The miserable, stormy morning in Sydney fortunately cleared up by lunchtime. just in time for the HuRTs 45min fartlek! Somehow I managed to sneak it in between back-to-back meetings but felt significantly better for it.
The fartlek is 1min on, 30sec off for 45minutes. Run out from St Mary's towards Walsh Bay and turn at 22:30. The aim is to run at 10km pace on the "ons" and slower on the "offs", and to make it back to the Stone Gates at 45mins (i.e. keep a consistent pace out and back). It's the first HuRTs session I ever did and probably still my favourite.
I ran with Sam the whole we - he is really strong and just dropped me at the end. We were keeping between 3:20 and 3:30s in the efforts. We got 12.17km, which is the furthest I've ever done. Total of about 15km for the session. Very happy with the day's work.
Now for the Muzz's welcome home dinner!
Tuesday, 31 May 2011
Monday, 30 May 2011
Linda
Did the Balmoral Burn Sunday. As expected, it was tough and once again proved my total lack of sprinting ability! Did 2 minutes flat, tied for 40-somethingth place. It's not the same cardiovascular fatigue you get from a 10km race or half marathon, but at the end of the 2 minutes, my legs were burning, my head hurt and I was totally stuffed!
Swamped at work today so couldn't get out at lunch. Ducked out after work for a quick Linda. She is one seriously mean girl! It's a simple workout, but one of the toughest:
For time, complete 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (RXd is 1.5x bodyweight but I did 90kg plates plus the bar)
Bench press (RXd is bodyweight but I did 60kg plates plus the bar)
Clean (RXd is 3/4 bodyweight and I did 20kg plates plus the ezybar so about 55kg total)
The deadlifts were physically the hardest, and I tried to make sure I kept really explosive on the cleans. Really tough workout - took just over 26 minutes. I warmed up practising OH squats and actually feel like I'm getting better! Now for more work and a solid sleep.
Swamped at work today so couldn't get out at lunch. Ducked out after work for a quick Linda. She is one seriously mean girl! It's a simple workout, but one of the toughest:
For time, complete 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (RXd is 1.5x bodyweight but I did 90kg plates plus the bar)
Bench press (RXd is bodyweight but I did 60kg plates plus the bar)
Clean (RXd is 3/4 bodyweight and I did 20kg plates plus the ezybar so about 55kg total)
The deadlifts were physically the hardest, and I tried to make sure I kept really explosive on the cleans. Really tough workout - took just over 26 minutes. I warmed up practising OH squats and actually feel like I'm getting better! Now for more work and a solid sleep.
Saturday, 28 May 2011
Striders 10km
Friday consisted of a long, boozy lunch followed by Annabel's birthday dinner. Lots of tasty food sorely lacking in nutrients and lots of alcohol of various shapes and sizes. Woke up at 6am and figured that since I was awake I might as well do the Striders 10km at North Head. I'm glad I did and I actually felt better running than I thought I would. After rushing to get there (I admit, I drove rather than ran to the start), I set out with Scott, Sam, Ray and Richard at about 3:20 pace.
Unfortunately at about 3km I felt like I just couldn't hold it. I've been trying to focus on "control" when running races; exercising control over my pace so I don't blow up before the end! To that end, I slowed to a manageable 3:35ish pace and led the little pack I was in for most of the race. Unfortunately, my pacing was "too good" and I'd left nothing in reserve so about 4 guys came past me in the last few hundred metres! Ended up coming 22nd in 35:53. Pretty happy with the time as it's only about 20seconds off my PB and I definitely wasn't well enough prepared to be running at my best. I didn't feel nearly as good today as I did last week - I missed that floating feeling, when you feel like your feet are hardly toughing the ground and you're just skimming the surface as you run. I suspect the red wine and pizza didn't help. Sam had another great run, getting in under 35mins.
After the race, Quentin (who came 2nd overall) and I did a few more km's - around the North Head trails, down to the Bower and back. Total of about 17km for the day. Then spent the early afternoon moving a few cubic metres of topsoil from the front yard to the back yard - fun stuff. Turned on the TV late arvo and saw Macca winning his Shute Shield game for Sydney Uni. Yet another corporate athlete: giving tax advice by day and smashing heads on the footy field on the weekend!
Balmoral Burn tomorrow. I'm a little nervous after Tom & Tiger's horror stories. I'll see how it goes.
Unfortunately at about 3km I felt like I just couldn't hold it. I've been trying to focus on "control" when running races; exercising control over my pace so I don't blow up before the end! To that end, I slowed to a manageable 3:35ish pace and led the little pack I was in for most of the race. Unfortunately, my pacing was "too good" and I'd left nothing in reserve so about 4 guys came past me in the last few hundred metres! Ended up coming 22nd in 35:53. Pretty happy with the time as it's only about 20seconds off my PB and I definitely wasn't well enough prepared to be running at my best. I didn't feel nearly as good today as I did last week - I missed that floating feeling, when you feel like your feet are hardly toughing the ground and you're just skimming the surface as you run. I suspect the red wine and pizza didn't help. Sam had another great run, getting in under 35mins.
After the race, Quentin (who came 2nd overall) and I did a few more km's - around the North Head trails, down to the Bower and back. Total of about 17km for the day. Then spent the early afternoon moving a few cubic metres of topsoil from the front yard to the back yard - fun stuff. Turned on the TV late arvo and saw Macca winning his Shute Shield game for Sydney Uni. Yet another corporate athlete: giving tax advice by day and smashing heads on the footy field on the weekend!
Balmoral Burn tomorrow. I'm a little nervous after Tom & Tiger's horror stories. I'll see how it goes.
Thursday, 26 May 2011
Wednesday, 25 May 2011
Shameful
Didn't have much time so went down to the gym with Shaun intending to do Blake. Instead we met the boys and did the 1-18 pushup routine*. Did the first round of Blake and had a brain explosion! The OH walking lunges felt terrible, I couldn't crank out consecutive box jumps and I didn't get a single HSPU out as I started seeing stars!!!! It's the first Crossfit WOD I've bailed on. Shameful. Maybe my body is telling me something. Did about 40 pullups after (10 chest to bar explosive, 10 strict, 20 L-pullups with different grip). Laughed as Min offered me $10 if I could break the bar with my chest doing CTB.
Not happy with the performance. Will smash myself tomorrow. Or rest if I'm still feeling crap. Don't feel like I deserve the work-sponsored birthday cake this arvo.
Saw Muzza's video of the K2 and K4 last night. The boy is looking like a machine!!!
Photos
K2 1,000m video
K4 1,000m video
*1-18pushups:
- Partner up, start with 1 pushup, then alternate with your partner each doing a set from 2, 3, etc.
- Your rest is the amount of time it takes for your partner to get the set done
- Strict pushups (chest to floor and straight arm, trying to keep your elbows close to your body) only
Not happy with the performance. Will smash myself tomorrow. Or rest if I'm still feeling crap. Don't feel like I deserve the work-sponsored birthday cake this arvo.
Saw Muzza's video of the K2 and K4 last night. The boy is looking like a machine!!!
Photos
K2 1,000m video
K4 1,000m video
*1-18pushups:
- Partner up, start with 1 pushup, then alternate with your partner each doing a set from 2, 3, etc.
- Your rest is the amount of time it takes for your partner to get the set done
- Strict pushups (chest to floor and straight arm, trying to keep your elbows close to your body) only
Tuesday, 24 May 2011
HuRTs 4 x 10mins
My whole body was stiff this morning from the Seven yesterday. Respect to the workout! Being on the phone to clients in London til after 11pm didn't help either.
Ran down to the Opera House with Andrew and Shauny for the HuRTs 4 x 10mins session. Big group today and a lot of the guys are pushing pretty hard at the moment. I ran just behind the second pack with Richard G and Pete. We did 3 reps with the squad, then one back towards the office. Average paces for the three were 3:36, 3:27, 3:48. On the out runs, I was just trying to get further than the art gallery, and coming back just trying to get back to the gates. Whole session was 12.5km in about 54mins. I'm happy with my speed at the moment, but just need to work on keeping that pace up and not exploding after 15km like I did in the half!
Ran down to the Opera House with Andrew and Shauny for the HuRTs 4 x 10mins session. Big group today and a lot of the guys are pushing pretty hard at the moment. I ran just behind the second pack with Richard G and Pete. We did 3 reps with the squad, then one back towards the office. Average paces for the three were 3:36, 3:27, 3:48. On the out runs, I was just trying to get further than the art gallery, and coming back just trying to get back to the gates. Whole session was 12.5km in about 54mins. I'm happy with my speed at the moment, but just need to work on keeping that pace up and not exploding after 15km like I did in the half!
Monday, 23 May 2011
Seven
Got down to the gym at lunch to find the boys (Russ, JT, Min) had set up for The Seven. It's a hero WOD consisting of:
Seven rounds of seven reps of the following:
Knees to elbows
Thrusters (RXd 135lb, we did 55kg)
Kettlebell swings (RXd 2pood, we did 30kg dumbbell)
Pullups
Handstand pushups
Deadlifts (RXd 245lb, we did 85kg = 80kg plates + bar on the Smith Press)
Burpees
I'd forgotten how tough this workout is. It's deceptive because the rounds are short so you can get explosive, but it literally works every muslce group so the blood is continually flowing all over your body and you never really recover. I did it in 32:41 but I was behind Russ and probably behind Shauny who finished late. My HSPUs need some serious work and I need to get deeper in the thrusters. Everything else felt pretty good, except that the deadlifts were hard on my lower back after all the lifting and moving of boxes and furniutre over the weekend! Burpees were a killer after deadlifts - no explosiveness whatsoever. I feel sorry for other people using the weights room sometimes, because we must look like total freaks; doing handstands, yelling at each other, sweating up a storm, and squealing like little girls on the last rep!
I saw little Ando after the workout. She is a total machine of a corporate athlete as well - she's down to teaching 4 BodyAttack classes per week, but she's thrown in a bunch of spin and pump classes on top!
I was planning on running home tonight but I have to call a client in London so it's looking doubtful.
Birthday tally included a great new singlet, socks and visor from Annabel's mum (new race kit perhaps), an interesting-looking book from the ALSOs, a mortar&pestle and iPod shuffle from Annabel, a coffee grinder from Ann, some wine and the Paleo cookbook from the Boys and mum&dad are looking at a wok. All up a great haul!!! Very excited to try out the new shuffle whilst wearing my new race gear, fuelled by the food in the Paleo cookbook (potentially cooked in a new wok) and the coffee ground in my new grinder!!!
Seven rounds of seven reps of the following:
Knees to elbows
Thrusters (RXd 135lb, we did 55kg)
Kettlebell swings (RXd 2pood, we did 30kg dumbbell)
Pullups
Handstand pushups
Deadlifts (RXd 245lb, we did 85kg = 80kg plates + bar on the Smith Press)
Burpees
I'd forgotten how tough this workout is. It's deceptive because the rounds are short so you can get explosive, but it literally works every muslce group so the blood is continually flowing all over your body and you never really recover. I did it in 32:41 but I was behind Russ and probably behind Shauny who finished late. My HSPUs need some serious work and I need to get deeper in the thrusters. Everything else felt pretty good, except that the deadlifts were hard on my lower back after all the lifting and moving of boxes and furniutre over the weekend! Burpees were a killer after deadlifts - no explosiveness whatsoever. I feel sorry for other people using the weights room sometimes, because we must look like total freaks; doing handstands, yelling at each other, sweating up a storm, and squealing like little girls on the last rep!
I saw little Ando after the workout. She is a total machine of a corporate athlete as well - she's down to teaching 4 BodyAttack classes per week, but she's thrown in a bunch of spin and pump classes on top!
I was planning on running home tonight but I have to call a client in London so it's looking doubtful.
Birthday tally included a great new singlet, socks and visor from Annabel's mum (new race kit perhaps), an interesting-looking book from the ALSOs, a mortar&pestle and iPod shuffle from Annabel, a coffee grinder from Ann, some wine and the Paleo cookbook from the Boys and mum&dad are looking at a wok. All up a great haul!!! Very excited to try out the new shuffle whilst wearing my new race gear, fuelled by the food in the Paleo cookbook (potentially cooked in a new wok) and the coffee ground in my new grinder!!!
Sunday, 22 May 2011
My birthday!!! (and the Manly Fun Run)
My birthday pressie to myself: 3rd place in the Manly Fun Run!!! Stoked!
After claiming last night that I had 'recovered pretty well' after the run yesterday, my legs were definitely feeling the 30km when I woke up. I met Sam at the race start at North Steyne and he was in a similar state. Neither of us knew what to expect in terms of the field, but soon recognised Richard, Scott and Ben warming up. I assumed they'd smash us given our training yesterday.
The pace was quick along the beachfront, with Richard, Scott and a guy in orange (who I didn't recognise) cranking out around 3:20s all the way to the surf club. Sam and I tucked in just behind but I was aware that I wouldn't be able to sustain the pace to the finish. At Shelley Beach, however, my legs suddenly remembered the hill sprints I had done with Bobo a few weeks back and I found myself passing the lead pack up the hill! Sam and I traded the lead for the next few kms, dropping everyone except Scott. I loved the course - very hilly, very scenic and along areas that I train on often! Somehow my legs actually started to feel really good at about 2km. I managed to stay with Sam & Scott to the 'Biggest Loser' parade ground, at which point they gapped me by about 50m. They extended that to about 200m by the finish, but I was absolutely stoked to hold on and take a podium spot! Quentin, Andrew and Tom gave me a birthday pressie by not turning up.
Bit of controversy as one of the marshalls directed us the wrong way down Darley Rd and we ended up going about 500m less than intended. I don't think it would've made a difference as we were a fair way ahead at that point, but if we get DQd I won't be too worried: I had a great run, my legs felt good and I'm now more confident than ever that I'll be able to go well in some of the bigger races later this year.
Me, Scott and Sam at the finish.
Sam is a total freak. He epitomises my idea of the 'corporate athlete'. He has a job that most people could not a) get and b) perform even if they devoted all their time to it. He has 4 boys under the age of 8. He ran a lot more than 100km this week and yet he still pulled out a very close 2nd place in the race today! Inspirational? Yep. Animal? Absolutely!
There was a great atmosphere at the race this morning. As we doubled back on most of the field, we were getting cheers and claps. I guess that's what it's like for the really fast guys up front in normal races? I also saw a lot of people I knew including Ian Kennedy, DJ and Angus. Ian came about 6th, DJ had another great run (he just keeps improving!), and I think Angus' system was a bit shocked by the incline to North Head.
Entered City2Surf this morning and qualified for a preferred bib which is always good. I'm getting really excited about the Coastal Classic in June too. Need to do some more trail runs before then though.
In the shorter term, I'm looking forward to some birthday cake this afternoon!! Hopefully I don't have to work this arvo. Traing-wise I'll probably give myself the rest of the day off ...
Muzza's results update: 2 silver medals!!!! In the k2 1000m and k4 1000m. Both were very close I understand. He unfortunately missed the final of the k1 200m - trying to cram too much in?? Unbelievable job anyway by the big fella.
After claiming last night that I had 'recovered pretty well' after the run yesterday, my legs were definitely feeling the 30km when I woke up. I met Sam at the race start at North Steyne and he was in a similar state. Neither of us knew what to expect in terms of the field, but soon recognised Richard, Scott and Ben warming up. I assumed they'd smash us given our training yesterday.
The pace was quick along the beachfront, with Richard, Scott and a guy in orange (who I didn't recognise) cranking out around 3:20s all the way to the surf club. Sam and I tucked in just behind but I was aware that I wouldn't be able to sustain the pace to the finish. At Shelley Beach, however, my legs suddenly remembered the hill sprints I had done with Bobo a few weeks back and I found myself passing the lead pack up the hill! Sam and I traded the lead for the next few kms, dropping everyone except Scott. I loved the course - very hilly, very scenic and along areas that I train on often! Somehow my legs actually started to feel really good at about 2km. I managed to stay with Sam & Scott to the 'Biggest Loser' parade ground, at which point they gapped me by about 50m. They extended that to about 200m by the finish, but I was absolutely stoked to hold on and take a podium spot! Quentin, Andrew and Tom gave me a birthday pressie by not turning up.
Bit of controversy as one of the marshalls directed us the wrong way down Darley Rd and we ended up going about 500m less than intended. I don't think it would've made a difference as we were a fair way ahead at that point, but if we get DQd I won't be too worried: I had a great run, my legs felt good and I'm now more confident than ever that I'll be able to go well in some of the bigger races later this year.
Me, Scott and Sam at the finish.
Sam is a total freak. He epitomises my idea of the 'corporate athlete'. He has a job that most people could not a) get and b) perform even if they devoted all their time to it. He has 4 boys under the age of 8. He ran a lot more than 100km this week and yet he still pulled out a very close 2nd place in the race today! Inspirational? Yep. Animal? Absolutely!
There was a great atmosphere at the race this morning. As we doubled back on most of the field, we were getting cheers and claps. I guess that's what it's like for the really fast guys up front in normal races? I also saw a lot of people I knew including Ian Kennedy, DJ and Angus. Ian came about 6th, DJ had another great run (he just keeps improving!), and I think Angus' system was a bit shocked by the incline to North Head.
Entered City2Surf this morning and qualified for a preferred bib which is always good. I'm getting really excited about the Coastal Classic in June too. Need to do some more trail runs before then though.
In the shorter term, I'm looking forward to some birthday cake this afternoon!! Hopefully I don't have to work this arvo. Traing-wise I'll probably give myself the rest of the day off ...
Muzza's results update: 2 silver medals!!!! In the k2 1000m and k4 1000m. Both were very close I understand. He unfortunately missed the final of the k1 200m - trying to cram too much in?? Unbelievable job anyway by the big fella.
Saturday, 21 May 2011
First blog - long run
For a while I've intended to start a training diary, and I figured that a blog is as good a way as any to do so! People at work are always asking what training program I'm on or what I'm eating. Fact is that I'm a very average athlete - I'm surrounded by people who are significantly more talented and more dedicated than I am. The difference is that I wear a suit! I'm certainly not the first person to juggle a career and training, and I'm definitely not the best at it, but I feel that I am doing it quite well and am keen to share my experience.
Why now? I've just started training again after 2 weeks of the Dreaded Lurgy. 2 weeks of no exercise is some serious time off for me and it feels seriously good to be back into it. Makes me even more inspired to try to keep up the training around work. Since then, I've:
- Run 2 very easy 7kms to get back into it
- Raced the Sydney half marathon: I got a PB but exploded with 6km to go
- Done 3 crossfit sessions: including one playing with my new gymnastics rings, which are awesome
- Pulled through 2 HuRTs lunchtime runs: each was around 15.5km total, getting up to some good pace intervals
This week I've also been juggling a lot of different things at work and we've locked in a wedding venue, so it's been pretty busy but good so far. In addition, I've been experimenting with this 'sleep-cycle' alarm app, which is meant to wake you up when you're in a light phase of sleep (seems to work but you still need to get to bed early enough to get a good night's rest!). I actually feel rested, so maybe it works.
Enough background - on to today's session. Met Sam & Quentin for a long one at 6:30am. I prepped with a protein shake, a massive cup of coffee and probably 600ml of water and Endura. Thank goodness I did because it turned into a solid run! 30.5km in 2:05 - Nth Steyne, Narrabeen Lagoon, Dee Why coastal path, Shelley Beach and home. We were hovering around 4:00min/km for most of it - average for the session (including warmup and warm down) of 4:04min/km. I felt really comfortable at that pace for most of the run, until about 23km. We were doing 3:48's at that point and it was just a little quick. I held on til Shelley at which point Sam & I carried on and let Quentin do a bit more. The guy is a machine - big new job and still manages to pull out a 19th in the SMH Half Mara and is aiming to hit 3:33 pace for the GC marathon! Crazy.
Really happy with the session today because it's my longest one since bailing out of the 6FT, and the body feels fine now. It was a stunning morning and I saw a lot of people that I know out and about. We really do live in paradise! Have to admit that I was pretty tired at the end of the run, but nothing that a brekky of berry/banana smoothie, poached eggs, mushrooms and smoked salmon can't fix!
Hopefully the legs are OK for this race tomorrow.
Oh, almost forgot. The Muzz (my baby brother) won both his semi finals at World Cup 2 in Racice last night! So, he's in the A Final of the K2 1,000m (with Dave Smith) and the K4 1,000m (with Dave, Tate and Jacob Clear). Awesome work by the big fella!!
Why now? I've just started training again after 2 weeks of the Dreaded Lurgy. 2 weeks of no exercise is some serious time off for me and it feels seriously good to be back into it. Makes me even more inspired to try to keep up the training around work. Since then, I've:
- Run 2 very easy 7kms to get back into it
- Raced the Sydney half marathon: I got a PB but exploded with 6km to go
- Done 3 crossfit sessions: including one playing with my new gymnastics rings, which are awesome
- Pulled through 2 HuRTs lunchtime runs: each was around 15.5km total, getting up to some good pace intervals
This week I've also been juggling a lot of different things at work and we've locked in a wedding venue, so it's been pretty busy but good so far. In addition, I've been experimenting with this 'sleep-cycle' alarm app, which is meant to wake you up when you're in a light phase of sleep (seems to work but you still need to get to bed early enough to get a good night's rest!). I actually feel rested, so maybe it works.
Enough background - on to today's session. Met Sam & Quentin for a long one at 6:30am. I prepped with a protein shake, a massive cup of coffee and probably 600ml of water and Endura. Thank goodness I did because it turned into a solid run! 30.5km in 2:05 - Nth Steyne, Narrabeen Lagoon, Dee Why coastal path, Shelley Beach and home. We were hovering around 4:00min/km for most of it - average for the session (including warmup and warm down) of 4:04min/km. I felt really comfortable at that pace for most of the run, until about 23km. We were doing 3:48's at that point and it was just a little quick. I held on til Shelley at which point Sam & I carried on and let Quentin do a bit more. The guy is a machine - big new job and still manages to pull out a 19th in the SMH Half Mara and is aiming to hit 3:33 pace for the GC marathon! Crazy.
Really happy with the session today because it's my longest one since bailing out of the 6FT, and the body feels fine now. It was a stunning morning and I saw a lot of people that I know out and about. We really do live in paradise! Have to admit that I was pretty tired at the end of the run, but nothing that a brekky of berry/banana smoothie, poached eggs, mushrooms and smoked salmon can't fix!
Hopefully the legs are OK for this race tomorrow.
Oh, almost forgot. The Muzz (my baby brother) won both his semi finals at World Cup 2 in Racice last night! So, he's in the A Final of the K2 1,000m (with Dave Smith) and the K4 1,000m (with Dave, Tate and Jacob Clear). Awesome work by the big fella!!
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