8 x 500's - 100 secs,43 SR,100,32,101,40,98,37,101,41,99,40,102,24,102
Avg Rep 100.3 (1:40mins) Avg SR 36 secs. 3k WU, 3k WDA nice controlled session for me today albeit a little frustrating having
to hold back to ensure that I didn't go too much faster than sub 3:25 pace.
Like it or not, I will rarely exceed sub 3:25 for the next three months.
Lets see if my body can handle three to four months of 72-73 k's a week
before I get get stuck into the quicker stuff. Anyway, I averaged 1:40:3
for today's reps with a range between 98 and 102 seconds. Very short
recoveries averaging 36 seconds and a fair bit of cheerleading out there
ensured that I had my hands on my knees after some of the later reps. I
can't wait till I floor it at this session again - my PB average of 94:75
is sure to come in for a mauling!!
I was pleased to be the first one to recover and lead the way to and then
up Gold Coast Hill where I really put in on each of my two journies to the
top.
Langy, Glenda and Jonesy were all gutted after flogging themseleves a lot harder than I did on the 500's and turned down my invitation to do a Marathon pace warm down back to the Ship Inn. Fortunately, I ran into Brisbane Marathon winner, Siri Terjesen on her bike in the Gardens and we had a nice chat for the remainder of my warm down.
Tuesday, November 28, 2006
Monday, November 27, 2006
The Wild Colonial Boy
Thurs - 4k tempo in 16:30, 3k WU, 3k ED
Sat - 50 mins, 10k's @ 4:55 mins/km
Sun - 120 mins, 25k's @ 4:45 mins/km
Got up at 4:30 am on Thursday and was out the door at 5am for my earliest start to a run since I made my comeback. It was a good tempo session and then I was ready for the much anticipated first day of the 1st Ashes test!
I had an interesting day at the Gabba to say the least. I had secured 8 tickets and invited 7 mates along and we had a great day starting with a breakfast bbq and a few beers. We got there early enough to avoid the queues and we're having a great time watching the Aussies get on top. Plenty of good natured sledging and bantering going on. With an hour to go, a Pom in a red shirt was standing in front of me slowly going through his wallet and obscuring my view. I politely asked him to sit down and he clearly decided to antagonise me by pretending to fumble his way through his wallet and continue to obscure my view. I had a skinful in me by this stage and as such, was a little short on patience and again asked him to sit down - this time in a much harsher tone of voice. The Pom's mate got scared and ran for the usher who came over and managed to get the Pom to sit down and all was ok. In hindsight, security at that point pegged me as a 'volatile character'. Half an hour later with just five overs to go I gave some departing Poms a boisterous and sendoff , chortling "Don't forget to close the door on your way out, you Pommie losers!". That was it - two cops came up to me and said 'we're going to have to remove you from the premises!' I went quietely and was handed a 'move on' notice becoming one of 43 people ejected from the Gabba that day. It was definite overkill on the part of security to evict me as we've all seen far worse 'offences' at the cricket go unpunished. Of course, that's only one side to the story - no doubt the Poms saw it differently.
Ironically, things turned nasty after I was evicted. In the biased eyes of the large mob of Aussies sitting behind me, one of their own had been turfed for seemingly nothing and the Pom in the red shirt was still there. As such, the rowdier elements of the mob unleashed a torrent of verbal abuse on the Pom in the red shirt and soaked him with beer on the way out. Probably none of this would have happened if security had more sense. Still i didn't let it put a dampner on a fabulous day.
Although not hungover, I put off my normal Friday recovery run till Saturday because I got called into the office for four hours overtime on my day off so that threw my schedule out. When I finally got around to that recovery run late on Saturday afternoon, it went well.
With only two weeks to Kurrawa, I was conscious of putting in an honest effort for my Sunday long run along the Kedron Brook. My preparation was less than ideal as I was again stuck in the office catching up on work on Sunday arvo when I should have been eating a good lunch. Starting after 5pm and fuelled with a GU, I opened proceedings with a 4:39 first k and then settled down comfortably churning out 4:45 k's. I topped up with a GU half way through the run and continued to run strongly as darkness enveloped me. It was quite pleasant running out there in the dark far away from the distant lights of suburbia until I bonked with eight mins to go. I managed to survive the lack of energy and the shakes, enduring the last eight minutes telling myself to imagine it was the closing stages of a Marathon and I needed to close out the race.
Gees, it was good to get stuck into some tucker when I got home!!!
Sat - 50 mins, 10k's @ 4:55 mins/km
Sun - 120 mins, 25k's @ 4:45 mins/km
Got up at 4:30 am on Thursday and was out the door at 5am for my earliest start to a run since I made my comeback. It was a good tempo session and then I was ready for the much anticipated first day of the 1st Ashes test!
I had an interesting day at the Gabba to say the least. I had secured 8 tickets and invited 7 mates along and we had a great day starting with a breakfast bbq and a few beers. We got there early enough to avoid the queues and we're having a great time watching the Aussies get on top. Plenty of good natured sledging and bantering going on. With an hour to go, a Pom in a red shirt was standing in front of me slowly going through his wallet and obscuring my view. I politely asked him to sit down and he clearly decided to antagonise me by pretending to fumble his way through his wallet and continue to obscure my view. I had a skinful in me by this stage and as such, was a little short on patience and again asked him to sit down - this time in a much harsher tone of voice. The Pom's mate got scared and ran for the usher who came over and managed to get the Pom to sit down and all was ok. In hindsight, security at that point pegged me as a 'volatile character'. Half an hour later with just five overs to go I gave some departing Poms a boisterous and sendoff , chortling "Don't forget to close the door on your way out, you Pommie losers!". That was it - two cops came up to me and said 'we're going to have to remove you from the premises!' I went quietely and was handed a 'move on' notice becoming one of 43 people ejected from the Gabba that day. It was definite overkill on the part of security to evict me as we've all seen far worse 'offences' at the cricket go unpunished. Of course, that's only one side to the story - no doubt the Poms saw it differently.
Ironically, things turned nasty after I was evicted. In the biased eyes of the large mob of Aussies sitting behind me, one of their own had been turfed for seemingly nothing and the Pom in the red shirt was still there. As such, the rowdier elements of the mob unleashed a torrent of verbal abuse on the Pom in the red shirt and soaked him with beer on the way out. Probably none of this would have happened if security had more sense. Still i didn't let it put a dampner on a fabulous day.
Although not hungover, I put off my normal Friday recovery run till Saturday because I got called into the office for four hours overtime on my day off so that threw my schedule out. When I finally got around to that recovery run late on Saturday afternoon, it went well.
With only two weeks to Kurrawa, I was conscious of putting in an honest effort for my Sunday long run along the Kedron Brook. My preparation was less than ideal as I was again stuck in the office catching up on work on Sunday arvo when I should have been eating a good lunch. Starting after 5pm and fuelled with a GU, I opened proceedings with a 4:39 first k and then settled down comfortably churning out 4:45 k's. I topped up with a GU half way through the run and continued to run strongly as darkness enveloped me. It was quite pleasant running out there in the dark far away from the distant lights of suburbia until I bonked with eight mins to go. I managed to survive the lack of energy and the shakes, enduring the last eight minutes telling myself to imagine it was the closing stages of a Marathon and I needed to close out the race.
Gees, it was good to get stuck into some tucker when I got home!!!
Wednesday, November 22, 2006
Midweek long run....on the bitumen
90mins, 18k's @ 4:53 mins/km
Gees, it was nice to cruise along the Kedron Brook track this morning instead of on the tready now that my Fitness First membership has expired. I felt comfortable throughout and the 90 minutes passed in the blink of an eye. Ran past Andy P out for a ride on his bike and exchanged high fives as we went past. It was a rare encounter as I don't run into many fellow PCRG's out there.
BIG DAY tomorrow!!!!! I'll be off to the Gabba for the first day of the first test, so will have to be up early tomorrow morning to complete a 50 minute session with a tempo effort thrown in before I got to a Breakfast BBQ at 7am. Can't wait to get stuck into the Poms - those Poms on and off the field!! C'mon Aussie!!!
Gees, it was nice to cruise along the Kedron Brook track this morning instead of on the tready now that my Fitness First membership has expired. I felt comfortable throughout and the 90 minutes passed in the blink of an eye. Ran past Andy P out for a ride on his bike and exchanged high fives as we went past. It was a rare encounter as I don't run into many fellow PCRG's out there.
BIG DAY tomorrow!!!!! I'll be off to the Gabba for the first day of the first test, so will have to be up early tomorrow morning to complete a 50 minute session with a tempo effort thrown in before I got to a Breakfast BBQ at 7am. Can't wait to get stuck into the Poms - those Poms on and off the field!! C'mon Aussie!!!
Tuesday, November 21, 2006
Fresh and fast!!
5 x 1min, 30JR outbound, 30SR then 30 sec efforts with 30JR inbound
I think coming into a speedwork session fresh from a recovery week agrees with me - I certainly ran like a fresh staying thorougbred first up over 1400m this morning. I had run well at this session when I last did it as the jogging recoveries are tailor made for my high aerobic fitness base at the moment and I always manage to recover with a brisker jog than most.
Runing at West End this morning, I lined up right at the front as I always do for speedwork and was on the pace in the usual mad dash at the start. Then Andy moved into the lead trailed by Gary and myself. Gary dropped me on the 3rd one minute effort and set off after Andy whilst I motored along in third trailed by a pack including Slash, Glenda, Jonesy and Azza. I was feeling strong, concentrating on running a little faster than sub 3:30 min pace and I must have been doing no slower than 4:20's-4:30's for my recovery jogs - they felt easy and comfortable.
After five reps, we paused for a break with Gary finishing 20 metres in front of me and Andy about 30 metres in front of me. I was surprised to turn around and notice the chase pack almost 20 metres behind me. It didn't feel like I had gone fast enough to gap them by that much. But I knew that I would have to put in a hard effort on the return leg to catch up to the pack and try and finish at the same time as them otherwise they would know that I had spent myself in the outbound leg!!
Gary was running well this morning and caught up to me pretty quickly, but I managed to slowly gain on the pack in front of me. About 500m from home, I was determined not to let Andy catch me and with a strong but controlled finish, I managed to pass Azza, hold Andy at bay and hit the line right on the heels of my just agreed Kurrawa to Point Danger relay race partner, Slash. Jonesy and Glenda finished very strongly and I couldn't make any ground on them on the return leg. All in all, a very pleasing session.
Not long afterward, I was at the QSMC at the Gabba for preventative physio from Shane Lemcke and he gave my body the thumbs up. As usual, there were a few niggles that I need to keep an eye on but otherwise all is goinig well
I think coming into a speedwork session fresh from a recovery week agrees with me - I certainly ran like a fresh staying thorougbred first up over 1400m this morning. I had run well at this session when I last did it as the jogging recoveries are tailor made for my high aerobic fitness base at the moment and I always manage to recover with a brisker jog than most.
Runing at West End this morning, I lined up right at the front as I always do for speedwork and was on the pace in the usual mad dash at the start. Then Andy moved into the lead trailed by Gary and myself. Gary dropped me on the 3rd one minute effort and set off after Andy whilst I motored along in third trailed by a pack including Slash, Glenda, Jonesy and Azza. I was feeling strong, concentrating on running a little faster than sub 3:30 min pace and I must have been doing no slower than 4:20's-4:30's for my recovery jogs - they felt easy and comfortable.
After five reps, we paused for a break with Gary finishing 20 metres in front of me and Andy about 30 metres in front of me. I was surprised to turn around and notice the chase pack almost 20 metres behind me. It didn't feel like I had gone fast enough to gap them by that much. But I knew that I would have to put in a hard effort on the return leg to catch up to the pack and try and finish at the same time as them otherwise they would know that I had spent myself in the outbound leg!!
Gary was running well this morning and caught up to me pretty quickly, but I managed to slowly gain on the pack in front of me. About 500m from home, I was determined not to let Andy catch me and with a strong but controlled finish, I managed to pass Azza, hold Andy at bay and hit the line right on the heels of my just agreed Kurrawa to Point Danger relay race partner, Slash. Jonesy and Glenda finished very strongly and I couldn't make any ground on them on the return leg. All in all, a very pleasing session.
Not long afterward, I was at the QSMC at the Gabba for preventative physio from Shane Lemcke and he gave my body the thumbs up. As usual, there were a few niggles that I need to keep an eye on but otherwise all is goinig well
Monday, November 20, 2006
Recvoery week ends
Sat - 50 mins, 10k's @ 4:55 mins/km
Sun - 90 mins, 18k's @ 4:55 mins/km
My well timed recovery week ended with two easy runs. I still have some minor shin soreness brought about by my cold and was grateful for the chance to do some easy runs.
Am looking forward to three consecutive weeks of 72k's or more leading up to Kurrawa to Duranbah 2 x 25k relay.
Sun - 90 mins, 18k's @ 4:55 mins/km
My well timed recovery week ended with two easy runs. I still have some minor shin soreness brought about by my cold and was grateful for the chance to do some easy runs.
Am looking forward to three consecutive weeks of 72k's or more leading up to Kurrawa to Duranbah 2 x 25k relay.
Friday, November 17, 2006
Initiating a rookie!
2 x 5min Surges, hill repeats
I attended my first ever PCRG Friday speedwork session this morning to make up for missing out on Tuesday. There were only 13-14 in attendance and I was pleased to see that Azza was there as he is at my level at the moment and would be sure to keep me honest.
A rookie, 'Steve' was also there - having his first session with the PCRG. He had a bit of upper body bulk however and I didn't pay him much notice, figuring he wouldn't be duking it out with Azza and I. So, as Azza and I lead the way into the Gardens for the first surge, it was a surprise to see the rookie overtake us and quickly put 5 metres on us. 'No worries' I thought - 'he'll blow up shortly'. But the rookie impressed by leading the first surge throughout and again taking the lead on the way out for the second surge.Azza and I were in close attendance running around 3:30 pace and I was feeling sluggish, but pretty good considering the recent cold. I started thinking 'Gees - this could be the first rookie to ever lead a whole session if he keeps it up'. Then I thought 'Glenda and the boys won't be too impressed if they find out a rookie had dictated terms to us - I better do something about this!'
As is turned out, the rookie hit the wall about 2:15 into the second surge slowing down drastically as Azza and I passed him just before we made our turnarounds. The rookie dug deep to hold on to Azza and I for a while and I offered him some encouragement 'Think of your goals! You can do it! C'mon!' and then I immediately increased the tempo and dropped him! I ran a ten second negative split back to the Goodwill Bridge and a distressed rookie trailed me home by some distance. Wanting to tighten the screws, I urged Pat to start the hill reps NOW! Pat handed me the markers and I quickly made my way around to the QUT grass hill and powered up, dropping the markers along the way. I was feeling strong now and my aerobic fitness was coming into play as I ran the hills strongly and recovered at a brisk pace downhill. Azza was hot on my heels throughout and the rookie was doing the survival shuffle in the middle of the pack!! I finished of the session feeling great although my recovery time was a little longer than usual - no doubt due to the recent cold.
I complimented 'Steve' afterwards saying that he had put in one of the best PCRG rookie efforts ever and urged him to come along on Tuesday and see how he could back it up.
Now, I should add that I'm not a masochist, but gees, I love ensuring that rookies have a painful initiation to the PCRG!!
I attended my first ever PCRG Friday speedwork session this morning to make up for missing out on Tuesday. There were only 13-14 in attendance and I was pleased to see that Azza was there as he is at my level at the moment and would be sure to keep me honest.
A rookie, 'Steve' was also there - having his first session with the PCRG. He had a bit of upper body bulk however and I didn't pay him much notice, figuring he wouldn't be duking it out with Azza and I. So, as Azza and I lead the way into the Gardens for the first surge, it was a surprise to see the rookie overtake us and quickly put 5 metres on us. 'No worries' I thought - 'he'll blow up shortly'. But the rookie impressed by leading the first surge throughout and again taking the lead on the way out for the second surge.Azza and I were in close attendance running around 3:30 pace and I was feeling sluggish, but pretty good considering the recent cold. I started thinking 'Gees - this could be the first rookie to ever lead a whole session if he keeps it up'. Then I thought 'Glenda and the boys won't be too impressed if they find out a rookie had dictated terms to us - I better do something about this!'
As is turned out, the rookie hit the wall about 2:15 into the second surge slowing down drastically as Azza and I passed him just before we made our turnarounds. The rookie dug deep to hold on to Azza and I for a while and I offered him some encouragement 'Think of your goals! You can do it! C'mon!' and then I immediately increased the tempo and dropped him! I ran a ten second negative split back to the Goodwill Bridge and a distressed rookie trailed me home by some distance. Wanting to tighten the screws, I urged Pat to start the hill reps NOW! Pat handed me the markers and I quickly made my way around to the QUT grass hill and powered up, dropping the markers along the way. I was feeling strong now and my aerobic fitness was coming into play as I ran the hills strongly and recovered at a brisk pace downhill. Azza was hot on my heels throughout and the rookie was doing the survival shuffle in the middle of the pack!! I finished of the session feeling great although my recovery time was a little longer than usual - no doubt due to the recent cold.
I complimented 'Steve' afterwards saying that he had put in one of the best PCRG rookie efforts ever and urged him to come along on Tuesday and see how he could back it up.
Now, I should add that I'm not a masochist, but gees, I love ensuring that rookies have a painful initiation to the PCRG!!
Thursday, November 16, 2006
Back in business with two easy tens
Wed - 50 mins, 10k's @ 4:55 mins/km
Thurs - 50 mins, 10k's @ 5:00 mins/km
After what turned out to be a mild cold characterised by extreme lethargy and an achey sensation in my back and legs I was back in business yesterday. I left it till 6pm before commencing an easy run at dusk along the Kedron Brook. The run turned out to be easier than expected which was pleasing. I finished at 7pm and with 35 hours between then and speedwork on Friday, I decided to do today's run at midday allowing me 17 hours recovery time before that run and another 17 hours recovery time before speedwork on Friday.
At midday - it was off to Fitness First for my last run on the treadmill before my 12 month contract expires tomorrow!! There were no feelings of nostalgia as I cruised through another easy 10k's and am feeling about 95% at this stage and will hopefully be 100% tomorrow morning.
Thurs - 50 mins, 10k's @ 5:00 mins/km
After what turned out to be a mild cold characterised by extreme lethargy and an achey sensation in my back and legs I was back in business yesterday. I left it till 6pm before commencing an easy run at dusk along the Kedron Brook. The run turned out to be easier than expected which was pleasing. I finished at 7pm and with 35 hours between then and speedwork on Friday, I decided to do today's run at midday allowing me 17 hours recovery time before that run and another 17 hours recovery time before speedwork on Friday.
At midday - it was off to Fitness First for my last run on the treadmill before my 12 month contract expires tomorrow!! There were no feelings of nostalgia as I cruised through another easy 10k's and am feeling about 95% at this stage and will hopefully be 100% tomorrow morning.
Wednesday, November 15, 2006
A minor cold
I did not attend speedwork or go to work yesterday after waking up with a minor cold.
I'm feeling much better now but am still a little weak and instead of training this morning, I went to work at 6:30am. The plan is to regain strength as the day goes along and do a run after work at around 3pm. I'll do speedwork on Friday this week and all going well I should still be able to do five days of training as per usual. Fortunately, this week is a recovery week so I'll only need to do about 60k's instead of 72.
I'm feeling much better now but am still a little weak and instead of training this morning, I went to work at 6:30am. The plan is to regain strength as the day goes along and do a run after work at around 3pm. I'll do speedwork on Friday this week and all going well I should still be able to do five days of training as per usual. Fortunately, this week is a recovery week so I'll only need to do about 60k's instead of 72.
Monday, November 13, 2006
Sunday - Heat training
Fri - 50mins, 10k's @ 5:00 mins/km
Sun 120mins, 24k's @ 4:55 mins/km
Some disorganisation and procrasitination saw me start Sunday's run at 7:45am and finish just before 10am in temperatures in excess of 30 degrees. The heat ensured that the pace was a little slower than my normal pace in the high 4:40's but otherwise it was a solid effort. Good heat training for the Kurrawa to Duranbah 25k relay leg if I do it! As of yet, I don't have a partner and will only flog myself in the race if my partner and I are a chance of winning or placing.
Things are humming along nicely at the moment. Bruno mentioned on Friday that my calves are in the best shape he's felt them so all's good!
Sun 120mins, 24k's @ 4:55 mins/km
Some disorganisation and procrasitination saw me start Sunday's run at 7:45am and finish just before 10am in temperatures in excess of 30 degrees. The heat ensured that the pace was a little slower than my normal pace in the high 4:40's but otherwise it was a solid effort. Good heat training for the Kurrawa to Duranbah 25k relay leg if I do it! As of yet, I don't have a partner and will only flog myself in the race if my partner and I are a chance of winning or placing.
Things are humming along nicely at the moment. Bruno mentioned on Friday that my calves are in the best shape he's felt them so all's good!
Thursday, November 09, 2006
A smelly run
Wed 90 mins, 18k's @ 5:00 mins/km
Thurs 50 mins, 10k's @ 4:57 mins/km
After catching up on some sleep, yesterday's midweek run on the tready went smoothly enough - 18k's in the bank.
Got home late from work last night and forgot to remove wet running shorts from the line after the storm and put them out to dry. So I had to throw a pair of sweaty, slightly wet and smelly running shorts into the dryer this morning before heading out for my run this morning. It was probably a good thing I didn't bring my pungent aroma to Pat's No Watch 1k and Pancake breakfast this morning.
From now on, I've decided that time trial weeks will see me do a 50 min recovery run on Thursday instead of the tempo run I've been doing. It was just as well as I only plodded for the first five k's today before coming good and running home comfortably.
Body is feeling good. Life as a runner is good. Its all good!
Thurs 50 mins, 10k's @ 4:57 mins/km
After catching up on some sleep, yesterday's midweek run on the tready went smoothly enough - 18k's in the bank.
Got home late from work last night and forgot to remove wet running shorts from the line after the storm and put them out to dry. So I had to throw a pair of sweaty, slightly wet and smelly running shorts into the dryer this morning before heading out for my run this morning. It was probably a good thing I didn't bring my pungent aroma to Pat's No Watch 1k and Pancake breakfast this morning.
From now on, I've decided that time trial weeks will see me do a 50 min recovery run on Thursday instead of the tempo run I've been doing. It was just as well as I only plodded for the first five k's today before coming good and running home comfortably.
Body is feeling good. Life as a runner is good. Its all good!
Tuesday, November 07, 2006
A rollercoaster life....
Sat- 120 mins - 22k's
Sun - 25 mins, 5 k's @ 5:00 mins/km
Tues - 3KTT - 10:20 - 3:26, 3:30, 3:24
Wow - what a coupla days it has been!
Friday, I still felt like I was coming down with a cold so decided to delay my recovery run till Sunday arvo, especially with a Mt Cootha run coming up on Saturday morning.
Saturday morning dawned with a beautifully drizzy day and a fog hanging over Mt Cootha. I still didn't feel 100% and struggled to maintain 5:00 pace for the first 30 minutes. Thankfully, Langy was patient and understanding. I kept in touch with Langy going up the mountain and felt much better after we stopped for a break up the top. Had to be careful of the quads going down the mountain on the slippery road and I speculated to Langy that Brisbane could do with a cable car running from the Regatta to the top of Mt Cootha - what a great tourist attraction!! And runners would be entitled to free trips down the cable car. That would enable us to run up the mountain three times on a Sunday long run but not have to worry about running down it!! Don't you think its a great idea? Anyway, I really started to feel much better once we got back to Coro Drive and Langy and I really lifted the temp for the last 35 minutes finishing off the two hours at around 4:20 pace. I then did half a shift at work and attended a wedding for a good mate that night and managed to restrict the damage to about 15 beers.
Sunday saw me doing another half shift in the office before getting my place ready for a BBQ that I was hosting on behalf of my good mate Lacho who was in town for a week's holiday before returning to the UK. Still, I managed to slip out for a 25 minute recovery run as the guests started to arrive. Ducked into Langy's backyard for a quick drink of water from the tap and was disgusted to see brown water running out. The maintenance needs a bit of work at your place, Langy!! A great afternoon and evening with good non-running friends followed and this time the damage was about 10 drinks. MJ was late to joining in the festivites thanks to Chelle who plied her with tequila at Chelle's Mexican themed birthday party the previous night.
Monday saw my long awaited appointment with allegist-immunologist Dr David Hayworth-Smith at Greenslopes Private Hospital. He suspects that I had a bad and unlucky six month run with my health and was pleased with the changes that I have made to my life to reduce the chances of contracting colds. He's pretty confident that I don't have a lactose intolerance and I had a blood test taken to test for allergies to wheat, house dust and many more. Took the day off work and went up to Kings's Beach for a swim with Lacho and RooBoy. Gees, I am a fish out of water and spent most of the hour in the surf snorting and wheezing.
I was a little tired arriving at the time trial this morning after four consecutive nights with less than eight hours sleep due to all the extra curricular activities but was confident that I could make my third consecutive imrovement in time as the legs had pulled up well from Saturday - the extra days break helped. Jonesy asked what I wanted to do and I responded 10:25 and he said 10:20 so I said I'd go with him and we would do 3:25, 3:30, 3:25. Jonesy and I worked together to 1k in 3:26. Jonesy then ensured that the pace did not slacken in the second k by giving me a push in the back because he couldn't pass me on the narrow path!! A 3:30 second k was the result. It was great to see Jonesy kick away down the hill next to the boatshed and charge home in 3:18 for a well deserved 10:15 PB. I concentrated on maintaining my stride and cadence and worked home in 3:24 for a 10:20. That was a nice honest hitout and I worked hard without shattering myself.
I put about $70 of bets on the Melbourne Cup working around my top five selections 1. Tawqeet 2. Pop Rock 3. Maybe Better 4. Geordieland and 5. Delta Blues. It was a real rush when the two Japanese horses kicked to the line together with Maybe Better hanging on for third!! Despite being a keen punter for well over a decade now, I'm primarily a win bet only punter and today I had managed to win my first trifecta and do it in the Cup! I had boxed the above 5 horses for 50 cents at a cost of $30 and I was optimistic that I had half of a probable trifecta dividend of about $3k to $4k given that the winner was 18-1! However, I was deflated big time when a dividend of $1227 was declared - the weight of professional money must have crunched the odds of that particular trifecta combination. Still, its hard to whinge about a $613 collect and $543 profit for the day.
The rollercoaster had its final dip shortly after the cup when I rushed out of the office early to assist MJ who's back had gone again. Hopefully she'll have a speedy recovery.
Sun - 25 mins, 5 k's @ 5:00 mins/km
Tues - 3KTT - 10:20 - 3:26, 3:30, 3:24
Wow - what a coupla days it has been!
Friday, I still felt like I was coming down with a cold so decided to delay my recovery run till Sunday arvo, especially with a Mt Cootha run coming up on Saturday morning.
Saturday morning dawned with a beautifully drizzy day and a fog hanging over Mt Cootha. I still didn't feel 100% and struggled to maintain 5:00 pace for the first 30 minutes. Thankfully, Langy was patient and understanding. I kept in touch with Langy going up the mountain and felt much better after we stopped for a break up the top. Had to be careful of the quads going down the mountain on the slippery road and I speculated to Langy that Brisbane could do with a cable car running from the Regatta to the top of Mt Cootha - what a great tourist attraction!! And runners would be entitled to free trips down the cable car. That would enable us to run up the mountain three times on a Sunday long run but not have to worry about running down it!! Don't you think its a great idea? Anyway, I really started to feel much better once we got back to Coro Drive and Langy and I really lifted the temp for the last 35 minutes finishing off the two hours at around 4:20 pace. I then did half a shift at work and attended a wedding for a good mate that night and managed to restrict the damage to about 15 beers.
Sunday saw me doing another half shift in the office before getting my place ready for a BBQ that I was hosting on behalf of my good mate Lacho who was in town for a week's holiday before returning to the UK. Still, I managed to slip out for a 25 minute recovery run as the guests started to arrive. Ducked into Langy's backyard for a quick drink of water from the tap and was disgusted to see brown water running out. The maintenance needs a bit of work at your place, Langy!! A great afternoon and evening with good non-running friends followed and this time the damage was about 10 drinks. MJ was late to joining in the festivites thanks to Chelle who plied her with tequila at Chelle's Mexican themed birthday party the previous night.
Monday saw my long awaited appointment with allegist-immunologist Dr David Hayworth-Smith at Greenslopes Private Hospital. He suspects that I had a bad and unlucky six month run with my health and was pleased with the changes that I have made to my life to reduce the chances of contracting colds. He's pretty confident that I don't have a lactose intolerance and I had a blood test taken to test for allergies to wheat, house dust and many more. Took the day off work and went up to Kings's Beach for a swim with Lacho and RooBoy. Gees, I am a fish out of water and spent most of the hour in the surf snorting and wheezing.
I was a little tired arriving at the time trial this morning after four consecutive nights with less than eight hours sleep due to all the extra curricular activities but was confident that I could make my third consecutive imrovement in time as the legs had pulled up well from Saturday - the extra days break helped. Jonesy asked what I wanted to do and I responded 10:25 and he said 10:20 so I said I'd go with him and we would do 3:25, 3:30, 3:25. Jonesy and I worked together to 1k in 3:26. Jonesy then ensured that the pace did not slacken in the second k by giving me a push in the back because he couldn't pass me on the narrow path!! A 3:30 second k was the result. It was great to see Jonesy kick away down the hill next to the boatshed and charge home in 3:18 for a well deserved 10:15 PB. I concentrated on maintaining my stride and cadence and worked home in 3:24 for a 10:20. That was a nice honest hitout and I worked hard without shattering myself.
I put about $70 of bets on the Melbourne Cup working around my top five selections 1. Tawqeet 2. Pop Rock 3. Maybe Better 4. Geordieland and 5. Delta Blues. It was a real rush when the two Japanese horses kicked to the line together with Maybe Better hanging on for third!! Despite being a keen punter for well over a decade now, I'm primarily a win bet only punter and today I had managed to win my first trifecta and do it in the Cup! I had boxed the above 5 horses for 50 cents at a cost of $30 and I was optimistic that I had half of a probable trifecta dividend of about $3k to $4k given that the winner was 18-1! However, I was deflated big time when a dividend of $1227 was declared - the weight of professional money must have crunched the odds of that particular trifecta combination. Still, its hard to whinge about a $613 collect and $543 profit for the day.
The rollercoaster had its final dip shortly after the cup when I rushed out of the office early to assist MJ who's back had gone again. Hopefully she'll have a speedy recovery.
Friday, November 03, 2006
Coming up for air!!!
Wed - 90 mins, 18k's @ 5:00mins km
Thurs - 75 mins, 15k's @ about 5:00 mins km
Have been very time challenged(I'm trying to erase the word 'busy' from my vocabulary as it sounds too much like an excuse)this week and have just spent the last two days on a WH&S Officer course when I normally have my two days off work!
Wednesday saw me on the tready for my longest mid week run in two years - you beauty! Thursday saw me postpone my run till the afternoon as I wasn't willing to sacrifice sleep in order to train and make the start of the course at 8am. I was also feeling a tad achey in the joints and in case I was coming down with something, I did a very easy 15k instead of 10k's with a hard 4k tempo. Ran around the river, whilst the Cool Night Classic was being run and stopped for several breaks.
Feeling fine today. Have a 5k recovery run this arvo. Because of my crowded social calender this weekend, will take the rare step of doing a Sat long run - 2hrs around Mt Cootha with Langy.
Thurs - 75 mins, 15k's @ about 5:00 mins km
Have been very time challenged(I'm trying to erase the word 'busy' from my vocabulary as it sounds too much like an excuse)this week and have just spent the last two days on a WH&S Officer course when I normally have my two days off work!
Wednesday saw me on the tready for my longest mid week run in two years - you beauty! Thursday saw me postpone my run till the afternoon as I wasn't willing to sacrifice sleep in order to train and make the start of the course at 8am. I was also feeling a tad achey in the joints and in case I was coming down with something, I did a very easy 15k instead of 10k's with a hard 4k tempo. Ran around the river, whilst the Cool Night Classic was being run and stopped for several breaks.
Feeling fine today. Have a 5k recovery run this arvo. Because of my crowded social calender this weekend, will take the rare step of doing a Sat long run - 2hrs around Mt Cootha with Langy.
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