Humid, overcast with spots of rain falling. And it was windy as well.
Did a 2k warmup before starting and a 2k cooldown after finishing.
Reps were 3:32, 3:32, 3:36, 3:34, 3:33. All done with a 90 sec jog recovery.
Didn't feel very fast at all and was a real struggle to keep the pace.
Tuesday, October 27, 2009
Sunday, October 25, 2009
Striders Internal Half 1:34.23
Nothing special. Hard course run on two laps of the Striders 10k circuit in Lane Cove National Park. Humid morning as well.
Ran ok, just not very fast. Even the Dog beat me.
Time was 1:34.23. Average pace of 4:28 per klm.
Ran ok, just not very fast. Even the Dog beat me.
Time was 1:34.23. Average pace of 4:28 per klm.
Saturday, October 24, 2009
Narrabeen Track 800m-2:39.62
Oh what a crap race. Just couldn't get the legs to move at all.
The timing clock wasn't working but I heard 76 first lap and obviously 83 for the 2nd.
We did have wind gusts of 20ks an hr but that is no excuse.
The winner in the 35+ race ran 2:13. The open race was won by James Roff in 1:57. Assume he is Jeremys brother?
Tomorrow is Striders internal half on the Lane Cove course. I have a generous 90min handicap.
The timing clock wasn't working but I heard 76 first lap and obviously 83 for the 2nd.
We did have wind gusts of 20ks an hr but that is no excuse.
The winner in the 35+ race ran 2:13. The open race was won by James Roff in 1:57. Assume he is Jeremys brother?
Tomorrow is Striders internal half on the Lane Cove course. I have a generous 90min handicap.
Thursday, October 22, 2009
ES Marks 8x200m Reps
Good conditions tonight with a few faster runners that I was able to chase after. And some slower ones as well that I gave a head start to.
Did a 2k warmup before starting. Oops, forgot those strides again. Slack bugger!
Reps were 30.5, 31.2, 31.1, 32.3, 31.7, 32.5, 31.5, 32.0. Average of 31.6 per rep. All done with a 60 second jog recovery back to the start. Getting worse after a too fast start.
Did a 2k cool down after finishing.
The last time I can find I did 200m reps was Nov 2007 and I did average 33.8 per rep.
Did a 2k warmup before starting. Oops, forgot those strides again. Slack bugger!
Reps were 30.5, 31.2, 31.1, 32.3, 31.7, 32.5, 31.5, 32.0. Average of 31.6 per rep. All done with a 60 second jog recovery back to the start. Getting worse after a too fast start.
Did a 2k cool down after finishing.
The last time I can find I did 200m reps was Nov 2007 and I did average 33.8 per rep.
Tuesday, October 20, 2009
ES Marks 4x1k Reps + 1x400m
Very windy and humid tonight with the North East sea breeze blowing. A very small crowd at the track as most disappeared when I was just starting.
Did a 2k warmup and a 2k cool down after the session.
Reps were 3:32, 3:34, 3:25, 3:30. All done with a 90 second walk recovery.
Then did 1x400m rep in 1:09. I'm lead to believe my fastest 400m rep on record. Now if I just do 25 laps at that pace I get a 28:45 10k time. Yeah right.
Did a 2k warmup and a 2k cool down after the session.
Reps were 3:32, 3:34, 3:25, 3:30. All done with a 90 second walk recovery.
Then did 1x400m rep in 1:09. I'm lead to believe my fastest 400m rep on record. Now if I just do 25 laps at that pace I get a 28:45 10k time. Yeah right.
Sunday, October 18, 2009
Surf Club Swim, Run & Flags
After the run this morning my legs really didn't feel like doing much.
I did the swim in which we were all off scratch as it was the first race of the season. A leisurely long swim this morning in pretty flat surf.
The run was a bit better but I had no pace so couldn't catch first place who beat me by about 50m in an 800m race on the sand.
After that was musical flags where you lie in the sand away from a lot of pieces of hose stuck in the ground 20m away and try and beat others to it without being knocked out. Lots of pushing and shoving when you dive for a hose. Came 2nd in that event as well.
My handicap for the run will probably be screwed next time I do it. The flags has no handicaps which is good. Just pace off the sand does that one.
I did the swim in which we were all off scratch as it was the first race of the season. A leisurely long swim this morning in pretty flat surf.
The run was a bit better but I had no pace so couldn't catch first place who beat me by about 50m in an 800m race on the sand.
After that was musical flags where you lie in the sand away from a lot of pieces of hose stuck in the ground 20m away and try and beat others to it without being knocked out. Lots of pushing and shoving when you dive for a hose. Came 2nd in that event as well.
My handicap for the run will probably be screwed next time I do it. The flags has no handicaps which is good. Just pace off the sand does that one.
Clovelly Canter STaR 26ks
Since it was spitting when I arrived to start with the 6:20am group I assumed that was the reason that no-one showed up except one.
I put it on record as the smallest group of two of us that I have done a Striders STaR in. I thonk we had five once.
Started at Queens Park in light drizzle and ran into Centennial Park where after 1k the drizzle stayed away till the end.
Then the run went through Waverley, Bronte, Glamarama, Clovelly, Coogee, and Maroubra when we decided to take the executive decision to cut the run short. Heaps of stairs along the coast on this run.
Then we ran through East Gardens, Pagewood, Daceyville, Kensington and back to the finish at Queens Park.
All up 26k in 2:13:34. Average pace of 5:08 per klm. Too much chatting this morning I think.
I put it on record as the smallest group of two of us that I have done a Striders STaR in. I thonk we had five once.
Started at Queens Park in light drizzle and ran into Centennial Park where after 1k the drizzle stayed away till the end.
Then the run went through Waverley, Bronte, Glamarama, Clovelly, Coogee, and Maroubra when we decided to take the executive decision to cut the run short. Heaps of stairs along the coast on this run.
Then we ran through East Gardens, Pagewood, Daceyville, Kensington and back to the finish at Queens Park.
All up 26k in 2:13:34. Average pace of 5:08 per klm. Too much chatting this morning I think.
Friday, October 16, 2009
Manly beach 7k
Still windy and the beach was crowded around Shelley with drunks mostly. Buggers get in the way.
Ran down to Queenscliff surf club and back. Total was 6.85ks in 28:44. Average pace of 4:11 per klm. Damn drunks made me run faster dodging them.
Probaly won't see Kastor vs Willis as they start 15mins before the elite males/pack start.
Long Run Sunday and then I'm having a crack at an 800m at Narrabeen Saturday week. Nice springy track in a bushland setting. PB is my only 800m race from 2 years ago of 2:32.
Ran down to Queenscliff surf club and back. Total was 6.85ks in 28:44. Average pace of 4:11 per klm. Damn drunks made me run faster dodging them.
Probaly won't see Kastor vs Willis as they start 15mins before the elite males/pack start.
Long Run Sunday and then I'm having a crack at an 800m at Narrabeen Saturday week. Nice springy track in a bushland setting. PB is my only 800m race from 2 years ago of 2:32.
Thursday, October 15, 2009
Same as last night
Still windy. 20ks with 30k wind gusts.
Ran along Manly beach again. It took the World Masters Games to be on for the council to finally buy some sand and cover the rocks up that were exposed during winter. They really are a crap council. So fitting that the fountain outside of the wharf is called the steaming turd. No water comes out just lots of steam.
Total was 11.85ks in 50:58. Average pace of 4:18/k.
Intend on doing the 3000m next month Ewen. And then Hobart Marathon in January. I might do the Great Australian Run as well. Not sure yet.
Ran along Manly beach again. It took the World Masters Games to be on for the council to finally buy some sand and cover the rocks up that were exposed during winter. They really are a crap council. So fitting that the fountain outside of the wharf is called the steaming turd. No water comes out just lots of steam.
Total was 11.85ks in 50:58. Average pace of 4:18/k.
Intend on doing the 3000m next month Ewen. And then Hobart Marathon in January. I might do the Great Australian Run as well. Not sure yet.
Wednesday, October 14, 2009
Beachfront 12k
Very windy tonight and I wasn't getting much help from it as it seemed to be mostly westerly. And of course I was running North/South.
Ran along the beach front. Ran into a couple of friends out training. One is doing Huskisson Long Course Tri later in the year and the other one was training some female boat rowers from my Surf Club.
Total was 11.85ks in 51:16. Average pace of 4:19 per klm.
Ran along the beach front. Ran into a couple of friends out training. One is doing Huskisson Long Course Tri later in the year and the other one was training some female boat rowers from my Surf Club.
Total was 11.85ks in 51:16. Average pace of 4:19 per klm.
Sunday, October 11, 2009
Manly to Dee Why and back 20ks
Finally decided my ITB was rested enough after 3 weeks to go for a run this morning. I intended to do the Striders STaR at Putney but then decided a 30k run might be a bit much.
Ran from Fairy Bower up to Dee Why and back again. Got rained on when I was in Dee Why for about 10 minutes. Nothing too heavy though.
Total was 20.03ks in 1:36:23. Average pace of 4:48 per klm. Not too fast.
Ran from Fairy Bower up to Dee Why and back again. Got rained on when I was in Dee Why for about 10 minutes. Nothing too heavy though.
Total was 20.03ks in 1:36:23. Average pace of 4:48 per klm. Not too fast.
Sunday, September 20, 2009
Sydney Marathon 3:27.54= PW
Arrived at the start line fairly early to see the half go off up onto the Bridge. Discovered shortly after that I needed to use the toilet again despite going at Nth Sydney Station. So 25 mins in the line and only getting to the start line 5 mins before the gun made me nervous.
The ITB was still sore while I stood on the start line near the 3hr pacers and Uncle Dave the 2:50 pacer. I felt ok for the first 10ks where I stayed with the 3hr group going through that in 42:15. But from entering the park at the drink station I found it difficult to get any drive out of my legs. They just felt dead and I wished I was at that stage too.
I reached the 14k in 1:00.20 which would mean I could be close to 3hrs if I could run all even splits back to the finish. Yeah sure! My pace was going by this stage and I was being passed by more and more runners. Between 14k and half way I struggled to keep the pace again. I was passed by one of the 3:15 pacers at the 22k mark. He was way too quick as Steve Hume the other 3:15 pacer didn't pass me until we crossed Darling Harbour. Half way was reach in 1:33.45. Only 3:45 off the pace I needed. My legs were not feeling good and I had to take the only GU I had one me at the 23k drink station. Lucky I use the GU's so just picked up others on the way when I needed them.
Struggled back towards the City being passed by Nando again after we swapped places outside CP. It was great to have CT, JT and Marty Doak talked to me along here as I was feeling like throwing in the towel the leg hurt so much. Thought I couldn't as Blue Dog's Mum would surely die with laughter if she heard.
Crossed darling harbour and up heartbreak hill to Norton St. Long, hot and steamy is not something I need during a marathon. The crowd at Norton St was fifteen deep and really perked me up a bit to get rolling down the hill back to the city. Caught up with Peter Truscott here as we moved back through the city onto Hickson Rd. Was passed by the 3:30 pacer near Pier One and remarked what time are you pacing? 3:30 on gun time. So was I, and as you see from my gun time he didn't wait for stragglers and was pacing way too fast.
Getting past the Passenger terminal I came across a woman playing a violin just before the CR cheersquad. Very nice. The cheer squad must have been a 100 deep as I went through and the noise was awesome. Thank you all. Even though I felt like crap and was running like a melting chocolate at that stage. Caught up to a Strider after the cheer squad and we ran to the finish together through the largest crowds I have ever seen at the finish. The noise was unreal and made you feel like the late Kerryn McCann entering the G at the end of the Marathon. Special as Bruce McAvaney would say. Go Cats!
Finished in 3:27.54 a new PW for a marathon. A second half split of 1:54.09. What a shocker. After passing the finish I felt a bit faint and the St Johns first aid people grabbed me and took me into the tent for heat exhaustion. Had my temp 1 degree over normal so they wouldn't let me out until that went down. So sat in the tent for 40 mins with ice on my neck and head. Felt great actually. Saw some real bad collapses while I was in the tent too. Not pretty. When I got out I made it off to get my medal and t-shirt which are better than 2 years ago. Had a brief stop at the Striders tent and then found Eagle and Seris walking over to the Orient Hotel so I joined the crowd there for post run drinks and food.
Spoke to Rags at the Orient and mentioned Boston was off as I needed a 3:20.59 to get the qualifier. But I am considering doing Hobart in January to do the qualifier. Thanks for everyones support out on the course and through reading the blog. Much appreciated.
I still can't walk properly as the calves and quads are still screaming at me.
The ITB was still sore while I stood on the start line near the 3hr pacers and Uncle Dave the 2:50 pacer. I felt ok for the first 10ks where I stayed with the 3hr group going through that in 42:15. But from entering the park at the drink station I found it difficult to get any drive out of my legs. They just felt dead and I wished I was at that stage too.
I reached the 14k in 1:00.20 which would mean I could be close to 3hrs if I could run all even splits back to the finish. Yeah sure! My pace was going by this stage and I was being passed by more and more runners. Between 14k and half way I struggled to keep the pace again. I was passed by one of the 3:15 pacers at the 22k mark. He was way too quick as Steve Hume the other 3:15 pacer didn't pass me until we crossed Darling Harbour. Half way was reach in 1:33.45. Only 3:45 off the pace I needed. My legs were not feeling good and I had to take the only GU I had one me at the 23k drink station. Lucky I use the GU's so just picked up others on the way when I needed them.
Struggled back towards the City being passed by Nando again after we swapped places outside CP. It was great to have CT, JT and Marty Doak talked to me along here as I was feeling like throwing in the towel the leg hurt so much. Thought I couldn't as Blue Dog's Mum would surely die with laughter if she heard.
Crossed darling harbour and up heartbreak hill to Norton St. Long, hot and steamy is not something I need during a marathon. The crowd at Norton St was fifteen deep and really perked me up a bit to get rolling down the hill back to the city. Caught up with Peter Truscott here as we moved back through the city onto Hickson Rd. Was passed by the 3:30 pacer near Pier One and remarked what time are you pacing? 3:30 on gun time. So was I, and as you see from my gun time he didn't wait for stragglers and was pacing way too fast.
Getting past the Passenger terminal I came across a woman playing a violin just before the CR cheersquad. Very nice. The cheer squad must have been a 100 deep as I went through and the noise was awesome. Thank you all. Even though I felt like crap and was running like a melting chocolate at that stage. Caught up to a Strider after the cheer squad and we ran to the finish together through the largest crowds I have ever seen at the finish. The noise was unreal and made you feel like the late Kerryn McCann entering the G at the end of the Marathon. Special as Bruce McAvaney would say. Go Cats!
Finished in 3:27.54 a new PW for a marathon. A second half split of 1:54.09. What a shocker. After passing the finish I felt a bit faint and the St Johns first aid people grabbed me and took me into the tent for heat exhaustion. Had my temp 1 degree over normal so they wouldn't let me out until that went down. So sat in the tent for 40 mins with ice on my neck and head. Felt great actually. Saw some real bad collapses while I was in the tent too. Not pretty. When I got out I made it off to get my medal and t-shirt which are better than 2 years ago. Had a brief stop at the Striders tent and then found Eagle and Seris walking over to the Orient Hotel so I joined the crowd there for post run drinks and food.
Spoke to Rags at the Orient and mentioned Boston was off as I needed a 3:20.59 to get the qualifier. But I am considering doing Hobart in January to do the qualifier. Thanks for everyones support out on the course and through reading the blog. Much appreciated.
I still can't walk properly as the calves and quads are still screaming at me.
Thursday, September 17, 2009
Physio
Went to a physio recommended by the Doctor tonight. She tried to release the pressure on my ITB which I guess she did to some degree as I was able to walk out a bit better than when I went in.
Have to do a few more stretches before the race and stay off the anti-inflams as they may mess with my stomach.
Have to do a few more stretches before the race and stay off the anti-inflams as they may mess with my stomach.
Monday, September 14, 2009
An injury
The training was getting more difficult for the legs after the 25k Sunday week. On Wednesday when I ran 10k it was a real struggle to get through that amount as my leg/hip hurt so much.
Went for my first run yesterday since Wednesday and only lasted 1k as the leg hurt so much.
Anyway, this morning I went off to the Sports Doc who worked out that I have hurt the bursa that is close to the hip on my ITB. Yes the dreaded ITB.
Took the quick option and had an x-ray and then a cortisone injection into the bursa. Not painful at all as long as you don't look at the needle. I was a bit pale the Doc said.
Have some anti-inflams to take and need to see a physio this week for a pummel and I will be right to have a run on Thursday and then do the Marathon. This Doc worked with the Wallabies so he knows a bit about sports injuries.
Went for my first run yesterday since Wednesday and only lasted 1k as the leg hurt so much.
Anyway, this morning I went off to the Sports Doc who worked out that I have hurt the bursa that is close to the hip on my ITB. Yes the dreaded ITB.
Took the quick option and had an x-ray and then a cortisone injection into the bursa. Not painful at all as long as you don't look at the needle. I was a bit pale the Doc said.
Have some anti-inflams to take and need to see a physio this week for a pummel and I will be right to have a run on Thursday and then do the Marathon. This Doc worked with the Wallabies so he knows a bit about sports injuries.
Wednesday, September 09, 2009
MLR 10ks
It has come to this in the taper, only 10ks to run.
Ran along Manly beach front tonight. Quite windy as well.
Total was 10ks in 46:52. Average pace of 4:41 per klm.
Ran along Manly beach front tonight. Quite windy as well.
Total was 10ks in 46:52. Average pace of 4:41 per klm.
Tuesday, September 08, 2009
Fartlek
Unusual version of the fartlek I must say. Not the traditional Mona version anyway.
It was 2x60sec/2x60 float
2x30sec/2x30 float
2x60sec/2x60 float
2x30sec/2x30 float
Total was 3.1ks in the 12 mins. Average pace of 3:52 per klm.
Did a 2k warmup before starting and a 2k cool down back home again. Ran along the beachfront at Manly in the lighted area so I could see the watch better.
I forgive mini burger for trying to be another speedhump at North Head. Pace is one thing lacking this campaign. Hopefully the long runs can bring me home in the Marathon as they have been getting easier the more I have done.
It was 2x60sec/2x60 float
2x30sec/2x30 float
2x60sec/2x60 float
2x30sec/2x30 float
Total was 3.1ks in the 12 mins. Average pace of 3:52 per klm.
Did a 2k warmup before starting and a 2k cool down back home again. Ran along the beachfront at Manly in the lighted area so I could see the watch better.
I forgive mini burger for trying to be another speedhump at North Head. Pace is one thing lacking this campaign. Hopefully the long runs can bring me home in the Marathon as they have been getting easier the more I have done.
Sunday, September 06, 2009
Middle Harbour Picnic STaR 25k
Very hilly course through Killarney Heights, Forestville, Seaforth, Mosman, Cammeray, Castle Cove and back to the finish at Roseville. Took the short option with 4 others so only did 25k.
Total was 25.2k in 1:58.14. Average pace of 4:41/k. Run is H4 on the Striders hill factor.
Next 2 weeks will be a lot easier on the legs.
Total was 25.2k in 1:58.14. Average pace of 4:41/k. Run is H4 on the Striders hill factor.
Next 2 weeks will be a lot easier on the legs.
Saturday, September 05, 2009
Striders North Head 10k
Can I claim a 2009 10k PB? Crap race, which was how my stomach felt before it too. Beaten by Fats pushing a pram, although he is a lot faster runner than me.
39:46 and I feel less confident about keeping any pace at Sydney in 2 weeks time.
39:46 and I feel less confident about keeping any pace at Sydney in 2 weeks time.
Thursday, September 03, 2009
ES Marks 4x1k Reps
Too late Ewen I was out training when you left the comment. Leg still feels sore tonight.
Crap conditions to run in tonight. Water on the track, 15 degrees, 80% humidity and 20k per hour wind gusts. Plus heaps of people I had to overtake as CanToo were doing some laps(5k I think).
There were some faster runners doing 800's who went past real quick. I was hearing 65 sec laps from their coach.
Reps were 3:26, 3:29, 3:30, 3:27. All done with a 2 min walk recovery.
Crap conditions to run in tonight. Water on the track, 15 degrees, 80% humidity and 20k per hour wind gusts. Plus heaps of people I had to overtake as CanToo were doing some laps(5k I think).
There were some faster runners doing 800's who went past real quick. I was hearing 65 sec laps from their coach.
Reps were 3:26, 3:29, 3:30, 3:27. All done with a 2 min walk recovery.
Wednesday, September 02, 2009
MLR 14ks
I was supposed to do 16k tonight but my legs are still sore from Sundays run. Specifically my right thigh muscle.
Very windy out tonight but it wasn't cold.
Ran along Manly Beachfront again.
Total was 14ks in 68:05. Average pace of 4:51 per klm.
Very windy out tonight but it wasn't cold.
Ran along Manly Beachfront again.
Total was 14ks in 68:05. Average pace of 4:51 per klm.
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