Been pretty lax on the recording of training, start n miss, is the standard cycle. So not going to worry too much if i dont get it all down. Just get it in and get down what i do. Might give the old weekly tally jornal style thing a miss though.
Last weekend, having completed the week of no excuses put in my best run for some time. Billy from Willy in 2:51:##, putting it up there with the recent Glenbrook from Woodford run. In both cases had turned up to run cause I was going this sort of distance in training any way and thought the atmosphere of an event would make it more funna. Both cases found good rythm early and kept building.
More importantly though this song (and the rest of the EP) has got be considered my go to music currently. Cant get enough of it.
Friday, August 27, 2010
Monday, August 16, 2010
A week of no excuses
After stuffing around and hiding behind some very weak excuses for missing training sessions the time has come to stop stuffing around. Which is why I am hence forth officially declaring this the 'week of no excuses'. The plan as predetermined by the world of joined conversations. commonly referred to as Twitter, is to miss no sessions this week. To make sure that every session planned is competed (as opposed to started). To get back into a rhythm of training tired.
To make sure this is achieved the key to success is to tell no one of the planned sessions. For it is internal feedback that is all I need. So a public commitment to a hiden plan is the platform for success in this week of significance to Australia.
If you see me sitting with my head deep down in a schooner of lemonade Sat night you will know the reason, or reasons as the case may be. You may just find me half way in or balancing tentatively on the lip. either way you will just know.
Monday 16th August
Session 1 in the week of no excuses, a 34 min 15sec run from the Mansion on on Marshall with Dr Phil. Back into short running tights for the first morning since the change. Though accompanied by thermal and beanie. Looped round the extended home run trail as per mapped runs. Some rolling hills and plenty of side streets. Much fun. Hope the good Dr's foot has not blown out again.
Session 2 for the week of no excuses, a solo expedition through espresso run in 27mins 27sec's. Had no plan of pushing and ran well within myself. This is a short day of short comfortable sessions not a day to wipe myself out for the rest of the week. Very happy with the time given the eased nature of perceived pace. Always a joy to run to Ms L Allen.
Session3 and the last for the first day of the week of no excuses. A rapid turn around from espresso run to grab the swimming stuff and head to the woods for 1500m swim with sleep Train. Might I in the process of full disclosure here indicate I never actually swim with him. More he graces us brick like swimming plebs with his presence in the lane, kindly no kicking me in the face as he laps me again. Was toying with adding an extra 500m but foot cramp reminded me that this is the first week back. Build it and it will come. Spent 1000m of swim with pull buoy to give legs some time out.
To make sure this is achieved the key to success is to tell no one of the planned sessions. For it is internal feedback that is all I need. So a public commitment to a hiden plan is the platform for success in this week of significance to Australia.
If you see me sitting with my head deep down in a schooner of lemonade Sat night you will know the reason, or reasons as the case may be. You may just find me half way in or balancing tentatively on the lip. either way you will just know.
Monday 16th August
Session 1 in the week of no excuses, a 34 min 15sec run from the Mansion on on Marshall with Dr Phil. Back into short running tights for the first morning since the change. Though accompanied by thermal and beanie. Looped round the extended home run trail as per mapped runs. Some rolling hills and plenty of side streets. Much fun. Hope the good Dr's foot has not blown out again.
Session 2 for the week of no excuses, a solo expedition through espresso run in 27mins 27sec's. Had no plan of pushing and ran well within myself. This is a short day of short comfortable sessions not a day to wipe myself out for the rest of the week. Very happy with the time given the eased nature of perceived pace. Always a joy to run to Ms L Allen.
Session3 and the last for the first day of the week of no excuses. A rapid turn around from espresso run to grab the swimming stuff and head to the woods for 1500m swim with sleep Train. Might I in the process of full disclosure here indicate I never actually swim with him. More he graces us brick like swimming plebs with his presence in the lane, kindly no kicking me in the face as he laps me again. Was toying with adding an extra 500m but foot cramp reminded me that this is the first week back. Build it and it will come. Spent 1000m of swim with pull buoy to give legs some time out.
Monday, August 9, 2010
Gnomes Resplended in Surf From City
Had a great day out yesterday with 13 gnomes in the iconic event that is the Surf from City. 13 Gnomes, of which more than half had never previously partaken, and an accompaniment of 7 Gnome instructors, combined with 3 Richmond Rhinos and 1 Rhino trainer, all took to the streets with the multitudes to experience the sensational atmosphere that is an event like this.
Thanks to City Rails excellent forethought and planning the day began at Penrith station at 5.50am to begin the journey in by bus. Transfer at Blacktown to train before the final switch at Central to join city circle the long way round to St James. Amazed that more than 1 gnome had never been to Central previously but reminded that this is the best part of my job.
Stick that on your value added stats and publish it on a website, you bureaucratic w#####ers.
The nervous chatter on the train was in epic proportions. To the gnomes this was their own personal North Face. I love watching the excitement unfold on these trips. We made the trucks by about 10 seconds at Hyde Park and dispersed to various colour groups for the run. Happy to see all gnomes know their colours by yr 8-12.
Personally had a great time on run. Having the confidence that enough gnomes had been in before and were now able to lead new time gnomes (again one for MySchool.bullshit.com to find a value for) meant I got to run with the red group for the first time in years and find space early enough to run at a relatively unbroken stride. Sat just over a level of comfort and was very pleased with the 58.##mins.
Felt for the young folk trying to get bags sorted at red. Clearly having not received them till well after many latter starting groups bags. Patients is a virtue, and one not clearly displayed I was sorry to observe by many people around the baggage area. As always enjoyed the cold shower, cappuccino and muffin (in sequence not in combo) and spent a very nice afternoon sitting in the sun and enjoying hearing the personal conquests as gnomes arrived at the ocean. In particular the younger gnomes who had so much fun they bought ice creams half way up heart break hill.
Another epic journey home to see SWMBO at the closing of her baby shower a touch after 5pm. These are the most valuable times for the gnomes that partake, and despite my slightly shoulder chipped remarks that pop out on occasions, it's days like this that more than out weigh the bad ones.
Great event that is getting better, with new challenges as it grows, by my standards each year. looking forward to gnomes do Surf from City 2011, with binary baby on board. By the way who was that good looking bloke zoomed in on in Maroon singlet, short skins, white hat and sunnies as the channel 10 live coverage came to an end?
Thanks to City Rails excellent forethought and planning the day began at Penrith station at 5.50am to begin the journey in by bus. Transfer at Blacktown to train before the final switch at Central to join city circle the long way round to St James. Amazed that more than 1 gnome had never been to Central previously but reminded that this is the best part of my job.
Stick that on your value added stats and publish it on a website, you bureaucratic w#####ers.
The nervous chatter on the train was in epic proportions. To the gnomes this was their own personal North Face. I love watching the excitement unfold on these trips. We made the trucks by about 10 seconds at Hyde Park and dispersed to various colour groups for the run. Happy to see all gnomes know their colours by yr 8-12.
Personally had a great time on run. Having the confidence that enough gnomes had been in before and were now able to lead new time gnomes (again one for MySchool.bullshit.com to find a value for) meant I got to run with the red group for the first time in years and find space early enough to run at a relatively unbroken stride. Sat just over a level of comfort and was very pleased with the 58.##mins.
Felt for the young folk trying to get bags sorted at red. Clearly having not received them till well after many latter starting groups bags. Patients is a virtue, and one not clearly displayed I was sorry to observe by many people around the baggage area. As always enjoyed the cold shower, cappuccino and muffin (in sequence not in combo) and spent a very nice afternoon sitting in the sun and enjoying hearing the personal conquests as gnomes arrived at the ocean. In particular the younger gnomes who had so much fun they bought ice creams half way up heart break hill.
Another epic journey home to see SWMBO at the closing of her baby shower a touch after 5pm. These are the most valuable times for the gnomes that partake, and despite my slightly shoulder chipped remarks that pop out on occasions, it's days like this that more than out weigh the bad ones.
Great event that is getting better, with new challenges as it grows, by my standards each year. looking forward to gnomes do Surf from City 2011, with binary baby on board. By the way who was that good looking bloke zoomed in on in Maroon singlet, short skins, white hat and sunnies as the channel 10 live coverage came to an end?
Tuesday, August 3, 2010
Drive By On Struggle Street
Had a shocker last week. Not too sure on the exact reasons for it but just lacked a touch of anything to get me going in the training department. So bad I was not only driving down struggle street, but to be more accurate in my performance one might suggest I had broken down at the exact mid way point with equal distance and long climbs to get out on either side.
It just occurred to me that in fact my car broke down at a certain mts runners mothers house on Douglas.
Not sure of the reasons for the low levels of motivation and energy. Most likely a combination of 4 days and three nights looking after 35, 15-17 year olds, at gnomes go skiing. Change in diet, lack of sleep and 3 days solid on ski's I assume take some impact.
This combined with the 3hr run on Saturday following. The run that Sleep Train piked mid way because clearly we set too difficult training runs and that left Dr Phil back on the side lines with his pesky foot ailments. A run that in all fairness should smash me up given the lack of build up.
In the ends it all equated to a week with 2 runs, both at a level well below par. In particular the Tue BMMC standard where I think the time was round 1hr 4mins. Some 8 minutes slower than has become standard of late.
Remedy = a weekend of no alarms and no training. Put it all on black I say leave no eggs out for the second basket.
The outcome, it seems is that perhaps in this instance it worked. By Sunday afternoon driving home from lunch in Maitland. Doesn't everyone drive 2hrs 30mins each way for a nice park to have lunch? By the drive home from Maitland I was itching to join the runners and cyclists I saw on the side of the road.
Come Monday I was feeling revived and ready. A good thing given Sydney Marathon is now a touch under 2 months away. Hoping the mood and energy now stabilises for a period of consistent preseason based training. Who knows a preseason event in the Sydney Marathon may provide a bigger improvement in my shit house marathon time than I current aspire!
Monday 2nd August
PM double session. Despite the itch, the desire, the eagerness Monday AM just don't do it for me. PM'd a lap around Espresso after work to the inspiration of Mumford & Sons. Felt great and hit the feel only pacing to be surprised with a 26min 44sec lap. That is more like it.
Backed up with a swim in the Wood at 5.30pm. Here it should be noted the desired start time is clearly 5.45pm to avoid the swim lesson - squad lane use overlap and get a lane before the side crawlers take over. Knocked over 2km at a solid intensity to wrap up a good afternoon.
Tuesday 3rd August
AM from Sleep Trains with the owner himself and megaphone. The more I get to know megaphone the more I realise he is purely a GPB substitute. May New Zealand be kind to a lost soul from Glenmore Park. Both ST and I were under the pump so took the express version turn off at 5 ways with megaphone tagging along. Again short but solid tempo, particularly out o from Warrimoo Leagues HQ. 29mins 33secs.
PM no training, rushed home to catch Fox 2 at 3pm for North Face 2010. Good to see many glimpses of BMMC runners and whilst it was in reality expected for 2009 race winner to be a feature in this years coverage. The cameo early for vstaR was a built in surprise. Who knows we may see him training again before the change of seasons (yes?).
Wednesday 4th August
AM from the Lucasville Resort with Whollie. Cruised around the streets of Glenbrook and Brooklands for a very social 50mins. Evening session wiped out with kitchen reno's requiring attention.
Thursday 5th August
It must be ending, the extended off season of many a bmmc runner that is. Summer has been smelt and the masses are returning. So will say the headlines of the B Mts Gazette if they have their finger on the pulse. It was a group of six that departed the Mansion on Marshall at 5.59pm with vstaR and Lady GaGa return to the fold in joining the reliable ones of Sleep Train, Fat Kiwi, Megaphone and I for a trip around the usual Thursday run. Was amused at the pace some showed up the major climb today (and by the amount of debris blown onto the track recent winds). 1hr 8mins all up.
PM into town to gather the gnomes packages for the impending C2S. Joined SWMBO for the fixed gear gold sprints they are running at the Galleries. Had a 'fun' race against another crowd dweller, and despite my happiness with claimed time. It was all I could do to prevent myself from vomiting post race. A clear reminder to myself why I don't race round the lactic threshold. Who wants to hurt that much? Good to catch up with the absent W.E.S for dinner.
Friday 6th August
I know I did something but retrospective writing is failing the mind.
Saturday 7th August
Booked in for baby classes at Nepean Hospital, so a return to recent history with a 5.20am start for 2hrs with Whollie. Began at Mansion on Marshall and eased through Mt Riv, Blaxland, Glenbrook and Lapstone. Touched on the outskirts of the low lands before returning up stairs past RAAF base and through Knapsack Reserve trails home. A nice 2hrs with much time dedicated to discussing the Emu's likely win over Nths at back to Penrith day.
It just occurred to me that in fact my car broke down at a certain mts runners mothers house on Douglas.
Not sure of the reasons for the low levels of motivation and energy. Most likely a combination of 4 days and three nights looking after 35, 15-17 year olds, at gnomes go skiing. Change in diet, lack of sleep and 3 days solid on ski's I assume take some impact.
This combined with the 3hr run on Saturday following. The run that Sleep Train piked mid way because clearly we set too difficult training runs and that left Dr Phil back on the side lines with his pesky foot ailments. A run that in all fairness should smash me up given the lack of build up.
In the ends it all equated to a week with 2 runs, both at a level well below par. In particular the Tue BMMC standard where I think the time was round 1hr 4mins. Some 8 minutes slower than has become standard of late.
Remedy = a weekend of no alarms and no training. Put it all on black I say leave no eggs out for the second basket.
The outcome, it seems is that perhaps in this instance it worked. By Sunday afternoon driving home from lunch in Maitland. Doesn't everyone drive 2hrs 30mins each way for a nice park to have lunch? By the drive home from Maitland I was itching to join the runners and cyclists I saw on the side of the road.
Come Monday I was feeling revived and ready. A good thing given Sydney Marathon is now a touch under 2 months away. Hoping the mood and energy now stabilises for a period of consistent preseason based training. Who knows a preseason event in the Sydney Marathon may provide a bigger improvement in my shit house marathon time than I current aspire!
Monday 2nd August
PM double session. Despite the itch, the desire, the eagerness Monday AM just don't do it for me. PM'd a lap around Espresso after work to the inspiration of Mumford & Sons. Felt great and hit the feel only pacing to be surprised with a 26min 44sec lap. That is more like it.
Backed up with a swim in the Wood at 5.30pm. Here it should be noted the desired start time is clearly 5.45pm to avoid the swim lesson - squad lane use overlap and get a lane before the side crawlers take over. Knocked over 2km at a solid intensity to wrap up a good afternoon.
Tuesday 3rd August
AM from Sleep Trains with the owner himself and megaphone. The more I get to know megaphone the more I realise he is purely a GPB substitute. May New Zealand be kind to a lost soul from Glenmore Park. Both ST and I were under the pump so took the express version turn off at 5 ways with megaphone tagging along. Again short but solid tempo, particularly out o from Warrimoo Leagues HQ. 29mins 33secs.
PM no training, rushed home to catch Fox 2 at 3pm for North Face 2010. Good to see many glimpses of BMMC runners and whilst it was in reality expected for 2009 race winner to be a feature in this years coverage. The cameo early for vstaR was a built in surprise. Who knows we may see him training again before the change of seasons (yes?).
Wednesday 4th August
AM from the Lucasville Resort with Whollie. Cruised around the streets of Glenbrook and Brooklands for a very social 50mins. Evening session wiped out with kitchen reno's requiring attention.
Thursday 5th August
It must be ending, the extended off season of many a bmmc runner that is. Summer has been smelt and the masses are returning. So will say the headlines of the B Mts Gazette if they have their finger on the pulse. It was a group of six that departed the Mansion on Marshall at 5.59pm with vstaR and Lady GaGa return to the fold in joining the reliable ones of Sleep Train, Fat Kiwi, Megaphone and I for a trip around the usual Thursday run. Was amused at the pace some showed up the major climb today (and by the amount of debris blown onto the track recent winds). 1hr 8mins all up.
PM into town to gather the gnomes packages for the impending C2S. Joined SWMBO for the fixed gear gold sprints they are running at the Galleries. Had a 'fun' race against another crowd dweller, and despite my happiness with claimed time. It was all I could do to prevent myself from vomiting post race. A clear reminder to myself why I don't race round the lactic threshold. Who wants to hurt that much? Good to catch up with the absent W.E.S for dinner.
Friday 6th August
I know I did something but retrospective writing is failing the mind.
Saturday 7th August
Booked in for baby classes at Nepean Hospital, so a return to recent history with a 5.20am start for 2hrs with Whollie. Began at Mansion on Marshall and eased through Mt Riv, Blaxland, Glenbrook and Lapstone. Touched on the outskirts of the low lands before returning up stairs past RAAF base and through Knapsack Reserve trails home. A nice 2hrs with much time dedicated to discussing the Emu's likely win over Nths at back to Penrith day.
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