Monday, February 26, 2007

Cool Recovery Run 10ks

Went out for a recovery run about ten past 7 and was back about an hour later.
In the hour the city had 10mm of rain. I swear it all fell around Centennial Park. The storm water outlets around the park were going flat out filling up the lakes in there.
It was fantastic although at times a little painful with the stinging rain and I was absolutely soaked. At least the shoes had a good mud bath.

Ran 10ks in 58:20. Average pace of 5:50 per klm. Nice for a wet recovery run. It was raining when I started, so no chance I was piking on this run. If it rains at Six Foot you have to put up with it. So might as well have the practice at least on grass/dirt in the rain.

Sunday, February 25, 2007

Mosman Reversed STaR-29ks

A big crowd running the 6:20am group this morning, about 20 of us. Very hilly STaR with a Striders rating of H5. Probably not as bad as that but it certainly had plenty of good hills. Had Grandpa, Aimhigh,Timinerko,26miles,Silverfox and MPH after he dropped back from the 6:10 group running today.
Very windy with a few showers around and lots of bush on our journey around the Spit Bridge and then from Neutral Bay back through Cremorne and Mosman.
Certainly very scenic if you had a chance to look at the harbour. Definitely one of my favourites as I used to live in Mosman and ran past two of my parents old houses in the process.

Had a hard time keeping up with the main group through the Zoo area as the front runners would take off before everyone finished at a drink stop. Group run?

The run was great but I was certainly feeling it as we had 10ks through the bush in total with plenty of rocks and tree roots to dodge. Good practice again for Six Foot, and so were the hills.
Arrived back on my own as others cut the run short near the end to do more bush and I came down the road.

Ended up with 29.5 ks in 2:35.35. Average pace of 5:16 per klm. Supposed to be 31ks.
Chatted to Amjan and MPH after the run. Both commenting that my legs were really skinny. Very funny my mother always worries about that too.

Saturday, February 24, 2007

Centennial Park XC 7ks

It had it all. Thunder, Lightning, Rain, Grass, Dirt, Sand and tree roots to jump over.
Just a quick hit out around the Centennial Park outside fence late this afternoon.

Ran 7.01ks in 37:17. Average pace of 5:19 per klm. Just getting that unstable ground practice for Six Foot. Just missing the Pluvio rocks.

Didn't get too wet as I was back in before the heavy rain came.

Wednesday, February 21, 2007

Two park shaker- 13ks

Yes a play on words for a late rap artist taken out at the same time with Notorious B.I.G aka Biggie Smalls. And that would be Tupac Shakur if you didn't get it.

Enough about them. It was a lap of Queens Park and Centennial Park tonight with my very shortened version of a medium long run.
Very windy and really humid. A few hills around the Queens Park side. Tough to run in and a fair bit of traffic and fruit bats around.

The run was 13.12ks in 1:00.34. Average pace of 4:36 per klm.

Tuesday, February 20, 2007

Harbour Queens

Well QE2 and QM2 were both in the harbour today. First time since the 2nd World War when their counterparts crossed at the heads as troop ships.

A bit late starting tonight as I had to have dinner with a work colleague from Melbourne.

The quads were still hurting so I took it slow at the start watching the fireworks through the trees in Centennial Park. Decided to do a slow tempo run when the legs started to feel better.
The session became:

3ks @ 6:00/ks = 18:00.
3ks @ 5:30/ks = 16:30.
3ks @ 5:00/ks = 15:00.
1.35ks @ 4:30/ks = 6:05.

Total 10.35ks in 55:35. Average pace of 5:22 per klm.

Monday, February 19, 2007

Recovery Run 12ks

A run around Centennial Park tonight on the grass. The Quads were killing me. Must have been those rotten stairs down Nellies Glen.

It was 12.1ks in 1:17.35. Average pace of 6:24 per klm.

Couldn't move any faster.

Friday, February 16, 2007

Centennial Park 7ks

A bit late out tonight as I was out watching the Swans Vs Pies practice match at North Sydney Oval.
Just did a lap of the outside fence of the park, mostly on grass.

Did 7.2ks in 33:12. Average pace of 4:36 per klm. Quite average, not fast or slow. Very humid tonight.

Wednesday, February 14, 2007

Centennial Park 22ks

With quads still hurting from last night I headed into the park for a midweek long run.
Dodging picnic blankets and dodgy engagement rings I did three laps of the tar circuit and then headed out around the park for a lap down to Anzac Pde and back home.
Damn hard work and I really just wanted to stop as the quads were killing me for the 1st half of the run.

Ran 22.02ks in 1:42.09. Average pace of 4:38 per klm.

Monday, February 12, 2007

Running like the tin man

Legs were a bit stiff tonight. Headed into Centennial Park with a fresh Southerly blowing and a bit of rain falling. Excellent conditions for a run.

Ran 12.1 ks in 1:14.07. Average pace of 6:07 per klm. Nice for a recovery run.

My race position for the Equaliser was released and turns out the dog was actually the next runner ahead of me by 40 seconds. Catch him next race!

Sunday, February 11, 2007

Centennial Park 28ks

What you thought doing the Equaliser this morning was it for the day? Soft!

Did a race at my surf club this morning after the Equaliser. Just a swim and a run. The swim was very rough, bad rips, dirty water, blue bottles and seaweed. The run was mediocre after the race this morning.

After talking to Horrie from Blackheath who had just finished some Six Foot training along the Black Range I headed out for a run about 4pm
Did two loops of Centennial Park inside and then out around the outside fence including Aussie Stadium and the SCG as well.
All up totalled 28.31 ks in 2:28.14. Average pace of 5:14 per klm. Felt like crap for most of the run as it was so humid and I was showered on a few times as well. It's done 42ks for the day all training for Six Foot and Canberra.

Striders Equaliser 14ks

A lot of rain fell this morning between Belrose and St Ives which is basically where the race went.
Start on Road, then bush, back on the road, then bush, and finish on the road. Easy.

Bad start due to one of my number's pins coming off, so I stopped to fix it and then had to go hard for the first couple of ks to make up the positions I had lost.
Flat at the start on the road and then into a narrow bush track which eventually widens after a couple of ks to a very steep downhill. And right at the bottom were two creeks flowing really hard which we had to plow through. Back up the other side to St Ives and I was feeling like crap being passed by a few runners here.
The road section for a k saw me open up a bit and pass a few back. Then it was back into the bush and the steep downhill to the creek again being passed by about 5 runners in the process.
Across a different section of the fast flowing creek and then up the hill the other side with the same runners still out of my reach.
The bush finally flattened out and I passed two in the bush and then another couple including Mohammad on the road to the finish.
Steady rain fell for the first 20mins of the race and there was heaps of water on the course, so very muddy. Saw a runner being walked out after he fell and badly sprained his ankle. I touched wood when I saw that. Also one runner fell in the first creek crossing.

Finished the 14ks in 1:07:48. Quite good as the goal I had was to run between 65-70 mins.
Ankle had no problems during the run although probably missing some pace due to it being a bit tender to step on. Certainly a great cross country course which has everything. Hills, flats, bush, water on course, creeks to cross, and road running. And today rain as well. Love it.

Friday, February 09, 2007

A Run, Yes a Run

The ankle is looking pretty bruised as it should when it starts to come out. The swelling has almost all gone but it is still pretty sore to touch.
I put one of those ankle compression bandages on it to keep it stable if I did trip over and headed into Centennial Park.
Did a lap of the cross country track around the outside fence realising how damn humid it was tonight.

Ran 7.13ks in 40:55. Average pace of 5:44 per klm. Very easy pace. Ankle feels as good as it did before I left on the run as I ran very carefully hoping not to trip over.
My ankles have been twisted or sprained in differing degrees over the years, so many times I am surprised I have not broken them.

Wednesday, February 07, 2007

Ankle still swollen

Ankle is still swollen but the bruise is now coming out, Should be nice when it fully appears.
Just taking it one day at a time and trying to hold myself back from being stupid and running on it when it is swollen. Rice, Rice........

I'm still doing the Striders Equaliser this Sunday morning so I won't be missing that.

Monday, February 05, 2007

Recovery Run 12ks

The usual run into Centennial Park around the trail down to Anzac Pde and back again.
Nice running in the park tonight.

Everything was going well, legs felt great after the run at Six Foot yesterday. Until I tripped and sprained my ankle. Blew up like a balloon as soon as I took my shoe off when I got back.

Now icing the ankle so it can go down. Bugger. Sprained it many times and continued to run, so no problems here.

Ran 12.13ks in 1:14.41. Average pace of 6:09 per klm. Wow faster than I ran Six Foot yesterday. Nice slow recovery.

Friday, February 02, 2007

A lap of Centennial Park-10ks

After returning from watching Glenn Guzzo tear around the track at Homebush breaking 30 mins in the process for 10k I headed out for a late run.
Ran around the outside of Centennial Park down to Fox Studios and back.

All up 10.12ks in 44:20. Average pace of 4:22 per klm.

Probably a grey run as it isn't fast and it isn't a recovery run. Oh well.