Keeping up the momentum

The first few days of this week of running were easy recovery runs, 9k on Monday in 43 mins and 11k on Tuesday in 50 mins.

Wednesday I ran home from work via Gladesville Bridge feeling a lot fresher for 19k in 78.30 (4.08 pace) and Thursday I had another good workout of 9 x 3 mins off 1 min float for about 9.3k in 36 mins with warm-up and cool down jog.

Friday was an easy 10k in 45 mins and Saturday a steadier 18k loop around the Bay in 78mins (4.20 pace).

Sunday afternoon and a very easy 10k jog for 45 mins around Glebe in the sunshine.

Total 90k for the week.


We are off to Shoal Bay for a week and back for Striders next week - although the weather forecast is for 32 next Saturday ! I was hoping for a 10k p.b. attempt - hopefully it's not too hot at the start.

Looking forward to some soft sand and hills this week.

Sydney running Festival 1/2 marathon - 81.05 !

A very busy week with a wrap-up of a major project at work on Friday that had been going for 18 months and a few social engagements meant not a lot of time for running this week.

Ran home from work every day except Thursday when I didn't run at all. Nothing flash - all runs at about 4.15-4.30 pace for about 50k's all up. Didn't run on Saturday either so by Sunday was feeling very fresh but a little underdone.

I had set a few goals for the year and although I've had p.b's in some of my races I hadn't actually achieved any of the goals so I was keen to do well in the half.

I wasn't sure how I would go and was having the usual self doubts during the week.

Bloody early start to get to the race - up at 4.30am on the train at 5.10 and at the start to drop off my bag by 5.45am, go to the toilet and still no time for a warm-up ! It was bloody freezing in a singlet as well.

Got a good position at the front and a nice clear start as well - ended up in a nice little pack of 7 or 8 runners after 2-3 k's including Dennis, Billinda and Enda.

Got to the 10k mark in 37.58 and the pace felt easy - it's probably overall downhill to this point.
A few hills on the way back sorted out the pack - Billinda and Enda dropped me and Dennis but we had dropped the rest - so it was just me and Dennis all the way back. Once thru Pyrmont it was dead flat along Hickson rd and around the waterfront to the Opera House - what a great finish ! Got a big cheer from the CR cheersquad and then a bit of a sprint finish to the Opera house steps - finishing in 81.05 and 40th place for a 1 min 48sec P.B. !
Dennis finished a few places behind in 81.24 and a big p.b. for him as well.

Splits were 4k - 14.53
6K - 22.35
10k - 37.57
11K - 41.47
13K - 49.35
14k - 53.27 (a new C2S P.B !)
15K - 57.23
18K - 69.11
19K - 73.05
20K - 76.55
21.1 - 81.05.

Didn't see any other markers - I'm sure they were all there though.

Week ending 16th Sept 2007

Monday - run home from work via Harbour Bridge for 13k in 58 mins (4.28 pace)

Tuesday - 3.5k w/u down to Glebe Oval. Ran 10 x 75 secs off a 45 sec recovery. 3.5k c/d jog home. Total 11k.

Wednesday - 13k run home in 53 flat. Really pushed it from Darling Harbour to home running 10k race pace for the last 5k or so. (4.04 ave pace).

Thursday - 3.5k w/u. 8 x 300m approx hill reps up Glebe Pt rd with jog back recovery. a few minutes jog then 6 x 30 secs on/off. 2.5k jog home for 13k total.

Friday - run home from work via Gladesville Bridge for 19k in 83 mins. (4.22 pace) Had a brief chat with Dilly along the way - good luck for next Sunday mate !

Saturday - Ally's netball Grand final this morning - what a bunch of superstars. Undefeated all season and a great win today 15-11 against a very determined opposition. Go the Tigers ! Picture of the girls above.

Got out for an easy run this afternoon down to Glebe rowers and return for 10k in 45 mins.

Sunday - Ran in the late afternoon. Still quite warm and a strong headwind for most of the first 10k made this run a little disappointing. Very stiff and a bit sore in the adductors also, but managed to warm up eventually. Finished with 18k in 80.10 around the bay.

Total 97k for the week.