Saturday, November 18, 2017
Wednesday, November 15, 2017
45 continuous for my first Tuesday HurTS session in a year. Feeling more and more confident with the achilles following the added glute exercises so set off with the intention of sticking to Macca for as long as I could.
Session is 7 x 2mins on, 1 off, 5min jog followed by 20mins tempo. Stuck to Macca until the turn, catching Enda just as we started the 5 min jog. Very impressed to see Cathy Liu only 100m back, got into the tempo return and stuck to Enda before pushing ahead from Mrs Macs back home.
Really happy with that averaging 3:49's for the whole 45mins. 3km cool down with Scotty and Q.
Monday, November 13, 2017
Ran 12km with the Monday HuRTs crew chatting mostly to Enda, Brendon F and Hoey. Best run I've had since injury. Felt like I was finally flowing and achilles better than ever at the end. Have done some new glute medius exercises (my "Stephen Bradbury" exercises) so perhaps they are setting everything up properly.
4:36's br a great confidence boost.
Sunday, November 12, 2017
Got out at lunchtime on Friday for an easy 10km around the wharves with Gidon, Jeet, Jerome and Mark.
Then it was the Beer Mile. Arrived and was very nervous. Watched the B Race and was even more nervous, especially seeing JC and Jac both hurling big style.
Plan was the same as always, multiple swigs but just keep them going, 100m of burping while jogging then 300m hard. Had a ding dong battle with Birchy and Brendan early on with Craig Mc just ahead. Pulled ahead of them towards the last lap but had Nick Roberts come flying by me with 100m to go and I had nothing. Happy to finish and with exactly the same time as last year (8:31).
Here it is: https://m.youtube.com/watch?v=hMYUSvdWviY
Then on to O'Malley's for what is becoming the biggest social night of the year.
Thursday, November 09, 2017
Out early before our department lunch and Crossy was keen to do a tempo. I ageed to go with him provided it was no quicker than 3:50's.
Did a nice route around Blackwater Bay but by Anzac Bridge (7km ish) I was struggling to hold on. Each km split was between 3:45 - 3:50 until we climbed the bridge where I blew out to a 4:24!
Chest still very tight but fitness is appalling. Nice to get it done though and thanks to Crossy.
Lost as usual on the Cup. My annual contribution to the Allens banking team.
Sunday, November 05, 2017
Well, longest run in a long while. Did the North Head loop (16.6km) in 1:12:24 (4:22's). Bouncing along nicely with a much higher cadence than recently. Maybe that Parkrun yesterday was just the ticket.
Nice to do a different loop if a very familiar one. Achilles good, right knee a bit sore.
Saturday, November 04, 2017
Have decided to try and get in a regular habit of doing Parkruns. I'm a bit worried that all my running is at a slow pace these days so need to get the legs used to some faster stuff. Didn't want to go full bore though (chest still very tight post cold) so a tempo it was.
Got up and did my usual eccentric loading and roll out which had the achilles feeling good. Woke Mags up and headed over with Kirst who was doing some laps of the oval. Started very easily mid pack and spent 2km overtaking people. Was in about 7th at 2km and noticed the bloke 100m in front of me cut the corner at the netball courts the cheating bastard. Resolved there and then to beat him. Took me until the final 300m to get past him (and a significant pick up in the final km) but karma was restored.
All up 4th in 18:43. It's a start.
Jogged back up the track to see Mags having a great run not having done this for a few months. I think she came in at high 22's but looked great doing so and put a few middle aged men to shame.