Friday, 24 April 2015

Warrior Super Set

Pretty much the same as last week with 15 stations but only got around 3 times rather than 4. Was pretty smashed after 3 and my form was getting very shaky. Really good set for core strength and increasing your range of movement. Squatting down to pick up a heavy medicine ball and then lifting it over your head works about every muscle in your body.

Thursday, 23 April 2015

10k Hill Tempo

Matt sent out an exclusive invitation to Hoey, Wooey and myself (no Will?) to run a 10k to Balls Head. He thought we could run 4:30 pace but, to me, he clearly didn't understand the course too well. There is hardly a flat section the entire way.

After a warm-up K of 5:18 we picked up the pace going over the Bridge doing 4:20 for K2 but then lost some time trying to decide whether to go left or right off the Bridge putting in 5:20 for K3. After that we ran pretty hard down Lavender Bay Rd, up Union St, Woolcott St and down to the road looping Balls Head doing 4:14-4:20 pace to K 6. Ran 4:30s for the next 3K which includes good climbs up Union St and then from Lavender Bay up to the top of the Bridge. At the top of the stairs onto the bridge I decided to put the foot down and try and get a break on Matt, who has a fast finish, so I opened it up a bit just aiming to hit the top of the bridge and then gun the downhill.  Hoey joined me pretty quickly and sat just ahead of me the entire way across. At the end of the Bridge I looked back and couldn't see Matt so I waited there for him and we ran the last 300m together, finishing in 45:34 (4:33 pace) for the 10K with a 3:44 final K. Very solid hit-out over a very tough course.  

Tuesday, 21 April 2015

Double Up - Run Home

With the ferries out and not a cab in sight and me not wanting to break my record of not catching a bus since I moved to Manly, I decided to run home on Hoey's suggestion. Was surprised how good my legs felt the entire way. It was certainly challenging with pelting rain, trees down, traffic and it was dark pretty much from the get go at 4:30.

Big tree fallen onto Spit Road was amazing as were the huge waves breaking at Chinamans Beach and off Bowgowlah Point.

14.2k in 1:20

25k for the day. Does that count as a long run?

HuRTS Fartlek

Pretty good turnout on another cold, windy and wet day. Super coach CT suggested we just do 4x9 mins rather than 5 which seemed to suit everyone. Session goes 3 mins on, 1 off, 2 mins on, 1 off, 1 min on, 1 off x 4.

With a howling southerly and a downhill start I thought we would be flying on the way out. Strangely the first 3 mins was only done at 4:05 pace and then it just got slower from there. I really struggled with heavy legs to get any pace going and I put is some pretty slow splits. Managed to make it 4.1k in 18 mins which was well short of the 4.5 I had in mind. Very gusty and slippery made me tiptoe around the Opera House and CQ. Worked much harder on the way back into the wind and up the hills and managed to make it back with 10s to spare. The last minute was my quickest at 3:57 pace.

Splits went - 738m, 224m, 476m, 218m, 226m, 226m, 719m, 221m, 425m, 203m, 210m, 210m, 724m, 215m, 491m, 208m, 254m, 239m, 724m, 170m, 453m, 210m, 243m, 205m

8.23k in 35:50 - 4:20 pace

10.6k all up.

Monday, 20 April 2015

Warrior Hard Core Stairs

It was a day just for the hard core; cold, wet and windy. Only 10 turned up including PJ, Paul Kelly, Wayne, Tophe, Rakesh, Will and 3 others. Started at St Mary's for 4 sets of stairs and then moved to the chin-up bars for a UBM set. Ran to the stairs at the Art Gallery and did 3 double loops followed by a run down to the Fleet Stairs for 5 sets with 15 decline between sets. Finished with a run right around MMC and back to the Power Station where we finished with some abbs.

Started out easy and built into it. Felt great for the rain too which bucketed the entire session and there were plenty of knee deep puddles to storm through. It was running a river down the fleet stairs and the pushups were being done in 2 inches of water.

Turnout today reminded me of Henry V's speech:


This day is call'd the feast of Crispian.
    He that outlives this day, and comes safe home,
    Will stand a tip-toe when this day is nam'd,
    And rouse him at the name of Crispian.
    He that shall live this day, and see old age,
    Will yearly on the vigil feast his neighbours,
    And say 'To-morrow is Saint Crispian.'
    Then will he strip his sleeve and show his scars,
    And say 'These wounds I had on Crispian's day.'
    Old men forget; yet all shall be forgot,
    But he'll remember, with advantages,
    What feats he did that day. Then shall our names,
    Familiar in his mouth as household words-
    Harry the King, Bedford and Exeter,
    Warwick and Talbot, Salisbury and Gloucester-
    Be in their flowing cups freshly rememb'red.
    This story shall the good man teach his son;
    And Crispin Crispian shall ne'er go by,
    From this day to the ending of the world,
    But we in it shall be remembered-
    We few, we happy few, we band of brothers;
    For he to-day that sheds his blood with me
    Shall be my brother; be he ne'er so vile,
    This day shall gentle his condition;
    And gentlemen in England now-a-bed
    Shall think themselves accurs'd they were not here,
    And hold their manhoods cheap whiles any speaks
    That fought with us upon Saint Crispin's day.

Sunday, 19 April 2015

Progressive long run

Met Burkey and Youngey at Manly Surf Club at 6:30. Ran up over North Head to start and looped through the trails and up to Fairfax Walk. With a tri on the road we stuck to the trail on the way back dropping down to the wharf and down the Corso to the beach where Youngey dropped off and Burkey and I picked up he 5min/k pace up to 4:40s. Ran through QC reserve and up Pittwater Rd to Nolans cutting throuh passsmore and past the Golf Club upping the pace to 4:30s. At QC reserve again we picked it up to 4:20s and then ran a 4:03 for the final 17th k. Felt great at the end. No problem with the ITB

19.5k all up with run down and home.

Mafia Eggs and coffee at the Belvedere was a perfect finish.

Friday, 17 April 2015

Warrior Super Set

Giving my ITB a break from running while still working my Glutes, hammies etc. Played 3 sets of tennis on Wednesday eve and everything seemed fine.

Today was a pure strength endurance set with the only running being a loop of the Art Gallery as a warm-up. 15 stations in a circuit, all upper body. 4 full sets of the Warrior circuit was a record as the rain kept the boxing gloves in the car. I was totally smashed by the 4th round, barely able to lift my arms. May be a sore old weekend.