Sunday, August 30, 2009

Marathon Sneak Preview STaR 35ks

They really need a better name for it. Maybe Striders Sneaky Sydney STaR?
Started early at 6am with the normal 6:20am group of which there was a group starting at 6:20am doing the shorter course. We had about 6/7 different starts from 5:30am through to 6:20am. All very confusing on who you are chasing.

Started at Bear Park(North Sydney Oval) and ran down to Milsons Pt, Across the Bridge and Cahill Expressway, through to Mrs Macquaries Pt, Darlinghurst, and down Anzac Pde to Centennial Park. After that we lost some runners who went short so we had the 4 of us go down to Randwick pass the racecourse and come back.

Then down to Kensington and back and up to the Supa Centre in the middle of Moore Park golf course and back to Anzac Pde. Then it was back through Surry Hills and Darlinghurst to the CBD and eventually make it down to Hickson Rd. From there it was up onto the bridge and across to Milsons Pt and finishing with a 1.4k run all up hill to the finish. Hard work that finish.

Conditions were cool but winds were gale force this morning. Lots of cap holding in places to save losing them into the Harbour. Finished with the three of us including Springer one of the 3 hr pacers next month.

Total was 35ks in 2:45.01. Average pace of 4:42 per klm. Pretty good considering the wind today and a few up and down stairs and hills on the course. Now for the taper.

P.S I ran the 35k only on water, no gu's or sports drink.

Saturday, August 29, 2009

Steady 7ks

What is steady? Am I supposed to be able to talk and run at the same time? Anyway I ran along Manly Beachfront this afternoon just before the wind and temp jacked up 5 degrees and 40ks at 4pm.

Total was 7ks in 34:31. Average pace of 4:55 per klm. Tomorrow should be interesting with the 35ks along the Marathon course.

Thursday, August 27, 2009

2x5k Reps

Along Manly beachfront again. It was still 18 degrees and 65% humidity when I started.

Reps were 19:43 and 19:56. Done with a 7 min walk recovery in between. I really did try to run them faster.

My quads felt like I had been running downhills a lot. Don't know why they hurt so much tonight.
Did a 2k warmup and then a 2k cooldown when finishing.

Wednesday, August 26, 2009

MLR 18ks

Along Manly beach front with the wind still very strong tonight. Legs felt stuffed.

Total was 18ks in 1:24.10. Average pace of 4:40 per klm.

Tuesday, August 25, 2009

ES Marks 8x800m Reps

Back to the east for a change. Much easier running around in circles in the wind as you only run into it for 100m per lap maybe.

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

Reps were 2:50, 2:54, 2:49, 2:50, 2:55, 2:55, 2:52, 2:53. All done with a 2min jog recovery which was basically 400m back to the start.

Sunday, August 23, 2009

Homebush Hustle STaR 30ks

Started with the temp at 11 degrees and 84% humidity and finished with 19 degrees and 57% humidity.
The run started at Concord West and then went through Homebush and the Olympic precinct, through Newington, Silverwater, across to Meadowbank and back across the Parramatta River again.
Then through Rhodes, Mortlake, Breakfast Point, Cabarita and Concord and back to the finish.
Hard, fast run with plenty of concrete and sun. Only three of the 6:20am group did the full journey including one of the Sydney Marathon 3hr pacers.

Total was 30.2ks in 2:14.20. Average pace of 4:26 per klm. This run seems to be fast a lot of the time as 2 years ago before Sydney I went round in 4:22/k pace.

Next week is Sneak preview STAR. Which is basically the Sydney Marathon course starting from North Sydney though and without going across Darling Harbour. 35k total.

Saturday, August 22, 2009

North Head 7ks

A bit windy this afternoon going up to North Head. Not many people around as I ran about 5pm.

Total was 7.2ks in 35:14. Average pace of 4:53 per klm.

Thursday, August 20, 2009

Tempo Run 3x10 mins

Along Manly Beachfront with a strong Northerly blowing tonight. Seemed to be high humidity as well which didn't help.

The session was 3 x 10 mins with a 4 min Jog recovery.

Reps were 2.55ks, 2.57ks, 2.5ks.
First one was into the wind which helped when I tried to run back to the start again. Too tired on the last one.
Speed was 3:55/k, 3:53/k, 4:00/k. Pretty average really, should be faster.

Wednesday, August 19, 2009

MLR 20ks

Should please young Silverfox! He was telling me a month ago to get up to this length midweek. Better late than never hey Nick.

Along Manly Beach front in the wind. Felt cold but was probably just the wind on the skin. Surf was lapping against the breakwall along Fairy Bower as well with the high tide.

Total was 20ks(Action's old markings are good as always) in 1:30.47. Average pace of 4:32 per klm. Legs felt good. Saw Strider Tony Wong out running as well.

Tuesday, August 18, 2009

4x2k Reps

Temp 15 degrees tonight. 62% humidity and a 5k NE wind. So pretty good to run in.

Ran along Manly Ocean front again. Plenty of people out tonight including Strider Richard Green out running.

Reps were 7:48, 7:33, 7:40, 7:43. All done with a 4 min walk recovery. Didn't feel too good at all tonight hence the reps were all over the place in time.

Sunday, August 16, 2009

Western Wanderer STaR 32ks

Started at the same spot as the Balmain Bungle 2 weeks ago which is the Drumoyne Pool carpark. Half of us 6:20 group wearing only singlets in anticaption of the 29 degree day, except the temp was 9 degrees and humidity 80%. By the end of the run it was still only 13 degrees at 9am.

Anyway we ran through Drumoyne, Russell Lea, Chiswick, Abbotsford, Wareemba, Canada Bay, Cabarita, Concord and around the golf course. Then we turned and ran back through Five Dock, Rodd Point, Lilyfield and back over the Iron Cove bridge to the finish. The run is 10 bays of the Parramatta River. A few stairs and concrete paths though.

Total was 32.3ks in 2:30.53. Average pace of 4:40 per klm.
Apparently between the 25-30k mark we were doing 4:10 ks. Is that enough Ewen?

Saturday, August 15, 2009

North Head 7ks

Ran up to North Head late in the afternoon and did a loop of the circuit and ran back home again. Beautiful views out the heads and up the harbour.

Total was 7.16ks in 36:42. Average pace of 5:07 per klm. Took it very easy.

Friday, August 14, 2009

10k at MP

Supposed to be 42:30 or 4:15/k but ended up as 42:21 or 4:14/k. Close enough. Better than being over pace.
Along Manly beach front tonight. Too many people to run around tonight. Drunks friday night.

Thursday, August 13, 2009

City 2 Surf stats

55mins- 2006=455th place, 2007=363rd place, 2008=440th place, 2009=432nd place.

Top 100- 2006=50:03, 2007=50:23, 2008=49:36, 2009=49:01.

Top 500- 2006=55:33, 2007=56:52, 2008=55:41, 2009=55:51.

Was does it all mean?

Well for this year we had less runners than last year break or equal 55:00. The top 100 has been getting faster the last 4 years even if we can't knock of Monners or Susie Powers' records.
And the top 500 is staying stagnant on the 55-56 range.

My position on gun time which is what I used above was 578th beating my best from 2007 of 625th. So still next year I hang out on the other side of the rope pelting flakes at Blue Dog!

Wednesday, August 12, 2009

MLR 17ks

Along Manly oceanfront for most of the run. Very warm tonight. I think maybe 15 or 16 degrees.

Total was 17.65ks in 1:22.53. Average pace of 4:41 per klm. Legs felt a little tired tonight.

Blue Dogs Mum I thought the Dog had left you in a gully at Western States along with his backbone.

Ewen I meant 1k reps.

Sunday, August 09, 2009

City 2 Surf 56:37=PB

I'm over the moon. A 1:22 PB from I don't know where. No raw speedwork, no hill reps and a hangover. Flakes patent pending C2S training strategy. Long Arms would not be impressed.

Arrived about 7am and had coffee with a few Striders in the starbucks on Park St then wandered over about 7:30am where my worst clothes and my hobos blanket(yes really) found in a dumpster this morning.
Was chatting with Vurt, Tesso, Greg, overthehill(spidey) and greg before the start. Plus Duffman dressed as superman paid us a visit.

Start went well if a little slow up William St for me. Was passed by heaps of people and then took the right side through the tunnel. Very clear through there as most went left. Came out the end and fought the Edgecliff Hill and thoughts of am I going too fast at this stage. Anyway turned out I reached the 5k in about 20:30 which I think was way behind two years ago. Got to the bottom heartbreak hill in 24:19. Good pace for me. Kept it very steady up the hill trying to go racing line as much as possible.

7K or 7.2k I think someone measured this year was reached in 29:45. A PB for the clock spot, but it moves a bit each year so no big panic yet.
Was feeling good after the hill so kept the pressure on to run fast to Bondi. The 10k was reached in 41:30 which was a 45 sec C2S 10k PB for me. Same spot each year I think?
A couple of the hills from there to the 11.5k really did my head in this year as I sped up only to be deflated by a hill. I was moving ok and body and dodgy foot was feeling great so pressed on downhill to Bondi. Heard a couple of shouts from CR's around Nth Bondi just had no time to tell who.

Had a strong run along Campbell Pde to the finish passing plenty of people. I had harboured thoughts at the 13k mark of something in the 55 range but mucked up what I was reading on the watch.
Finished in 56:37 a 1:22 PB. Can't believe it. No real speedwork or hill reps just some long Striders hilly STaR runs for endurance.
Nice negative split again for me 29:45/26:52. I thought at the start I wouldn't get close to 60 mins as I wasn't feeling good about my running. How wrong I was. Thanks to the Striders who set up the tent hours earlier in the day for us to indulge later at Bondi. Sorry missed the Bondi Htl again.
Edit: Adjusted the time as results give me 56:37.

Thursday, August 06, 2009

7k at MP

Along Manly beachfront into a strong headwind. But with a tailwind on the way back. Very tired and very late run at 9pm.

7ks in 29:34. Average pace of 4:13/k. Wanted 4:15's.

Wednesday, August 05, 2009

Easy 12k

Along Manly beachfront tonight. Still felt as warm as last night. Not as many people out running as last night either.
Total was 12ks in 55:24. Average pace of 4:37 per klm.

If only I could run a Marathon as fast as Geoff Moore. Well I would get a lower bib number at Canberra if I did. Not likely from me.

Tuesday, August 04, 2009

4x2k reps

Ran between the Bower and Nth Steyne Surf Club tonight. Pretty warm while I was out running. Still 14 degrees when I went out and a bit of a N/W breeze(warm) blowing as well.

Reps were 7:37, 7:29, 7:39, 7:34. All done with a 4 min walk recovery. I run into the wind first.

Thanks Tom but Blue Dog is out of my league. His mum told me he was only foxing at Lane Cove so Action would think he had a chance of beating him at C2S.
Ewen Sydney Marathon is the goal. Hope I can hold on to Gerry Arthur pacing the 3 hr.
JD I thought I would have seen you doing the STaR on sunday?

I don't recall ever getting through 4 reps of 2k before? Maybe I have. Hard work that last one was.

Sunday, August 02, 2009

Balmain Bungle STaR 30k

Some unfortunate scheduling as the Bay Run Race was being held this morning around Iron Cove and we run around the bay at the end through the racers. Oh well.

Started at Drumoyne and ran through Birchgrove with an extra bit added as we had a look at the old Caltex site now cleaned up. Then Balmain, Lilyfield, Leichhardt, Lewisham, Dulwich Hill, Hurlstone Park, Canterbury, Ashbury, Ashfield, Summer Hill, Haberfield and back along the Bay through the middle of the race to the finish at Drumoyne.

Only 2 of us did the full long course from the 6:20 group. Bloody wimps tapering for City 2 Surf. I need the long runs for Sydney Marathon so going short was out of the question.

Total was 30.35ks in 2:26.16. Average pace of 4:49 per klm. Great morning for a run. A little chilly at the start but great to run in. Another cloudless day.