The race was being held at the Crest at Bankstown, which meant I had to take my passport to travel that far. Didn't help when the M5 was blocked so I had to turn around before going in the tunnel and headed down Stoney Creek Rd etc. Heaps more lights. Due to this I only arrived at the course 20 minutes before the start. So, no look at the course and no warmup. Bugger.
Crowded start on a wet oval with a course that had a few hills, but nothing too bad. Plenty of mud which I managed to avoid except for my shoes, socks and legs. It was a bit slippery but I tried to run on the grass edges of the course to avoid slipping. It did work mostly.
I felt I had a pretty good run going through the 1st 4k in about 16:30 and then finishing in 33:24 on my watch. I started it a bit late, so probably a few seconds off. Average pace of 4:10 per klm. Not too bad on that very twisty narrow in places course. The downhill section by the houses which was muddy slid you towards a creek with a fence to stop you. Fun! And one of the corners was fast downhill along a road with a sharp right turn which was a bit hairy when my shoes slid away towards the road. Nice skid mark left!
Striders did ok with the medals. Brightshoes winning his age group I think. The 45+ male team was 3rd and the open team was 2nd.
The females I think came in 2nd in the opens and Lucy C was third overall I think.
I'll be glad to get back on some wet bitumen tomorrow at the Cherrybrook Fun Run. At least the ground will be stable.
Saturday, July 15, 2006
Thursday, July 13, 2006
Mona Fartlek
A cool night around the bay run. No CR's spotted at all. Still ran in singlet and shorts though.
Ran my version of the Mona Fartlek in which I add two 2 min reps at the start with an equal time as the float. Adding 8 minutes to the usual 20 minutes.
Did a 1k warmup before hand and then a 1k cool down after the session.
Ran 6.75ks in the 28 minutes. Average pace of 4:08 per klm.
Last time I did this session the pace was 4:14 per klm. Session felt good with the hard work at the end when you have to do the 15 sec on/15 sec float.
Saturday is State Short Course XC at Bankstown. Should be fun, forecast is rain!
Ran my version of the Mona Fartlek in which I add two 2 min reps at the start with an equal time as the float. Adding 8 minutes to the usual 20 minutes.
Did a 1k warmup before hand and then a 1k cool down after the session.
Ran 6.75ks in the 28 minutes. Average pace of 4:08 per klm.
Last time I did this session the pace was 4:14 per klm. Session felt good with the hard work at the end when you have to do the 15 sec on/15 sec float.
Saturday is State Short Course XC at Bankstown. Should be fun, forecast is rain!
Tuesday, July 11, 2006
6x1k Reps
Around the bay run again. It was really warm with a bit of wind.
Reps were 3:37, 3:41, 3:43, 3:44, 3:45, 3:44. All done with a 2 minute walk recovery.
Lungs just didn't like running tonight and felt really choked up. Hence the fast start and petering off at the end.
Full moon tonight. And when I was pulling into my street I saw a shooting star.
No CR spotting. With the weather this good I thought I might have seen someone. Nup!
Reps were 3:37, 3:41, 3:43, 3:44, 3:45, 3:44. All done with a 2 minute walk recovery.
Lungs just didn't like running tonight and felt really choked up. Hence the fast start and petering off at the end.
Full moon tonight. And when I was pulling into my street I saw a shooting star.
No CR spotting. With the weather this good I thought I might have seen someone. Nup!
Monday, July 10, 2006
Recovery Run 7ks
A lap of Centennial Park tonight on the grass trail.
A warm 16 degrees when I started but felt cooler than that.
Ran 7ks in 40:10. Pretty slow as legs felt really sore after yesterday's STaR.
A warm 16 degrees when I started but felt cooler than that.
Ran 7ks in 40:10. Pretty slow as legs felt really sore after yesterday's STaR.
Sunday, July 09, 2006
Ten Bridges Classic STaR 30ks
In fact Horrie and I counted 18 bridges if you count rail bridges, foot bridges and the few in the bush section.
Arrived just before six at Longueville to see a huge 6am group run off.
Horrie and I went off at 6:10am with a group including O Runner,Johnny Dark and Professor.
We were still all together up to the Harbour Bridge and were then dropped by them as the pace was much faster than we wanted to run. The 6:20 group caught us just after Anzac Bridge.
Horrie and I ran for a few k's with them before being left behind and picking up Paul Every and the three of us ran back to Longueville together.
You cross basically the Harbour, Anzac, Iron Cove and Gladesville bridge during this run with a final 1k in the bush, which was fantastically cool and quiet.
Weather was fantastic but the hands were pretty cold for most of the run. Professor and I were thinking of rolling Horrie for his gloves at one stage.
Ran 29.8ks after we did a little wrong turn in Prymont. Time for me was 2:47:19. Average pace of 5:36 per klm.
Next Saturday is Aths NSW Short Course at Bankstown on Saturday afternoon.
Arrived just before six at Longueville to see a huge 6am group run off.
Horrie and I went off at 6:10am with a group including O Runner,Johnny Dark and Professor.
We were still all together up to the Harbour Bridge and were then dropped by them as the pace was much faster than we wanted to run. The 6:20 group caught us just after Anzac Bridge.
Horrie and I ran for a few k's with them before being left behind and picking up Paul Every and the three of us ran back to Longueville together.
You cross basically the Harbour, Anzac, Iron Cove and Gladesville bridge during this run with a final 1k in the bush, which was fantastically cool and quiet.
Weather was fantastic but the hands were pretty cold for most of the run. Professor and I were thinking of rolling Horrie for his gloves at one stage.
Ran 29.8ks after we did a little wrong turn in Prymont. Time for me was 2:47:19. Average pace of 5:36 per klm.
Next Saturday is Aths NSW Short Course at Bankstown on Saturday afternoon.
Saturday, July 08, 2006
East Met Cross Country 6ks
Down to nearby Pagewood for this race run by Randwick Botany Harriers.
6k's of cross country. The course was 2k so we did 3 laps.
Just never got into a rythym from the start and it felt really laboured my running style. It was never going to be good from the start.
Splits were 8:22, 17:11 and 26:16 to finish. Oh well at least it was short and crap.
Met up with Belinda and Horrie with young Tim, Bernie G and Blue Dog, Sparkie and Easy Tiger at the race.
6k's of cross country. The course was 2k so we did 3 laps.
Just never got into a rythym from the start and it felt really laboured my running style. It was never going to be good from the start.
Splits were 8:22, 17:11 and 26:16 to finish. Oh well at least it was short and crap.
Met up with Belinda and Horrie with young Tim, Bernie G and Blue Dog, Sparkie and Easy Tiger at the race.
Thursday, July 06, 2006
6x1k Reps
A warm 16 degrees tonight as I belted around the 'bay run'. Ran in only shorts and cutoff top.
Reps were 3:38, 3:42, 3:38, 3:42, 3:42, 3:44. All done with a 2 min walk recovery.
Did a 1k warmup and a 1k cooldown after finishing.
In this session I basically tried to do short fast steps which made it feel like I was moving faster, which going on the reps, I was. They felt great anyway!
Ran into Fats twice during the session.
Reps were 3:38, 3:42, 3:38, 3:42, 3:42, 3:44. All done with a 2 min walk recovery.
Did a 1k warmup and a 1k cooldown after finishing.
In this session I basically tried to do short fast steps which made it feel like I was moving faster, which going on the reps, I was. They felt great anyway!
Ran into Fats twice during the session.
Wednesday, July 05, 2006
What Happens on your Birthday?
My mother had this cake made and sent to work.
I did say I had a pair of Asics and wouldn't mind some lairy green ones.
The white on top with the candles in it is the sock.
Tuesday, July 04, 2006
Mona Fartlek
A bastardised version of Mona Fartlek. I created an extra bit as I felt the standard 20minutes was too short. So I did 2x120secs, 2x90secs, 4x60secs, 4x30secs, 4x15secs.
I added the two 120second efforts at the start taking the whole session out to 28 minutes.
I basically did the effort hard and the float pretty fast as well.
After the first effort of 120seconds and the float I was almost right on 1k.
After doing the last 15sec effort I did a 15 sec float to make the 28 minutes total.
Stats were 28:00 for 6.60ks. Average pace of 4:14 per klm. Felt very quick tonight.
Did a 1k warmup and a 1k cooldown for the session. Total 8.6ks.
Used the secret training location for this session. Ran in singlet and shorts as I didn't feel cold. Clear night with no rain.
I added the two 120second efforts at the start taking the whole session out to 28 minutes.
I basically did the effort hard and the float pretty fast as well.
After the first effort of 120seconds and the float I was almost right on 1k.
After doing the last 15sec effort I did a 15 sec float to make the 28 minutes total.
Stats were 28:00 for 6.60ks. Average pace of 4:14 per klm. Felt very quick tonight.
Did a 1k warmup and a 1k cooldown for the session. Total 8.6ks.
Used the secret training location for this session. Ran in singlet and shorts as I didn't feel cold. Clear night with no rain.
Monday, July 03, 2006
Recovery Run 11ks
Managed to get out between showers tonight for a slow recovery run. The usual route into Centennial Park up to Oxford St and then down to Fox Studios and back. All run on the grass as the legs were really feeling tired tonight.
Strong southerly wind was blowing and the grass was pretty slippery from the previous shower.
Ran 11.1ks in a time of 1:00:11. Average pace of 5:25 per klm.
Shorts and singlet as it was 12 degrees. Balmy.
Strong southerly wind was blowing and the grass was pretty slippery from the previous shower.
Ran 11.1ks in a time of 1:00:11. Average pace of 5:25 per klm.
Shorts and singlet as it was 12 degrees. Balmy.
Sunday, July 02, 2006
Heartbreak Hill and the Parks 23ks
After a late night with a degustation dinner I didn't get out until 10am. It was fairly warm in the sun so wore a cap and sunglasses plus the singlet.
Ran from my place up to Bronte, Bondi Junction, Rose Bay, up haertbreak hill to Dover Heights and then back down Old South Head Rd to Bondi Junction.
I then ran back through Queens Park and did a lap of the outside dirt trail in Centennial Park to finish.
Legs felt very heavy and I really had no rythym going today. Must have been that Dinner last night.
Ran 23.11ks in 2:04:06. Average pace of 5:22 per klm. Lots of hills, grass trails and traffic light stoppages in this run. But legs were pretty tired anyway.
Ran from my place up to Bronte, Bondi Junction, Rose Bay, up haertbreak hill to Dover Heights and then back down Old South Head Rd to Bondi Junction.
I then ran back through Queens Park and did a lap of the outside dirt trail in Centennial Park to finish.
Legs felt very heavy and I really had no rythym going today. Must have been that Dinner last night.
Ran 23.11ks in 2:04:06. Average pace of 5:22 per klm. Lots of hills, grass trails and traffic light stoppages in this run. But legs were pretty tired anyway.
Saturday, July 01, 2006
Striders Homebush 10k race
My first Striders race for a year and it was back out to Homebush on the same date and race I set my PB last year. Wouldn't be that this time.
Started off too quick doing 3:46 for the first K and really regretting that. I was sitting about 30m behind Professor for most of the race just trying to keep him in sight. I did manage to get to the 4k mark in 16:03 but after that the k's got progressively worse.
Finally caught Professor half way around the sandpit just before the 9k mark urging him to chase Jo Cowan. We both started to do so as we only had a k to go.
In the last k I overtook about half a dozen runners including 2 as I raced across the bridge.
Was just pipped by Mike F on the line, to end with 40:35.
Fastest 10k race in a year exactly and 1:20 faster than the 10k race 2 weeks ago, so I'm happy with that. I am a minute and a half behind last years pace at this stage so need to do a lot of work to do a good C2S time. As in to get near the sub 55min goal.
Started off too quick doing 3:46 for the first K and really regretting that. I was sitting about 30m behind Professor for most of the race just trying to keep him in sight. I did manage to get to the 4k mark in 16:03 but after that the k's got progressively worse.
Finally caught Professor half way around the sandpit just before the 9k mark urging him to chase Jo Cowan. We both started to do so as we only had a k to go.
In the last k I overtook about half a dozen runners including 2 as I raced across the bridge.
Was just pipped by Mike F on the line, to end with 40:35.
Fastest 10k race in a year exactly and 1:20 faster than the 10k race 2 weeks ago, so I'm happy with that. I am a minute and a half behind last years pace at this stage so need to do a lot of work to do a good C2S time. As in to get near the sub 55min goal.
Thursday, June 29, 2006
6x1k Reps
Back over to my secret training spot. Definitely not spotted tonight.
Ran from the Rowers down to the 1k marker and ran down to the 4k marker and back again.
Reps were 3:46, 3:43, 3:46, 3:47, 3:51, 3:49. All done with a 2 minute walk recovery.
Had a 1k warmup and a 1k cooldown after the reps.
Only did the 6 reps as I have the 10k Striders race on Saturday Morning.
Legs felt ok during the reps.
Ran from the Rowers down to the 1k marker and ran down to the 4k marker and back again.
Reps were 3:46, 3:43, 3:46, 3:47, 3:51, 3:49. All done with a 2 minute walk recovery.
Had a 1k warmup and a 1k cooldown after the reps.
Only did the 6 reps as I have the 10k Striders race on Saturday Morning.
Legs felt ok during the reps.
Wednesday, June 28, 2006
One Hour Easy 11ks
Ran into Centennial Park and woke up a few bats. Ran up to Oxford st and then down to Anzac Pde and then returned the same way. Mainly ran on the grass to protect the legs after running on the hard stuff last night.
Ran 11.21ks in 1:00:37. Average pace of 5:24 per klm. Very easy. Legs felt good.
Weather was a bit cool so ran in a long sleeve top and shorts.
Ran 11.21ks in 1:00:37. Average pace of 5:24 per klm. Very easy. Legs felt good.
Weather was a bit cool so ran in a long sleeve top and shorts.
Tuesday, June 27, 2006
Fatigue Session 8ks
The idea was to try and run faster while the legs were getting more fatigued.
Made up a session of a 3k, 2k, 1k. With half the effort as the recovery.
Reps were 3k in 11:50 with a 6 minute recovery.
Then 2k in 7:55 with a 4 minute recovery.
And to finish with 1k in 3:50.
I had a 1k warmup and a 1k cool down after the session.
Oh and I ran around the bay again.
Only saw Guzzo while I was running the 3k and then saw Silver Fox as I was just about to drive home. The Fox was moving pretty quick too.
Thanks to everyone for their comments on the KJ Half. Very happy with the run.
Made up a session of a 3k, 2k, 1k. With half the effort as the recovery.
Reps were 3k in 11:50 with a 6 minute recovery.
Then 2k in 7:55 with a 4 minute recovery.
And to finish with 1k in 3:50.
I had a 1k warmup and a 1k cool down after the session.
Oh and I ran around the bay again.
Only saw Guzzo while I was running the 3k and then saw Silver Fox as I was just about to drive home. The Fox was moving pretty quick too.
Thanks to everyone for their comments on the KJ Half. Very happy with the run.
Sunday, June 25, 2006
Kembla Joggers Half Marathon
Down to Dapto this morning for the Kembla Joggers Half Marathon. The PB of 87:16 was at this race last year. The plan today was to run under 90 minutes which would be great after the SMH 93mins.
The car beeped at 2 degrees as I drove past the Bulli turnoff but had gone back up to 7 degrees when I arrived at the start. My start was a bit too fast going through 2k in 8:10 which killed me later when we got to the first hill. I went through the 10k in 42:30. I managed to take about 3 runners on the run home from this point and finished in 88:48.
The time was a minute and a half outside the PB but relating it back to SMH Half last month I am 4 and a half minutes faster for the half on a course just as hard. So I'm very happy.
The male winner was Stephen Brown who ran 67:39. Breaking a 16 year old course record by 5 minutes. He is only 21 and is going to the World Mountain Running champs in August.
The car beeped at 2 degrees as I drove past the Bulli turnoff but had gone back up to 7 degrees when I arrived at the start. My start was a bit too fast going through 2k in 8:10 which killed me later when we got to the first hill. I went through the 10k in 42:30. I managed to take about 3 runners on the run home from this point and finished in 88:48.
The time was a minute and a half outside the PB but relating it back to SMH Half last month I am 4 and a half minutes faster for the half on a course just as hard. So I'm very happy.
The male winner was Stephen Brown who ran 67:39. Breaking a 16 year old course record by 5 minutes. He is only 21 and is going to the World Mountain Running champs in August.
Friday, June 23, 2006
Rest Day
Legs are buggered. And I was up at 4 am having a bbq breakfast and a socceroo match!
And I would like to be fresh for the Half Marathon on Sunday.
And I would like to be fresh for the Half Marathon on Sunday.
Thursday, June 22, 2006
Bay Run 8x1k Reps
Seriously I have not defected to the West. Checked out Timbrell Park and confirmed what 26Miles and Langswm said about it. That place has no lights up one side so was pitch black, and has it's own fog. Very weird.
So I ran from the CR3k mark down to the CR5k mark and back for these. And the ground is really wet up near the 5k finish.
Reps were 3:51, 3:50, 3:48, 3:47, 3:47, 3:51, 3:48, 3:48. All done with a 2 minute walk recovery. I should make the recovery shorter. But I really would like the reps faster. Legs felt great. Just kept talking to myself to keep the leg turnover up and not slack off.
Saw Guz cruising the bay again as I was parking my car. This time near Timbrell Park. Also saw 26 Miles and SilverFox doing a long lap of the bay from where they live.
Had a few spits of rain during the 3rd and 4th reps but otherwise nothing. As I left to go home and got to Anzac Bridge the heavens opened and it was raining buckets all the way back to Randwick. Hope the guys got home before that came in.
A really good runner said to me today: "Keep at it, Consistency will bring results." A lesson to be learned I feel.
Thanks for everyones comments lately, very much appreciated. Go the Socceroos!
So I ran from the CR3k mark down to the CR5k mark and back for these. And the ground is really wet up near the 5k finish.
Reps were 3:51, 3:50, 3:48, 3:47, 3:47, 3:51, 3:48, 3:48. All done with a 2 minute walk recovery. I should make the recovery shorter. But I really would like the reps faster. Legs felt great. Just kept talking to myself to keep the leg turnover up and not slack off.
Saw Guz cruising the bay again as I was parking my car. This time near Timbrell Park. Also saw 26 Miles and SilverFox doing a long lap of the bay from where they live.
Had a few spits of rain during the 3rd and 4th reps but otherwise nothing. As I left to go home and got to Anzac Bridge the heavens opened and it was raining buckets all the way back to Randwick. Hope the guys got home before that came in.
A really good runner said to me today: "Keep at it, Consistency will bring results." A lesson to be learned I feel.
Thanks for everyones comments lately, very much appreciated. Go the Socceroos!
A medal for me
The illustrious Striders 35+ age group team that was entered for the SMH Half won a Bronze medal. The medals are based on NSW Athletics registered athletes who run the race and then the Striders put the team names forward after that.
A weird system I know but it does work.
The Striders had 5 male teams with three Gold, one Silver and our Bronze the outcome.
The women had only one team and they won gold in the opens.
My first ever running medal!!! Yeehah
Must buy some wood this weekend to start on the trophy cabinet.
The team was O Runner, Blue Dog, Anthony Wong and myself.
I was the anchor.
A weird system I know but it does work.
The Striders had 5 male teams with three Gold, one Silver and our Bronze the outcome.
The women had only one team and they won gold in the opens.
My first ever running medal!!! Yeehah
Must buy some wood this weekend to start on the trophy cabinet.
The team was O Runner, Blue Dog, Anthony Wong and myself.
I was the anchor.
Wednesday, June 21, 2006
Easy 50 minutes-9ks
Out very late on what I thought was a cool night so ran in a long sleeve top. Regretted that as soon as I started as I was too hot. No rain fell after showers on and off all day.
Ran an easy lap of the park up to Oxford St and back. Heaps of water on the trail tonight.
Hope the Sweat runners take their mud running shoes tomorrow.
Ran into Amjan on the way back home in Randwick running with someone who I didn't see.
Ran 9ks in the 50 minutes. So a pretty relaxed run in keeping with an easy week after the hard hills on Saturday and Sunday.
Ran an easy lap of the park up to Oxford St and back. Heaps of water on the trail tonight.
Hope the Sweat runners take their mud running shoes tomorrow.
Ran into Amjan on the way back home in Randwick running with someone who I didn't see.
Ran 9ks in the 50 minutes. So a pretty relaxed run in keeping with an easy week after the hard hills on Saturday and Sunday.
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