Bank Holiday Run

Another beautiful winter's day and what a bummer it's a NSW bank holiday. Having done the school run and my tax this morning, I headed out for a couple of laps of Centennial Park with the wife. Was quite keen to see how the legs had faired from Saturday's effort and pleasantly surprised with no tiredness or pain. Started off very easy at 6 minuntes for the first km and then left the wife to her own devices - she was doing a lap and a half while I was aiming for two. Started out at 4.20's and managed to bring it down to 4.10's on the second lap for 38.39 for 8.6kms and it felt pretty comfortable. Run stats are at http://connect.garmin.com/activity/103273565 and will aim for long Wed and Thurs sprints with Hurts before another 30kms on Saturday hopefully.

Run Record

Well, what a difference from last Saturday morning. Woke to clear skies and sunshine and Bondi at 7am was just beautiful. Met up with Terrence, Kermit and Mark and headed off on the same route as last week. Had the race belt on a two bottles each of Gatorade and water to see how it felt and practice the marathon drinking plan. Hills all the way to Queens Park, then a flatter section to Oxford Street and the start of the C2S course. Heartbreak Hill not too bad this week and starting it with 17kms in the legs was a bit worrying but felt good on the way down into Watson's Bay. Going around Watson's Bay my right knee and lower leg became pretty tight and sore and I was a pretty concerned as we were just at the 23km mark and had the hill past the gap to climb. Took it easy up the hill - around 6.30min kms and knee/leg felt ok but pain came back as soon as I was on the flat. Leaned forward a bit more and ran more on the balls of my feet and that seemed to work better, so possibly just fatigue and style going out the window. Passed last week's pb of 25kms at the turning point for the C2S so knew we just a had a few more small hills to go before the long descent back into Bondi. Last 700 meters on the promenade at Bondi felt great - knew there was a finish in sight and a dip in the water. Run stats at http://connect.garmin.com/activity/102680332 and you can see the hills - so very happy with a 5.06 average pace for such an up and down course but know I still have a lot of work to do over the next two months and that this is the "normal" Saturday run distance for a while! So biggest run week ever with 67kms and loooking forward to a rest day tomorrow. Will try and get a few laps of Centennial Park done on bank holiday Monday and then Wed long run and Thursday speed set with Hurts.

Blow Up

A sad attempt by Adam and I too do the Hurts hill sprint session today! Aim was for 10 repeats and we got through 5 and were pretty much last after the first one. Set was 600m from Argyll St up to the top of Observatory Hill and rising approximately 20m in that distance. Adam had a reasonable excuse given he has run 4 days on the trot. Had very little in legs after the first two and still quite happy to be doing sub 4.30 pace for most of the set. Run stats are at http://connect.garmin.com/activity/102266433 and really looking forward to the rest day tomorrow.

Long Run

Stunning day for the long Wednesday run today and a bit of a disappointing turn out with only 7 of us there including Wildman, Mike Race, Adam and James. Group decided the route was Centennial Park today given the hill rep session on tomorrow. Quickly became evident that Adam, James and I were a bit out of our league and so resigned ourselves to a session on our own! As we were heading down into Elizabeth Bay we heard some heavy footsteps and hard breathing behind us and lo and behold Tom was bringing up the rear. Some friendly banter exchanged in relation to his hurtful blog comments on Monday and he disappeared off into the distance with a "I'm running 4m/kms to catch up". Sounded kind of impressive until James mentioned Tom wasn't even doing his marathon pace on the way past! Mike Race was waiting for us at the top of Ocean Street and we did a pretty decent pace on the lap round the park. Mike headed off for a second lap while the three of us turned for home. Adam decided to leave at the Oxford Street gates but was waiting for us at the top of Ocean Street. He gave up the ghost at Rushcutters due to a poor breakfast although credit for 3 days of running on the trot. Felt the last km and oushed it up the hill through the domain and happy with a 16.5km effort today. Run stats at http://connect.garmin.com/activity/102055652 and have done a quick calc on 5km splits which were around 24.40, 22.30 and 21.40 for 4.5kms. Hill sprints tomorrow should be fun.

Quick Monday Run

Hosting a 2pm meeting meant I couldn't do the full Hurts session today, so decided to do it a bit quicker than normal and aim to drop off at Circular Quay on the return. Headed up with Adam and a big turn out today - you can tell C2S is coming up. Laura had a great result at the Sutherland to Surf yesterday doing just over 38 minutes for 11kms and setting a 10km pb of 35.10 which is just sensational. The group split into 2 around the Boy Chartlon and Adam and stuck with the second half who were still averaging 4.30's for the starting pace. We pulled away a bit around Hickson Road and Barangaroo but were pretty much in no-man's land between the groups. Adam decided to push some little bursts coming back along Hickson and was quite happy to be able to keep up given the long run on Saturday. Managed to pick up the pace from the Sebel and Adam dropped back - something about not having his breakfast this morning (terrible excuse for a young guy getting beaten by a old fella) and di just around 4min kms for the last 2kms. Run stats are at
http://connect.garmin.com/dashboard?cid=2106035 and very happy that no pain or stiffness in the legs. This will be a big week if all is well, with a long run on Wed, hill sprints on Thurs and 30kms on Sat. Woohoo.

Long, long wet run

Well rain wasn't as heavy as it has been over the last couple of days, but it still wasn't very inspiring or motivating when I got to North Bondi Surf Club around 6.50. Mike, Rob and Kermit turned up bank on 7am and we headed off for the longest single distance run I have ever done. Took the coast along to Bronte where we headed up the cutting and McPherson street, down Queens Park into Centennial for half a lap before heading down Oxford Street into the City. It's a little bit weird when you are running past people just coming out of, and even some going in to, the clubs on Oxford Street. Picked up the start of the C2S course at Hyde Park and ran it all the way back to North Bondi Surf club for 25kms exactly. Kermit left us in Double Bay and I left Mike and Rob atthe top of Heartbreak Hill as they were off to do the Watson's Bay route before heading back to Bondi on the C2S course for a 31km run - that'll be my goal next week! Very happy with average of 5 min km pace and over all time of 2.05 given it was such a hilly course - hitting Heartbreak Hill with 18kms in the legs wasn't that much fun! Couple of notabel events today when Mike and Rob were threatened by a vicious looking Doberman at a water bubbler in Rose Bay closely followed by the three of us narrowly avoiding being run over by a boat as it was being rolled into the water, also in Rose Bay - maybe they don't like early  morning runners. So all up 54kms for the week in just 3 runs and legs feel ok. Run stats are at http://connect.garmin.com/activity/101005922.

Wednesday Corp Cup

Out with Adam for the last Corp Cup run of the series yesterday and thankfully a break in the torrential rain for the duration of the run which was most welcome. Struggled through a 25.30 and a full minute behind Adam - some serious headwind on the ED flyover which didn't help. Also knew I was going to add on another 6kms afterwards so maybe mentally I held back a bit but the closest I reckon I have come to walking in the CC. We had a few minutes after the end of the run and headed off for an easy 6kms back along the foreshore and down Hickson Road at 4.45 pace. Legs felt very dodgy by the time we finished but 13kms all up. Run stats are at http://connect.garmin.com/activity/100616488 and http://connect.garmin.com/activity/100616475
Looking forward to long run on Saturday- 25km target this week.

Long Monday Run

A stunning winter's day in Sydney and glad to get out for the Monday Hurts session. Not many people turned up - suspect they are taking a break while Mike is on holiday for 3 weeks. Laura, Brendan, James and Russell among the regulars and we headed off arond 4.45 pace. Within a couple of kms we had split into two groups with the first 5/6 folk heading off around 4.20 pace so back of the pack for me as the legs were feeling Saturday's effort. Was pretty happy with averaging 4.30 pace at the 8km turnaround but wasn't feeling like carrying on at Circular Quay but with only James and I left by that stage so decided to aim for the Farm Cove gates and come home via the Domain. So all up 16kms today and looking forward to a rest day tomorrow and last corp cup run of this series on Wednesday - might have to tack on another 6kms to keep the mileage up this week. Run stats for today at http://connect.garmin.com/activity/99977658

Friday and Saturday

Back from the family holiday at Dubbo, which was absolutely freezing!
Managed to get out for an easy 8kms yesterday with Derekaround the foreshore while Adam and Anthony did 12kms to Balls Head and back. Just wanted an easy session as I was planning to do the long Hurts run this morning, as the real start of my marathon build up.
Happy to averag 4.34km pace with Derek and legs felt pretty fresh - run stats at http://connect.garmin.com/activity/99224220 and something not right with heart monitor as I've noticed heart rate is spiking at about 200 for the start of the last couple of runs - suspect it is because it is slipping down and having to be adjusted for the first 5/10 minutes - lack of sweat in winter is a problem!
Headed out at 6.40 this morning to get to Mike's in North Bondi for a 7am start. Six folk turned up including Mike, Laura (very early start having driven from Cronulla!) and Rob Castella. I was aiming to get about 20kms in and Mike announced it was the Cremorne Point run this morning for a nice 31km run - post C2S this will be a good session to build up for Melbourne. Nice hill up to the Junction for starters and then down Oxford Street into the the city. A rather pressing call of nature meant I headed off for the facilities at Martin Place station (very clean at 7.45 on a Saturday morning compared to 5.45 on a weeknight, and possibly a new theme for the blog). I cam back via Gardeb Island, Elizabeth Bay, Edgecliff and up Ocean Street and had to throw in a loop around the Junction and out to Charing Cross to hit the 20km mark. Very good marathon pace training at averaging 5 minute kms and going to have to start working on the drink and nutrition plan as was starting to feel thirsty and hungry after an hour 45. Run stats are at http://connect.garmin.com/activity/99418693. So all up 36kms this week and quite happy given I wasn't around Tues-Thurs.

On Hols

Work transpired to prevent the planned long Hurts run today with a 12.30 meeting invite coming through at 11.40 and one that I couldn't avoid. So managed to head out on my own around 1pm for a very easy Pyrmont run and about 7.5kms at a rough 5m km pace. Few steps involved which brought the average pace down, but felt good after yesterday's race. Run stats are at http://connect.garmin.com/activity/98394397 and a little bit concerned about the hear rate for the last two runs - something not right about the spike up to 200 at the start and suspect a device issue as opposed to a heart issue - hopefully. Anyway off to Dubbo in the mornign or 3 days with teh kids for school holidays, so no running until Friday at the earliest and have also just found out the wife is working on Saturday instead of Sunday, so the long run could be in jeopardy on Saturday morning! Have also just found out that I was 11th of 51 runners in my category yesterday morning so happy with that until I read that a guy in 60-69 category did a sub 41! A great leveller running and more training required!

New 10km PB

Delighted with a 10km PB time today at the Sri Chinmoy race at Dolls Point. A stunning Sydney winter morning but very cold for hanging around prior to the run. Not sure how the guy doing the half marathon in nothing but a pair of pink flowery speedos managed to survive.
Aimed to head out around 4.20 pace and then bring it down on the second half of the course and looking at the stats just about managed to do that - http://connect.garmin.com/activity/98084239. Got passed by so many people in the first km who I passed by the 6km mark and very happy with two sub 4min kms for the last two kms. Just got to get some more speed work in with Hurts to get the first 5/6kms around 4.10/4.05'sfor acrack at a sub 40 minute 10km!
All in all 48kms for this week and starting to build up to the marathon training distances. Off with the family to Dubbo from Tues-Thurs so will be a lighter week, but hoping to get out for a long one tomorrow and Saturdaywith Hurts.

Nothing in the legs

Not one of the greatest performances at corp cup today but not really surprising given the kms in the legs over the last two days. Headed off with Adam, Derek and Anthony and met Laura from MacBank on the way up. There was some suspicion being cast that I would have two versions of this blog ready to go, one if I beat Adam and one with a load of excuses if he beat me - well he did beat me and there no excuses- all very solid reasons. He is 5 years younger, he is faster over short distances and hehas only run 10kms this week. I rest my case. So a 25.45 which is 1.15 slower than a month ago and 38kms since Monday. Run stats are at http://connect.garmin.com/activity/97176471.
No running for the next couple of days due to a hospital procedure on Friday avo but hoping to do a 10km race on Sunday morning if all is well.

Tuesday Speed Session

Backing up today after the session yesterday and the legs were feeling it as we set off on the 45 minute set. Was 1 minute at 10km pace, 30 secs at marathon pace turning at 22.5 minutes and aiming to get back to the start in the same time - bit of a exercise in pacing! Was pretty sure I would get to the half way point and just keeping going back to the office, but there were about 4 of us around the same pace, so came back and managed the whole session. Very happy with 10.75kms in 45 minutes and only about 50 meters short of the start finish line. Run stats are at http://connect.garmin.com/activity/96942860 - not great pacing as I was slowing up considerably towards the end. Not sure the Corp Cup time will be great tomorrow however running with Adam will ensure the competitive juices flow and it's only 6kms!

Good Long Monday Run

Very happy with the run today - out with the Hurts group for the long Monday session and aimed to do the whole thing and managed just shy of 15kms - had to miss out Mrs Maquaries point of the way back. A good crowd today of about a dozen people and some stories from the weekend's races. Mike and a few others very unhappy with their Striders 10km times in Sydney and it seems everyone ran slow times. The most impressive performance of the weekend has to have been Tom's virgin marathon experience at the Gold Coast where he did a 2.36 - a sensational effort and hopefully one I can emulate in Melbourne, if all is well!
So back to today and out with Adam and very happy with an average of 4.25's for the session with the run stats at http://connect.garmin.com/activity/96690062. Didn't feel good for the first 5 or 6 kms- legs felt heavy and when Adam headed off after 10kms, I really wanted to go with him but knoew the back end of the week would be no running, so pushed on and felt good for the second half. Even managed to pick up the pace through the 11/12km marks. So all up nearly 17kms today and a solid start to the week.

Saturday Long Run

A stunnning Sydney winter morning - about 14C when I headed out around 7.30 for a 3 lap run of Centennial Park. Start of the new training routine in the run up to the marathon hopefully- only going to get longer from here on in! Tookit very easy on the first lap to try and keep down around marathon pace and failed miserably at 4.45 average. Picked it up for the second lap to about 4.30 pace- although interrupted by a nature stop where I wasn't confident I would make it to the toilet block in time! Came back for the third lap and dropped the pace again for the first couple of kms to 4.13 and then down a bit more for the last 1.5kms - good city to surf training although a pretty flat course. So all up about 30kms this week but a different blend of fast and long stuff and legs feeling good. Run stats are at http://connect.garmin.com/activity/96167475