I half expected to see George Harrison coming through CP dressed as Tim but missed him this morning.
Ran from work in Alexandria and up to Centennial Park via the gates at Randwick. Did an anti clockwise half lap exiting via the Ocean Rd gates at Woollahra. From there it was down to New South Head Rd and a run along the full city to Surf course until I reached Ravesi's corner where I ran back up to Bondi Junction via Old South Head Rd.
Then it was through Bondi Junction via Oxford St and into CP before exiting at the Fox Studio gates and running back to work.
All up 28.64ks in 2:20.57. Average pace of 4:55 per klm. Hard work up Heart break and through Dover heights with the hills. And the run up to Bondi Junction was steep as per usual.
Sunday, July 31, 2011
Saturday, July 30, 2011
State short course Cross Country 7.5ks
Out to Upjohn park in Rydalmere for 3 laps of a bit muddy in places course. Not particularly fond of running this course as it has heaps of hairpins around trees and in consequence plenty of exposed tree roots to fall over.
I didn't see Tom before the start and thought he was warming up somewhere until I came across him in the toilets in his street clothes running late. A hasty grab of his chip which upset the powers that be before the start.
We were off and I settled into some sort of slow pace around the 3 laps. Splits were 9:56, 11:04, 10:55. For a finish time of 31:55. 7th in the age group. Didn't feel too fast at all today.
I didn't see Tom before the start and thought he was warming up somewhere until I came across him in the toilets in his street clothes running late. A hasty grab of his chip which upset the powers that be before the start.
We were off and I settled into some sort of slow pace around the 3 laps. Splits were 9:56, 11:04, 10:55. For a finish time of 31:55. 7th in the age group. Didn't feel too fast at all today.
Wednesday, July 27, 2011
MLR 13ks
Feet didn't feel too good tonight for some reason. Ran from work up and around Centennial Park and back to work. Didn't see too many people out training tonight.
Total was 13ks in 1:03:15. Average pace of 4:51 per klm.
Total was 13ks in 1:03:15. Average pace of 4:51 per klm.
Tuesday, July 26, 2011
ES Marks 6x1k Reps + 1x400m Rep
Plenty to chase at the track tonight. Would have been about 60 out running laps.
Reps were 3:13, 3:16, 3:19, 3:16, 3:15, 3:16. All done with a 200m walk recovery.
After that I did a 400m rep in 1:12.
Did a 2k warmup and a 2k cool down.
Reps were 3:13, 3:16, 3:19, 3:16, 3:15, 3:16. All done with a 200m walk recovery.
After that I did a 400m rep in 1:12.
Did a 2k warmup and a 2k cool down.
Sunday, July 24, 2011
Sutherland 2 Surf 11k- 41:55
Originally thought to be a PB but that was 41:48 in 2005 right before the stressie hit me.
Registered late so didn't get an elite start, which was nothing really except I stood on the start line for longer waiting.
The start was usual weaving between people and praying they ran straight and don't get clipped from behind. I was away fast going through 2k in 7:15 and 4k in 14:25 which felt easily sustainable.
That was until we came upon the hills near Westfield at Miranda which run from about the 4.5k mark to the 8.5k mark. Didn't run well for that 4k and tried to get it back on the downhill to Wanda which has a few up hills before the finish.
Finished in 41:55. But the chip didn't work but I do have photos of me so I wasn't running as a bandit. But it is the 1st time in a race I have no official time. Action ran a 38 so I couldn't catch him. I like the 2nd shot, no feet touching the ground.
Sunday, July 17, 2011
Rocks Push STaR 30ks
The word got out during the week that Ultra Triathlete, the GC pole dancing superstar Timmy was joining the esteemed 6:20am group. We had more people front up than Julia Gillard's approval rating just for a look at the lycra on show.
The run started at the Rocks under the Bridge pylons at Dawes Point and went through Millers Point, along Hickson Rd where Binfield and Tim tried emulating Tom by putting in some 2:59/k splits. We crossed Darling Harbour and ran through Pyrmont, Ultimo, Central Station, Haymarket and up to Hyde Park.
Then it was on through Woolloomooloo and Kings Cross, and down to Rushcutters Bay. Tim and Binfield thought it was a HURT session again and were doing reps around the toilet block. Georgie was not impressed and went short. Then it was uphill through Elizabeth Bay, Potts Point and along to Mrs Macquarie's Point.
I lost Tim and Binfield here as the 15 of us splintered and the HURT boys were seen practicing gate to gate reps. They have to learn control at 6:20. There were thoughts of banning them both to 6:10 as they run too fast for us. After that we settled down and ran around the Opera House and Circular Quay before crossing the Coat Hanger and the little trip to Kirribillia and Kurraba Point. Then back to the finish at the Rocks.
Total was 30.21ks in 2:26:31. Average pace of 4:50 per klm. Timmy was last seen pedalling his bike crazily through the Rocks Markets searching for English Breakfast twining's tea.
It was a big group today. Tim, JB, Sean, Georgie, Luke Skyrunner, Action, Fats, Highwayman and a few others I've forgotten. Even son of Action Chris made an appearance.
P.S Late mail on C2S is sub 52 males and sub 56 females preferred. If I don't make sub 52 then the goal is Keith Bateman's 53:07 from 2003 when he was young and slow in the 45-49 age group.
The run started at the Rocks under the Bridge pylons at Dawes Point and went through Millers Point, along Hickson Rd where Binfield and Tim tried emulating Tom by putting in some 2:59/k splits. We crossed Darling Harbour and ran through Pyrmont, Ultimo, Central Station, Haymarket and up to Hyde Park.
Then it was on through Woolloomooloo and Kings Cross, and down to Rushcutters Bay. Tim and Binfield thought it was a HURT session again and were doing reps around the toilet block. Georgie was not impressed and went short. Then it was uphill through Elizabeth Bay, Potts Point and along to Mrs Macquarie's Point.
I lost Tim and Binfield here as the 15 of us splintered and the HURT boys were seen practicing gate to gate reps. They have to learn control at 6:20. There were thoughts of banning them both to 6:10 as they run too fast for us. After that we settled down and ran around the Opera House and Circular Quay before crossing the Coat Hanger and the little trip to Kirribillia and Kurraba Point. Then back to the finish at the Rocks.
Total was 30.21ks in 2:26:31. Average pace of 4:50 per klm. Timmy was last seen pedalling his bike crazily through the Rocks Markets searching for English Breakfast twining's tea.
It was a big group today. Tim, JB, Sean, Georgie, Luke Skyrunner, Action, Fats, Highwayman and a few others I've forgotten. Even son of Action Chris made an appearance.
P.S Late mail on C2S is sub 52 males and sub 56 females preferred. If I don't make sub 52 then the goal is Keith Bateman's 53:07 from 2003 when he was young and slow in the 45-49 age group.
Thursday, July 14, 2011
ES Marks 5x1k Reps + 1x400m Rep
Plenty of people on the track made it a bit annoying to have to pass so many but helped in that I used them to chase and make myself run faster.
Did a 2k warmup and a 2k cool down after finishing.
Reps were 3:17, 3:18, 3:16, 3:15, 3:20. All done with a 200m walk recovery. Then did 1:12 for the 400m rep.
All felt good except the last 200m of the 400 rep as I ran off too fast at the start.
Did a 2k warmup and a 2k cool down after finishing.
Reps were 3:17, 3:18, 3:16, 3:15, 3:20. All done with a 200m walk recovery. Then did 1:12 for the 400m rep.
All felt good except the last 200m of the 400 rep as I ran off too fast at the start.
Sunday, July 10, 2011
Dee Why Dash STaR 30ks
Cold at the start. 6 degrees but with the wind really 4 degrees. I really didn't warmup the whole run, certainly not my fingers anyway.
Started at Dee Why surf club and ran through Narraweena and Frenchs Forest before crossing Oxford Falls on the way to the long hill up to Belrose. First 11ks was only 5 min pace. From there we turned and ran around the back of Belrose and down to Warringah Aquatic centre before crossing over to Allambie.
Then it was down hill to North Manly and back towards Queenscliff. The pace was hot down Allambie Rd with us doing sub 4 min ks at one stage. Then it was up over the hill to Freshie, around past the Duke statue and through Curl Curl and the last hill up and over to Dee Why.
Only 6 of us this morning including Ray Wareham backing up from GCM. Total was 29.7ks in 2:19:33. Average pace of 4:41 per klm. Huge swells at the moment with the Long Reef Bombie breaking at about 6ft of the coast and rolling in.
Started at Dee Why surf club and ran through Narraweena and Frenchs Forest before crossing Oxford Falls on the way to the long hill up to Belrose. First 11ks was only 5 min pace. From there we turned and ran around the back of Belrose and down to Warringah Aquatic centre before crossing over to Allambie.
Then it was down hill to North Manly and back towards Queenscliff. The pace was hot down Allambie Rd with us doing sub 4 min ks at one stage. Then it was up over the hill to Freshie, around past the Duke statue and through Curl Curl and the last hill up and over to Dee Why.
Only 6 of us this morning including Ray Wareham backing up from GCM. Total was 29.7ks in 2:19:33. Average pace of 4:41 per klm. Huge swells at the moment with the Long Reef Bombie breaking at about 6ft of the coast and rolling in.
Thursday, July 07, 2011
ES Marks track 4x1k reps + 1x400m rep
Only did the 4 tonight as I hopefully will be doing the Road Relays at Wollongong on Saturday.
Reps were 3:23, 3:21, 3:21, 3:22 all done with a 200m walk recovery. Then did a 400m rep in 1:13.
Did a 2k warmup and a 2k cool down afterwards.
Reps were 3:23, 3:21, 3:21, 3:22 all done with a 200m walk recovery. Then did a 400m rep in 1:13.
Did a 2k warmup and a 2k cool down afterwards.
Wednesday, July 06, 2011
MLR 14ks
A bit cold and windy tonight. 12 degrees and 25k winds. Ran from work up and around Centennial Park coming back via Moore Park Rd and Anzac Pde.
Total was 14.53ks in 1:09:32. Average pace of 4:47 per klm.
Really pissed off today about the big cut possibly in the C2S preferred for 2012. From 55 to 52 is a bit much for the males. And the females copped it worse with 60 down to 56 maybe.
Total was 14.53ks in 1:09:32. Average pace of 4:47 per klm.
Really pissed off today about the big cut possibly in the C2S preferred for 2012. From 55 to 52 is a bit much for the males. And the females copped it worse with 60 down to 56 maybe.
Sunday, July 03, 2011
Kembla Joggers Half Marathon - 89:30
A nice hilly half on a Sunday morning in west Dapto. Met up with Strider Thien before the race and we did a bit of a warmup together. I tried to explain how the course went. Flat for 5ks before a long hill. Then a good downhill to cross the trainline.
Then a long run uphill again to cross back over the train line. Then the real hills start. With 4 rolling hills between 7 and 11ks before you turn back to the finish.
When running back you have 4 more hills on the way to the finish. I was running ok for the 1st 6ks doing almost bang on 4 min ks before we hit the level crossing and a 2 min stop for the train. The 1st 4 runners I think made it through without getting caught.
The hills were tough on the wayout and back and I couldn't keep the 4 min k pace. Eventually just snuck under the 90 mins running 89:30. Good hard hitout though so was worth the drive down. Pity we had a headwind(S.W) going out t0 11ks and what seemed like a N.E seabreeze on the way back in.
P.S Great to see Tom do a great 2:36 on debut at GCM. Timmy finally beat Enda in a half and Frank Zeichner from Striders debuting at age 53 I think and running 2:57:48 in the marathon.
Then a long run uphill again to cross back over the train line. Then the real hills start. With 4 rolling hills between 7 and 11ks before you turn back to the finish.
When running back you have 4 more hills on the way to the finish. I was running ok for the 1st 6ks doing almost bang on 4 min ks before we hit the level crossing and a 2 min stop for the train. The 1st 4 runners I think made it through without getting caught.
The hills were tough on the wayout and back and I couldn't keep the 4 min k pace. Eventually just snuck under the 90 mins running 89:30. Good hard hitout though so was worth the drive down. Pity we had a headwind(S.W) going out t0 11ks and what seemed like a N.E seabreeze on the way back in.
P.S Great to see Tom do a great 2:36 on debut at GCM. Timmy finally beat Enda in a half and Frank Zeichner from Striders debuting at age 53 I think and running 2:57:48 in the marathon.
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