Started at Bicentennial Park at Kogarah this morning. About a dozen of us in the group this time.
Started at Kogarah and ran through Brighton, Kyeemagh, back through Brighton, Monterey, Ramsgate, Dolls Point, Sandringham, Sans Souci, Ramsgate again and back to the finish.
Pace was pretty hot at the start as the Truscott brothers were leading the pack along with Tim Lindop. I went short before we crossed the Captain Cook bridge and ran back with John Binfield to the start.
Cold morning especially in the shadows after the run. Total was 19.16ks in 1:30:43. Average pace of 4:44/k. John and I slowed down a bit after the others left us. We were doing 4:25-4:30 until about the 12k mark.
Forecast for Christchurch is now partly cloudy with light winds min 3, max 15. Race start is 9am so hopefully will be a bit warmer than 3 degrees.
Sunday, May 30, 2010
Saturday, May 29, 2010
Aths NSW Cross Country Relays 4k
At Miranda park down at Miranda. Funny that! Same course as last year with the same conditions. Mud up to your ankles for nearly 1.5k of the 2k lap. Was great fun.
I was in a 35+ team with EJ off first, then me, then Nick B, and Steve Parker last. EJ I think did 17:30 for his 4k. 2 laps of 2k with some small hills and plenty of mud and water. No rain during the race.
My turn came and I went off a bit too quick. Actually forgot to check the 2k split but finished in 15:28 off my watch. Last year was 16:52 in the mud, so a much fitter and faster flake this year.
Nick came in at 15:21 I think he said and Steve finished off with a 14:30 maybe.
Good fun. Hopefully one year we can get the course on dry day. I think the 55+ males won gold, and the 45+ females gold. Plus two of the junior teams won silvers. Blue Dog's mum was seen lurking on the course at one stage shouting abuse at me about HTF something. Couldn't hear her I think she forgot to put her teeth in.
Randwick Botany Harriers last two runners were Roff and Hunt. Talent!
I was in a 35+ team with EJ off first, then me, then Nick B, and Steve Parker last. EJ I think did 17:30 for his 4k. 2 laps of 2k with some small hills and plenty of mud and water. No rain during the race.
My turn came and I went off a bit too quick. Actually forgot to check the 2k split but finished in 15:28 off my watch. Last year was 16:52 in the mud, so a much fitter and faster flake this year.
Nick came in at 15:21 I think he said and Steve finished off with a 14:30 maybe.
Good fun. Hopefully one year we can get the course on dry day. I think the 55+ males won gold, and the 45+ females gold. Plus two of the junior teams won silvers. Blue Dog's mum was seen lurking on the course at one stage shouting abuse at me about HTF something. Couldn't hear her I think she forgot to put her teeth in.
Randwick Botany Harriers last two runners were Roff and Hunt. Talent!
Thursday, May 27, 2010
2x2k
Conditions were a bit better than last night. 10kph westerly wind with gusts up to 20kph. 15 degrees and 90% humidity. Felt hard to run in as it was so humid.
Reps were 7:17, 7:10. Done with a 4 min walk recovery. Did a 2k warmup and a 2k cool down after finishing.
I will just have to line up again Ewen. At least it is earlier start by half an hour for C2S this year.
Forecast at the moment for Christchurch is min 2 max 14 cloudy with little wind. I pray for no wind.
Reps were 7:17, 7:10. Done with a 4 min walk recovery. Did a 2k warmup and a 2k cool down after finishing.
I will just have to line up again Ewen. At least it is earlier start by half an hour for C2S this year.
Forecast at the moment for Christchurch is min 2 max 14 cloudy with little wind. I pray for no wind.
Wednesday, May 26, 2010
MLR 12ks
Conditions:
Temp 17 degrees.
85% humidity
Wind 30kph with gusts over 50kph
Squally rain showers.
Only a mad bugger would run in the slop I ran in tonight. But it was fun in the mud puddles.
Ran from work and ran around the outside of Centennial Park and back to work.
Total was 12.56ks in 1:00:38. Average pace of 4:49/k.
Very pissed off at not being given a preferred start for C2S after doing an 83:34 at SMH Half. What do they want sub 80? I know I ran 56:37 last time but that was August and I wasn't even fit. Have to line up again this year.
Edit: Need a sub 82 half to get preferred at C2S.
Temp 17 degrees.
85% humidity
Wind 30kph with gusts over 50kph
Squally rain showers.
Only a mad bugger would run in the slop I ran in tonight. But it was fun in the mud puddles.
Ran from work and ran around the outside of Centennial Park and back to work.
Total was 12.56ks in 1:00:38. Average pace of 4:49/k.
Very pissed off at not being given a preferred start for C2S after doing an 83:34 at SMH Half. What do they want sub 80? I know I ran 56:37 last time but that was August and I wasn't even fit. Have to line up again this year.
Edit: Need a sub 82 half to get preferred at C2S.
Tuesday, May 25, 2010
Kenyan Fartlek
An unknown quantity. Featured in R4YL current edition.
I did 15x1 min hard, with 15x1 min easy. Hard work tonight.
Apparently Kenyan Paul Tergat used to do 25x1 min hard. Maybe he should have done 5 mins more and kept Haile away from his record for a bit longer.
Did a 2k warmup before starting and a 2k cooldown after finishing.
Total was 7.58ks in 30:00. Average pace of 3:57/k.
I did 15x1 min hard, with 15x1 min easy. Hard work tonight.
Apparently Kenyan Paul Tergat used to do 25x1 min hard. Maybe he should have done 5 mins more and kept Haile away from his record for a bit longer.
Did a 2k warmup before starting and a 2k cooldown after finishing.
Total was 7.58ks in 30:00. Average pace of 3:57/k.
Sunday, May 23, 2010
Tourist Trot STaR 25ks
Started in Centennial Park and then ran through Rushcutters Bay, King Cross, the CBD before crossing the bridge. Most of us decided to short cut the run so turned around at the Milsons Pt end of the bridge and ran back through Circular Quay, the Opera House, Botanical Gardens, Wooloomooloo, and the Cross and back past the SFS and SCG to the finish.
Got through most of the run until we got drenched near Mrs Macquaries Chair. Very cold and wet at the end. Hands were very numb. STaR hosts had hot chocolate with marshmallows. I had coffee though. What was I thinking? Had trouble getting my shoes off afterwards as the hands were so cold.
Total was 25ks in 2:01:07. Average pace of 4:50/k. Pace was ok in the cold and wet plus the run has some stairs as well. Was only 10 degrees but with windchill was actually 8 degrees and raining.
Ventured to Rebel Sport after that and bought a short sleave undergarment top for the marathon, plus skins arm warmers and a beanie and headband. I'll be very dark in all my photos after this race. Striders top will fit over the top anyway.
Got through most of the run until we got drenched near Mrs Macquaries Chair. Very cold and wet at the end. Hands were very numb. STaR hosts had hot chocolate with marshmallows. I had coffee though. What was I thinking? Had trouble getting my shoes off afterwards as the hands were so cold.
Total was 25ks in 2:01:07. Average pace of 4:50/k. Pace was ok in the cold and wet plus the run has some stairs as well. Was only 10 degrees but with windchill was actually 8 degrees and raining.
Ventured to Rebel Sport after that and bought a short sleave undergarment top for the marathon, plus skins arm warmers and a beanie and headband. I'll be very dark in all my photos after this race. Striders top will fit over the top anyway.
Saturday, May 22, 2010
Christchurch Marathon info
In case anyone missed it I am doing Christchurch in 2 weeks. The entrant numbers are out for the race. Unfortunate we have to start with the half people as it means a bit of a battle at the start and probably 5k drinks table. To avoid the drinks problem I will probably buy a 250ml juice bottle and fill it with gatorade and run with that for the 1st 5k so I can avoid the crush if there is one. I can toss it after that.
664(474 male,190 female) in the full. 2115 in the half and 213 in the half walk.
664(474 male,190 female) in the full. 2115 in the half and 213 in the half walk.
Friday, May 21, 2010
2x10 Minute Tempo
Hmmm. Wondering what my tempo pace was supposed to be considering my last road 10k was May last year in 41 mins.
Just ran hard until I reached 10 mins. Had a 3 min walk recovery and then back the other way.
Distance was 2.69ks in 10:00. Average pace of 3:43/k. The 2.74ks in 10:00. Average pace of 3:38/k.
Did a 1k warmup and a 1k cool down back home. Got drenched by a thunderstorm half through the 2nd 10 mins.
Good practice for Christchurch maybe.
Just ran hard until I reached 10 mins. Had a 3 min walk recovery and then back the other way.
Distance was 2.69ks in 10:00. Average pace of 3:43/k. The 2.74ks in 10:00. Average pace of 3:38/k.
Did a 1k warmup and a 1k cool down back home. Got drenched by a thunderstorm half through the 2nd 10 mins.
Good practice for Christchurch maybe.
Thursday, May 20, 2010
MLR 16ks
Didn't have a chance to run for the first 3 days this week so was hanging out for a run tonight.
Ran from work up to Centennial Park and did a loop around the outside of the park plus a couple of laps around Robertson Rd to make up the time. Then ran back to work.
Thought I needed to run in a t-shirt but it wasn't that cold actually so had to stay with it.
Total was 16.39ks in 1:16:22. Average pace of 4:39/k.
Ran from work up to Centennial Park and did a loop around the outside of the park plus a couple of laps around Robertson Rd to make up the time. Then ran back to work.
Thought I needed to run in a t-shirt but it wasn't that cold actually so had to stay with it.
Total was 16.39ks in 1:16:22. Average pace of 4:39/k.
Sunday, May 16, 2010
SMH Half Marathon-83:34=PB
What a day. An unexpected PB without doing much fast stuff this year at all. All long distance STaR's with the Striders and a few Marathon pace(4:12/k) runs in the last couple of months.
I was off at the start a bit fast but it felt ok actually. Flat and downhill for 2ks is always a good start for me. Argyle Cut I pushed hard so I wouldn't drop any places or speed. Along Hickson Rd I was doing 3:50/k pace apparently. Not sure if the Garmin had the pace right.
Got to the 4k just near the Sydney Dance Company and I was at 15:10. A 50 sec buffer on 4 min ks. Was never sure if I could hold that pace. Thought I was going too fast and wondered when I would lapse back into 4:10/ks for the rest of the race. It never came and I kept going through every k with the 50 sec buffer. How?
Reached 10k in 39:10. Still holding on.
Down Macquarie and Pitt and the downhill that I love. Held the pace almost as good as the first lap up Argyle Cut. Spoke to CR Mick along Hickson Rd who mentioned if Blue Dog's mum would be pissed off at the race I was having. Probably.
Kept the foot on the pedal up Pitt and Hunter Sts. Reached 17k just before turning out of Macquarie still with my 50 sec buffer. Felt here for the first time that I was really under pressure to keep my pace up. I hate to run well and then blow the last quarter. Ran the downhill to Mrs Macs chair faster than the 4 min pace so I had some buffer coming back up the hill again.
Reached the 20k in 79:10. Hung on for the last rush back to Hyde Park. Round the hairpin and all the runners speed up to get a good time. So we all have to go hard with 500m to go.
Through to the finish for an 83:34. A 1:06 PB. Banishing the dodgey Central Coast 2006 half time from the records. A 3:13 course PB from the 2007 race was gone as well.
If they keep the preferred as sub 85 mins I might get one next year. Woohoo!
I must say I am amazed at being able to hold the pace. I was convinced a slow blowup would happen eventually. It just never did.
Thanks for reading everyone. Looking forward to Christchurch Marathon in 3 weeks.
P.S Ewen, I can never guess my race times. I had that 83:25 in my head for the whole race. Almost got it.
I was off at the start a bit fast but it felt ok actually. Flat and downhill for 2ks is always a good start for me. Argyle Cut I pushed hard so I wouldn't drop any places or speed. Along Hickson Rd I was doing 3:50/k pace apparently. Not sure if the Garmin had the pace right.
Got to the 4k just near the Sydney Dance Company and I was at 15:10. A 50 sec buffer on 4 min ks. Was never sure if I could hold that pace. Thought I was going too fast and wondered when I would lapse back into 4:10/ks for the rest of the race. It never came and I kept going through every k with the 50 sec buffer. How?
Reached 10k in 39:10. Still holding on.
Down Macquarie and Pitt and the downhill that I love. Held the pace almost as good as the first lap up Argyle Cut. Spoke to CR Mick along Hickson Rd who mentioned if Blue Dog's mum would be pissed off at the race I was having. Probably.
Kept the foot on the pedal up Pitt and Hunter Sts. Reached 17k just before turning out of Macquarie still with my 50 sec buffer. Felt here for the first time that I was really under pressure to keep my pace up. I hate to run well and then blow the last quarter. Ran the downhill to Mrs Macs chair faster than the 4 min pace so I had some buffer coming back up the hill again.
Reached the 20k in 79:10. Hung on for the last rush back to Hyde Park. Round the hairpin and all the runners speed up to get a good time. So we all have to go hard with 500m to go.
Through to the finish for an 83:34. A 1:06 PB. Banishing the dodgey Central Coast 2006 half time from the records. A 3:13 course PB from the 2007 race was gone as well.
If they keep the preferred as sub 85 mins I might get one next year. Woohoo!
I must say I am amazed at being able to hold the pace. I was convinced a slow blowup would happen eventually. It just never did.
Thanks for reading everyone. Looking forward to Christchurch Marathon in 3 weeks.
P.S Ewen, I can never guess my race times. I had that 83:25 in my head for the whole race. Almost got it.
Thursday, May 13, 2010
One hour @ MP
So what do I call it now? The Golf course tempo loop?
Ran from home along Manly beach which was being pounded by some big surf and up to Queensliff Lagoon. The lagoon sand wall the council pushes up at the surf end had been flattened by the surf so water was running up to Queensliff surf club wall almost. Unusual.
After the lagoon I did two laps of the forementioned loop and ran back home. Hard work tonight with the cold southerly still blowing.
Total was 14.36ks in 60:02. Average pace of 4:10/k. Oops a bit quick.
Ran from home along Manly beach which was being pounded by some big surf and up to Queensliff Lagoon. The lagoon sand wall the council pushes up at the surf end had been flattened by the surf so water was running up to Queensliff surf club wall almost. Unusual.
After the lagoon I did two laps of the forementioned loop and ran back home. Hard work tonight with the cold southerly still blowing.
Total was 14.36ks in 60:02. Average pace of 4:10/k. Oops a bit quick.
Wednesday, May 12, 2010
MLR 20ks
No half taper on these pages. That starts after the SMH Half on sunday for Christchurch.
Ran from work up to Centennial Park and back and did a couple of laps around the outside.
I felt hot wearing a t shirt top but I'm sure it wasn't as the car said 15 degrees when I was back in it afterwards.
Saw Tim Rowe near Queens Park. Lucky he was running the opposite direction as he surely would have made it look like I was standing still.
Total was 20.02ks in 1:34:37. Average pace of 4:43/k. Legs felt good tonight.
Ran from work up to Centennial Park and back and did a couple of laps around the outside.
I felt hot wearing a t shirt top but I'm sure it wasn't as the car said 15 degrees when I was back in it afterwards.
Saw Tim Rowe near Queens Park. Lucky he was running the opposite direction as he surely would have made it look like I was standing still.
Total was 20.02ks in 1:34:37. Average pace of 4:43/k. Legs felt good tonight.
Tuesday, May 11, 2010
2x3k
Ran from Fairy Bower to Queenscliff Lagoon and back in the smoke haze. Not good for my semi asthmatic lungs.
Reps were 11:03(3:41/k) and 10:54(3:38/k). Had a 5 min walk recovery between reps.
Did a 2k warmup and a 2k cool down after finishing. Finished just before the Southerly came through.
Sounds good Ewen.
Reps were 11:03(3:41/k) and 10:54(3:38/k). Had a 5 min walk recovery between reps.
Did a 2k warmup and a 2k cool down after finishing. Finished just before the Southerly came through.
Sounds good Ewen.
Monday, May 10, 2010
Easy 7ks
Ran along Manly Beach front to Queenscliff Lagoon and back. Fairly windy and warm as well.
Total was 7.03 ks in 36:05. Average pace of 5:07/k.
My PB is on a short flat course or is that a flat short course Ewen. No chance at SMH. I'm hoping to take the race PB of 86:40 I think?
Total was 7.03 ks in 36:05. Average pace of 5:07/k.
My PB is on a short flat course or is that a flat short course Ewen. No chance at SMH. I'm hoping to take the race PB of 86:40 I think?
Sunday, May 09, 2010
Buffalo Creek STaR 31ks
A bit chilly start this morning at Buffalo Creek Reserve in East Ryde. About a dozen of us at 6:20am. Started in East Ryde and ran through North Ryde, Ryde, Marsfield, Epping, Nth Epping before going into the Lane Cove bush for a few ks.
Then it was back out past Macquarie Uni and back into Lane Cove park down the Striders course before finishing off with a run along the river at East Ryde to the finish. Only had Silverfox and Shaun A do the full course today. Good run it was today.
A bit slow in the bush and hills though. 31.03ks in 2:40:13. Average pace of 5:09 per klm.
SMH Half next week. Should be fun. The hill training in the STaR's since Easter has been good for my strength.
Then it was back out past Macquarie Uni and back into Lane Cove park down the Striders course before finishing off with a run along the river at East Ryde to the finish. Only had Silverfox and Shaun A do the full course today. Good run it was today.
A bit slow in the bush and hills though. 31.03ks in 2:40:13. Average pace of 5:09 per klm.
SMH Half next week. Should be fun. The hill training in the STaR's since Easter has been good for my strength.
Thursday, May 06, 2010
2x3k
15 degrees and a 20k westerly wind blowing tonight. Certainly felt cold with the wind.
Did a 2k warmup and a 2k cool down after finishing.
Reps were 11:21(3:47/k). Then a 5 min walk recovery. Then 11:04(3:41/k).
Felt like a headwind out and a tailwind back.
Ran from Shelly Beach to Queenscliff Lagoon and back.
Did a 2k warmup and a 2k cool down after finishing.
Reps were 11:21(3:47/k). Then a 5 min walk recovery. Then 11:04(3:41/k).
Felt like a headwind out and a tailwind back.
Ran from Shelly Beach to Queenscliff Lagoon and back.
Wednesday, May 05, 2010
MLR 20ks
Ran from work on a cool night. Very windy. Did a couple of laps around Centennial Park and then ran back to work.
Total was 20.06ks in 1:37:02. Average pace of 4:50/k. Legs felt sore after last nights run.
Spud I'm doing Christchurch Marathon the first week of June. Supposed to be pancake flat. Even flatter than the gold coast as the only bridge has about a 2m rise and fall.
Ok it is close to TJA territory. Thought you were still recovering from achilles?
Bit of a hill near the roundabout Tom plus a couple of rough spots near the pool where the path disappears.
Total was 20.06ks in 1:37:02. Average pace of 4:50/k. Legs felt sore after last nights run.
Spud I'm doing Christchurch Marathon the first week of June. Supposed to be pancake flat. Even flatter than the gold coast as the only bridge has about a 2m rise and fall.
Ok it is close to TJA territory. Thought you were still recovering from achilles?
Bit of a hill near the roundabout Tom plus a couple of rough spots near the pool where the path disappears.
Tuesday, May 04, 2010
70mins @ MP
20 degrees and 60% humidity and a bit windy as well tonight.
Ran from home up to Balgowlah and back via Queenscliff lagoon and the Manly Beach front.
Did 2 loops of the secret Tom Highnam tempo run course. 2.5k lap in case Tom forgot to measure. Almost dead flat as well.
Total was 17.02ks in 1:11:13. Average pace of 4:11/k. Almost spot on.
Maybe they are waiting until after SMH Half to come back to 30ks Ewen?
Ran from home up to Balgowlah and back via Queenscliff lagoon and the Manly Beach front.
Did 2 loops of the secret Tom Highnam tempo run course. 2.5k lap in case Tom forgot to measure. Almost dead flat as well.
Total was 17.02ks in 1:11:13. Average pace of 4:11/k. Almost spot on.
Maybe they are waiting until after SMH Half to come back to 30ks Ewen?
Sunday, May 02, 2010
Willoughby Winder STaR 29ks
A nice cool, foggy start to the morning. Really great to run in today. Pity there were not more out enjoying the run.
Started in North Willoughby and ran down to the very bottom of Castle Cove and then headed back up through the 5ks of bush, which meant plenty of single track and some bush stairs as well. Very slow to the 10k point in only 60 mins.
Then it was through Middle Cove, Sugarloaf Pt, and Northbridge. At this point the remaining 6:20 starter left me at the 20k point. First time ever I have run long on my own.
When will these slackers get up and run 30ks?
Since I was left to my own devices it was downhill to Tunks Park and back up to Cammeray where I caught up with a lone 6am runner so just had to run back to the finish with her.
Total was 29.6ks in 2:37:31. Average pace of 5:19/k. The run was H4 on the hills scale with bush and stairs so I expected it would be a bit slow. Next week Buffalo Creek STaR out of North Ryde. More hills and bush!
Started in North Willoughby and ran down to the very bottom of Castle Cove and then headed back up through the 5ks of bush, which meant plenty of single track and some bush stairs as well. Very slow to the 10k point in only 60 mins.
Then it was through Middle Cove, Sugarloaf Pt, and Northbridge. At this point the remaining 6:20 starter left me at the 20k point. First time ever I have run long on my own.
When will these slackers get up and run 30ks?
Since I was left to my own devices it was downhill to Tunks Park and back up to Cammeray where I caught up with a lone 6am runner so just had to run back to the finish with her.
Total was 29.6ks in 2:37:31. Average pace of 5:19/k. The run was H4 on the hills scale with bush and stairs so I expected it would be a bit slow. Next week Buffalo Creek STaR out of North Ryde. More hills and bush!
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