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