Tuesday, 27 June 2017

Tuesday - HuRTS 20 minutes hills + tempo

Tested out the new Asics Gel Hyperspeed's today - I didn't realise how much I missed these! They were fantastic, super light and comfortable. Enough support without being too restrictive. Another new session for me today. Met the crew at the gates of St Mary's at 12:25pm. Not a huge group today, probably due to the Gold Coast this weekend. The first 20 minutes was simply running up and down a short hill just near The Domain. Kept the pace solid yet comfortable, knowing that a 5km tempo followed. All up was 5.17km worth of hills, with Quentin on my tail keeping me honest. A five minute break which included a walk back to the gates before starting the '5km' tempo (measured 4.78km on my watch, but this is well known). Quentin and I started in the final '3:30 pace' group (although arguably a few others should have joined us - namely Toby). I was really happy with this, as again it felt strong and controlled, without red-lining at all. The first kilometer was quicker due to being a net downhill, then the following were within a second of each other. 3:24's average, with Quentin and I working together and keeping the pace consistent. A great session, lots of variety. With a 5km warm-up and 5km cool-down, just under 21km all up. Only got a little bit of dirt on the inside of my right shoe, so not a disaster after all. Manflu seems to have gone as well, so an extra bonus.

Monday, 26 June 2017

Monday - 15km + strides

Finally feeling good again! Out and around Manly for my usual Monday run. 15km in 4:13's. Finished off with strides - even felt strong on these as well. I think that my manflu is cured!

Sunday, 25 June 2017

Sunday - 20km easy

Met Justin and Ben at the pool, deciding to stick to 20km. Luckily the pace was nice and easy - just what I needed. We picked up Tim at Dee Why, just running to the fire station. Felt better on the way back, but kept the pace very nice and relaxed. 20km in 4:43's. Hopefully I will come good in the next day or two.

Saturday, 24 June 2017

Saturday - 15km easy

I had half committed to at least showing up at the pool to warm-up to Curl Curl for Parkrun, but upon waking up I knew that I was wasting my time (plus, I don't want to pullout two weeks in a row). So put on the new shoes and just ran my usual Monday loop, really nice and easy. An amazing sunrise, for the first time in a long time I was back to basics and really just enjoyed being outdoors and running. And there was no doubt in my mind that I should have done Parkrun - I was just feeling flat, and intensity would have just pushed me over the edge. 15km in 4:35's.

Friday, 23 June 2017

Friday - 10km

This cold is bloody annoying! Felt really flat this morning, but forced myself out for an easy 10km around the beachfront. Wore a few layers. 4:28's, so the pace wasn't bad - it just felt terrible. I really want to do Parkrun tomorrow, but might have to substitute it for another easy run - trying to race 5km feeling how I feel right now will just make me more miserable. Better to try and get rid of it and start fresh again next week. Other than Striders, I haven't actually entered any other races until the City2Surf. I might need some consistent weeks of solid training to get a half decent result in August.

Thursday, 22 June 2017

Thursday - HuRTS 10 x 400m (2:00 cycle), 4 x 150m

Very happy to be back out there training with the squad again - just a pity that I am right in the middle of suffering an annoying cold. On the bright side, today's session was probably the best of the lot considering how I felt. Not a bad turnout today. We actually got to run the session on the proper oval at Rushcutters Bay this time. 10 is a lot of reps, so although it is a shorter speed-based session, it's very easy to get carried away and blow up. So I just sat with Quentin for the first eight reps, after this I fell off slightly for the last two reps which wasn't surprising given how I felt. The first rep was the slowest at 73 seconds, with the rest being very consistent at 70-71, with the last two at 72 seconds. Then we finished off with some 150m sprints. I took these more as strides, simp,y keeping the controlled and just getting through them. All up, a good little session that hasn't completely killed me. 12km of warming-up and cooling-down for just over 17km all up. Now I've just got to rug up and keep up the Fisherman's Friends.

Wednesday, 21 June 2017

Wednesday - 20km + strides

Back into it this morning, feeling much better! Got out the new Mizuno Wave Hitogami's (I'd been delaying this until the weather cleared), and felt comfortable and great. I met Darren along the beachfront about 3km into the run. Did the usual Shelly to Fairlight loop and return. Got back to the lagoon just before Darren finished and ran the final 6km back to Shelly Beach and then home. So nice to see no clouds in the sky! 20km in 4:23's. Finished with my usual strides down Pine Lane. Speaking of new shoes, I just ordered another pair of Asics Gel Hyperspeeds last night to go with my two new pairs of Saucony Type A Racers. I'll need to get a new wardrobe!