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.

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.