Track Pyramid

Hard session.
19 degrees, 75% humidity, 30k wind gusts.

Reps were :

400m - 1:21(3:22/k)
800m - 2:43(3:23/k)
1.2k - 4:16(3:33/k)
1.6k - 5:55(3:41/k)
1.2k - 4:22(3:38/k)
800m - 2:43(3:23/k)
400m - 1:20(3:20/k)

Total was 6.4ks in 22:40.

Did a 2.4k warmup and a 2k cool down. Recovery was 200m between the 400 and 800's but 400m between the rest.
Late in the session had some sprinters/middle distance doing 300m reps. The front guy was running 42 secs as I timed one of them.

MLR 17ks

17 Degrees and 72% humidity. Still winter?

Ran up to centennial Park and around Moore Park, SFS, SCG and Fox Studios and back to work. Not many out tonight running. Only a few PT's doing sessions in the dark.

Total was 17.25ks in 1:19:58. Average pace of 4:38 per klm. Bit faster than last week.

The New Rocks Push STaR 31ks

Starts in the Rocks under the Southern pylon, then down onto Hickson Rd to Darling Harbour, Pyrmont, Fish Markets, Ultimo, Central, Hyde Park, The Cross, Rushcutters Bay.

Then back through Elizabeth Bay, Potts Point, Garden Island, Botanical Gardens, Opera House, Circular Quay back past the start. Which really makes you want to stop at 22ks but that would be a bit short.

Across the bridge and we run out to Kurraba Pt and back via a hilly loop in Kirribillli and across the bridge again to the finish.

All up 31ks in 2:31. Average pace of 4:52 per klm. Not bad considering the stairs in this run and a few hills as well.

ES Marks Track 2k/1.6k/1.2k/800m/400m

14 Degrees.
25k winds with gusts up to 40ks. A bit windy down one side of the track tonight. Tried to not use that as my finishing sprint.
Heaps of runners on the track tonight including a big squad(30+) of sprinters doing 300m reps.
Did a 2.5k warmup before starting.

Reps were:

2k - 7:28(3:44/k)
1.6k - 5:52(3:40/k)
1.2k - 4:19(3:35/k)
800m - 2:44(3:25/k)
400m - 1:21(3:20/k)

Total 6k - 21:44(3:37/k) June session for this was 21:51 without being windy.

Did a 2k cool down after finishing.

MLR 16ks

Hip was still a bit sore tonight after the fall on Sunday. The cut on the ankle actually feels worse as it rubs on the sock.
It was a run up to Centennial Park and back under the full moon.

Total was 16.05ks in 1:16. Average pace of 4:44 per klm.

Wahroonga Wobble STaR 30ks

H4 and Bush 5. Wasn't going to be fun. Only 4 of us with JB going short anyway after about 10ks.

Started in Wahroonga and ran down to North Wahroonga and into the bush and back out again and then back past the start. We got confused after that crossing the Pacific Hwy at the wrong place. 3 STAR's start from the same park, so understandable.

We crossed the highway a few k's later by mistake it turns out and I fell on the footpath splitting my ankle, elbow and knuckle open plus putting a huge bruise on my hip. Safe to say I was a lot slower running the rest of the course.

We eventually go through St Ives and North Turramurra to get back to the start at Wahroonga. Mike and Shaun eventually left on my own at 25ks. Ran back through a few of the 6 o'clock group to the finish.

Total was 30ks in 2:42. Very slow this run with the hills and the hip.

ES Marks Track 6 x 1k Reps

Plenty of Sprinters and Can Too runners on the track tonight. Made for a lot of weaving and hearing foot steps behind from the Sprinters.
Did a 2k warmup and a 2k cool down.

Reps were 3:31, 3:31, 3:31, 3:30, 3:31, 3:29. All done with a 200m walk recovery.

MLR 16ks

Feeling tired after a day at work yesterday and a 4 hour course straight after that.
Legs feel fine after City 2 Surf on sunday. Not many out running tonight.

Ran from work up and around CP, SFS, SCG and Fox. Total was 16.5ks in 1:18:05. Average pace of 4:43 per klm.

City 2 Surf - 59:21

Not exactly fun this year. Was there early as per usual with  my red start. Ran well up to the tunnel but just as I entered I felt a sharp pain under my ribs which didn't go away until about the 10k mark.
I assume it was a stitch but felt worse than that. One of the old striders reckon it might have been rib cartilage if you push yourself too hard without warming up it can hurt the cartilage. No idea really.

Bad run anyway. After last years strong winds the day was perfect for running.

Stats I remember are:
5k - 20:30.
7.2k(clock) - 31:30
10k - 43:30
Finish - 59:21.

I think I've managed my best neg split from the clock. 31:30/27:51. That is in terms of gap between the two not the pace.

My ideal race splits would be:

Start to 5k - 19:12(2011)
Clock 7.2k - 28:42(2011)
10k - 40:08(2011)
10k to finish - 14:35(2010)
Would get me 54:43. But with the goal posts moved by Fairfax a couple of years ago I need 51:43.

Centennial Park 15ks

Shorter run than usual hoping to be fresh for Sunday. With work how it is at the moment I don't like my chances.

Total was 15ks in 1:10:20. Average pace of 4:41 per klm.

MLR 17ks

Up to Centennial Park and around the SCG, SFS, and Fox Studios and back to work. A few out running before City 2 Surf on sunday.

Total was 17.1ks in 1:18:09. Average pace of 4:34 per klm.

Davidson Recreation STaR 16ks

Playing 7am host the week before City 2 Surf. Thought it would get me out of any hills and bush. No such luck.
Usually there are old/returning from injury/new members running with this group. Mostly was like that except the 5 new to join runners have all done marathons. WTF.
We do the short course anyway of the traditional 30k STAR run.

Basically we start in Lindfield and run through Roseville and down to Castlecrag where we go up and down all of the hills. Was hoping for a flat STAR before C2S. hmmmm!
Then into the bush underneath Rosevill bridge and back the 6ks to the uphill bush stairs finish(my pet hate).

Easy 16.6ks in 1:39.

ES Marks Track 10 x 400m reps

Lots of Can Too runners getting in the way tonight. Plus a few different squads as well.

Reps were 76, 80, 79, 79, 79, 79, 80, 78, 77, 79. All done with a 200m jog recovery.

Did a 2k warmup and a 2k cool down.

Short Course X-C on Saturday afternoon should be fun.