A nice and wet course at Lane Cove this morning, plenty of water on the course and still falling as we ran the race as well.
Legs were not feeling the best this morning when we got underway. I harboured thoughts of getting near the course PB of 38:26 but that went out the window when I reached the 5k in 19:45.
Ran back ok in 19:12 chasing Silverfox home to record 38:57. I guess not too bad for the week before City 2 Surf on a hilly course.
Best time in 2 years. Actually since the PB in March 2008 at North Head.
Saturday, July 31, 2010
Wednesday, July 28, 2010
MLR 16ks
Wet,Wet, Wet. And not the 80's pop band.
14 degrees, 91% humidity, 2mm of rain apparently falling as drizzle while I ran and winds up to 40ks an hour.
Ran from work up to Centennial Park in the rain and did a lap of the park and the SCG and SFS as well and ran back.
Soaked!
Total was 16.54ks in 1:19:45. Average pace of 4:49/k.
14 degrees, 91% humidity, 2mm of rain apparently falling as drizzle while I ran and winds up to 40ks an hour.
Ran from work up to Centennial Park in the rain and did a lap of the park and the SCG and SFS as well and ran back.
Soaked!
Total was 16.54ks in 1:19:45. Average pace of 4:49/k.
Tuesday, July 27, 2010
6x1k Reps
This session hasn't seen the light of day since about 2008 from memory?
Ran along Manly beach front for these reps, nice and flat and not too crowded with pedestrians. Except my brother and sister in law out walking.
It was a beautiful 15 degrees and about 60% humidity. Wind was apparently only 5ks but it felt stronger when I had to run back into it. Did a 2k warmup before starting and a 2k cool down after I finished.
Reps were 3:39, 3:29, 3:37, 3:23, 3:33, 3:23. All done with a 2 min walk recovery. I know recovery was slack. The odd number reps were into the Northerly breeze.
Ran along Manly beach front for these reps, nice and flat and not too crowded with pedestrians. Except my brother and sister in law out walking.
It was a beautiful 15 degrees and about 60% humidity. Wind was apparently only 5ks but it felt stronger when I had to run back into it. Did a 2k warmup before starting and a 2k cool down after I finished.
Reps were 3:39, 3:29, 3:37, 3:23, 3:33, 3:23. All done with a 2 min walk recovery. I know recovery was slack. The odd number reps were into the Northerly breeze.
Sunday, July 25, 2010
Cherrybrook Circuit 31ks
H4 and 2ks of bush this morning. The area had rain before we started but nothing during the run. The map said 31.9ks but it turned out as 31ks somehow without running short.
Started at Cherrybrook and ran south to West Pennant Hills(go figure?), then through Cumberland State Forest which is not bush. Then back through Cherrybrook passing just near the start and into the bush and across the valley to Pennant Hills. Then up north to westleigh and then across to Thornleigh and Normanhurst before going back to the start at Cherrybrook.
Hard running in the hills this morning. Very humid. About 8 degrees and 90% humidity this morning, with some fog thrown in.
Total was 31ks in 2:36:50. Average pace of 5:03/k. A good hard run for C2S and Sydney Marathon training.
Started at Cherrybrook and ran south to West Pennant Hills(go figure?), then through Cumberland State Forest which is not bush. Then back through Cherrybrook passing just near the start and into the bush and across the valley to Pennant Hills. Then up north to westleigh and then across to Thornleigh and Normanhurst before going back to the start at Cherrybrook.
Hard running in the hills this morning. Very humid. About 8 degrees and 90% humidity this morning, with some fog thrown in.
Total was 31ks in 2:36:50. Average pace of 5:03/k. A good hard run for C2S and Sydney Marathon training.
Thursday, July 22, 2010
12K @ MP
11 degrees, 20k winds and 70% humidity. Not ideal to run in tonight.
Ran from home to Queenscliff Surf club, past the lagoon meeting about 50 ducks grazing on the grass in the dark.
Then did a couple of laps around Manly Golf Club and back home again.
Total was 12.01ks in 49:09. Average pace of 4:06/k. Getting easier to hold this pace. Must get the distance out further though.
Action has run 32 City 2 Surfs Ewen and it has only briefly showered during the race once. There have been days where it has rained but not during the race, so I have faith that it will be dry again. I've done all bar one since 2002(spectating injured) and it hasn't rained yet.
Ran from home to Queenscliff Surf club, past the lagoon meeting about 50 ducks grazing on the grass in the dark.
Then did a couple of laps around Manly Golf Club and back home again.
Total was 12.01ks in 49:09. Average pace of 4:06/k. Getting easier to hold this pace. Must get the distance out further though.
Action has run 32 City 2 Surfs Ewen and it has only briefly showered during the race once. There have been days where it has rained but not during the race, so I have faith that it will be dry again. I've done all bar one since 2002(spectating injured) and it hasn't rained yet.
Wednesday, July 21, 2010
MLR 17ks
Ran from work up to Centennial Park and did a lap around the outside. Then ran up to Queens Park and back to work.
11 degrees and 70% humidity and a bit windy as well tonight. Pretty good to run in as it didn't rain at all.
Total was 17.11ks in 1:20:15. Average pace of 4:41/k.
11 degrees and 70% humidity and a bit windy as well tonight. Pretty good to run in as it didn't rain at all.
Total was 17.11ks in 1:20:15. Average pace of 4:41/k.
Sunday, July 18, 2010
Balmain Bungle STaR 30ks
A bit cool this morning at the star. We had about 10 today for the run, including Tom, Dennis, Mark F, Nick B and EJ.
Started at Drumoyne and ran through Birchgrove, Balmain, Lilyfield, Leichhardt, Summer Hill, Petersham, Lewisham, Dulwich Hill, Hurlstone Park, Canterbury, Ashbury and back through Leichhardt and across the Iron Cove bridge to the finish.
All up 30.1ks in 2:26:01. Average pace of 4:51 per klm.
Legs didn't feel very good today after the race yesterday.
Started at Drumoyne and ran through Birchgrove, Balmain, Lilyfield, Leichhardt, Summer Hill, Petersham, Lewisham, Dulwich Hill, Hurlstone Park, Canterbury, Ashbury and back through Leichhardt and across the Iron Cove bridge to the finish.
All up 30.1ks in 2:26:01. Average pace of 4:51 per klm.
Legs didn't feel very good today after the race yesterday.
Saturday, July 17, 2010
NSW Short course cross country 7.5ks
Out at Upjohn Park, Rydalmere for the State short course cross country. 3 laps of a 2.5k course for the open, 35+,45+ males.
Course was dry with the only wet area across a creek which was a bit muddy.
Didn't feel like I ran well at all today. Dehydrated from half way through the first lap.
Laps were 10:14, 21:20 and the finish in 32:01. Last year was 32:26. So at least some improvement. A bit disappointing after a good road relay split last week.
Tom Highnam snaffled the 35+ age bronze medal. With Fossil streeting the womens field as he was running 55+ by at least 300m over 5k. He ran 17:30. CR Grandpa was 2nd and Sportsman 4th. Pretty sure the team would have won gold after those 3.
Balmain Bungle STaR tomorrow.
Course was dry with the only wet area across a creek which was a bit muddy.
Didn't feel like I ran well at all today. Dehydrated from half way through the first lap.
Laps were 10:14, 21:20 and the finish in 32:01. Last year was 32:26. So at least some improvement. A bit disappointing after a good road relay split last week.
Tom Highnam snaffled the 35+ age bronze medal. With Fossil streeting the womens field as he was running 55+ by at least 300m over 5k. He ran 17:30. CR Grandpa was 2nd and Sportsman 4th. Pretty sure the team would have won gold after those 3.
Balmain Bungle STaR tomorrow.
Wednesday, July 14, 2010
MLR 16ks
Pretty windy tonight, but not cold at all. 14 degrees out.
Ran from work up to Centennial Park and back to work again.
Total was 16.1ks in 1:16:12. Average pace of 4:43/k.
Ran from work up to Centennial Park and back to work again.
Total was 16.1ks in 1:16:12. Average pace of 4:43/k.
Sunday, July 11, 2010
Emerald Excursion STaR 30ks
A new STaR for the Striders this morning. So, much map reading by all of us to avoid getting lost. Still took one wrong turn apparently without noticing in Paddo.
Started in Annandale and did a loop of the Annandale suburb and then ran up City West Link and across Anzac Bridge. Then around the waterfront at Pyrmont, Millers Point and through the Barangaroo empty site as the gate was open. Then through Dawes Point, The Rocks, Circular Quay, the Botanical Gardens, Darlinghurst passing a couple of black trannies along the way(at least I think they were black), White City, Cooper Park to Paddington.
Then we turned and ran back down Oxford St through Surry Hills, Central, Ultimo, and then around Blackwattle Bay to the finish.
All up 30.1ks in 2:21:48. Average pace of 4:42/k.
Started in Annandale and did a loop of the Annandale suburb and then ran up City West Link and across Anzac Bridge. Then around the waterfront at Pyrmont, Millers Point and through the Barangaroo empty site as the gate was open. Then through Dawes Point, The Rocks, Circular Quay, the Botanical Gardens, Darlinghurst passing a couple of black trannies along the way(at least I think they were black), White City, Cooper Park to Paddington.
Then we turned and ran back down Oxford St through Surry Hills, Central, Ultimo, and then around Blackwattle Bay to the finish.
All up 30.1ks in 2:21:48. Average pace of 4:42/k.
Saturday, July 10, 2010
State Road Relays 4x4k- 14:44=PB
Striders were a little short on numbers for the relays this afternoon at Wollongong.
Two runners ran in the opens and 35+ teams.
I was off 3rd in the 35+ team. Forgot to start the watch so have no idea of the time. I know Chris Truscott ran 1st and did 12:25 and the team did 57:56, but that is all I know. It looked like we were sixth in the 35+, no doubt due to Chris running.
The race felt slower than I wanted, for some reason I ended up in the same leg as Harry Summers from Randwick. Of course Harry was already on his 2nd lap when he went past me at about my 1.5k mark.
Edit: time for my split was 14:44. A PB for the road relays over the 2007 time of 15:04. Must have been from chasing Harry Summers.
Two runners ran in the opens and 35+ teams.
I was off 3rd in the 35+ team. Forgot to start the watch so have no idea of the time. I know Chris Truscott ran 1st and did 12:25 and the team did 57:56, but that is all I know. It looked like we were sixth in the 35+, no doubt due to Chris running.
The race felt slower than I wanted, for some reason I ended up in the same leg as Harry Summers from Randwick. Of course Harry was already on his 2nd lap when he went past me at about my 1.5k mark.
Edit: time for my split was 14:44. A PB for the road relays over the 2007 time of 15:04. Must have been from chasing Harry Summers.
Thursday, July 08, 2010
3x2k Reps
Conditions were crap to run in. 12 degrees was good, but 94% humidity with a 10k wind and showers was not.
Did a 2k warmup and a 2k cool down after finishing. It was all 2k.
Reps were 7:22, 7:27, 7:21. All done with a 3 min walk recovery.
Did a 2k warmup and a 2k cool down after finishing. It was all 2k.
Reps were 7:22, 7:27, 7:21. All done with a 3 min walk recovery.
Wednesday, July 07, 2010
MLR 14ks
A bit shorter than last week. Ran from work up to Centennial Park and did a lap around the outside including Moore Park Rd and Anzac Pde and then back to work. Not many runners out tonight. Maybe they were all watching State of Origin?
Conditions like last night. 13 degrees, 75% humidity and 20k winds.
Total was 14.01ks in 1:05:24. Average pace of 4:40\k.
Conditions like last night. 13 degrees, 75% humidity and 20k winds.
Total was 14.01ks in 1:05:24. Average pace of 4:40\k.
Tuesday, July 06, 2010
50mins @ MP
Rough conditions tonight in Manly.
12 degrees. 82% humidity and a 20k westerly blowing.
Ran along Manly Beach up via Queenscliff Lagoon to Manly Golf Club and back.
Total was 12.3ks in 50:19. Average pace of 4:05 per klm. Was actually very hardwork in the wind.
12 degrees. 82% humidity and a 20k westerly blowing.
Ran along Manly Beach up via Queenscliff Lagoon to Manly Golf Club and back.
Total was 12.3ks in 50:19. Average pace of 4:05 per klm. Was actually very hardwork in the wind.
Sunday, July 04, 2010
Great North Walk STaR 30ks
Small crowd of only five this morning at 6:20am. And small all around actually, probably because of Gold Coast being on today.
We started at Woolwich and then ran back to Hunters Hill, East Ryde, Macquarie Park and then into the Lane Cove National Park for 5ks. Then it was onto Lane Cove West, Linley Point and then back across to Hunters Hill and the finish at Woolwich.
We only had one runner go short today, so four of us did the full course except at the end where we ran straight back from Hunters Hill instead of doing some stupid side streets.
Total was 30.3ks in 2:27:28. Average pace of 4:52\k. Had about 6ks of bush running today plus a few hills. It was pretty cold in the wind as well. Good to get back and do 30k since the Marathon last month. Sydney only 11 weeks to go.
We started at Woolwich and then ran back to Hunters Hill, East Ryde, Macquarie Park and then into the Lane Cove National Park for 5ks. Then it was onto Lane Cove West, Linley Point and then back across to Hunters Hill and the finish at Woolwich.
We only had one runner go short today, so four of us did the full course except at the end where we ran straight back from Hunters Hill instead of doing some stupid side streets.
Total was 30.3ks in 2:27:28. Average pace of 4:52\k. Had about 6ks of bush running today plus a few hills. It was pretty cold in the wind as well. Good to get back and do 30k since the Marathon last month. Sydney only 11 weeks to go.
Thursday, July 01, 2010
MLR 15ks
Couldn't get out to run last night due to end of month work.
Ran from work up to Centennial Park and did a lap outside the park via Alison Rd, Darley Rd, Oxford St and Anzac pde and ran back to work.
Conditions were good. 12 degrees and a little bit of wind.
Total was 15.32ks in 1:10:57. Average pace of 4:37 per klm. Felt good.
Ran from work up to Centennial Park and did a lap outside the park via Alison Rd, Darley Rd, Oxford St and Anzac pde and ran back to work.
Conditions were good. 12 degrees and a little bit of wind.
Total was 15.32ks in 1:10:57. Average pace of 4:37 per klm. Felt good.
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