Around Centennial and Moore Parks. Very windy and humid tonight.
Total was 16.3ks in 1:18.48. Average pace of 4:50 per klm. Felt like I was running faster.
P.S Clearly Blue Dog's mum is a fan of 'One flew over the cuckoos nest' as she knows all the characters so well. In fact they are all running around in her head. She invites me to Canberra to run the marathon. Alzheimers has affected her memory.
As everyone knows it is Marathons:
Flake 3 Blue Dog 0, zip, zilch, nada, zero.
I'll save Blue Dog the beating and not run Canberra this year.
Wednesday, February 25, 2009
Sunday, February 22, 2009
Striders Equaliser
Wet, muddy, raging creeks, humidity, lost runners, all add up to the Striders Equaliser.
Rumoured to be a 14k run between Belrose and Lindfield and back via the trails and road.
Only problem was that Terrey Hills just up the road had over two inches of rain on Saturday afternoon/night. Heavy track and plenty of rocks exposed.
I was in about 20th spot after we finished with the road section. Back into the bush for about 1k and then we turn right at the first turn. That was easy. About 500m up the trail there was a sign that said pumphouse but all the runners ahead of me ran past so I kept following. Ended up with four of us stopping about a k and a half up the trail when we came to a fork. Damn must be the wrong way so had to go back stopping a few other runners from making the same mistake.
So when I finish I find my about 25th spot before the turn becomes 58th spot at the finish and nearly all the runners in between never overtook me. Just what I need 3k extra ks in a muddy bush run.
A new PW for the Equaliser. Did I say this year was a record breaking year?
Time was 1:25.37 for possibly 17ks.
Tempo run very hard work at that pace considering my present fitness. Probably overreaching to do that pace at the moment.
Rumoured to be a 14k run between Belrose and Lindfield and back via the trails and road.
Only problem was that Terrey Hills just up the road had over two inches of rain on Saturday afternoon/night. Heavy track and plenty of rocks exposed.
I was in about 20th spot after we finished with the road section. Back into the bush for about 1k and then we turn right at the first turn. That was easy. About 500m up the trail there was a sign that said pumphouse but all the runners ahead of me ran past so I kept following. Ended up with four of us stopping about a k and a half up the trail when we came to a fork. Damn must be the wrong way so had to go back stopping a few other runners from making the same mistake.
So when I finish I find my about 25th spot before the turn becomes 58th spot at the finish and nearly all the runners in between never overtook me. Just what I need 3k extra ks in a muddy bush run.
A new PW for the Equaliser. Did I say this year was a record breaking year?
Time was 1:25.37 for possibly 17ks.
Tempo run very hard work at that pace considering my present fitness. Probably overreaching to do that pace at the moment.
Friday, February 20, 2009
Tempo Run 30mins
Inside and outside of Centennial Park for this run. The fireworks from the Tahs match at the SFS set me off on the run. 23 degrees and 76% humidity and 20 knot wind gusts. Wasn't good to run in.
Total was 7.57ks in 30 mins. Pace was 3:57 per klm. I was aiming for 3:55/k pace.
Total was 7.57ks in 30 mins. Pace was 3:57 per klm. I was aiming for 3:55/k pace.
Wednesday, February 18, 2009
MLR 16ks
Centennial Park, Moore Park, SFS, SCG, Fox, Horse and back home again. Pretty humid even without any rain or cloud tonight.
Total was 16.2ks in 1:14.57. Average pace of 4:37 per klm. Wasn't pushing hard for this.
Total was 16.2ks in 1:14.57. Average pace of 4:37 per klm. Wasn't pushing hard for this.
Monday, February 16, 2009
Easy 8ks
Around Centennial Park dodging angry birds and low flying bats as I ran. Ran a bit on the grass tonight. Nice and cool and no rain. All good!
Total was 8.7ks in 39:47. Average pace of 4:34 per klm.
I felt fatter and slower. Funny how these things turnout.
Total was 8.7ks in 39:47. Average pace of 4:34 per klm.
I felt fatter and slower. Funny how these things turnout.
Thursday, February 12, 2009
Easy 11k
Ran around Centennial Park and down to fox studios and back. Cool and windy and missed the rain that came through about half an hour after I finished.
Ran 10.8ks in 51:06. Average pace of 4:43 per klm.
Ran 10.8ks in 51:06. Average pace of 4:43 per klm.
Wednesday, February 11, 2009
MLR 15ks
Ran around Centennial Park. Nice and cool and pretty windy.
15ks in 71:54. Average pace of 4:47 per klm.
Actually Ewen I was running slow enough during the 10k so Blue Dog could get one win for the year over. Made me run real slow too. Seriously I wasn't going hard due to the hamstring feeling sore and me not wanting to do any more damage to it.
Have not run since Saturday as sometime last week I strained my hamstring. I think possibly last Sunday and it is still sore when I run. I still have no intention of running Canberra as I just don't have the klms up that I want to tackle a Marathon. Wish I did, but the real goal is getting a sub 3hr and then running Boston next year.
I couldn't use any of Blue Dog's old singlets as I heard he knitted a quilt out of them. He needs the quilt to cover himself up in the kennel.
15ks in 71:54. Average pace of 4:47 per klm.
Actually Ewen I was running slow enough during the 10k so Blue Dog could get one win for the year over. Made me run real slow too. Seriously I wasn't going hard due to the hamstring feeling sore and me not wanting to do any more damage to it.
Have not run since Saturday as sometime last week I strained my hamstring. I think possibly last Sunday and it is still sore when I run. I still have no intention of running Canberra as I just don't have the klms up that I want to tackle a Marathon. Wish I did, but the real goal is getting a sub 3hr and then running Boston next year.
I couldn't use any of Blue Dog's old singlets as I heard he knitted a quilt out of them. He needs the quilt to cover himself up in the kennel.
Saturday, February 07, 2009
Striders 10k Lane Cove
22 degrees and 80% humidity and the smell of bushfire smoke in the air. 43:59 for me. Ran as expected in my opinion.
I now feel I'm not ready for a Marathon in Canberra. Won't do the distance justice so I'm better off training through until Sydney when I can have a faster go at the race.
I've been tossing up since December about whether I should do Canberra as I'm not fit enough to race at the speed that I want to do due to the injury last year.
Might try to have myself fit enough to run fast at the state 10k road titles in May, and then onto SMH Half.
I now feel I'm not ready for a Marathon in Canberra. Won't do the distance justice so I'm better off training through until Sydney when I can have a faster go at the race.
I've been tossing up since December about whether I should do Canberra as I'm not fit enough to race at the speed that I want to do due to the injury last year.
Might try to have myself fit enough to run fast at the state 10k road titles in May, and then onto SMH Half.
Thursday, February 05, 2009
14x30 seconds on, 30 seconds off
Did a 2k warmup before starting then ran the circuit in Centennial Park.
It was hell in the wind this evening. Could not find any rythym at all.
Ran the 3.7ks in 14:35. Average pace of 3:56 per klm. Not very fast with the wind. Plus I was doing on and off, so expected. Did a 2k cooldown after finishing.
Can't work out why my 5ks are so bad Ewen. I do 3:30/k for 3k but just can't get a decent time for 5k.
It was hell in the wind this evening. Could not find any rythym at all.
Ran the 3.7ks in 14:35. Average pace of 3:56 per klm. Not very fast with the wind. Plus I was doing on and off, so expected. Did a 2k cooldown after finishing.
Can't work out why my 5ks are so bad Ewen. I do 3:30/k for 3k but just can't get a decent time for 5k.
Tuesday, February 03, 2009
2009 Goals
How slack that I have not listed any goals for the year. Surely I need to put down something for Blue Dogs mum to laugh at.
So these are in no particular order except distance and really don't have a purpose in some cases, just a feeling of what I would like to do depending on injuries.
3000m sub 10 mins. Might have to wait until the end of the year to have a go at this one.
5k sub 18 mins. I know I really should run this better than I do.
10k 36:21. Strange time? In June 2004 I did my 1st 10k race at Striders lane cove in 46:21.slug!
Half Marathon 82 mins. Have not run a good one for over 2 years now.
Marathon 2:55.59. Rumoured time that I need to be in the first corral at Boston next year.
Some soft and some hard goals. Plenty to work hard for.
So these are in no particular order except distance and really don't have a purpose in some cases, just a feeling of what I would like to do depending on injuries.
3000m sub 10 mins. Might have to wait until the end of the year to have a go at this one.
5k sub 18 mins. I know I really should run this better than I do.
10k 36:21. Strange time? In June 2004 I did my 1st 10k race at Striders lane cove in 46:21.slug!
Half Marathon 82 mins. Have not run a good one for over 2 years now.
Marathon 2:55.59. Rumoured time that I need to be in the first corral at Boston next year.
Some soft and some hard goals. Plenty to work hard for.
MR Reps 5x1.2k
Who knows what the MR means? Mug runner most likely. Actually a couple of roads near Centennial Park I used to do some reps on as they don't have too much traffic usually.
Reps went 4:31, 4:24, 4:38, 4:28, 4:30. All done with 2 min walk recoveries.
Did a 2k warmup and a 2k cooldown after finishing. 23 degrees and 80% humidity made the session very uncomfortable.
Don't weigh myself a lot Clairie. Just happened to do it after the run on Sunday.
Reps went 4:31, 4:24, 4:38, 4:28, 4:30. All done with 2 min walk recoveries.
Did a 2k warmup and a 2k cooldown after finishing. 23 degrees and 80% humidity made the session very uncomfortable.
Don't weigh myself a lot Clairie. Just happened to do it after the run on Sunday.
Monday, February 02, 2009
Centennial Park 8ks
Didn't push hard tonight as the legs didn't feel too good. Did a couple of laps of Centennial Park. Yet again very windy and humid.
Total was 8ks in 39:21. Average pace of 4:55 per klm.
Total was 8ks in 39:21. Average pace of 4:55 per klm.
Sunday, February 01, 2009
Centennial Park 29ks
Good news! The run was so hot today that I'm lead to believe by the dodgy scales that I lost a kg. So much for weighing yourself before you drink anything after a long run.
Had to run in the afternoon today unfotunately.
Temp was 27 degrees and 64% humidity when I started and still 25 degrees and 75% humidity when I finished.
Did a few different loops around Centennial Park trying to avoid the sun until some late cloud blew over and saved from the sunburn.
Total was 28.8ks in 2:16.19. Average pace of 4:44 per klm. Getting there. Might crack 30ks sometime.
Had to run in the afternoon today unfotunately.
Temp was 27 degrees and 64% humidity when I started and still 25 degrees and 75% humidity when I finished.
Did a few different loops around Centennial Park trying to avoid the sun until some late cloud blew over and saved from the sunburn.
Total was 28.8ks in 2:16.19. Average pace of 4:44 per klm. Getting there. Might crack 30ks sometime.
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