Thursday, May 31, 2007

8x500m Reps

Did a 2k warmup before starting the session. Still a bit windy and I wasn't cold at all.

Ran these reps along the flat busway along Alison Rd.
The reps were 1:37, 1:38, 1:43, 1:39, 1:41, 1:40, 1:43, 1:39. All done with a 60 second jog recovery between each rep.

Did a 2k cool down after the session.

Wednesday, May 30, 2007

Heartbreak Hill & Back 19ks

Aren't you cold? No
You must be joking running in this.
You're nuts.

Three people that I ran past while I was out running tonight. I only answered the first one as I wasn't actually moving at the time.
It wasn't that cold. 14 degrees and a 20k Southerly blowing. You only notice it if you stop. So I just tried not to stop.

Ran to Rose Bay via Bondi Junction and up Heartbreak Hill and back home again.

19ks in 1:31:42. Average pace of 4:49 per klm.

Tuesday, May 29, 2007

5x1.2k Reps

Very humid tonight and windy as well. I feel a change is coming. Really there is one coming overnight with rain.
Ran along part of the busway and bike path along Alison Rd. Pretty flat course.

Decided to do some 1200m reps just for fun. Or maybe torture.
Anyway the reps were 4:10(3:28/k), 4:12(3:30/k), 4:15(3:32/k), 4:12(3:30/k), 4:12(3:30/k). All done with a 2 minute walk recovery between each rep. Did a 1k warmup and a 2k cool down after the session.

And Ewen the Striders race is Saturday morning and the 4x4k Cross Country Relays are in the afternoon. State Longcourse at Nowra is late June.

Monday, May 28, 2007

Recovery Run 7ks

A gentle lap around the local park tonight, that is Centennial Park. Felt pretty warm out running tonight.
Ran 7.2ks in 39:46. Average pace of 5:31 per klm.

Thanks for everyone's comments about the race win. Nice to get a win.

Sunday, May 27, 2007

Botany Bolt 4k

No, wasn't finished with the days racing. Headed back to Pagewood for the Randwick Botany Harriers organised 4k fun run. Two tough hills on a 2k course.
Wasn't much fun for the legs after the race a few hours earlier.
It was all on grass but hard work up and down the hills.
Time was 16:51 off my watch. Just beaten into fourth place by about 1 second for an age group(40+) medal. And it really was a medal.

A good fun morning's racing. Next week gets worse with possibly two races Saturday and two on Sunday.

The Fun Run King

A nice foggy morning out at Smithfield. Hands were cold for about the 1st k of the run. I ran the 5k today for the first time after many trips out to SMC over 4 years.
The start was pretty quick across the wet grass and I settle into third place behind what it turned out were two 10k runners. I had Garry Womsley for company on my shoulder for most of the trip out to the turnaround.
As I turned the two 10k runners Matt Thomas(CR Ben-hur) and Peter Truscott continued up the hill back into the fog. I heard a couple of shouts from some 25ker CR's as I turned as well but didn't see who.
Garry had a go to try and drop me just after the turnaround but that didn't work as I had decided I wasn't getting beaten today. Ran off up the hill and past the bus way to drop him and then had that lovely long 1k back home.
I was waiting for someone else to come but luckily I held firm for my first ever win.

Ran a 2 second PB to finish in 18:26. Getting that number 1 handed to me at the finish was sensational. Yeehah!!!!!!!!!!!!!!!!

Thanks to the Runners who kept yelling at me from the 2.5k back to the finish. Kept me pushing hard.

Saturday, May 26, 2007

Easy 10ks

A slow run around the outside of the park today with a diversion down past Aussie Stadium and the SCG as well.
Great afternoon for a run. Fantastic!

It was 10.05 ks in 48:51. Average pace of 4:51 per klm. Nothing too hard about that.

Thursday, May 24, 2007

Flake Fartlek

Pretty cool tonight. Needed a 2k warmup just to start the session. Well I felt like I needed it anyway.
My version of the fartlek is 2x120secs, 2x90secs, 4x60secs, 4x30secs, 4x15secs. With equal floats between the efforts.

Ran 7.1ks in the 28 minutes. Average pace of 3:56 per klm. Love it. Broke the 4 min ks with this session. Did a 2k cool down after the session.

Nothing secret about the heartbreak hill run Tesso. Have been doing that one since 2005 at various stages of injury mostly.

Wednesday, May 23, 2007

Heartbreak Hill & Back 19ks

Ran the usual route from home up to Bondi Junction, then down to Rose Bay up Heartbreak Hill and back through Dover Heights and Bondi Junction to home.

Pretty cool out tonight. It was great conditions to run in.

Ran 19ks in 1:32:09. Average pace of 4:51 per klm.

Tuesday, May 22, 2007

Hill Reps 16x200m

A short walk from my place to the hill I use for some short hill reps. After Sunday's race I figured I could do with some work on the hills.
So 16 reps up the 200m hill. Average rep was between 50-55 seconds with about the same recovery back down the hill again.

Did a 1k warmup and a 1k cooldown after the session.

I think Blue Dog's mum has escaped from the nursing home again. Better send the nut house truck with the cattle prod to keep her in line.

Monday, May 21, 2007

Recovery Run 12ks

Legs were feeling good tonight. Although one of my glute muscles feels sore. I don't remember how I came to hurt it?
Anyway, did a slow recovery around Centennial Park's outside fence and down to Anzac Pde and back home again. Tried to keep most of it on the grass to save the legs.

Ran 12.15ks in 1:09:55. Average pace of 5:45 per klm.

Next big race is the State Long Course Cross Country 12k run down at Nowra in about a month. With Woodford to Glenbrook 25k the day after.

Sunday, May 20, 2007

SMH Half Marathon

A great morning for a race. Nice and cool during the race and only a little wind blamed mainly on running the city canyons.
Lined up next to Mohammad, 26 miles and Springer at the start. The pace was a little too hot at the start with me going through 2ks in 7:35. From there I felt progressively worse and had no energy in the legs at all. Tried to increase my pace and was 19:56 at the 5k and eventually back around to the 11k in 45 flat.
Seemed to get a bit better in the second half after I got through Hunter St. Passed a fair few people along Mrs Macquaries Chair. And then running back up out of the Pt I passed a few more and basically had my best part of the race as I flew down Hunter St.
Argyle Cut hurt for the 2nd time and I slowed to a crawl, questioning what the hell I was doing running so badly. I made up a few more places near the finish as I went racing line and the pack mentality of other runners lead them to stay to the right as they approached the finish. Why? The quickest line is the racing line.

Finished in 86:47. I guess at least it is a 3min course PB from the 2005 race. That's about the only thing good about the race.

The Striders post run White's house was superb as always and then the beers and war stories at the Palisades were special!
No PB today but hey I did a 10k PB last week so you can't do it all the time.

Edit: Fell asleep on the bus on the way home and ended up at Coogee, only about 4ks past my stop. I guess the 4am start and a few beers in the sun did me in. Lucky my phone dropped on the floor to wake me up.

Saturday, May 19, 2007

Easy 20 minutes

Just a lap of the running track around Centennial Park this afternoon. Great weather for it. Clear skies and a slight breeze. Perfect.

Total was 4ks which included the run to the track and back. So 5min/k pace if you can work that out.

Picked up the number as well this afternoon. Is it wider than last year? I've done a bit of trimming to make it smaller anyhow, without hurting the sponsors names.

I'll be leaving a special message in the Argyle Cut for all CR's to read.

Time for the West Met 1ok has now been given as 38:06. Lost 1 second. That's off the website.

Friday, May 18, 2007

Easy 40 Minutes

A very easy run down to Aussie Stadium and back along the bike path. Nothing to strenuous about it.

Ran 7.85ks in 40 minutes. Average pace of 5:05 per klm. Pretty windy out tonight. From reports the wind is supposed to die down by Sunday's Half.

Goal is sub 4 min k's in case anyone missed it.

Thursday, May 17, 2007

20 x 30 seconds on, 30 seconds off

Pretty humid tonight, supposed to have been raining but nothing around at all. Just the cloud hanging in making the humidity stay high.
Ran from home up to Fox Studios and back. Dead flat course.

Ran 5.1ks in the 20 minutes. Average pace of 3:55 per klm.

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

Tuesday, May 15, 2007

Tempo Run 9ks

Felt very humid tonight. Maybe it wasn't and it was just the effort involved in doing this session.

Ran around Centennial Park up through Moore Park and then past Aussie Stadium, the SCG and Fox Studios. And then ran back.

All up 9.2ks in 38:27. Average pace of 4:10 per klm. Right on what I wanted for the run.
Felt very easy, which hopefully will translate into a good race on Sunday Morning.

Monday, May 14, 2007

Recovery Run 11ks

A recovery run around Centennial Park to Anzac Pde and back again. Mostly on grass. The bats were very restless with about half a dozen nearly taking me out when I ran under their tree.
I think I just scared them to go off and dump on Gronk's car. He seems to like that.

A quite humid night after the early morning pea souper fog. Ran 11.8ks in 1:07:03. Average pace of 5:40 per klm. Nice and slow like the recovery run should be.

Sunday, May 13, 2007

Vaucluse Variation STaR 18.5ks

Up to Vaucluse this morning for this run. But a short run as I was a 7am host which means we run around a shorter course taking new members or potential members on a short run of the same STaR. Plus I'm doing SMH Half so didn't need a 30k run.

Very leisurely pace down Heartbreak Hill and along Rose Bay and then across to Nth Bondi and then back up to Watsons Bay and back through Vaucluse to the finish in Nielsen Park. Probably the most scenic STaR run as we go along the coastal path near South Head lighthouse. Great views with the sun coming up over the ocean.

Mohammad after completing his run convinced me to do another 4ks with him so I ended with the 18.5ks in total. Time was 1:47:00. Average pace of 5:47 per klm.
Nice finish to the STaR standing on the harbour eating fruit and chocolate and having a drink.

Chatted with Blue Dog about his up coming 2nd wedding. I thought Elvis in a jumpsuit would be a scream.
Happy Mother's Day all the Mums.

Saturday, May 12, 2007

West Met Series 10k= PB

Headed out to Silverwater for this 10k race set by a few clubs in the West of Sydney. The run goes along the bike path from Silverwater and back to Homebush. Saw Dave and KT with Dawn and kids in tow. Dave(O Runner) ran the 10k. The course was 2.5k out and back twice.

Low key rego, paid my $2 for a 10k and the 81 year old starter Merv said go and we raced off down the bike path. Went a bit too quick in the 1st 2.5k running 9:17 into the headwind. Slowed up a bit too much on the way back with a tail wind. And reached the 5k in 19:01, for a 9:44 split. Not looking or feeling good at this point. Thought the shot of a PB on a dead flat course was gone.

Out again into the headwind and it killed me running 9:54 for this split and a race total of 28:55. I did take a couple of ruuners just before the 7.5k turnaround. Managed to keep them at bay as my last split was quick.
Heading back and I thankfully had the tailwind now. Pushed hard to keep the two runners out of my hair. Chased the first female for the next 2.5ks as she had about 200m on me at the turnaround and only about 50m behind at the end. Ran this split in 9:10. My quickest for the race. And I was hanging out for the finish, as we had no water during the race.

Finished in 38:05 for a 25 second PB. I just found my new favourite course until I beat my PB. Dave measured it as 9.99ks so right on the money. No short course talk here.

So splits were 9:17, 9:44, 9:54, 9:10. Just have to fix that slacking off period in the middle and I might run fast one day.
I'm happy!

Edit: Time has now been confirmed as 38:06.

Friday, May 11, 2007

Easy 8ks

Funny how I can run around the outside of Centennial Park which is not that big and feel warm on one side and cold on the other. Global warming on the North side and the Ice Age on the South side. Lucky I live sort of on the East side of the park. So what do I get mild temperatures?

A slow run around the outside of the park with a diversion around Aussie Stadium and the SCG. Parts of the run were on grass as I was taking it easy for the race tomorrow.

The run was 8.2ks in 44:52. Average pace of 5:28 per klm.

Finished off watching Manly beat Parramatta and we are still on top of the NRL table. Yeehah!

And Tesso I find it great to race in the morning as all through the year I run in higher temps and humidity than in the morning, so I feel it is easier during a morning race to go faster.

Thursday, May 10, 2007

3K Time Trial

Down around the Bay Run to do this tonight. A bit humid and a southerly blowing as well.
As the Southerly was blowing I decided to run from the CR3K marker back to the start.

So I did a 3k warmup down to the CR3K marker. The goal was anything under 11 minutes for the 3ks. As per usual it felt like I was running into the wind and not with it. I hate that.

I missed the first split, but the 2nd k was reached in 7:24 and I finished in 11:04. Average pace of 3:41 per klm. Not as good as I wanted but fair enough considering my lack of speed since Canberra.
Maybe the last k being a bit uphill didn't help. Did a 2k cool down after the session.

Saw CR 26miles out running tonight. Hi Steve.

Wednesday, May 09, 2007

To the Bay and Back 15ks

That's Rose Bay and Double Bay you lot. Ran via Waverley and Bondi Junction and then down to Rose Bay. From there back up past Pt Piper and into Double Bay and back up the hill to Edgecliff. Then up to Centennial Park and home again.
Plenty of hills during the run and only one shower the whole run. Just got lucky.

Ran 15ks in 1:13:37. Average pace of 4:52 per klm.

Tuesday, May 08, 2007

Tempo Run 9ks

Really humid tonight and a bit windy as well. The sweat was pouring off as soon as I started running. Very soggy. Are we sure this is May in Sydney?
Ran along a flat course around Centennial Park and down to Anzac Pde and then up to Moore Park and down past the SFS, SCG and Fox Studios. And then ran back.
A good pretty flat out and back course.

Ran 9.1ks in 37:25. Average pace of 4:06 per klm.

A tempo run to judge my pace for the SMH Half next week. Obviously not race pace that I ran tonight but the intended pace was 10-15 secs over what I want next week. A bit quick as I wanted 4:10-4:15 pace.

Did a 1k warmup and a 1k cooldown after the session.

Monday, May 07, 2007

One Hour Easy 11ks

Just an easy run around Centennial Park tonight. Heaps of bats out annoying me as I ran under their fig trees. Some huge ones too.

Ran 11.1k's in the hour. Average pace of 5:24 per klm.

Sunday, May 06, 2007

Heart of the Lake Fun Run 10k

What a difference a day makes. Yesterday I felt like I was running with a huge backpack. 24 hours later I felt a lot faster.
The course was run around the bike paths of Lake Gillawarna in Georges Hall. A nice mostly shady spot to do a run. Pretty fast the 1st 3k's where I had myself at 11:20. Then we copped about 4ks of up and down hills as we went further away from the start and then started back again. At the 5k I still managed to hold some of the pace with a 19:19 inspite of the hills.
Further along and I was sitting at 27:12 for 7k as the hills finally finished and we were on the run back to the start.

I was hoping to crank up some speed to get in under 39 mins. So was pleased with an 8k of 31:05 but not so pleased when I was still 35:02 for 9k. Well chasing Nando who was a long way ahead and the runner in front who I passed within 10 metres of the finish I clocked off with a 38:49. So a nice 19:19 for 5k out and 19:30 on the way back. Good pacing.
I didn't record the distance but Nando said it was short, but possibly due to the amount of trees it didn't record properly.
The club, Western District Joggers and Harriers say no it definitely is 10k as they run their club races along the paths all the time. And it has been measured heaps of times, plus by a bike again for todays race. So I'll take what they say.

Anyway I was very happy to do a time 2 minutes quicker than yesterday. Nando ran a 38:16 to take 3rd place in the age group. I was 4th.
Strider Paul Jack was 2nd in the age group with Jose Carvalho 1st.

I don't know any of the runners who won the 10k male or female. Or even the 3k held at the same time. Very nice morning for the run. Great marshalls and the cakes and fruit afterwards was superb. They had Chernobyl lamingtons. Huge!

Have been given some insights into my training before the SMH Half which I will try to focus on for now. Next week is RBH cross country on the Saturday and then I have to STaR 7am host at Vaucluse on the Sunday. Which means a short 10-15k training run for me.

I definitely felt I was running a lot faster than yesterday. Nando's Garmin actually beeped just behind me at the 1k pt and I had 3:32 on my watch. So some speed is hiding somewhere, just have to find it.

Saturday, May 05, 2007

State Road 10k Champs

A sudden move from the relatively flat Holsworthy course to a 3 lap course down at Appin lead me to question whether I was in PB form to warrant running North Head Striders or competing for the club.
My decision to run was based on me wanting to beat the other clubs in every race rather than running against your friends in a Striders race. Both good but the Road 10k won out.

Picked up my numbers from Guzzo before the start and worked out we would be very light on for runners. I think last year it was about 30 runners from the Striders. This year less than 10.

The course was pot holed without much sun protection and had a few hills with the finish up a hill. Due to my foot injury I didn't think I would run fast today.

Well the splits proved that during the three laps.
1st 12:50, 2nd 14:00, 3rd 14:05. I actually recorded 40:50 but was given 40:55 as a time. I did manage to be passed and repassed Nando a couple of times during the last lap. Did get him by the finish.
It was 25 degrees down there and not much shade protection. Plus windy as well.
Wish I had better news but the foot is stopping me from pushing off in my stride so is not good.

I ran like crap, what more can I say. I just don't know when it will turnaround. Maybe the coach needs a kick up the clacker.

Friday, May 04, 2007

Centennial Park 7ks

Just did a slow run around the outside of Centennial Park in the dark tonight. Nothing special as I have the State Road 10k Champs tomorrow.

Ran 7.2ks in 37:12. Average pace of 5:10 per klm. Mix of dirt, sand, grass,tar and concrete. Is there any thing else left to run on?

Course looks good with hardly any hills. Something like a 30m rise over 500m is nothing. But apparently a few pot holes. Must remember to not get my sight blocked by other runners.

Thursday, May 03, 2007

5x1k Reps

A warm night tonight with pretty high humid left me sweating like a pig. It can't be May really.
The north East seabreeze was also blowing fairly well.

Ran the reps along the bike that runs next to the busway in Randwick. It gets a bit dark to see at one end, but the other is well lit.

The reps were pretty slow as I feel I don't have the pace back after the Canberra 50k. Hope it will come back soon.
The reps were 3:35, 3:31, 3:35, 3:37, 3:34. All done with a 2 minute walk recovery inbetween.
I had a 1k warmup and a 1k cooldown after the session.

Wednesday, May 02, 2007

Heartbreak Hill & Back 19ks

A full moon and high humidity tonight. Feels like summer again rather than early May. What's going on now?
Ran from home up to Waverley and then through Bondi Junction down to Rose Bay and then up Heartbreak Hill. Then from there it was through Dover Heights and Bondi Junction and back to home again.
Very hilly and great for the legs to get some work.
It was 19ks in 1:34:54. Average pace of 4:59 per klm. Actually thought I ran it faster.

2P just doing all the races in the lead up to Sydney Marathon. Any race I feel like running is on my agenda from 'the coach'.

Tuesday, May 01, 2007

Hill Reps 20x200m

Since I don't have to go too far to do hill reps and had no time tonight I did some hill reps close to home. The hill is 200m in length.
The reps were between 45-50 seconds per rep up and about 50-60 seconds recovery back down again. Nothing too serious.