Saturday, 31 January 2015

SunRun 2015

First 10k race for goodness knows how long and it is a very hard course. Wasn't expecting much and wanted to set a low 10k bar that I could beat later in the year. Was a nervous wreak as usual last night worrying about getting up and being able to get over there.

Jumped up at 5:30 and had a coffee, taped my foot and grabbed my gear. Rode my bike to North Curl Curl and then ran up the hill as a warm-up

Said hi to all the usual; Tom, Barts, Jaime, Dickie, Quentin and Mike Baird.

Gun went and we all took it easy up the first hill. It is long and steep and not worth blowing up on. Ran hard down the other side and went through the first K in 4:05 so not bad. Kept it steady 4 min/k pace going through 5k going through in 20:08. K 6 and K7 are very hilly with a nasty climb over Queenscliff headland where I put in  4:19 and 4:30 respectively. Was pretty stuffed hitting Queenscliff Road but knew it was downhill/flat from there.

Pushed hard on the hill down to North Steyne and felt strong catching a few on the final flat section to the finish including a bearded dude I had been racing the entire way. Last 2 ks were done in 3:52 so I was pleased about that. Sprint finish and they called out my name "Tim Lindop" just before the end.

Crossed the line in 40:57 which was 1 minute below target time so I'm satified with that. Also think I would have broken 40 on a flatter course.

Great run by Barts coming third and taking the scalp of Uncle Dave and Alex Rogers.

Free coffee at Emporio wrapped up a pretty nice morning

13k with warm-up and cool-down.

Friday, 30 January 2015

New York

Caught up with MC at Scenic Cycle and did the NYC route. Pretty fun riding down Broadway, Brooklyn Bridge, Central Park and Times Square. I do prefer the mountains though.

45 mins. Took it relatively easy as I'm running the Sun Run tomorrow.

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