Monday, 25 May 2015

Sunday filler

Surf is up so running hard to fit in. Found 45 mins before Alec's boardriders final to run down the beach to Shelly and then do a loop of North Head. Ran hard from the Fairfax walk to record some sub 4min Ks and completed 9K in 44 mins.

2 hours in some huge surf afterwards

Thursday, 21 May 2015

Cremorne Point

ITB wasn't happy after Monday and I was under the weather the last couple of days.

Today Damo and I took advantage of the sun and did the Friday run today.

12.4k in 1:06

Monday, 18 May 2015

Recovery

Hit my glutes and ITB pretty hard yesterday and my leg felt okay especially after a Voltaren. Decided to risk an easy session at Warrior to work out the lactic acid and bitter disappointment of yesterday.

Mostly stairs around the power station and apartment block and not much running so it suited me well. Started to feel pretty strong halfway through and put in a couple of good efforts.

Still cranky though.

Sunday, 17 May 2015

SMH Half - DNF

13k tempo run at half marathon pace. Went trough 10k in 40:55, Half Way in 43:17 and finished 13k in 53:12. ITB flared up again which was disappointing. Very preventable condition that requires just a bit of effort. Poor preparation. I was running with Birchy (88:22) and Bruce Tomlinson (87) so I was right on track but just let myself down.

15.5k with a 2.5k cooldown.

Highlight of the morning was coffee and Mafia Eggs with Burkey, Tom and Justin (who all ran very well) at the Cartel.

Thursday, 14 May 2015

HuRTS 6x400m

Last little hit-out before Sunday's half. Saw Tucks while waiting at the Art Gallery, he is looking strong and I just hope this is his year. Best field ever probably so it will be tough to win. He says there are a heap of Japanese that no one knows, so the depth may even be greater. May have to run close to 9 hours to win this year.

Good conditions for running today. Cool, slight breeze and sunny. Felt good during the set and was very happy with my splits.

79,78, 77, 76, 77, 73

Was only going to do 5 but then was feeling so good I jumped in for the last one. That 73 was 2:54 pace.

Jogged back with Burkey and Mr Ace who dropped the bombshell that he is moving to Vancouver permanently in July. He even has a job already.

8k all up with jog over and back.

Monday, 11 May 2015

Warrior Stairs

Not really what I wanted to do tapering for the half on Sunday. Decided to take it as easy as I could doing stairs. Started out slow - at the back on the warm-up run feeling a bit fatigued - and again on the long stair set, but the stairs just felt so easy and I just passed everyone bar 3 others on the 5 double sets (singles then doubles) PP stairs, Cliff,  Butler, Cliff, PP stairs. Felt good at then end while everyone else was collapsing all around me. Could have done a couple more but decided against it.

Big set of UBMs and then left a bit early. 

Sunday, 10 May 2015

Sunday longish

Pat Malone today for a early run up Pittwater Rd to Collaroy until I got bored soo turned and did a loop out past Long Reef golf club. Hillier but far more interesting. Back along Pittwater again. Had a crack at race pace after 17k and managed 4 k at 4:15 pretty easily.
22k in 1:44