Moore Park 10ks

14 Degrees and back to wearing a singlet as there wasn't much wind. Stayed mostly on the tar around Moore Park and past the SCG and SFS.

Total was 10ks in 47:02. Thought I was running faster than that. Must be the fat slowing me down.

Moore Park 10ks

14 degrees and only 20k wind gusts. Still wind chill said 12 degrees. Felt cold in the dark.
Ran around an oval near the Robertson rd gates doing a few laps.

No people traffic and all on grass.

Total was 10ks in 48:20. Slower than last night with less wind. Getting slacker.

Centennial Park 10ks

Howling wind with up to 60k wind gusts and actually 14 degrees. Felt colder with the wind chill factor.
Ran around Centennial Park mostly on the grass with the extra distance via Moore Park Rd and Anzac Pde.

Total was 10ks in 47:26. Must have been faster on the tar sections.

2 x 2.2k Reps

In a circuit up Driver Ave, along Moore Park Rd and down Anzac Pde. Then a walk across back to the start again along Lang Rd.

Wanting to do more reps but my calves were hurting from last night.

Reps were 8:25(3:49/k), 8:203:47/k). Had a 5 min walk recovery in between.

Doing the half Ewen. Asked for a preferred start but they knocked me back. Was 220th out of 9000 last year so not fast enough for them. Starting from what ever colour the front group is being the preferred then. Hopefully see you up there.

8ks at Half pace

Nearly killed me. Was wanting to run at my dream Gold Coast Half pace.

Ran around Moore park, SFS, SCG and the bus way on Alison Rd as it is mostly dead flat.

Total was 8ks in 31:05, Average pace of 3:53 per klm. Was meant to be 3:55/k pace and not really long enough.

Hurt like hell though. Lungs and head didn't like it.

10 x 400m Reps

On the grass near Robertson Rd gates. Felt easier than last week which was good.

Reps were 81, 78, 76, 80, 77, 80, 79, 81, 77, 78.

All done with a 60 second walk recovery.

Needed a 2k warm up just to get warm before hand. A bit cold in the wind it was tonight.

Centennial Park 20ks

Had to run at lunch as had a bit of work to do in the morning.
Centennial Park was pretty muddy as we had rain overnight and I got showered on during the run.
Plus there was a good 40k westerly blowing which made it cold.

Couple of laps of Timmy's 10k loop. Not as many people out which made it easier to run.

Total was 20.3ks in 1:37:22. Average pace of 4:47 per klm. Much better than last week. Felt easier anyhow.

10 x 400m Reps

The depths I have shrunk to when a can only manage 4 min k pace for a 400m rep.
Ok it was on grass but seriously it felt very slow.

Ran on the grass from Robertson Rd gates in centennial park back to Anzac Pde.

Reps were 82, 79, 81, 84, 78, 80, 81, 83, 79, 82. All done with a 60 sec walk recovery.

Moore Park 12ks

Missed the cross country relays Ewen. Was wet and muddy down at Miranda again I heard.

Around Moore park and the bus way for a couple of laps. Very slow as the fitness is not there.

Total was 12.2ks in 1:00:50.

Had a brain fade last night and forgot my shorts to run in. Couldn't be bothered going shopping to buy a pair.

Centennial Park 10 Miler

Maybe I should change the settings on my garmin so it beeps on the klm points instead of the mile points?
Couldn't get out in the morning today so ran at lunch time in Centennial.
Didn't matter much bar a lot more crowded at midday than at 7am.

And since Timmy is always pining for a weather report it was 17 degrees and 25k southerly winds with gusts up to 45k's.

Total was 16.1ks in 1:20:01. Average pace of 4:58 per klm. Most was run on the grass in centennial and moore parks.

Moore Park 11ks

Around Moore Park on the grass. Getting very boring.
11ks in 53:02. Very slow.

Moore Park 9ks

Thought I could make it to 10 but to no avail. Pathetic really.
Around an oval in Moore Park.

Total was 9.15ks in 47:21.

Moore Park 8ks

Managed a bit longer. Not that it helped too much. Still slow.

8.15ks in 42:07.

Moore Park 5ks

Overweight and unfit makes for a slow run. Oh and a sore Achilles. Or it could be the dark?

Total was 5.2ks in 29:34.

Moore Park 5ks

Warm. Still 24 degrees. And a still sore Achilles.
Moore Park struggled around 5.3ks in 30:06. Not fun

Moore Park 5ks

Have a problem with my Achilles since I hurt it before the Canberra 50k. Still not fully recovered actually.
Have been doing stretching on it but is coming along very slow.

Tonight was only 5ks around Moore Park in 24 mins. I'll see tomorrow morning whether the Achilles swells up. Fingers crossed.

Canberra 50k Ultra

After hurting my Achilles at a session on Tuesday I still fronted up to run the 50k. An exercise in stupidity and I should not have started. It was a horror day on the course.

Splits:
10k 46:30
20k 1:35:52(49:22-10k)
30k 2:28:31(52:38-10k)
42.2k 3:38:37(1:10:06-12.2k)
50k 4:23:45(45:07-7.8k)

I was 32nd at the 10k for the ultra runners and ended up 58th. Not bad considering my pain from the start.
To top the day off it was a PW for the Marathon and 50k. The course has now been stuffed by Fairfax with extra hills in it around the back of a golf course and the 50k is sent around Lake Burley Griffin away from any crowds that can help you get to the finish which you really need. Glad I'm doing Paris next year.

A few beers in the NSWIB tent afterward helped my Achilles.

4 x 800M Reps

21 Degrees and 60% humidity. Not too bad tonight.
Ran these along Federation way outside of Centennial Park. A bit dark in patches but nothing much to trip over save for Horse Poop.

2:50, 2:50, 2:51, 2:46. All done with a 90 sec walk recovery.

Centennial Park 20ks

Temp 17 degrees.
87% Humidity
25k wind gusts and slight showers.

Had thoughts of waking up in time to go off with Tim and his group at 7am but slept in. Quite hard to do that when I had an extra hour.

Garmin decided it wouldn't go past the garmin name on the 1st page so I tried turning on and off during the run until about 7ks in it finally came good. Stupid GPS.

Total was 20ks in 1:34:50. Didn't get too wet out there in the wind and rain.

Moore Park 3 x 2.2ks

Run from Hordern Pavlova corner up past the SCG and SFS to Moore Park Rd. Along Moore Park Rd and down Anzac Pde to the bus way lights.

Total was 2.2ks with a 4 walk recovery between each rep. 8:02, 7:54, 7:56.