Wednesday, August 30, 2017

Monna Fartlek

Early swim set down at PAP to kick start the day, wasn't the usual 3ks but content to jump out and head for morning coffee with my crew with 2ks recorded.

Meeting at the Passenger Terminal it was a small but good crew out with the likes of Leech (minus 6kgs), Brendan, Special Q, Sammy J and 'Queenslander' Muzza back for a trot with us.
Monna Fartlek was the go that I thought a perfect set with Saturday's Striders 10k in mind that I'm hoping to get to. Started alongside the Leech for the first 90 second effort but as is normally the case my recoveries are so much slower as I then try to bring the heart rate back down I find myself cast adrift thereafter.
Kept it honest around Barangaroo turning at 10 minutes and tried to lift for the homeward journey despite having to do each effort by myself. This set is good in the fact mentally you can get your head around just doing 60 & 30 second efforts. Happy to get back to the start line with 8 seconds to spare without anyone coming past me for the second half.
5.35ks done in the 20 minutes averaging 3.45s
Speaking to Leech after who did the same set averaging 3.39s and I reckon most of the difference between us would have been in the recoveries.
Decent warm down back around the Quay and Opera House with Sammy J, Leech and Brendan capped a good little quick session.

Will head to the pool tomorrow for a few Ks as well as hitting the bike first up.


Tuesday, August 29, 2017

Midweek Run with the Chairman

Into the city after lining up with the chairman Tommy H for a mid week trot. He's not been running for a few months now due to an ongoing injury so it was nice to see him back. Had Jack the Lad also join us and  I had great delight in continuing to rib him about his Arsenal teams woeful performances off late.
Cruisy pace through the Domain and Opera House with most of the talk once again on the footy and the upcoming Nepean that Tommy continues to talk up due to his new love 'bike leg' that has many of us worried.  Picked up Razor Wareham around Barangaroo area for few Ks and returned back to the Quay when Tommy called time with 12ks on the clock.
12ks in 54.52 all up averaging a steady 4.33 per/k


Sunday, August 27, 2017

Sunday Long Run 26ks - 1hr:56

Smallest Sunday turnout that I can recall to be honest with only Enda, Jack the Lad, and Nick in attendance for the 6.30am start. Still with the small turnout it gave us footy heads a good chance to  yarn about all the overnight scores from home and I wasn't about to miss the opportunity to remind Arsenal fan Jack about the Stoke result from the previous week.
Easy first 6ks before we were joined by Enda's colleague Gerard who looks a decent runner and the pace seemed to increase a bit. Still comfortable though and we pretty much held for the rest of the morning. Got back to the café and was more then satisfied with 26ks done in 1hr:56 averaging 4.29s all up. Still short on the Ks but at least it was probably the quickest Sunday run I've done for some time and it wasn't killing me.
Rest day tomorrow.
Headed out in the arvo over to the 'Dark Side' Manly to meet up with the lads watching the big fight/circus with the Irish Meat Head. Can't say I get too excited by it but it was a cracker of an afternoon as most of the talk centred on what is fast becoming the race of the year. The Nepean Triathlon has seen the likes of Macca, Kanser, Stankard, Highnam, Gleeson, Lindop, Reville,  Matthews, Heyden and Hannell all agreeing to a 'Head to Head' over the 3 disciplines.
Should be a fun event and the swim leg is worth the admission in itself to watch. Early days yet but if I was to do a trifecta I'd take the 3 Irish lads, Macca, Enda and the Leech. Although I might need to take the Leech out, as I think he's too strong in that company ( on the bases he can actually swim). Tommy H is the dark horse though and we all know about his famous swim leg but its the Bike that has everyone talking. Absolutely smashing it lately and will be a force to be reckoned with. Still can't believe the man has the cheek to want a 7 minute handicap start from ME ? .... He should be embarrassed
October 29th is the big day, its sure to rate higher then the Mayweather/McGregor circus.


Bike and 1k Swim Time Trial

An hour spent in the park on the bike that included a few 'Hot Laps' but as it was as windy as all hell the closest I came to breaking the 6 minute per lap was only 6.03 despite me working harder than usual.
30k in total.

Down to PAP for a lunchtime swim and it was time for the time trial. This month added a little more spice as it was the one and only time you were allowed to swim with wetsuits, paddles fins, basically any toy that may aid you over the course of 20 laps. I went with the wetsuit and paddles although many others did have 3 metre bloody flippers that I thought was taking it a bit far.
Good turn out and with the suit on I was certainly quicker as I stopped the watch in 16.33, that I worked out was about 1 minute quicker. Still no match for the flipper brigade though and Champ took full advantage being first home in around 15.30 ( he would normally be around 17.30) and got the prestigious 'Golden Duck' for the month of August.


Thursday, August 24, 2017

Deek 5k - 18.22

Over to Rushcutters and set up a 400m track on the oval and once a good team had assembled we decided to alter the session slightly from the 400m quarters to the Deek 5k, Not much to change to be honest as its an extra 200m to 5k and we start with a 400m float.
Had a pretty big week back and legs were already heavy and I thought if I could hold anywhere near 80 second /400m laps I'd be happy enough.
Cruised the first lap before tucking in with the lads and on the money with a 80 second lap, Do notice though that the fitter lads are able to float quicker then me and once this happens I'm pretty much solo after that. Held pretty much the same for each rep that I was pleased enough with, also as I say my floats are way too slow as I struggle to recover within the 200m.
Had the misfortune of getting lapped by Mikey L as I was coming through for my last 400 but managed to stop the clock in 18.22 averaging 3.36s for the whole 5ks
Times were;
80, 50, 81, 50, 80, 50, 81, 51, 82, 50, 82, 52, 82, 49, 81

Decent week of training and some Ks in the legs with my 4th straight day of running, Will take tomorrow off now and just spin the legs on the bike and swim.


Wednesday, August 23, 2017

Cremorne Point 13.5Ks

Into the city for a midweek run and met a small team for a trek over to the lower North Shore harbourside suburb of Cremorne Point.
Not done this run since the days of HuRTS legend Tucks back in the day and I had forgotten how hilly this route was. Pretty easy pace heading out over the bridge collecting Skippy and good old Razor Wareham along the way. Enjoyed a chat with Ray who I've not seen for the best part of the year due to injuries that took my mind of some of the hills around Kirribilli.
Despite the easier pace I was still feeling it and was happy to get back over the bridge and up Macquarie St before Renee told me we were all good for 13.5ks for the day.
65 minutes all up for the run, and with the 8 Ks this morning I was more than happy with the days work that saw another 20 plus added to the ledger.


Tuesday, August 22, 2017

45 Minute Continuous

Saturday, With the 40th Birthday Party on the Sunday I had every intention of running long on the Saturday but with work meaning I was about an hour behind the start time from everyone else it was always going to be a tough ask. Caught up with the team on Anzac Parade and headed back to the park before Enda requested one of the usual flat laps at sub 4 minute pace  (ended up at 3.45s). A bit early for that but went along with it anyway with Mark Branagan also nearby. Once done everyone seemed to depart although I coaxed Mark to do another 6k loop with me. After that I went around again but on 70 minutes and 16ks at 4.23 pace to my name I called it quits and retreated for brekkie.
Nowhere near the long run I wanted but with 4k with clients before I thought 20 was better than nothing.

Monday. Very easy 6ks with clients before Birchy joined me and we trotted out another pleasant 10ks. Only around the 5 minute per/k pace for 50 minutes but we pretty much discussed every part of the successful party night from the Saturday
16ks for the morning then enjoyed a post run coffee with Birchy who is on a weeks holiday.

Tuesday. Just about feeling right from the weekend and into the city to join the HuRTS team for the lunchtime set. 7 x 2 minute efforts ( 60 sec rec), 5 minutes easy then 20 minute tempo all the way back to see a continuous 45 minutes all up was the call.
Worked pretty hard on the reps tucked in with Marc Ashworth and Eoin and was averaging 3.54s by the time 20 minutes was up. The 5 min recovery I basically bludged before the tougher return trip back to the Stone Gates. Marc was soon to come past and I went with him and was also looking for help from the Leech ( that never came) as I was holding 3.55s in and around the Quay and Opera House sections. Usual battle on the hill by the ABC Pool but somehow found something again to reach the gates in 44.35 on the clock
Bloody tough session and happy to see another 11ks done in the allotted time.

Will try to get back out tomorrow for the midweek med/long run in an effort to make up the lost Ks from the weekend.


Thursday, August 17, 2017

Friday Cycle with R.Large.

After a pretty big evening with Birthday Boy Paul Birch in the city I was a little dusty first up but had promised I'd meet Richie Large for a spin around the park and was keen not to let him down despite wanting extra sleep on a rare morning off work.
Cycled over and was expecting an easy session but Rich's easy pace is more my tempo and I was doing well to keep up. Never dropped under 30 ks per/hr and on the hill laps I was getting dropped.
Managed to work into it though and got my own back on the 'Hot Lap' as I stopped the watch with a decent 5.49 effort despite the high crosswinds.
Good session all up and I returned home with near 45ks done in a little over 90 minutes, Richie goes pretty well on the bike and can now see why he's a good triathlete as he tells me he used to swim county level back in his day in England.

Busy weekend on the cards and with a big birthday bash to attend tomorrow night, it means I'll have to head out after work in the morning in order to get the long run in.

New footy season is upon us as well and as per last year the Timmy's Tip is back . The Potters are at home and entertain Arsenal Soft Lads. In front of a hostile and vocal crowd roaring them on back the boys.
Stoke 2 v Arsenal 1

Have a good weekend
Train Well, and party hard
Stay Safe

Wednesday, August 16, 2017

Hills and 3k Tempo Set

A.M Headed to the pool to kick start a Thursday and knocked out 3ks in total, basically the same set as last week but I found I was loads stronger overall.

P.M. Post City to Surf numbers are always down a little as people take the week to recover and with Barts also sick I decided to join a small HuRTS team at the Stone Gates for the Hill + Tempo Double set for the day.
Small crew with only Fats, Marco Branagan and Rich Large from the regulars that I know well enough to have a bit of banter with.
10 hills that must be about 110 metres at best was first up and Marco was leading them out with Fats not that far behind, The key was not to smash them but run at a controlled pace and once I was sorted I found I was running the whole way with Mr Worswick. Time seem to fly pretty fast on this set although as I was coming to end #9 both Fats and the younger Branagan were about to come past completing there 10th.
A quick water break and about 20 of us set off as one and once a couple of the quicker boys broke away it meant I had this South American guy and Rich Large sitting on my shoulder as we headed to Mrs Macs Chair. Pace was honest at 3.37s and once 2ks was done Richie made his move and kicked for home putting a good 10 metres into me. Struggled on the final hill coming up over the expressway but still made it back to the gates in 10.50 averaging 3.40s (its just short of 3ks)
Only a small session of under 5.5ks all up but it was tough enough and happy to get it done.
Quick warm down with Fats and Rich High.


Tuesday, August 15, 2017

Tuesday Tempo Run 10ks - 39.16

Tuesday, After sitting and reflecting on Sunday's effort I realized that once you feel as if you have hit the bottom then something needs to change. With this in mind I clearly need to reassess my training regime because obviously its certainly not working.
Rest day on the Monday and with legs still a little tender I thought the HuRTS broken One Milers was madness and decided to join #1 Barts for a change.  Now before I get too carried away Barts was on his easy recovery set that was 60 minutes at 4 min/Ks that I thought either 10ks or 45 minutes would be doable?
Also making a late appearance was Andy 'Skippy' Heyden who has also found some fine form of late.
Set off at the required pace and despite it being a tad faster then I thought I was able to hold pretty comfortably (even if Barts and Heyden were doing the bulk of the talking), Through the Domain, Quay and Passenger Terminal area to Barangaroo  and back to the Quay saw me rack up the 10ks in 39.16 averaging 3.56s
Run with the boys till they departed and carried on up Hickson that meant running the final 2.5ks on my own but happy to maintain the pace throughout and actually run it faster then I could manage on Sunday.
Still had my watch set up from Sunday that had my Ks splits and they were.
3.56, 3.52, 3.56, 4.04, 3.55
3.54, 3.49, 3.53, 4.01, 3.50

Wednesday, Very easy 10ks  with clients as they were on 1k reps ranging from a 4.10 pace through to 5 min/ks for 6ks then 4k even slower.

Will be back out for some speed work Thursday but need to get the swim set done first up that's going to hurt even more.


City to Surf 56.20

Arrived early as usual for the biggest run of the year and the first person I met was a disappointed looking Andy Cross who was battling a foot injury and was doing well not to just stay on the train and return back to the Shire.
A decent warm up and then over to the start area that's always a buzz, greeted many before hitting the start line alongside 'Special Q' (Quentin) steadying myself for the 14k slog to Bondi.
Its a fast start and got a nice shout out from Renaud on the sidelines spectating before entering the Kings X tunnel, but as early as the 2.5k mark of the run I knew I was struggling. Pace dropped entering Double Bay and only hit the 5k marker at O'Sullivan St where Tommy H was supporting around the 19 minute mark. With breathing very heavy even before Heartbreak I purposely slowed it down in an attempt to bring the heart rate back and when Erika joined me on the hill I tried (in vein) to work with her. Lasted all of about 45 seconds before I was reduced to the dreaded 'Walk of Shame'. The next 2 minutes were torture not just as I saw time drifting but the fact many were coming past me and I couldn't do nothing about it.
Latched onto Pete Truscott for a couple of Ks and then Pete Walker flew past at 9.5ks, Another tough section comes at Dover Heights at 10k where I've not even hit 40 minutes and from that point I was more than happy to just cruise it home even on the downhills and enjoy the occasion for what it is. That said, I thought if I pushed the final couple of Ks I was on for a 56 (meaning sub 4 min/ks) , but again I was forgetting the final 1k is a punish even when running well and I was only able to see it out for a finish time of 56.20
Very disappointed with the run time and how it went that resulted in my slowest time for years.  Knew I wasn't in great shape but I've been doing the hill work so to have it get the better of me was very soft on my part. Still, even with the run part it certainly wasn't about to spoil the day and once showered and all cleaned up I enjoyed a fine brekkie around the Stankard's thanks to Ange and Enda before heading back down to the beach for the customary marquee care of 'Allens' that our Tommy Highnam always gives me the nod for. Quality afternoon with the gang in good form as the results are quickly filtered through. As usual there is the Good, Bad and simply superb runs and a few that took my eye were, Angus 50 (never seems to run badly these days) Taffy Craig PB in 55 (smashing me for the 2nd race on the trot), and Darren Jordan with another 50 minute effort, The poor was Jeet, 55 for him that he will be very disappointed with ( although in fairness he had been sick the week before). The best was to come in the form of 'Me, Myself and I Man ... John Bartlett who blew it away storming to an 8th placing overall with a  time of 44.32 and has certainly taken it to a HuRTS high level with all his new training regime.

Once the tent was drunk dry it was over to the Bondi Hotel where things got a little blurry, although I do remember seeing the last of the boys off in Craig ( and his mates) , Neil and Birchy, but not much after that point.

Cracking day and once again many thanks to all that made it especially Enda and Tom for the brekkie and post race drinks it really does make it such a great day out for everyone.

My splits ( for what its worth) were.
7.20 (1 &2), 3.52, 4.01, 3.43, 3.57, 5.22, 4.14, 3.55, 4.31, 4.03, 3.49, 3.33, 3.49

A few pics from the day.

It was a battle ...just to finish.
with Enda on the couch watching the overnight footy I was forced to do the brekkie on the BBQ
A fun day with mates, Jac, Eoin, Birchy and Craig
with Legends Barts fresh from his 44 minute run and all round top man Tommy H.
Hard pushed to find a better place to be on the 2nd weekend in August - with Leech, Hamish, Jac and Shire Lass Laura James.
Nicky Roberts and his team took out the 'Golden Shoe' team event.
Timmy Run of the Day - without doubt Barts .
Enda did finally make it down and enjoyed late arvo beers with Tom and Hamish.


Friday, August 11, 2017

Park Cycle

Warmest morning of the winter yet and with a barmy 17 degrees at 7am it was a delight to head to the park for a few Ks on the bike.
Caught up with a few old mates and basically chatted away and in no time I had returned home with near on 45ks done in 1hr:40 feeling great.

Massive weekend on the cards in what is my favourite race in the calendar year - The City to Surf 14k run to Bondi. Got to be one of the hardest runs around that tests even the best of them. Even when in good form this race doesn't guarantee you a good time and you are forced to work the whole way. I'm not in good form myself so it will be another battle but I've been doing plenty of work on the course and know it pretty well by now so I'll be giving my best shot as per usual.
The boys have been in great shape so once again I'll be keen to see who takes top spot. Scotty is the #1 at the moment but for this race I'm tipping Barts to turn him over. I just think his experience will be the deciding factor. Keep an eye out for Mikey Lichwark who has been knocking big Ks out (150 plus) and is capable of upsetting many. About time the classy Jerome put some runs on the board as well and I'm predicting a decent run from him.
My Top 3 from the team, 1. Barts, 2. Scotty, 3. Quentin
For my teams I'll go, 1. Barts, 2. Nicky Roberts, 3. Scotty O

If the race itself is good then the post events are even better mostly thanks to Enda's hosting and Tommy H's tent on the beach. Always a great vibe throughout the afternoon and one of my customs is trying to guess what time The Chairman lasts and get carried out to his Uber taxi.
*For the record, I'm predicting he's homeward bound by 7.30pm

Have a good weekend.
Race/train well.
Stay safe and I'll catch  you all in Bondi.


Wednesday, August 9, 2017

Back at P.A.P

Prince Alfred Pool (PAP) reopened on Monday so I was keen to get my regular Thursday morning swim set going. To be honest my swimming has been very poor since the China trip back in May and apart from a set here and there with Crossy Lad its been non existent. With my usual swim partner back blasting a few home truths I committed to 3 swims a week going forward with the Thursday 3k set the key one.
Was struggling from the start but just kept plugging away until the 3ks was done mixing it up where we could. Times were less than average even just trying to sit on feet but it was never about the times today.
Tough set but it did make the coffee and Turkish toast taste all the better after.

Its been a while but I thought it time to bring back the Timmy Movie Review after getting myself out to watch the latest blockbuster 'Baby Driver'. Heard so much of the hype surrounding this one especially with all the car chases etc, but sadly I failed to see why it got so much praise. OK, The car action is very good and makes 'The Italian Job' look like the Magic Roundabout and the music tracks are very cool but I found I was getting bored with the story line by the half way mark.
Go and see if it car action movies are your go, but for me I wish I'd have gone to see Dunkirk instead.
2.5 Boxes of Popcorn out of 5.

Will continue to rest up tomorrow and probably turn the legs over by spinning around the park on the bike in the morning.

Tomorrow I will review the City to Surf contenders from the team and who I'm tipping to be first home, as well as who to look out for.


Tuesday, August 8, 2017

HuRTS 36 minute Fartlek - 3,2,1 x 4

Into the city and met a decent team out that included Walker, Leech, Champ, Macca, Ronnie, Hipster, Jerome and a surprise appearance fresh from his weekend Weetbix success Renaud. Set was 3, 2 and 1 minute efforts with 60 second break in between each ( 9 mins) by 5 rounds but with C2S on Sunday I thought 4 would be more than enough.
Pitched in with the likes of Leech, Macca and Renaud as we breezed along for the efforts but I found I was far slower on the recoveries that meant by the time we come out the Domain I was already behind. Reached the Passenger Terminal alongside Frenchman #2 Dominik on the 18 minute turnaround and tried to lift for the homeward journey. Was feeling OK but on rep #4 I was finding on each of the efforts I was hitting the 3 hills (Mrs Macs, ABC Pool and the last one coming back over the expressway) that made it a killer. Had the quicker guys come past me over the last few minutes and I was way short of the Stone Gates as the clock ticked over 36 minutes.
Managed to get back in 36.44 covering 9.25ks for the session, averaging 4 min per/k
Found the set tougher than what it should have been and I now really need to freshen up before Sundays race if I'm to get to Bondi in a reasonable time.

Prior to the session we conducted our HuRTS City to Surf team draw that saw some good teams formed, Race favorites has to be Captain Nicky Roberts and this band that include Angus, Heyden and Dickie Large all in good form and will be hard to beat. My tip however is Barts and his Also Rans with number 5 runner Leech capable of running 50 minutes
The team I do feel sorry for is C.T , he's not in good form and to make matters worse he has to carry half of Ireland although in his favour he does have Mikey L who will probably beat C.T home this year.
My Trifecta for the Day is;
1. Barts and the Also Rans
3. Scotty's Sensations

Very easy 8ks with clients around the park early doors before dropping in to the re opened PAP for a few laps. Nice and cruisy 1600m before venturing over the road for coffee and muffins.


Sunday, August 6, 2017

Sunday Long - City to Surf Course

A 6.30am start saw a small team for the regular 6k loop that included, Laura, C.T Marko Branagan and North Shore boys who ventured over the bridge in Leech and Jerome. Easy pace before returning to the café to find Barts, Scotty O and Lewis ready to join.
Unfortunately that was the last we saw of them though as Jerome, Mark, Leech and I decided to head out the park once again and hit the City to Surf course for a final hit out before the big day next week. Stunning morning as we headed down New South Head Rd before the tough climb up Heartbreak made even harder with the big headwind hitting us all the way (lets hope that's not the same next week). Up and over Dover Heights and back into Bondi Beach that looked as good as ever that had the North Shore boys drooling. 20ks done at this point and the start coming from the beach is a killer, very steep and as Jerome & Mark seemed to cruise both Eoin and I were struggling. A regroup at the top before easing our way back to the park and happy to hit the café with just under 25ks done for the mornings hit out.
24.6ks in 1hr:53 averaging 4.37s, pretty happy with that considering the hills covered and the way I was feeling throughout.
Ks were: 5.04, 4.48, 4.32, 4.37, 4.40, 4.35, 4.43, 4.42, 4.30, 4.44, 4.23, 4.36, 4.46, 4.40, 4.28, 4.28, 4.28, 4.24, 4.15, 4.37, 4.46, 4.55, 4.18, 4.24, 4.05

Enjoyed a coffee with the team post run.

Rest day tomorrow.


Thursday, August 3, 2017

Getting back into it.

Tuesday. After a week in Uluru with limited sleep, excessive alcohol and averaging about 4 buffet breakfasts each day I knew my first session back was going to hurt. Met up with once again a small team at the Passenger Terminal and once Brendan had barked out his orders for the 2k reps we were away. You can tell it was a smaller team when Brendan is leading the first group out and I was happy just to piggy back on both Enda and Angus Boyd to help carry me home in 6.56
Return leg harder as Macca and Marc Ashworth were my help but by the time the 2ks were done I was pretty much the same. 3rd rep and I was dropped as early as the bridge at 500m and basically just happy to tempo the rest of the way tucking in with Champ and Big Sam T.
Times, 6.55, 7.03, 7.30
A decent cool down with Enda, Brendan and Jack the Lad got me to 12ks for the day.

Wednesday. 8ks first up with clients and after heading into the city I was surprised to see Hoey and Taffy2 Craig waiting and ready to join for the final City to Surf midweek run with me. Pretty easy heading out enjoying a chat before the steady climb up Heartbreak, No one really pushed with Hoey about 15m ahead of me and I the same for Craig. Pace picked slightly on the return as I got back to the car at Woolloomooloo with just under 15ks done averaging 4.44s
23ks for the day

Thursday. Swimming been slack lately once again so found the time with clients to knock out a steady 2ks. Nothing hard but really do need to keep it ticking over especially in the colder winter months.
Down to Rushcutters at lunch and set up the cones for the 400m efforts, Small but decent team out and with the 'Elites' doing there own thing it was Lewis leading the charges around. Once again I found myself behind Angus and keeping Enda honest throughout.
Times down slightly but was coming in each time around 75-76 and somehow managed to finish it off with a fast lap 68

Friday. Headed to Centennial on the bike for a few cruisy laps, cold but lovely morning although the park was pretty quiet and I found myself getting bored until some Galah decided he wanted to suck my wheel the whole way and sit in. Annoying at first but it did mean I was being kept honest as I ticked the Ks off. A good 60 minutes on the bike before returning home.

Not a bad week back in the end. Striders 10k tomorrow, not sure I'll get to do due to work but its a great run at Lane Cove especially with City to Surf only one week away.

Have a great weekend
Train/Race Well
Stay Safe