Corp Cup - Getting Annoying

Another very annoying corp cup run today- cannot seem to get below 24.55. As with the last 3 runs felt strong all the way round and just seem to be going awry on the 3rd km - a 4.40 this week after a 4.04 and 4.03 for first two kms. Run stats are at http://connect.garmin.com/activity/76116276.
Adam out today and we started out together but his enforced layoff over the last few weeks saw him struggle with a 26.55 so unhappy all round today. Probably won't be out tomorrow and will do aim for half hurts session on friday before heading into the BRW on Sunday. Heel feels really good so that is about the only good news today.

Tuesday Run and Swim

Managed to get some last minute BRW training in today - just on my own which was quite pleasant.
1.75km run out in 8.25m, 1 km swim (400 - 7.38, 400 - 7.45, 200 - 3.50) and then 1.75km back in 7.33. Was at the chiro this morning and being doing the Physio stretches so legs felt strong on the way back and very happy with run times.
Stats are at - way out http://connect.garmin.com/activity/75873213 and way back http://connect.garmin.com/activity/75873205

Monday Man Cold

Just glad to be alive today suffering a bit of a man head cold which seems to be doing the rounds.No ride yesterday due to that and the weather so nice to see the sun again today. Good crowd out today with a quite a few new faces and a couple of olds ones in Tom and Mike. Was only doing half the session today so was happy to stay up the front and manged to average 4.30kms despite two blown laces. Derek joined at the Opera House and managed to have a small fall at the Park Hyatt - that's what happens when elderly gentlemen try to keep up with young men! Some issues with the garmin site preventing stats being uploaded so will see if I can get them done tomorrow. Hoping to get a run and swim in tomorrow as some last minute BRW preparation!
Site working now so stats are at http://connect.garmin.com/activity/75835435

Tom's Shoulders

Managed to get out for the Hurts session yesterday and keeping mind the physio's advice just did the normal Friday set easy and came back to Circular Quay for 10.5km at an easy pace and a decent end to the week. Good crowd out for a Friday with Mike, Tom, Laura, Brendan among others and a guest appearance from Charlie. Run stats are at http://connect.garmin.com/dashboard?cid=439069.
I mus say that Tom must be doing quite a bit of swimming as his shoulders are biceps are looking pretty buff and he was even doing some butterfly strokes while running in prep for the last ABC biathlon next week.
Hoping to get a ride in on Sunday morning weather permitting.

Very Windy Adelaide

Rather inclement weather conditions here resulting just the one 5km run last night. Run stats and km splits tell the story - just on 5min kms on the way out and sub 4min kms on the way back for a total of 22.38m. Run stats at http://connect.garmin.com/activity/74741917 and heading home tonight. Looking forward to Hurts session tomorrow.

Happy Monday

No exercise this weekend due to the very inclement weather. Was pleasantly surprised that the rain stopped just in time for the Hurts session today but as with all silver linings the cloud came in the form of ridiculous humidity. Had a 1.30 meeting today so only able to do half the set round to Shelly Street and having not done much running last week I was keen to have a good go today. About 8-10 people today including Laura, Brendan, Wildman and Pete and pace was quite quick right from the start with 4.25 first km. Pete, Wildman and another guy upped the pace in the 2nd km and thought I'd give it a go and see how long I could hang on. Very happy to make it to Shelly street feeling strong and fresh having put in a couple of sub 4.15 kms. Heel feeling great and keeping up the stretches seems to be helping. Run stats are at http://connect.garmin.com/activity/74246024.
On another note, a lot of discussion happening today about how Wildman can beat Tom and Tim Lindop in the ABC biathlon's - so gent's feel free to pick my brains!
Off to Adelaide tomorrow avo, so taking the gear and will hopefully get in a couple of morning runs along the promenade at Glenelg. Hoping it is not raining down there!

Thursday Run and Swim

Had physio this morning and good news in that heel is feeling a lot better and calves are responding to stretches. Got to keep the distance down to 8-10kms and just build it up by a km each session.
In keeping with the BRW training I did a 2km run, 1 km in the pool, 2 x 400m (7.40, 7.58) and 1 x 200m and then a 2km run back. Went out with Derek and Lucy and Derek pulled the trigger going over the Pyrmont Bridge - no way I was keeping up with him, but we did come back a minute quicker then we went out.
Adam been in Perth all week and hasn't got a run in due to wisdom teeth problems and I'll be in Adelaide for 3 days next week, so a quiet couple of weeks for the running. Hoping to get a ride in this weekend and get at least half the Hurts session on Monday.

Not Happy

Corp Cup today and don't know what else I can do - legs felt strong, felt like I was going hard and getting close to the pb and yet another 24.55 - nearly a minute off the pace. Garmin site is down at the moment so can't upload the run stats but looking at the splits on the watch 3rd km pace is way down to 4.36 while rest of run is around the 4..05-4.10 mark. I know I am feeling the stairs and hill up from Woolloomooloo more and maybe it is just a case of more short stuff, but it is getting pretty annoying. Physio again tomorrow so will see if she thinks there is progress - heel is certainly feeling better and no leg pain so that must be a good sign. Aim is for run/swim/run tomorrow with Derek.

Run and Swim

Ouch - first run/swim/run session in about 12 months. Easy run up to the Ian Thorpe pool with Derek - 2kms in about 9.30. Managed to do a 1km in the pool - 2 x 400m (7.40, 8.00) and then a 200m warm down. Did the 2km run back in about 8.30 and happy that legs felt good after yesterday and very little heel pain despite stopping the anti-inflammatories. Looking forward to Corp Cup tomorrow and will try and get in another swim session on Thursday if I don'tfancy the Hurst sprint session.

Congrats

Just wanted to start with a big congrats to all the Hurts folk who ran Six Foot Track on Saturday - a special mention for Tom who came in 9th overall with a pb of 3 hours 49 minutes for 46km.

First run since last Monday and glad to say that physio and chiropractor visits last Thursday seem to have done the trick. Been on the Voltaren for a couple of days as it appears I have inflammation in the fatty pad in my heel. Also using a heel lift and gel pad in my right runner and so I decided just to do half the session today round to Shelly Street. Not a bad turn out with Mike back from leave, Wildman and Laura among others. First km felt a bit strange but legs felt strong and fresh so just went with it and ended up out front with Wildman from the Hyatt to the end of Hickson Road. No pain in heel afterwards and very happy with 4.29 average pace - a couple of sub 4.20's in there as well. Taking it easy this week, with more physio on Thursday, so aiming for a swim tomorrow as I start my BRW training and corp cup on Wednesday. Run stats for today are at http://connect.garmin.com/activity/72983617

Sick Wife

No physio or work today as Anna was sick - being the top husband that I am I stayed at home and took care of all domestic duties. Physio rebooked for tomorrow.

Fingers Crossed

Possibly some bad news - top of right calf started feeling sore last night and was feeling worse this morning. So no run today and booked physio for tomorrow - will take running gear and see what physio says. Chiro is also lined up for Thursday morning, so hopefully the double treatment will avoid an injury lay off.

Chocolate Workout

Publicly humiliating myself by admitting to inhaling an entire large block of Dairy Milk last night. Seemed like a good way to end the weekend having had a man head cold but did I feel crap after that. So I resolved to doing the full session today and was a bit concerned when we started off at 4.40km pace. A good turnout today with a few people tapering for the Six Foot Track (46km hilly bush run in the Blue Mountains) on Saturday. Tom returned from his jaunt to Brisbane and Brendan, Laura, Ray and James among the crowd, with Derek joing us around Circular Quay. Think Tom and couple of the faster guys finished and James, Brendan and I myself held on for the full 16kms in 1 hour 11 minutes. Very happy with a 4.31m/km average pace and with the 1km each way to the start/finish a solid 18km start to the week. Run stats are at
http://connect.garmin.com/activity/71737029. Now where did I put that other bar of chocolate........

Lead Legs

Really felt the effects of the corp cup and yesterday's sprint session today. Only three of us turned up for the Hurts run today - James and Ray. We were joined at the opera house by Derek and on Hickson road by Brendan and Rob. Managed to hang on until Circular Quay for an 11km run all up and taking the total to 40kms for the week. Today's stats are at http://connect.garmin.com/activity/71144144.

Looking forward to Adam's birthday Yum Cha tomorrow and will aim to get out for a ride on Sunday morning. No exercise planned for tomorrow - need the rest.

Running with Freaks

The title today is copyright of Laura after our 4x2km sprint session. I'm also very happy to have beaten Laura in the last set today - another quality scalp to add to the collection.
Not sure what the weather is doing - 21C yesterday lunch and 28C. Temp went up by 1.5C between 1 and 1.30pm - handy for the end of the session! Good crowd today and it quickly split into two groups. Very happy with results and session can be found http://connect.garmin.com/activity/71016499. 2km set times were 7.53, 7.50, 7.56 and 7.44 so good to finish strongly. Aiming to do the whole session tomorrow to get this week's kms up nearer the 45km mark.

Corp Cup Shocker

A great day for the corp cup today - mild and overcast and completely different to the first two rounds of this series. Just Adam and I today, although saw a coupleof the Hurts boys on the course and caught up with Derek and Anthony on the way back. Adam suffering fromsore wisdom teeth, so he is sticking to that story for a slow time today - they must be linked to his legs and heart muscle somehow. Started off strong on just over 4 min kms and felt great all the way round apart from blowing a lace on the 4th km. Thought I was coming in close to the 24 min mark so was shocked to cross the line on 25 mins. Less said the better - garmin site is down at the moment so will load up stats when it comes back up.
2km sprint session with Hurts tomorrw a must.