Around and around Centennial Park, Moore Park, SCG, SFS. Bit windy, Blowing hard from the South tonight. Lots of people out around the Hordern for some concert I think.
Total was 17.1ks in 80:38. Average pace of 4:42 per klm.
Wednesday, July 31, 2013
Sunday, July 28, 2013
Centennial Park 21ks
Due to work commitments I couldn't run with the Striders this morning. Although after not much training this month they would probably have smashed me.
Ran from work up to Centennial Park and around SCG dodging swans fans and telling tigers fans to go south, SFS, Fox and back to work.
Total was 21ks in 1:35:10. Average pace of 4:31 per klm. Should have run up the end of the street.
Felt good but the area is pretty flat save for a hill up Moore Park Rd.
Next sunday I get to play 7AM STAR host and run with oldies and newbies.
Ran from work up to Centennial Park and around SCG dodging swans fans and telling tigers fans to go south, SFS, Fox and back to work.
Total was 21ks in 1:35:10. Average pace of 4:31 per klm. Should have run up the end of the street.
Felt good but the area is pretty flat save for a hill up Moore Park Rd.
Next sunday I get to play 7AM STAR host and run with oldies and newbies.
Thursday, July 25, 2013
Centennial Park 16ks
A bit longer than yesterday as the anti biotics have finished. Damn Penicillin was creating havoc with my stomach.
Ran up and around Centennial Park, SCG, SFS, Fox and back.
Total was 16.1ks in 75:34. Average pace of 4:41 per klm.
Ran up and around Centennial Park, SCG, SFS, Fox and back.
Total was 16.1ks in 75:34. Average pace of 4:41 per klm.
Wednesday, July 24, 2013
Centennial Park 11ks
Finally decided I should get some anti biotics as my chest cold was not shifting. Missed Sutherland 2 Surf on sunday because of it.
Just had an easy run up to Centennial Park and back.
Total was 11ks in 52:23. Average pace of 4:45 per klm.
Just had an easy run up to Centennial Park and back.
Total was 11ks in 52:23. Average pace of 4:45 per klm.
Thursday, July 18, 2013
ES Marks Track 6 x 1k Reps
18 Degrees, 20k winds and 72% humidity. Almost spring like temps at night.
ES Marks track with heaps of Can Too runners getting in the way. Must be C2S training time.
Reps were 3:36, 3:26, 3:30, 3:30, 3:28, 3:31. All done with a 200m walk recovery.
Did a 2k warm up and a 2k cool down.
Sutherland 2 Surf on Sunday. 11ks downhill mostly. Hopefully we get the South Westerly breeze through which will be mostly tailwind if it does.
Saw an Easy Tiger on the track. Actually he was finished when I arrived.
ES Marks track with heaps of Can Too runners getting in the way. Must be C2S training time.
Reps were 3:36, 3:26, 3:30, 3:30, 3:28, 3:31. All done with a 200m walk recovery.
Did a 2k warm up and a 2k cool down.
Sutherland 2 Surf on Sunday. 11ks downhill mostly. Hopefully we get the South Westerly breeze through which will be mostly tailwind if it does.
Saw an Easy Tiger on the track. Actually he was finished when I arrived.
Wednesday, July 17, 2013
MLR 16ks
At least the legs are not sore know. But still breathing like an 80 year old smoker or an unfit Timmy. Hard to choose?
Ran from work up to Centennial Park and back doing a few loops of the SCG and SFS in the process.
Total was 16.1ks in 77:15. Average pace of 4:47 per klm.
Ran from work up to Centennial Park and back doing a few loops of the SCG and SFS in the process.
Total was 16.1ks in 77:15. Average pace of 4:47 per klm.
Sunday, July 14, 2013
Sydney Harbour 10k
Entered a while ago in the hop that I would be fit on this course which is almost dead flat. Not to be with a cold and sore calves still from Gold Coast Half I probably should not have started.
The shit hit the fan at the 1k mark when my left calf went tight. Pity as I felt ok doing 3:30 ks at the stage even with my heavy lungs.
Time was 40:34 for the 10k. Min was 10 degrees but humid at 78% apparently. Didn't feel that high.
Still I was 191st out of 3239 finishers.
Then I was off at lunch to the Sydney Tower Walk. Views were great but the guide was crap. Knew nothing about Sydney.
The shit hit the fan at the 1k mark when my left calf went tight. Pity as I felt ok doing 3:30 ks at the stage even with my heavy lungs.
Time was 40:34 for the 10k. Min was 10 degrees but humid at 78% apparently. Didn't feel that high.
Still I was 191st out of 3239 finishers.
Then I was off at lunch to the Sydney Tower Walk. Views were great but the guide was crap. Knew nothing about Sydney.
Thursday, July 11, 2013
Centennial Park 14ks
Calves still sore and lungs still misbehaving. Bronchial Asthma is not fun.
Total was 14ks in 68. Average pace of 4:51 per klm. Getting slower.
Total was 14ks in 68. Average pace of 4:51 per klm. Getting slower.
Wednesday, July 10, 2013
Centennial Park 11ks
Calves still hurt from the Half Marathon on Sunday. So just took an easy run up and the SCG and SFS and back to work.
Total was 11ks in 52:39. Average pace of 4:47 per klm.
Total was 11ks in 52:39. Average pace of 4:47 per klm.
Sunday, July 07, 2013
Gold Coast Half Marathon 83:57
First time running at the Gold Coast, plus have not been up there since I watched my club win the Surf Boat National Titles in 2000.
Expo was bigger than anything Sydney, Melbourne and Canberra has offered.
Was worried about the bus making it to the start line as I heard plenty of stories of full buses going past the later stops. I was staying off Cavill Ave so one of the later stops. Race start was 6AM which is the earliest I have done a race at.
Bus was ok and arrived at the start about 5:20AM. Found the Striders tent to put some gear and went with David Tonge to find the start line. I had an A start and he had preferred. He was hoping to keep with Tom but wasn't hopeful as is on the comeback from an injury. Ran 77:40. Tom was 71:16.
Race is straight north and straight back with only one side diversion near a roundabout where you have a sharp hairpin plus the 10.5k turnaround of course. Tried to run away from the wind near people but there wasn't that much wind. I managed to run racing line for the most of the race, but some people seem to just follow the heard even when the course turns left or right. I don't get that?
I even managed near the end of the race to pass Liz Miller by going up the inside when the course turned.
I'm surprised the race has no split mats at all for the Half. I know the 5k and 15k would be on the marathon course which might confuse things. But the 10k marker would have no problems at all. This is my biggest grip about the race. The marathon has 5k split mats so why not add a 10k in for the half?
Splits off my watch which I started when I crossed the mat so are based on net time above.
5k 19:30
10k 39:28(19:58)
15k 59:25(19:57)
20k 79:28(19:57)
Finish 83:57(4:29). Average pace of 3:58 per klm. Makes a 2:56 Marathon apparently based on the 2.1 formula.
Age group PB for me after doing 88:16 at SMH Half late May. Second fastest half for me as well.
Expo was bigger than anything Sydney, Melbourne and Canberra has offered.
Was worried about the bus making it to the start line as I heard plenty of stories of full buses going past the later stops. I was staying off Cavill Ave so one of the later stops. Race start was 6AM which is the earliest I have done a race at.
Bus was ok and arrived at the start about 5:20AM. Found the Striders tent to put some gear and went with David Tonge to find the start line. I had an A start and he had preferred. He was hoping to keep with Tom but wasn't hopeful as is on the comeback from an injury. Ran 77:40. Tom was 71:16.
Race is straight north and straight back with only one side diversion near a roundabout where you have a sharp hairpin plus the 10.5k turnaround of course. Tried to run away from the wind near people but there wasn't that much wind. I managed to run racing line for the most of the race, but some people seem to just follow the heard even when the course turns left or right. I don't get that?
I even managed near the end of the race to pass Liz Miller by going up the inside when the course turned.
I'm surprised the race has no split mats at all for the Half. I know the 5k and 15k would be on the marathon course which might confuse things. But the 10k marker would have no problems at all. This is my biggest grip about the race. The marathon has 5k split mats so why not add a 10k in for the half?
Splits off my watch which I started when I crossed the mat so are based on net time above.
5k 19:30
10k 39:28(19:58)
15k 59:25(19:57)
20k 79:28(19:57)
Finish 83:57(4:29). Average pace of 3:58 per klm. Makes a 2:56 Marathon apparently based on the 2.1 formula.
Age group PB for me after doing 88:16 at SMH Half late May. Second fastest half for me as well.
Thursday, July 04, 2013
ES Marks 8 x 400m Reps
17 Degrees at 7PM in the middle of winter in Sydney. Must be Global warming.
Plenty on the track at Moore Park. Didn't help me much as I struggled to chase people around tonight. Must be the heat I say!
Reps were 80, 79, 81, 81, 81, 78, 78, 81. All done with a 200m walk/jog recovery. Did a 2k warmup before hand and a 2k cool down afterwards.
Plenty on the track at Moore Park. Didn't help me much as I struggled to chase people around tonight. Must be the heat I say!
Reps were 80, 79, 81, 81, 81, 78, 78, 81. All done with a 200m walk/jog recovery. Did a 2k warmup before hand and a 2k cool down afterwards.
Wednesday, July 03, 2013
MLR 15ks
Grass was still pretty soggy around Centennial Park and Moore Park tonight with plenty of water still running out of some steep front yards.
Ran from work up and around Centennial and Moore Parks and back to work. Total was 15ks in 1:10:45. Average pace of 4:43 per klm.
Doing Gold Coast Half on Sunday Ewen then Sydney Harbour 10k the week after. Not sure about either time.
Ran from work up and around Centennial and Moore Parks and back to work. Total was 15ks in 1:10:45. Average pace of 4:43 per klm.
Doing Gold Coast Half on Sunday Ewen then Sydney Harbour 10k the week after. Not sure about either time.
Tuesday, July 02, 2013
ES Marks 6 x 1k Reps
Very slack on the weekend. Didn't run at all. Woke up tired sunday morning so just stayed in bed. Was a good idea after hearing the rain bucket down.
13 Degrees and 80% humidity. No wonder my head was steaming. Did a 3k warmup because I couldn't warm up.
Reps were 3:32, 3:29, 3:29, 3:25, 3:25, 3:24. All done with a 200m walk recovery.
13 Degrees and 80% humidity. No wonder my head was steaming. Did a 3k warmup because I couldn't warm up.
Reps were 3:32, 3:29, 3:29, 3:25, 3:25, 3:24. All done with a 200m walk recovery.
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