Corp Cup

Back on the Corp Cup team for BT and headed out with Adam. Took it very easy at 4.10 pace while Adam shot round in 23.30 and his fastest time in two years - he is coming back.
Stats for yesterday at http://connect.garmin.com/activity/499294226.
Some big talking going on ahead of Sunday around the squad and pretty happy with all the predictions I will do an 84.25. We'll see - squad has more confidence than I do.

Backlog and Taper Week

Been a bit slack on the blog updates so ere is a quick summary.

15kms on Wednesday with Tom, Elan, Enda and a couple of others around Centennial and back via Surrey Hills. Screwed up Garmin - so only recorded 5kms! http://connect.garmin.com/activity/497051761
Legs were shattered and no way I could do Pyramid at Rushcutters so just did an easy one around the wharves at Walsh Bay. http://connect.garmin.com/activity/497051759
With Mother's Day on Sunday I went out with Renee and Elle on Saturday for the last long one before the SMH. Did 12kms at 4.30 pace and then 4 at 4.10 pace for 16kms all up - felt comfortable for the whole session - hopefully that is a good sign. 12kms - http://connect.garmin.com/activity/497051757 4kms - http://connect.garmin.com/activity/497051750
Out on Monday and a huge group including Adam, Enda, MC, Tom, Renee, Lady Laura, Elle, Erikakaka. Took it very easy as I'm going to taper well for Sunday and just did 10kms back to CQ. Stats at http://connect.garmin.com/activity/498700365.
Back in the Corp Cup team for BT and next series starts tomorrow, so will take it easy and a good course for the SMH as it pretty much the last 3kms.

Hurting 10 x 4

Totally shattered tonight after doing the 10 mins x 4 session today. Managed most of the around 3.50-3.55 pace but the legs are cactus. Haven't done that session for ages and it showed. Big crowd including Adam, Jit, MC, Erikakaka, Tom and LF Charlie. Tom turned up in a cardigan because it was cold.
Stats from today are at http://connect.garmin.com/activity/494204214

State 10km

We were met with a very wet and miserable morning on Saturday and while there were some sensational performances across the squad from Enda, Jit, Erika, Paul and Renee (and Adam getting some form back with a 39.14) I was very disappointed with my 38.16 and ran a very poor race. Had a terrible start and then went too fast through the first km at 3.40 pace. Slowed down too much in kms 2 and 3 to 3.55 and never really recovered. Got a complete shock at the turnaround with 3kms to go on the second lap when I saw Paul B in front of Anton, who was 200m in front of  me and that really spurred me into action. Picked up the pace for the last 2.5kms km passing Anton and Paul with about a 1km to go but couldn't get under 38 with the hill half a km from home. The fire has been ignited though, so head will be down for the next few weeks to see what I can do at the SMH Half and then Merimbula. Stats for Saturday at http://connect.garmin.com/activity/493552291
Wasn't able to get out today as a 12.30 with the boss came through but aiming to do tomorrow's session.

Tuesday Fartlek

Skipped Pilates today to do the speed set ahead of Saturday's State 10km and will take it easy for the rest of the week now. Huge turn out and really enjoyed the session despite the hurt. Session is 45 minutes with 1 minute on 30 secs off, turning at 22.5 minutes and you should be back at the start on 45 mins. Was out by 30 secs overall but very happy with 11.54kms in 45.31. Average oace was 3.57 so pretty chuffed as all the efforts, bar the hill back up past the ABC, were between 3.45 and 3.50. Was aiming to do race pace and see how it felt - will be happy to maintain that on Saturday. Completely fartleked when I got back to the office. Stats for today are at http://connect.garmin.com/activity/489498674

Monday

Had a 1.30 sneak in on me so headed out at 12 and ran 3.5 kms around the Opera House, Farm Cove and through the Domain to meet the crew for the normal start. Big group out today including Renee, Tom, Brendan, Erika, Jonathan, Tucks and Adam. Had I not done the run up, pace would have felt hard from the start at 4.30 average. Perfect conditions with a bit of very light drizzle. Had to shoot off at the squashed car but a good hit out up the SMH hill. Adam is talking about doing the Sydney 10 on Saturday, so could be a head to head before Merimbula. Stats for today are at http://connect.garmin.com/activity/488918964

Easter Week

Out for two sessions to see how the legs backed up after Monday and didn't have much in them but still managed 12 solo on Wednesday and 10 with Jit and Paul Hanell yesterday. Stats for both days are at http://connect.garmin.com/activity/486509200 and http://connect.garmin.com/activity/486509187. Thursday's run felt worse than Wednesday so just good to get through it. Looks like we are on for a long sunday which will be second last before the SMH.

Sri Chinmoy Centennial Half

Couldn't find anyone around Sydney for the long Sunday run, so on Friday I decided to do the Centennial Sri Chinmoy half marathon as a training run. A stunning morning greeted us and glad to see Dave Kane and Ronan M out for the 21st event in the 40:40 challenge. They were talking about 4.20 pace so I thought I'd just tag along with them and see how it went. Really nice cross country course and will be keen to do another one - you can't argue with a $27 entry fee and free pancakes afterwards. Headed out and was pretty much bang on pace for the first 7km loop, despite the best efforts of Young Timmy's slander course-side slander and constant picture taking. Bit creepy that he seemed to know exactly where to jump out from behind a tree for maximum scare value - felt like he'd done it before. Slowed down by about 5-10 secs on the second lap, looking at the stats, but wasn't a conscious effort and didn't feel much slower. Ronan peeled off a bit on the 3rd lap and pace picked up on the last lap with Dave being too strong in the last 2kms. Pretty happy with a 91.04 but  a bit of work still to do before the SMH. Stats for today are at http://connect.garmin.com/activity/483952226

Timmy and Tom's Thursday Set

Well with MC away, the next level of dominant males were trying to exert their influence today. Tom decided we would do a 5x800 followed by a 3km warm down. Young Timmy had set out an 880m course a Rushcutters and very kindly provided a topological breakdown before we headed off. A big group out today given it is school holidays and so close to Easter including Adam, Paul, Jit, Tom, Timmy, Paul, Erika, Ant, Laura, Renee, Tucks, Ray and a host of other faces. The 800s felt pretty ordinary and was behind Adam, Ant and Erika on all the laps but still pretty happy with roughly 3.36-3.38 pace for all 5. Then it was a big debate between Timmy and Tom to decide the 3km temp course. Once that had been settled, we headed off in the 4 min pace group and felt great the whole way round - average pace of 3.54 although it was slightly short at 2.87. Decent speed set with about 13kms all up including the run up and back.
Stats for today are at http://connect.garmin.com/activity/481458563 for the 800's and http://connect.garmin.com/activity/481458549 for the 3km.
Hoping to get a long one in over the weekend

Monday - Game of Thrones Shocker

Didn't get out in time for the start today but managed to catch up with the group at the bottom of farm cove. Decent group today and all the talk was about the Canberra results and the London marathon. Some sensational efforts from Hurts at Canberra Half with Jit doing and 82.05, Ellie doing a pb by more than a minute of 87 something, Greta taking out 4th and Enda and CT making top 10 finishes. Also great to see Terence and Andy Heyden 4th and 5th respectively in the 50km.
A great performance from a non Hurts runner in James Kent with a half come back of 1.44 and a great launching pad for a sub 100 (he's a sub 95 runner imho) for the SMH Half in May.
Only got 10kms in today but felt good after not getting out on the weekend. Stats for today are at http://connect.garmin.com/activity/479734190.
What a night on Game of Thrones.

Friday Hurts

The biggest Friday crowd this year I suspect with Ray, Adam, John, Tucks (fresh from his Mt Buffalo podium), Erika and another couple of chaps at the start. Picked up a couple along the way as well including Dave K at Barangaroo. Calves were feeling very tight after yesterday's set and so was just focused on getting through 10kms. Easy pace all the way round of about 4.35. Adam headed off at the squashed car and the group pretty much disintegrated at CQ. All up 11kms today and looking forward to long one of Sunday and hearing how Jim goes at the Canberra half. I'm predicting 92.
Stats for today are at http://connect.garmin.com/activity/477585949

Hickson Rd Set

Good crowd out today despite the weather and a really good set. This one does what it says on the packet and really Hurts. Have left the garmin at the office so no stats today but managed to stick in group 2 today and hold between 3.27 and 3.36 pace for all 5. MC stated he was taking group three easy at just under 4 min/km pace and promptly did the first at 3.27 and then led the second group at pretty much 3.30 pace for the whole set. Good to see Adam, Erika, Tom, Enda and Dave Casey among the crowd. All up about 8kms.

Corp Cup

Missed the start of the long run today so wandered over to the corp cup start and found Adam about 50 metres into the run, so tagged along with him. Was feeling very average as we did the first 3kms and Adam put 100 meters into me at the back of the art gallery, after I suffered some abuse from a walking Mike Conway. Legs felt like they had nothing all the way back until we started to come out of Farm Cove and felt strong on the hill and back to the domain. Managed to pass Adam on the small incline up to the top of the domain and finished feeling strong for around a 24.30. Still way off previous series so a lot of work to do before the next one kicks off. Stats from today are at http://connect.garmin.com/activity/476493093

Glenelg Easy 10km

A very poor week last week with work conspiring against me on Wed, Thurs and Fri and then Sunday morning being scratched due to inclement weather. So all up 13kms last week and a bit short of where I need to be.
Flew to Adelaide Sunday night and managed to get out for a stunning 10km from Glenelg to West Beach and back after work. The sunset was amazing and there are a few pics on my FB page. Pretty happy with a 45.19 and didn't really feel like it was an effort at all - so kind of happy with that but need some consistent training over the next few weeks. Stats for last night at http://connect.garmin.com/activity/475910319

Great Monday Session

Need to do the Sunday run at that pace every week given how I felt today. Very small crowd of Erika, Renee, some South African chap and myself at the start, although we did pick up Adam, Jonathan, Ellie, Jaqueline and The Chairman at the Hospital. Laura and Andy Heyden joined in near the ABC and we gradually picked up more folk along the way. Seems MC has created a splinter group as we passed liked ships in the night at Baragaroo. Sat on the front for most of the way out at 4.40 ish pace. Picked it up for the last 2kms with Jonathan for 13kms all up. Stats for today are at http://connect.garmin.com/activity/470917801.
Off to Brisvegas tomorrow afternoon, so hoping to get 10kms in on Wednesday morning.

Hard Sunday

Big crowd out today for the Sunday run with a few north shore faces - obviously realising better running across in the east! Good to see Laura back after a couple of weeks out with an injury and hoping she makes Canberra. Usual suspects in CT, Barts, Renee, Jit, Ant, Ellie and Paul with the Chairman making a guest appearance and Timmy doing a 6km PB with the 6.30 start. Must have knackered him as he didn't do any more than that. Felt ordinary right from the get go - huge piece of rib eye for dinner at friends last night was always going to cause some discomfort - and it didn't help that the pace was on straight from the off. Barts was a bit cheeky and made us do all of moonlight cinema hill on the first rep and so I wans't convinced I was going to make it pas 10kms this morning. Second lap felt worse and dropped off the front group to stay with Ellie and Paul for the second lap but even that felt bad. All up just over 19kms at 4.34 average. Had to have 30 mins dozing on the couch this avo but another 50km plus week. Stats for today at http://connect.garmin.com/activity/469899455

3x2km in the rain

Slightly smaller crowd out today and I suspect the wet and miserable day had something to do with that! Timmy tried to organise the troops in the absence of MC but he just doesn't command the same respect or have enough presence for the job. Good to see Adam, Renee, LF Charlie, Tom, Jit, Ellie and Erika out for the session. Decided to go in the third group and aim for 3.45 pace. Felt good on the first rep and bang on target. Adam picked up the pace on the second so and we ended up about 3.35 pace and then felt really good on the last one but Garmin has not kept up, so no idea what I did but suspect it was sub 3.30 pace. Very happy with that set given the 15kms from yesterday in the legs. Partial stats from today are at http://connect.garmin.com/activity/468362207.
Hoping to get out tomorrow but have a meeting until 12.45, so will be a late easy one on my own I suspect.

Singapore 60km

Adam returns from 10 days in Singapore to advise he did 60km and hooked up with the Singapore Shufflers for a track speed set. Was banking on him doing very little while he was over there!
Anyway, only 5 of us for the 12.10 meeting time today including Brendan and two other chaps. Headed off on the "newish" Wednesday set around Pyrmont and managed to get in about 15kms at roughly 4.35pace. Garmin didn't lock on for the first 2kms so have had to do a manual edit. Saw Ellie near Shelley St after a massage with Gary - reckons she will be sore for the rest of the week. Anything that slows her down will be fine in my book.
Doctored stats for today are at http://connect.garmin.com/activity/467890207

Monday Recovery Run

Decent crowd out for the session today including Enda, MC, Erika, Russell, Brendan and Jit. Picked up Ellie on the way past the hospital and Renee on the way into Barangaroo. Garmin seems to have lost the plot a little as it hasn't recorded an average pace overall and has one of the km splits as 3.23 which I can assure you is not the case. So all up 11kms today and a solid enough start to what is looking like a very wet week. Dodgy stats are at http://connect.garmin.com/activity/466860825.
Very excited to hear that Hurts are planning a 10km race every 4 months

Long Friday

Rocked up for the Friday session and Erika and Tucks were at the start. Tom only just made it so we were off on the Monday route. Was only planning on doing 10kms back to CQ given how the legs had been feeling all week but felt really good so did the whole set. Had forgotten the Garmin, so estimated we were doing about 4.35 pace for the 15kms.
Supposed to be off to a school camp at Berrima today but not sure the weather is going to be favourable down there, so could be getting in the long run tomorrow.

Solo

Couldn't get to the Rushcutters session today so just did a quick one across the bridge and around Lavender Bay and back - pushed it a bit on the hills coming back and certainly felt better than yesterday. Only 6.5kms but at least it got a run in.
Stats for today are at http://connect.garmin.com/activity/464257618

Monday and Unofficial Corp Cup

Out on Monday and a pretty decent crowd including MC, Tom, Erika and Jonathan. Just easy 4.35 pace and legs felt heavy for the first half. Stats for that run at http://connect.garmin.com/activity/463779659
Had the sniffles for the last two days thanks to Mackenzie and a meeting prevented me from getting to the long session. Met up with Ant and Derek in the change rooms and decided to run the corp cup course with them. What a shocker - knew after 400m that it was going to be a slog and finished in 26.18. Legs were like lead for the whole way round and stats for the run are at http://connect.garmin.com/activity/463779622. Did a 2km warm down which felt better than the run but pretty disappointed with todays performance.

Easy Friday and Long Sunday

Just a couple of folk out on Friday - MC, John Bowe, Ray, Alex Von Nale and Paul. Just did the Monday route with Ray pulling off at the squashed car and I heading off at CQ. Have left the Garmin in the office so no stats but 11kms all up.
Out to a huge crowd this morning and Enda and another Irish chap crowing about the Six Nations - just glad there wasn't a Welshman about. I counted 15 including Laura, Barts, Enda, Jit, Derek, Ellie, Ant, Andy Heyden, Paul, Terence and Renaud. Great result for Jit yesterday at the Parramatta park run with 4th place in 18.02 and backing up for 20 odd today. Nice ish pace for the first lap although I didn't feel great so pushed it on the moonlight cinema hill to try and blow away the cobwebs and felt good. didn't feel quite so great on the second lap (trail running again) although better than last week and gave the hill a good go again and felt strong. Have started taking a tip out of Laura's book and having coconut water at the halfway mark  - seems to be working. Anyway probably did about 19kms in 1.31 so pretty happy and two weeks on the trot. Biggest week for probably 6 months and legs feeling it a bit. Unlikely to be out next Sunday as we have a school camping trip, so will need to get all the kms in during the week.

3 x 2kms

New route for the 3 x 2kms session today, while Adam availed himself of Singapore Airlines business class, around Art Gallery Road and loved it. In my personal opinion the hardest set on the calendar but hope this becomes the new home for this set. Decent crowd today and good to see some of our star 6ft Track performers making an appearance. Ant and Derek turned up - Derek's first Hurts session in about 18 months and he did pretty well.
MC decided to take group two today and advised it would be about 4 min/km pace - first 2kms done at 3.42 pace and didn't get any better. Second rep was at 3.53 pace and third was 3.45 - lot harder hills on the second rep. Felt good though and pretty happy given I did 13 with Adam yesterday. Derek was in the fast group and Ant managed to beat me on the third rep. Stats for today are at http://connect.garmin.com/activity/460127575 and all up about 9kms with the run up and warm down .

It wasn't me Guv......

That set Barangaroo on fire! Great day to work in Westpac Property seeing our new office alight - guess our moving in date might be pushed back!
Ran past with Adam at about 12.40 and no signs of things to come at 2pm!
Anyway, we did about 13kms today around the Wednesday route and didn't feel like it at all - certainly wouldn't have done it if Adam hadn't been out. Garmin ran out of juice at the 9.4km mark when we were doing about 4.45 pace and doubt it picked up much after that. Have had two nights of poor sleeping so beginning to take its toll. Anyway, limited stats for today are at http://connect.garmin.com/activity/459612322 and hope to put some training into Adam while he swans off to Singapore for work for 10 days.

Monday Hurts

Tired legs today and didn't need the warm conditions. Decent sized crowd at the start given the races over the weekend and some splendid performances all round by Fats, Tucks, James, Tom, Jonathan and Erika at 6ft track. Even more impressive was Jonathan turning up today for the session - the rest of you should be ashamed. Good to see Charlie back along with Renee, MC, Adam, Russell and Ray. Didn't feel like I had much at all today although from the Barangaroo turnaround, things started to feel better. All up roughly 11kms and stats at http://connect.garmin.com/activity/458475123

Friday and Long Sunday

Only Jit at the start on Friday, so headed off on the Monday route and met Adam just before Fleet Steps. Nice easy pace all the way back to Circular Quay after Adam peeled off at the squashed car.
All up about 11kms - http://connect.garmin.com/activity/456860017

Decent sized group this morning including Laura, Barts, CT, Ant, Ellie and Paul, who had all started at 6am. Joined in with Jit and Renee and a few others for about 15 in the group. Jit and Eoin started to pick up the pace a wee bit but most of us just let them run about 50m ahead. CT and Barts decided that the second loop needed to be a bit more interesting so we headed off on the CP trails and boy did that hurt - most of it was run around the inside of the fence to take my total to 20kms and my first one of that distance since Christmas. Thoroughly enjoyed sushi with Hamish for lunch as I'd only had a banana to eat for the entire morning. Everything feeling good so hoping that I can get the distance back up and kick off the half training program. Stats for today at
http://connect.garmin.com/activity/457352445

Thursday Quickie

Could only get out for a quick run around the wharves due a forum at Darling Harbour at 1.30. Felt hard but was probably around 4 min km pace for 4.5-5kms. No watch so no stats.

Monday Hurts

Perfect day for a run and a smallish group at the start including MC, Tom, Adam, Jonathan, Jit, Erika and Brendan. Some great results over the weekend with the highlight being Tom and Barts at the state 10km track race - would have been great to watch. Erika, Ellie and Renee had fantastic results at the Striders North Head run and our Irish member, Rob C, rounding the weekend out with a half pb in Meath of 83.47.
Laura and Andy Heyden joined us at Farm Cove and just listening to Laura's training camp last week was tiring. 160kms for the week and she was out for 10 today - she is a machine and should be well on track to a Welsh marathon qualifying time for the Commonwealth Games.
Perfect pace today and felt strong all the way round.  Adam had been doing some semi-secret training yesterday so he left us at Barangaroo and I stayed on until the Opera House for 13kms all up.
Stats for today are at http://connect.garmin.com/activity/454482419 - forgot to set the auto lap so no km splits.

Friday Run

Only Adam at the start today and he started out on a fairly aggressive pace! Perfect temperature for a run although a little bit on the humid side. Managed to do about 10kms all up on the normal Monday route and stuck around 4.30 average pace. Forgot my watch so no garmin stats today.

Thursday Rushcutters

Couple of nice runs in Adelaide - 4km walk/run with a colleague on Monday night followed by a 10km run on Tuesday. Weather was great and managed to sneak in a dip after both sessions. 10km run felt great and I was very happy to hold sub 4.20 pace on the way back as there was a strong headwind. Followed this up with a very nice 350gm eye fillet and some red at an Argentinian restaurant. Stats for that run are at http://connect.garmin.com/activity/452153373
Got out for the Rushcutters 8x800 today and a good crowd including MC, Tom, Adam, Tucks, Ellie, Renee and Todd. Timmy had already set out the cones when we arrived and so we were straight into it. Renee is putting in an early bid for most improved this year and was easily doing 3.40 pace for the set despite competing in (and smashing) the Husky long course tri on Sunday. Adam also pulled out a great session and I just couldn't stick with them on the last couple of laps. Stats for that session at
http://connect.garmin.com/activity/452153368

Sunday Run

Hauled myself out of bed for the long run today and good to see a good group including Laura, Barts, CT, Jit, Paul, Ellie, Ant and Russell. Five of them had done the 6.30 start so the pace was breakneck from the outset. Couldn't speak by the 2nd or 3rd km and was wondering how I was going to hang on for the 14 I planned to do. Managed to get into some kind of rhythm about 5/6kms out and held on until the end despite Jit pushing it on the moonlight cinema hill. Just did the park loop on the second lap so 13.65 all up and very happy with a  4.39 average given I haven't been out for this set for about 6 weeks. Stats for today are at http://connect.garmin.com/activity/449792296.
Off to Adelaide in the morning for three days so have the gear packed and will aim for a couple of runs around Glenelg.

A Swede and a Scot

Appears to be that no one runs Hurts on a Friday anymore, so was happy to see Erika at the start otherwise it would have been a lonely run. Only did 8kms and was feeling the legs a bit from yesterday's session. Stats for today are at http://connect.garmin.com/activity/448612434 and looking forward to doing about 15km or so on Sunday.

Hickson Road Session

What a roller coaster of a ride it has been this week. Firstly I get to wear all the protective gear on a site visit, then MC bestows the honour of leading the third group for the session today and then down to earth with a bang when I find my blog link removed from Tom's page. A serious amount of soul searching going on tonight - one can only assume it is due to y checking him in on FB every time I get on and off a plane! Anyway, I'll pick myself up and hopefully get out for the session tomorrow after my tour of our Sydney metro sites - Epping, Norwest and Concord!
Big group today in stunning conditions and good to see Adam and Ant out for the 1.2km reps - backing up after corp cup yesterday. Managed to be pretty consistent today on roughly 4.30-4.25 for the 1.2kms and hanging around 3.40-3.30 pace. Stats for today are at http://connect.garmin.com/activity/448138719

Non Stop Travel

Brissie at the end of last week and Melbourne yesterday - so looking forward to Adelaide next week!
Not been able to get out for Hurts at all really but the good news is that my knee and heel are feeling good.
Managed 5kms at a decent enough pace in Brissie on Thursday night and got out for about 4-5kms today but not until late.
Brissie stats are at http://connect.garmin.com/activity/445782959 and today is at http://connect.garmin.com/activity/447620670 although the watch didn't lock on for a couple of kms.
Determined to get back into it regularly as I'm missing the exercise and general squad banter.

First 2014 Post

Been very slack on the blog and running for the start of the year through a combination of holidays, work and injury. Happy to report that I am getting back into it - couple of physio sessions on left itb and right heel and things are much improved. Did a 7km part of the Monday session yesterday with no pain or stiffness in left knee despite the 4.20 pace - maybe I've just been running too slow.
Hurts attendance is going to be sporadic for the next few weeks given work interstate travel but motivated for the SMH Half and looking to pb.