Tuesday, December 30, 2008

Hill Reps 20x200m

Much better. No drunk race goers to get in my way. Conditions were still crap. 23 degrees and 76% humidity with the sun still out. Melting away again.

Up and down the hill with a 2 min turnaround per rep. About 45-50 seconds was up per rep.

Monday, December 29, 2008

Just to be boring

Around Centennial Park tonight for another 10ks. Pretty windy but much better than yesterdays hot temp. Only 21 degrees and a nice cool Southerly blowing. Legs felt pretty sore and took a few ks to warm up.
Total was 10.1ks in 46:59. Average pace of 4:39 per klm.

Sunday, December 28, 2008

Running Puddle 27ks

Slept in this morning so missed the Quarry Rd trail run. Headed out about 4pm for a run. Temp was still 26 degrees, humidity was 64% and there was a 20k North Easter blowing. Felt very hot without the shade, so much that I was melting away. The puddles tended to form if I stopped for a drink.
Marathon training is hard and boring but it does tend to prevent a DNF.

Ran around Centennial Park, Moore Park, SFS, SCG and Fox Studios doing a few different loops to make the klms up.

Total was 27.04ks in 2:03.55. Average pace of 4:34 per klm.

Friday, December 26, 2008

Hill Reps 12x200m

24 degrees still with the humidity a high 80% even at 7:30 at night. Did the reps just near my house.
Stopped at 12 as the drunks from the Boxing Day horse races finally gave me the shits getting in the way all the time.
Reps going up were done between 45-51 seconds. Turnaround was 2 minutes for each rep with the recovery.

Thursday, December 25, 2008

Christmas around the Bay Run 14ks

Met a bunch of Cool Runners at the ungodly hour of 5:30am this morning. A nice gentle run around the bay in our reindeer antlers and santa hats. One of us was wearing a Mrs Klaus dress without the boots.
Two laps of the bay for me. So 14ks in 1:15.22. Average pace of 5:23 per klm. Very chattable pace that.

Easy Tiger did do his hot lap with Liam Ridings. That was at sub 3:30 k pace.

Merry Christmas everyone.

Wednesday, December 24, 2008

MLR 15ks

Twas the night before.... That's enough Christmas for one post.

Felt stuffed today but still went out for a run. Ran around Centennial Park inside and out and around the SCG and SFS and back home.
Total was 15.2ks in 1:15.09. Average pace of 4:56 per klm.

Merry Christmas everyone. Run safe!

Tuesday, December 23, 2008

Raining Bats

It was raining, the cricket was on the SCG and the bats were landing in the fig trees. Enough explaining.
Ran around Centennial Park, the SCG, SFS and back home again.
Total was 10.7ks in 50:23. Average pace of 4:42 per klm.

Monday, December 22, 2008

Centennial Park 12ks

First run since Tuesday last week as I have had a cold since then. Really strong sea breeze blowing tonight. 30-40 knots I would guess.
Ran around Centennial Park and then up around the SFS and SCG and back home again.

All up 12.81 ks in 59:42. Average pace of 4:39 per klm.
It is getting easier to run at this pace.

Tuesday, December 16, 2008

Problem Child

My inner child refused to run fast tonight. Tried to wake it up but it wouldn't budge. Settled for a few laps around the inside and outside of Centennial Park. Heaps of people about, including the Sweat squad finishing training. CT was looking fit Tom.

Total was 15ks in 1:09.31. Average pace of 4:38 per klm. After writing the bit above it appears I was running faster than I thought.

Monday, December 15, 2008

What recovery run?

Who said recovery run? Apparently when you sleep your legs recover. So the theory goes anyway. Well mine certainly hurt when I started running tonight.
Ran up around the SCG, SFS, and Fox Studios and then back home. Plenty of sunlight still left with the daylight saving.

Total was 10.5ks in 49:04. Average pace of 4:40 per klm.

Sunday, December 14, 2008

Striders Christmas Run 20.5ks

The Sydney Striders Christmas Brunch Run was on this morning. Ran with the 6:10am group as I thought the pace might be ok for me to keep up with.
The run starts at Lilyfield and then goes through Drumoyne, Chiswick, Abbotsford, Canada Bay, Five Dock and back to Lilyfield.
Course is an H1 with no bush at all. So mostly flat on the Striders hill scale.
Total was 20.5ks in 1:40.52. Average pace of 4:55 per klm. It was good to run in a group again.

Then we had brunch and awards at UTS Rowers at Haberfield just across the canal from the start.

Thursday, December 11, 2008


Not really long enough to be called a long run. Didn't have enough time to run tonight, too busy at work.
Ran up Anzac Pde and around the SFS, SCG and back home. Total was 11ks in 50:36. Average pace of 4:36 per klm.

I would end up as 3:02 if I ran 4:18 ks Ewen. Three over 3 hrs is enough for me. I might get some pace back eventually Tom, thanks mate.

Wednesday, December 10, 2008

5K @ MP

Lovely misty rain was falling tonight while I ran. Well that was how it became after the heavy rain passed through. Legs were feeling great after the hill reps last night. Maybe I should have done another rep?

Did a 1k warmup and then did 5k in 20:22. Average pace of 4:04 per klm.
A bit quicker than I wanted to do. Was thinking more of 21 mins for the 5k.
Did a 1k cooldown after finishing.
I need some practice at my pacing.

Monday, December 08, 2008

Resembles a Run

Due to a few pressures at work since Thursday I have not been able to get out and run. Feet certainly didn't feel to flash at the start of this run.
Ran around a few streets in Randwick and then into Centennial Park and did a lap in there. Then ran out and ran up around the SFS and SCG and back home again.

Total was 14ks in 1:07:15. Average pace of 4:48 per klm.

Six Foot begins tomorrow.

Thursday, December 04, 2008

Centennial Park 13ks

Supposed to be a windy southerly blowing keeping the temp down. It was 20 degrees but with 70% humidity in case you didn't feel the wind.
Did the same course as Tuesday with a couple of laps inside the park and then down to Fox Studios and back.

Total was 13.5ks in 61:55. Average pace of 4:35 per klm.

Wednesday, December 03, 2008

Hill Reps 20x200m

Lucky the Southerly arrived before I started these as I felt like I was going to melt away. Hey maybe I can melt my way back to fitness like the jockeys. Maybe not!

Up in about 50-55 seconds and recovery back down in a minute. They hurt.

Ewen Fox Studios is the old RAS showground area near the SCG.

Monday, December 01, 2008

Hot and Easy 13k

Still 30 degrees when I went out for a run tonight. Thankfully half way through the Southerly arrived to cool things down a bit. Dropped to 20 degrees in the hour I was out.
Did a couple of laps inside the park then ran up to Fox Studios and back.

All up 13.5ks in 62:26. Average pace of 4:37 per klm. Have not been able to run since wednesday due to being too busy at work.