem.
Now as I believe I was back in about 20th-25th spot. Every runner between the two Kings and myself went straight ahead up the hill instead of turning left like the course says.

I told the officials at the finish about everyone running short. When the results came out messers Horne and Harrison were in 3rd and 4th spots which is impossible as they were leading by a mile.
So when you see the results add on about 3 mins. I finished around the 40 mark with the male and female close by, within 30 seconds of each other.

Basically anyone that came ahead of Horne and Harrison ran short and then anyone after them up until the male and female near me ran short. The people behind the three of us were ok as a marshall got to the spot to save the rest of the runners.

A nice hilly hitout can only help the legs for Sydney.
Just hope no-one ran a PB on that course.

SMC 5K

Out to soggy Smithfield for the first race in the series. No rain at all during the race which was good. The old mower must have clagged as the grass was a foot high in the start area.
I saw Easy Tiger before the start and tried to convince him he should do the 10k. No such luck.

Chased Easy Tiger and Bounder for the whole 5k's to no avail.
Still made the podium in 3rd place, running 18:54. No where close to the PB from May, but it was ok. Very tired in the legs.

Friday, September 07, 2007

14 x 30 seconds on, 30 seconds off

As I was working late yesterday I couldn't go for a run. Then I was back in this morning doing some more work. Finally went for a much needed run about 3pm.
Due to it being a public holiday I got to run in Centennial Park while the sun was up. A lot of water was on the track so it was a bit of a people and puddle dodging run.

I did a lap of the running circuit as a speed session.
Basically 3.7ks in 14:07. Average pace of 3:48 per klm. Must have been slacking on the floats.

Did a 2k warmup and then a 2k cooldown afterwards.

Wednesday, September 05, 2007

Marathon Pace Run 15ks

Hard work tonight in the wind. At least I missed the showers that seemed to be around late today.
Ran around Centennial Park and up to the SFS and SCG and back. Pretty flat course with not too much foot and bike traffic to dodge.

Ran 15.2ks in 1:02.30. Average pace of 4:06 per klm.

A bit quicker than I thought I was moving at. I was only looking to run around the 4:12/k mark.
That quick 30k on Sunday must have done something to my legs.

Monday, September 03, 2007

Recovery Run 11ks

Short and sweet around Centennial Park. A nice Southerly blowing to keep me cool while running on the grass.

Total was 11ks in 1:01.44. Average pace of 5:36 per klm. Legs and feet felt fantastic. Now not sore at all after Sundays hard hitout.

Sunday, September 02, 2007

Homebush Hustle STaR 30ks

Out to Concord for this Striders training run. A locked toilet in the park at the start so Mark Fiore and I headed off early to get one in a park a few k's up the road and then caught up with the 6:20am group when they started.
The pace was hot even though we thought it wasn't. The group at one stage had Sportsman, Springer, Aim High and Tim Austin in it.
With only Springer, Aim High and Tim sort of staying close together to the finish. Well close, meaning within a k of each other.

The run went through Concord, Homebush, Newington, Silverwater, Meadowbank, Rhodes, Mortlake, Breakfast Point and Cabarita.

Finished with 30.2ks on the watch in 2:12.18. Average pace of 4:22 per klm. Quickest I have ever run a STaR at. Previous quickest I think was the Western Wanderer a couple of years ago doing 4:39 per k pace. The pace was quicker than my Canberra Marathon 30k split from 2 years ago. Seems I might have a good Sydney Marathon after all.
Caught up with Granpa, Tesso and Johnny Dark after the race.

Saturday, September 01, 2007

Striders North Head 10k

What a crap run. No energy, over tired, pathetic useless piece of a race. And that was just from Blue Dog's Mum. Just kidding. But I feel like that.
Couldn't get going past the 3k mark which I reached in 11:15. After that there was nothing useful in the legs to get me to go any faster. Maybe I'm a good 3000m track runner, just waiting to be unleashed over summer?

Ended up at the 8k mark in about 31:15 and was able to push a bit faster from then to get back to 35:07 at the 9k and then the partially downhill last k home to finish with 38:48.
A course PB by 33 seconds but way outside my overall time. My worst 10k of the year.

Well bugger it, I'll just focus now on getting a good Marathon out of the way at Sydney.

Thursday, August 30, 2007

Minute Pyramid

Since I'm in the Buster Special week. I used the same session I did last week from R4YL Volume 6 with Buster on the cover.

Session is 4 mins, 3mins, 2mins, 3mins, 4mins. All done with a 1 min jog recovery.

Total time 20 minutes with a distance of 5.28 klms. Quite happy with that. Average pace of 3:47 per klm.

Did a 2k warmup and a 2k cool down after the session.

Wednesday, August 29, 2007

Buster Special

Read an interview that Nic Bideau did this week in Osaka on Mottram's training. He said part of a session that he ran was 1x1600m, 1x800m, and 3x400m.

So that looked like something I could do. Well almost!

What I did tonight was 1 x 1600m, 1 x 800m, 2 x 400m, and finished with 1 x 800m.

1600m in 5:45. Pace of 3:35 per k.(3 min walk recovery)

800m in 2:47. Pace of 3:28 per k.(2 min walk recovery)

400m in 1:18. Pace of 3:15 per k. (1 min walk recovery)

400m in 1:19. Pace of 3:17 per k.(2 min walk recovery)

800m in 2:50. Pace of 3:32 per k.

Now I know how the 400m runners feel at the 300m mark. All lead in the legs and you have not finished. They were the hardest but certainly the fastest.
Did a 2k warmup and then a 2k cool down after the session.

Tuesday, August 28, 2007

Lunar Eclipse 2007

Won't be seen for another 40 years apparently.

Monday, August 27, 2007

Recovery Run 12ks

The hip hurts the leg hurts and it was very slow tonight. A warm 20 degrees as I ran around Centennial Park. Shorts and Singlets were definitely in vogue.
Ran 12.2 ks in 1:11.53. Average pace of 5:53 per klm. Certainly just a jog tonight.

Sunday, August 26, 2007

North Ryde Ramble STaR 31ks

I decided during the week that it would be better for the Sydney Marathon training if I kept doing the long runs rather than race a half today. So the Lake Macquarie Half bit the dust. Hope Wine Trail Runner found his pacer.

Headed up to Waterloo Park for the Striders STaR early this morning. Another small crowd with only the four of us taking off at 6:20am.
The course is basically run along the side of Macquarie Uni and down along the Striders Lane Cove 10k course exiting back up the Scribbly Gums exit. Through the Nth Suburbs Cemetery, Macquarie Park, Macquarie Uni again and back past the start park. Ray W dropped here after doing W2B yesterday, coming 3rd.
We then ran down into the Lane Cove National Park but onto the trail this time with heaps of water about. A couple of k's in here before the other two runners left me to my own devices.

From then it was a k before I exited the bush and did about a 5k road section through Cheltenham and Pennant Hills before getting back into the bush at Thornleigh Oval. Along the river was very cool and heaps of water on the path. Rolled my ankle a couple of times in here as the track is very rocky underfoot.

Finally came back out of the bush and had a short 1k road run back to the finish in the park. Not many left when I got there. Must have been a few people doing some weird short cuts today as the course map doesn't have any. Thanks to Truckie(Daz) for still being back there with cakes, fruit and drinks.
Finished with 31.1ks on the clock after adding a bit in one bush section and a road wrong turn as well. Ended up with 2:39.03 for an average pace of 5:06 per klm. Pretty slow in the bush after rolling the ankle a couple of times. Plus running on my own for 12ks is pretty boring.

Wednesday, August 22, 2007

Tempo Run 13ks

I thought it was cold so I ran with a long sleeve top on. Then I realised after about a k that it was cold but I was sweating like a pig and really needed a singlet. Too late for that.
Had a nice shower during the run for about 5 minutes while I ran, very refreshing.

Ran around a bit of Randwick and then Centennial Park, Moore Park, the SFS and the SCG. A pretty flat course.
Ran 13.37ks in 57:30. Average pace of 4:18 per klm. Legs just didn't feel like that had much in them tonight.

Tuesday, August 21, 2007

Minute Pyramid

A session from Issue 6 of R4YL magazine. The one with Mottram at the Comm Games on the cover. I did an inverted pyramid as the length of my reps started high and went low and then high at the finish.

The session was 4 minutes, 3 minutes, 2 minutes, 3 minutes, 4 minutes. All done with a 1 minute jog recovery. Total session was 5.2ks in the 20 minutes including the recoveries. Average pace of 3:50 per klm. Not sure what distance the actual reps were.

Conditions were not that flash tonight, Swirly winds and I copped a shower at the start of the session as well. Did a 2k warmup and a 2k cool down after the session.

Monday, August 20, 2007

Recovery Run 7ks

Just a lap of centennial park tonight. No rain about finally.
Ran around mostly on the grass helping the legs out.

Total was 7.3ks in 41:22. Average pace of 5:40 per klm.

Sunday, August 19, 2007

Cherrybrook STaR 32ks

Up to Cherrybrook for this STaR with a small crowd of only 5 of us running at 6:20am. Must have been the rain in Sydney this morning kept them away.

The run started in Cherrybrook and went through West Pennant Hills, back through Cherrybrook, Pennannt Hills, Westleigh, Normanhurst, Thornleigh and back to Cherrybrook.
Some great runs through the Cumberland State Forest and parts of the Great North Walk.

Neverending hills in this run, everytime you go around a corner another one appears. Very hard work. The other 4 guys did a short option at the 22k mark so I ran the last 10 on my own. I think I was much slower after they left.

Total was 32.1ks after a little extra from missing a street turn. Total was 2.45:30 for a hard mornings work. Average pace of 5:09 per klm. Probably one of my slowest ever STaR's, but what a hilly course.
I need a sleep!

Saturday, August 18, 2007

Centennial Park XC 7ks

Did a lap around the dirt/grass trail at Centennial Park this afternoon. Took a very muddy pair of shoes from the State Short Course Cross Country that I hadn't cleaned. Took to the long grass whenever I could to get some of the caked in mud off. Worked pretty well. Less to clean anyway.

Total was 7ks in 37:15. Average pace of 5:19 per klm. Very leisurely pace.

Off to Cherrybrook tomorrow for the STaR.

Friday, August 17, 2007

Easy 12ks

Stayed pretty much on the grass around the outside fence of Centennial Park. An easy run on a great night to run in. No rain or wind and not too cold.

Ran 12.3ks in 1.09:20. Average pace of 5:38 per klm. Actually the legs were pretty sore after the session yesterday. They are set to get another beating up at the Cherrybrook STaR on Sunday. A very hilly one with 9ks of bush as well. Excellent!

Thursday, August 16, 2007

Long Reps 3x2.5k

Used a flat track around Centennial Park and down to the horse stables for this session. A bit windy but otherwise conditions were good to run in.

The reps were 9:32(3:48/k), 9:33(3:49/k), 9:39(3:51/k). All done with a 5 minute walk recovery between each rep. Damn hard those reps. Left me gasping for breath after each one.

Did a 2k warmup and a 2k cool down after the session.

I'm sure these long reps are good for something, just have not worked out what.

Wednesday, August 15, 2007

Tempo Run 12ks

A nice flat track up to Moore Park Rd and around the Horse Stables, Fox Studios, the SFS and the SCG. Pretty windy, lucky we didn't have this South Easterly wind on Sunday.

Did a 1k warmup before starting. Legs didn't appreciate the run tonight.

Ran 12.7ks in 53:22. Average pace of 4:12 per klm.

Did a 2k cool down after the session.

Tuesday, August 14, 2007

Mona Fartlek

A nice cool night for a run. Pretty stiff Southerly still blowing off what felt like the snow. Top temp today only 16 degrees, after Saturdays 25.
Did a 1k warmup before I started the session.
Ran from my home up the bike path to the SFS and back again.
Total was 5.15ks in the 20 minutes. Average pace of 3:53 per klm. Pity I couldn't do that on Sunday. And considering the fartlek is effort then float then effort etc, etc...

Did a 2k cool down after finishing.

C2S:
2006- 751st, 2007- 625th. My position. But only 6 seconds faster.
2006- 55mins= 455th, 2007-55mins=363rd.
2006-Top 100=50:03, 2007-Top 100=50:23.
2006-Top 500=55:33, 2007-Top 500=56:52. A huge difference!

Now are we getting slower as runners or was it the heat this year? Any bets on the preferred time being shifted to 56 minutes for 2008!

Sunday, August 12, 2007

City 2 Surf 2007 = PB







Met Will and Blkbox in a dark alley in the city at 6:30am this morning to drop our bags off. The centre was a bit slack, not letting us in till 6:45. Bolted to the start line passing Professor waiting for a fire truck on the way.


Scored a front spot on the left hand side of the line. Cool! Met Johnny Dark, Tesso, Razor and Duffman, Superman and this year R4YL man at the start. Generally kept over to my side and tried to relax.

The start was a bit of a shambles at the seeded and preferred wouldn't stay behind the line and they couldn't get them to go back. We moved just before the 9:25 start time and waited for the hooter. Started ok I thought going through 2k in 7:40 and then 3k in 11:00. One of those was wrong.


From there it was a struggle to run any k's fast at all. Had trouble running 4 min ks. So it just became a case of maintaining some form and keep running to the finish.


The 5k was 19:49 and a hurried toilet stop in Rose Bay losing probably 45 seconds doing so.

6k at the bottom of heartbreak was 24:25. The same time as last year but with an extra toilet stop this time. Bugger.


Up heartbreak hill and reaching the 7k in 30:03. 27 seconds quicker than last year. Well at least I had some good news for the race.

From then to the finish I tried to run faster along the flats and down hills but the legs just wouldn't go any faster. Small children were passing me. No super heroes at this stage but I could have done with the help.


Reached the 10k in 42:15. I was supposed to be running quicker to the finish but wasn't.

The cheer squad appeared at Nth Bondi Surf Club, and I really was looking to hide as I was not feeling good at all. The head was back trying to get some air in the lungs as they just were not playing the game properly.


The race was finally over in 57:59. A 6 second PB. But no where close to the 54 I wanted. Very disappointed with the race as I feel I'm much better than that. And really annoying as you only get the one chance a year to race it. Shite happens as Forrest Gump said.


The negative split this year was less than previous, a reflection on how fast I couldn't run even with the downhill aid back to the finish.

7k-30:03/7k 27:56. Only 2:07 this year.


Back to tackle it next year from the A1 start again. Sorry to disappoint anyone who thought I would run fast today.

You know I'm hard on myself. But without self assessment after a race you tend to accept things you don't want to and can't improve. Improvement in my running is what I'm all about.


And the drinks and snags in the pub were the best with all the other Cool Runners after the race. Plus meeting John Howard in his track suit.

Friday, August 10, 2007

Safety Check 5k

Just checking if the legs had any pace in them tonight. Very nice and warm it was too. Something like 19 degrees at 8pm.
Did a 1k warmup and a 1k cool down after the session.

5k in 19:28. Didn't really push it too fast. Felt very easy that pace.

5k point in 18:45 hey Ewen. I'll have a go.

Thursday, August 09, 2007

Is Spring coming?

Saw a few moths floating around tonight. Mostly sucking in some special rays from the neon lights. Maybe they were blown off course by the strong Westerly winds this week.

Ran up Anzac Pde to the SFS and back along the bike path. Total was 6.15ks in 30:43. Average pace of 4:59 per klm. Too easy!

Thanks for all the comments. Looking forward to the race. Hope to get to the 7k somewhere near 28 mins and hopefully bring the back end home for a sub 55 mins.

Wednesday, August 08, 2007

Easy 40 Minutes

No West Met this weekend Ewen. The 18th is the next one.

Just did a circuit of Centennial Park making it longer by running down Moore Park Rd and along Anzac Pde and back home. All up 8.01 ks in 43:18. Average pace of 5:24 per klm.
Very easy!

Tuesday, August 07, 2007

Easy 50 minutes

An easy run around Centennial Park, Moore Park, the SCG and SFS. Not cold at all tonight. 14 degrees I believe.
Took it nice and easy with the race on Sunday.

Total was 10.05 klms in 50:33. Average pace of 5:01 per klm. Probably a bit quick, but really I was just out have an easy run. Didn't feel fast at all.

Sunday, August 05, 2007

Wahroonga Wobble STaR 13k's

The 7am host for this striders star up at Wahroonga. Which basically means roaming around with any new, older or unfit Striders doing the short course of the main 30k star.

A few hills and a bit of bush at a very leisurely pace this morning. Nothing too hard and I was expecting it to be 20k but found out it was 13ks.

Total was 13.1ks in 1:15.35. Average pace of 5:46 per klm.

Now to get a bit more speed back for my tilt at City to Surf on Sunday.

Saturday, August 04, 2007

State Road Relays 4x4k

Down to Wollongong for the Aths NSW Road Relays hosted by Kembla Joggers.
Striders only had two male teams and one female team.

The open A male team of Chris Truscott, Tim Rowe, Andrew Tuckey and Glenn Guzzo were 2nd and scored the Striders first Open A relay medal since we have been registered. I think that is only about 5 years. Plus Tim ran 11:34 for 2nd fastest time of the day and Guz 11:37 for equal 4th fastest time. Guz nearly ran down Jeff Hunt to snatch 1st of Randwick-Botany, missed him by about 50m.

The B team was Craig Dunn, myself, EJ Davie and Sparkie. After racing in the morning the legs didn't have too much power in them. Managed a 15:04 for the 4k. The team was 6th I think.

Pretty windy down at the gong but a good course to run on.

Now for City 2 Surf. Feeling much more confident of cracking 55 mins after the 10k this morning. Just have to run the 6-10k section a lot better. See you at the start sports fans!

Striders Lane Cove 10k

A rather cool morning with the car recording 3 degrees at the weir, and my hands hurting during the race until at least the 6k mark. I wouldn't buy gloves as Blue Dog's Mum might think I'm soft.
Wasn't sure how I would go this morning as my cold and lack of training in the last two weeks showed up when my legs felt tired during the warmup.

Missed pressing the start button as the race started so I added 10 seconds to my time all around the course to see where I was up to. According to me I was at the 5k in 19:40 and feeling ok. The lungs had some air, but as a few runners may have noticed I had the head back on every downhill to get some air in there.
Heading back to the start and I was under pressure from The Sloth and former CR/28 racing team member Jane Miles. I thought she was older!

I was up and down in the positions between the two of them most of the way back until catching Sportsman about the 9k mark and dropping the sloth as well. Jane I had finally dropped about the 8k mark up a hill.
Langswm called out at the last gate about 500m from the finish to Action to catch up. I didn't know he was close. Well I wasn't letting anyone get past me from there and kicked for home, holding off the Sloth(just) and Action by 5 seconds. Gotta love any small win over Action.

Just missed the Course PB by running 38:28. Very happy with the time considering the cold I have and the bay run race last week I struggled to run 4min/k pace on the flat. The course PB streak was running from June 2004.

It is heartening to know that my 10k's this year have all been between 38:05 and 38:31. Much improved over last year. Now for the Relays this afternoon at Wollongong.

Wednesday, August 01, 2007

10k's of Junk

What was supposed to be a tempo run at 4:10/k pace turned out horrible when the lungs failed to respond to my attempts at getting some air in faster.
The rest of me felt good but I just couldn't breath with this cold not going away.

The run was around Centennial Park, Moore Park, the SCG and SFS.

Total 10.1ks in 44:34. Average pace of 4:24 per klm.

There was a brilliant full moon rising when was out running, looked huge. Plus a nice warm wind as well.

I don't think my pace at C2S is looking too good at the moment if I can't breath any faster.

Monday, July 30, 2007

Recovery Run 7ks

A lap of Centennial Park by the full moon. A cool to run in but really it was excellent conditions tonight. Legs and lungs felt a bit sore. Just stuck mostly to the grass.

Total was 7.3ks in 41:40. Average pace of 5:42 per klm.

Sunday, July 29, 2007

Long Run with Bay Run Race in the middle

Left from home at 6am and ran up the road to meet Fake Plastic Trees along the way to the Bay Run race at Leichhardt. We ran basically along Anzac Pde, Down Cleveland St and then crossed and ran down Glebe Pt Rd to the water at Lilyfield. Then crossed the City West Link and down Lilyfield Rd to the start of the race near La Montage. All up it was 10.57ks for me in 1:00.08. Average pace of 5:41 per klm. A bit slow but I was running with a back pack and still have my cold in my lungs.

I wasn't expecting much from the race as it was my first run in 9 days. Just kept the pace consistent and tried to run around the bay easy without upsetting the lungs. Managed to keep all the k's under 4mins and then had the long last k to finish in 28:29. The race has never been 7k's despite advertising it as that. It always has been around 7.2 for the race. Actually measured as 7.17ks, so average pace of 3:58 per klm. Happy to just scrape under 4min ks. The lungs felt ok but the legs were another matter. Very heavy.

Ran back to Randwick with FPT after the race via the city this time across Anzac Bridge, Market St, Hyde Park and Oxford St. I'm sure that was uphill all the way from Leichhardt.
Total back was 11.38ks in 1:06.13. Average pace of 5:49 per klm. Legs were really hurting on the way back. I'm sure I was holding Rob up. Sorry.

Total for the day 29.12 klms. Time of 2:34.50. Average pace of 5:19 per klm.
Glad that day is over. Legs have been hurting all afternoon.
Thanks to Rob for the company on the runs down and back.

Friday, July 20, 2007

Easy 12ks

Ran around the outside of Centennial Park and down to Anzac Pde and back. Didn't push it too hard as really I couldn't be bothered. Felt pretty cold in the wind. Maybe it was the shorts and singlet. You think?

It was 12.3 ks in 63:02. Average pace of 5:07 per klm. Now I'm off to watch the British Open Golf.

Thursday, July 19, 2007

Run to the Hills 10k

Decided there was no way I could run fast tonight after driving up to Newcastle and back today to see a client. Four hours in the car doesn't help.
Ran some hills instead by running in Randwick, Coogee, Clovelly, Bronte, Bondi and back via Bondi Junction and Queens Park. Plenty of hills in the area to keep me breathing hard.

Total was 10.15ks in 45:02. Average pace of 4:26 per klm. Pretty good with the hills around. Did a 2k cool down after the session.

Now for Sutho to Surf on Sunday morning. Goal is to get under 40 mins for the 11k. I ran 41:48 two years ago just before the stress fracture. In fact maybe this race did it. Lots of downhills.

Yes Spud, edited to 4:26 per klm. But I feel I'm faster! haha

Tuesday, July 17, 2007

Mona Fartlek

Pretty windy tonight. 30k NW breeze blowing. Snow on the Mountains. 10 degrees on the Coast.
Ran out in shorts and singlet after doing a 2k warmup. Ok the warmup was while I was in the clothes.

Did the 20 min version of the Mona Fartlek. All up 5.15 ks in the 20:00. Average pace of 3:53 per klm. Surprising pace given how bad my calves feel from the race on Sunday.

Did a 2k cool down after the session.

Monday, July 16, 2007

Recovery Run 7ks

Pretty cold tonight. Well I was putting out a fair bit of steam and that was before I had even started running. Did a lap of Centennial Park around the outside. A fair bit on the grass.
Calves felt a bit sore after the race yesterday, but the Quads were fine.

Ran 7.3ks in 41:42. Average pace of 5:42 per klm. Nice and easy.

Sunday, July 15, 2007

King of the Mountain 32ks

A run starting from the little village of Cambewarra just inland from Nowra. Quite close to the State Longcourse Cross Country Course at Nowra.
Drove down with Horrie getting a full run down of his epic race at Western States in the 4 hours. Showed how special it was to him to get through the race with the buckle. Good job!

Quite cold at the start but I didn't care and started in shorts and t shirt as per always. The first part is around the local streets and we run about 5ks on the tar before we turn back inland towards a mean looking escarpment. Had Blue Dog and the femal winner come up behind me at the 5k mark. That was the last I saw or heard of the Dog until the finish. I stayed with Vanessa for about the next three ks which were flat still. Upon the hills starting I lasted the third hill before I couldn't stay with her. I know I'm soft.
But hey she is in the Australian Mountain Running team for the Swiss world titles in Sept. Strong legs that woman!

I had a 10k split of 42:30 which I thought might have been correct as the 5k of 18:40 certainly wasn't. At about the 12k mark we finished with the bitumen and got onto the graded council dirt roads which still had some patches of hard stuff.
The 15k was reached in 1:07 and the half way 16k in 1:12. The hills kept coming through some spectacular country. Beautiful open bush and farmlands with peaks of the brutal escarpment getting ever closer. Ran through a couple of creeks during the race.
The bottom of Mt Scanzi was about the 23k mark and had an aid station. From here to the top was about 2ks and I had 10 people pass me while my legs decided running was too slow and I had to walk some patches. Didn't care actually about walking as I thought I was moving faster than my shuffle uphill.
The peak of Mt Scanzi gave itself away by a crest sign just near the top. Great aid station with fruit, jelly beans, gatorade and water bags. Also apparently rum but I missed that.

The downhill wasn't as long as I thought, only really 1k steep down and then 6ks of flat with a few more uphills thrown in. This included an uphill from the Kangaroo Valley shops to the finish at the showground. Evil! Plenty of CR's at the race and Striders as the race was part of our Super Series events this year. 160 finishers apparently.

Finished in 2:30.03. Average pace of 4:41 per klm. Very happy with that considering the hills. Came 31st overall.
Some splits: 10k-42:30, 15k-1:07, 16k-1:12, 25k-2:00.
Had the free coffee plus scones with jam and cream after the race. Excellent.
Chris Truscott and Vanessa Harverd won their events respectively.
Finished a 20 miler as the sign said. Now Ewen had a bet that his 1988 time was 2:30. He might have to check the seconds on that one to see who won.

Also Blue Dog was put to the sword today. Unsure of his time, but I did beat his 2:37 from last year. He was wearing arm warmers during the run. He must have gone soft up on the Western States trail.

Saturday, July 14, 2007

State Short Course Cross Country 8.5k's

We ran this afternoon out at the State Equestrian Centre at Abbotsbury. Basically the horse cross country course complete with jumps. We didn't use the jumps.

The course was well mown grass but because of the recent rain was really, really muddy in plenty of places. Glue pot muddy in a couple. A few people were running barefoot because of it.

I didn't have a good run at all. Felt tired for most of the two laps. Must be that Tour de France watching doesn't help. At least it is over for another year. Quite hot out there in the sun without any water during the race.

First lap was 17:42 and 2nd lap 18:54. Finished with 36:36. Average of 4:18 per klm. The winner did 26:xx I think.

Striders male A team was 4th and the Striders female team came third. King of the Mountain down at Cambewarra tomorrow morning. 32ks up over Mt Scanzi to Kangaroo Valley.

Thursday, July 12, 2007

Long Reps 3x2.5k

A very ugly session. Felt really tired and didn't want to run tonight.
Ran on a pretty flat course down to Fox Studios and back again.

The reps were 9:21, 9:26, 9:32. All done with a 5 minute walk recovery between reps.
I guess they should have been faster but the legs just wouldn't do it. Pity they got slower as I went along.

Wednesday, July 11, 2007

Marathon Pace Run 15ks

Legs felt very heavy. Really didn't want to run fast at all actually. A pretty flat run around the usual area of Centennial Park, Moore Park, the SFS and SCG.
Ran in shorts and a singlet. Who said it was winter?

Total was 15.32ks in 1:03:58. Average pace of 4:10 per klm. Spot on the pace I wanted.
Can I call it an MP run now? Want to get this run up to 20ks at this pace. Hopefully will help me run Sydney Marathon the same.

Did a 2k warmup beforehand and a 2k cool down after the session.

Tuesday, July 10, 2007

Mona Fartlek

Did the real version of the Mona Fartlek tonight. Beforehand I did a 2k warmup. Pretty cold tonight and there were a heap of lights out around Centennial Park. Made it a bit hard to see the watch, especially when I was finishing with the 15 sec efforts.

So it was 2x90secs, 4x60secs, 4x30secs, 4x15secs. With equal float recoveries. I try to go flat out on the efforts and then keep the floats fast as well.

Finished with 5.18ks in the 20 minutes. Average pace of 3:51 per klm. Very hard work tonight. Don't know how I managed that much in the time.

Did a 2k cool down after the session.

Monday, July 09, 2007

Recovery Run 11ks

Not sure how I got that figure yesterday. Maybe the polar needs a bit of an update. Just worked it out with Google maps as about 31ks. Something weird there. Could depend on how the Striders measure the STaR course as well. If it is measured as racing line of 29.9ks then if you don't run like that in training which you can't really,as you have to cross roads at different points. I guess it could make it longer.
Maybe it is time I bought a Garmin and used some satellites to measure for me.

Tonight the calves were crying after all those concrete streets from yesterday. And probably the lack of long runs as well. Quite slow on the grass around Centennial Park.
Total was 11.9ks in 1:08:15. Average pace of 5:44 per klm.

Sunday, July 08, 2007

Balmain Bungle STaR-32ks

A very small 6:20am group this morning. Comprising of Springer, Silver Fox, Tom31 and we picked up 26miles on the way around.
The course goes through all the streets of Balmain with some great water views of the harbour with the sun coming up. Then it gets all boring with us running through Canterbury and Ashfield and around the back of Canterbury Racecourse and along the Cooks River. Springer peeled off short in Ashfield so the four of us ran the full course.

When we got back down to the Bay Run we decided to do the longer loop back around the bay to the finish.
I ended up with 32.42 klms in 2:29:14. Average pace of 4:36 per klm. The pace wasn't too bad considering the hilly nature of the first 10ks of the course with plenty of stairs in it. Keeps me fit for Sydney Marathon.

Saturday, July 07, 2007

Striders Homebush 10k

With 10 days off training with the flu I didn't think I had a chance this morning at getting close to any PB's.
The course at Homebush is not a favourite of mine as it involves doing tight turns in the carpark at the start and then the 5k point. Also having to do a tight turn up onto the busway and the two laps of the Wentworth Common sandpit. Enough excuses!

Arrived early and did a warmup. The hands were really cold at the start. Started out pretty well going through the 1st k in 3:35. Backed off after that and managed to cruise around the next 4k to come through the half way at 18:45. Looking good at that stage. I then proceeded to run 8mins for the next 2k blowing any chance of a 37:xx.

Pulled myself together to be 34:40 at the 9k mark. Unfortunately needing a 3:19 to run 37:xx. Well I did manage a 3:30 last k which was good.

Finished in 38:10. Just missed the PB by 5 seconds and the chance for a 37 something.
It was a course PB by 20 seconds from the race in March.
Wasn't feeling too good after the race, with TigerAngel saying my face was a bit white. Probably from the lack of air in my lungs. Damn flu has a lot to answer for.

Next week is the Aths NSW Short Course Cross Country at Horsley Park around a Horse paddock. I might do King of the Mountain on Sunday at Nowra. Not sure yet.

Thursday, July 05, 2007

Flake Fartlek

The cake was organised by my mother. Plus we also had a foot high stack of profiteroles. Excellent lunch.
After much eating at lunch the run was a bit slow tonight. Must have been the cake, sandwiches, pies and profiteroles. It was worth it.

Ran 6.8ks in the 28 minutes. Average pace of 4:07 per klm. Did a 1k warmup and a 2k cool down after the session.

I'll be at Striders on Saturday hoping to beat the PB. Manly supporter since the age of 10, so I'm not changing now.

Happy Birthday to me!




Another year of my misspent youth gone! More photo's of cake. This time the all conquering Manly Warringah Sea Eagles.


Wednesday, July 04, 2007

Tempo Run 15ks

Very windy tonight. Almost impossible to run whenever I had to go into the wind. Didn't help trying to stay on the pace that I wanted.
A relatively flat run around the SCG, SFS, Centennial Park and Moore Park.

Total of 15.35 ks in 1:05:56. Average pace of 4:17 per klm. Wanted to run it faster, but the wind was a shocker. Felt like I was running in water.

Tuesday, July 03, 2007

Faster 10k

Still getting back into it. Pushed the lungs a bit harder tonight to see if they were ready to run faster. Felt pretty good!
Ran a mainly flat course and Centennial and Moore Park. Didn't see any bats. They really must be sitting above Gronks car like Hitchcock's "The Birds", just waiting for a clean shot.

Ran 10.16ks in 44:48. Average pace of 4:24 per klm. Didn't seem too quick.

Monday, July 02, 2007

Easy 12ks

Same feel as yesterday. Just looking to do a few runs without upsetting my lungs too much.
Ran around Centennial Park with the bats noticeably absent. Maybe they have eaten all the fruit out and gone elsewhere for awhile?

Ran 12ks in 1:05:46. Average pace of 5:28 per klm.

Very slow tonight. Just didn't feel like running any faster.

Sunday, July 01, 2007

Very Easy 11ks

It was wheezy joe this afternoon. My flu seems to be getting better slowly. Most of my body is up to scratch, but as you know once it gets in your lungs it takes a long time to get them clear again.
So I didn't expect to push too hard at all today. Due to being very tired I didn't get out for a run until after midday. Very windy from the West and cold as well. So I ran in singlet and shorts. Yeehah!

Ran around Centennial Park, Moore Park, the SCG and Aussie Stadium. A very comfotable 11ks in 57:29. Average pace of 5:13 per klm.

Monday, June 25, 2007

Sick as a dog

Don't know when I'll be running again. Have not been this sick since late 2004.

Thursday, June 21, 2007

Tempo Run 10ks

A pretty flat run around Centennial Park, Moore Park, Aussie Stadium and the SCG. Felt colder than usual. Must have been the cloud missing for the first time in a week.

Ran 10.11 ks in 42:13. Average pace of 4:10 per klm.

Almost getting to the point I want to be at for Sydney Marathon. Did a 2k warm up and a 2k cool down after the session.

Looks like Woodford to Glenbrook is off on Sunday. Now just have the State Long course at Nowra on Saturday afternoon. Unfortunately W2G has been moved to the day that I was keen on running the Kembla Joggers half. Looks like W2G wins.

Wednesday, June 20, 2007

ES Marks Track 6x1k Reps

Off to the track for the first time tonight to run these. Only $4 to use the track which is only 1k from the house.
Did a 1.2k warmup. 3 laps what else?

The reps were 3:32, 3:30, 3:28, 3:34, 3:31, 3:32. All done with a 400m Jog Recovery between each rep. Which was about 2 mins.

Finished off with a 2k cool down, or 5 laps.

Felt a bit strange running around the track after not being on it since January.

Tuesday, June 19, 2007

Stormy Weather 11ks

Apparently cyclonic type conditions are due to hit the Sydney area at midnight. It was really windy and cold and the rain was pretty hard on my face tonight.
Heaps of puddles, lots of splashes by the cars passing me as well. Not a good look after the run, cold, wet and dirty. And I didn't even fall over.

Ran 11.8ks in 53:04. Average pace of 4:29. Not really quick. A bit hard with how strong the wind was tonight.

Monday, June 18, 2007

Recovery Run 8ks

A short run around Centennial Park and a bit extra around Moore Park. Didn't really need it after only doing a 10k race yesterday.
Legs felt fine and no niggles anywhere.

Ran 8ks in 42:12. Average pace of 5:16 per klm.

Sunday, June 17, 2007

Mini-MosMarathon 10ks

Very windy, a little shower before the start and no rain during the race. Lots of water on the course today. The start was delayed by 10 mins apparently because a tree was down on the course somewhere.
Lined up next to Strider Paul Jack and after waiting for the 20 prefferred to line up in front of us we were off. Pretty quick even after an uphill start. Missed the k markers if they had any up early.
The only ones I noticed were the 4k which I reached in 14:42, 6k in 22:19, 8k in 30:30.
It is a tough course in the 2nd half so really all your gains need to be made in the first half, hence the 14:42 at 4k. Just tried to keep it steady after that and pass a few people and not to be passed by anyone.
I came up to the last k and you pass within 30 metres of the finish as you finish running around on the road outside of an oval. I got past what turned out to be the 6th female in the last uphill.
There was a little hairpin turn just before we had the 300m finishing straight. I had 4 males ahead of me about 10m after the turn. With about 200m to go I went and managed to blow the four of them off just as I only beat one by 1 second.

Finished in 38:10.

The wrap up:
3rd in my age group 40-49. A very nice engraved medal.
A course/race PB by 3:47. Last year was 41:57.
Second fastest 10k ever just missing my 38:05 from last month which was on a flat course.

Bring on Striders Homebush next month.

Friday, June 15, 2007

Cold, Dark and Raining 11ks

Lovely conditions to run in. It was 11 degrees and raining. I'm sure all the commuters returning home from work in their buses and cars were thinking, nutter! Especially since I ran in shorts and singlet again.

It was 11.1ks in 55:47. Average pace of 5:01 per klm. Very easy pace.

Thursday, June 14, 2007

Flake Fartlek

Thunder, Lightning, Rain and Wind. And that was all in 28 minutes of this session.

Ran 6.8ks in 28 minutes. Average pace of 4:07 per klm.

A bit hard to run in the wind and rain, so pace not as quick as I wanted.

Did a 2k warmup before the session and a 2k cool down after.

Wednesday, June 13, 2007

Tempo Run 12ks

A flat run around Centennial Park, Moore Park, the SCG and Aussie Stadium.

Ran 12.6ks in 53:34. Average pace of 4:15 per klm.

Not as fast as I wanted, but getting close.

Did a 1k warmup and a 2k cool down after the session.

Tuesday, June 12, 2007

8x500m Reps

Ran along the busway along Centennial Park to do these. Nights are pretty cool at the moment after all the Southerly winds over the last week. Almost lead to me wearing something more than shorts and singlet. I said almost!

The reps were 1:37, 1:32, 1:36, 1:35, 1:33, 1:35, 1:33, 1:34. All done with a 60 second jog recovery between each rep.

Did a 2k warmup and a 2k cool down after the session.

"How close you can come to your ultimate racing potential depends on how much discomfort you're willing to put up with in racing and in training". Alberto Salazar.

Monday, June 11, 2007

Recovery Run 7ks

Centennial Park around the dirt trail. Pretty muddy in places. Lot's of people about as I did this about 11am.
Ran 7 ks in 39:00. Average pace of 5:34 per klm.
Legs had no hope of going any faster after the slogs in the rain over the weekend.

Sunday, June 10, 2007

Willoughby Winder STaR 25ks

I thought it might be fine this morning when I left home on the drive to the Striders STaR at Willoughby. The moon was out so I figured I might be lucky.
No so luck. We had heavy showers on and off during the whole run this morning.
The course was changed a bit yesterday as the bush section was taken out for being too dangerous. I.E- Trees down over the track and a lot of it under water.

I left with the 6:20am group. Meaning you are supposed to run at 5min/ks. The course is an H4 meaning very hilly. The area is like that for most of it so we didn't get much respite from the hills. Intermittent showers, trees down across fences and a house roof at one point. Plenty of water on the road. So another soaking from head to toe ensued. A lot less mud than yesterday as it was all on the road.

Tom31 was in the group with me. We only had about 8 of us this morning. Pace was still pretty solid for a hilly course.
Total ended up being 24.7ks in 2:02:06. Average pace of 4:56 per klm.
Always good to get through a hilly course under 5 min pace.
Saw O Runner(Dave) at the end of the run during post race fruit, coffee and drinks after the STaR.

Next week Mini-Mosmarathon 10k. Another hilly run around the streets of Mosman on Sydney's lower North Shore.

Saturday, June 09, 2007

East Met Cross Country 7.5ks

A very wild and woolly race around Sydney Park in downtown St Peters setup by Randwick-Botany Harriers. The race started and we were hit by stinging rain, blustery winds and water pouring down every available hill. The planes overhead landing at Sydney Airport were making noises like they wanted to land on top of us. And that was just the first lap.

The course was 3 laps of 3 hills of 2.5k's each. Mud from head to toe. It was a lot of fun. No dry parts were left after the race. I had to drive home with the towel on the seat as I was that wet.

My splits were 9:58, 20:02 and then the finish in 30:13. Not bad in really shocking conditions.

Gave Horrie best wishes for a good race at Western States, with Belinda and Tim braving the conditions today as well.