Wednesday, 28 January 2015

Stairs and Wobbly legs

22 sets of stairs all up with a fair bit of running and a stack of push-ups, sits-ups and planks etc. Finished with 5x1minute stair sprints and my legs were literally jelly at the end. Wobbled all the way back to the office.

Conway has a bad case of PF. That bloke is getting old.

Tuesday, 27 January 2015

HuRTS Fartlek

A new fartlek, for me anyway. 3mins hard, 1 minute off, 2mins on, 1 off, 1 on, 1 off - repeat for 45 mins. Sounds complicated but is actually easy to implement.

Perfect running conditions today; cool and raining. Turned up to the stone pillars thinking I must have been early only to see everyone huddled under a tree like a heard of cows. Despite the weather, all the mainstays were there

Started out running just off the back of Conway's group which scared me a bit but I was feeling as good as I have for weeks so just went with it. Was joined by Renee at the passenger terminal which was when I lost contact with the Conway group. Turned past Pier 1 on Hickson Rd at 5.47k which is a long way down for me and found myself leading a bunch of 4 others. Conway's group came past at the Opera House showing that they had been bludging, most others came by along past the pool.

Felt strong to the end but failed to make it back by 20 seconds. A headwind, hills and more floats (7 on the way out and 8 coming home) on the way back made it tough.

10.94k in 45:20 - 4:09 pace

13.3k with warm-up and cool-down

Some big waves surfing yesterday. It is very hard on the longboard dealing with the bigger surf trying to paddle out. Felt a bit like this at times:



And finally, Mike Conway's lunch special:

Everything a runner needs


Friday, 23 January 2015

Easy Friday

Hot and humid so and easy run felt like enough. Ran with Cam, Joey and Ness around MMC and then over to Rushcutters via the navy base. Came the more direct route back and Ness and Joe pealed off while Cam and I continued back around MMC for 12k all up. Slow no watch.

Wednesday, 21 January 2015

Run Home

Ran home alone. Usual course. Struggled on the final hill but picked up the pace near then end.

15k in 1:17

Tuesday, 20 January 2015

Easy Option

After pushing hard on the stairs yesterday I opted for the easy run with BW today. Ran past HuRTS and got a few queries but pushed on and did the Pyrmont wharves loop. Saw Tom and Barts at their turnaround for the 2x20 - pretty shocking how far those guys get.

Left BW at the Star where he went on to do 19k while I settled for 13k @ 5:00 pace

Monday, 19 January 2015

Warrior stairs

Was pretty tired over the weekend after 3 high intensity sets last week, a game of tennis and a Friday surf. Just serves as a reminder that only 1 or 2 "quality" sessions a week is sustainable.

Felt pretty good today and got better as the day went on. A good mixture of stairs, hills, intervals, abs and strength. Finished behind Glen and Frankie on the final run. Need to start out running with Frankie because I reckon he is a good front runner but would fade if overtaken.

Thursday, 15 January 2015

Timmy's Test of Torture Tempo

New HuRTS Thursday session that is a bit long for a Thursday threshold effort. It is 20 minutes of continuous hills from the Domain car park up the grassy hill to the top and back down. Maybe 130m up (the distance isn't that important). We then have a short break of 3 minutes before a 5k tempo run.

I did this a few months ago and DNF'd during the tempo.

Fell off the back of the hill set pretty quickly when everyone sprinted up the first hill but after 15 minutes I was keeping pace with and even overtaking a few. Barts was flying and lapped me 4 times. Managed 4.3k in 20 mins which equates to 4:40/k. Okay I guess in the heat. Certainly felt like I was working. Pleasingly the K splits were all very similar.

In the 5k tempo I went off with a group consisting of J Bowe, Renee, Todd, Champ, James P, Mike Durante and a few others. I thought 21 mins would be a solid effort. We ran on the MMC road loop so it was fairly undulating. The first K went by in 4:04 but it was mostly downhill, after that we ran pretty even 4:15 pace. I again fell off the back but gradually passed all of them (Champ being the most surprising) bar Mike and James by the end. Got back to the pillars in 20:15 but my watch said 4.78k so I bounced of the wall and ran back down AGR to get 5k exactly in 21:10 (4:13 avg).

Thanks to Timmy - felt good to finish.

11.7k all up with warm-up and cool-down