Training Log Archive: MountyIn the 7 days ending Jun 4, 2017:
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Sunday Jun 4, 2017 #
Running 1:15:04 [3] 16.4 km (4:35 / km)
Nosh Footrace.
The NOSH is like an old friend. An event establisehd long before trail running became a thing, it's fun to reflect on how different life can be when showing up for the same basic dash from Lindfield to Seaforth. I think I first did it in about 1979 - the young kid trying to keep up with Dad; A couple of times in the 80's as the chubby high school kid who really should do more exercise; The 'golden' early 90's when I was trying to orienteer and raced Steve Craig, the Darvo's, Scotty, GT, Billo etc for bragigng rights with quickest split to Roseville bridge; Just back from Europe in the early 2000's trying to mix tempo with young kids and the average fitness from a couple of years in Munich living the dot com life; And then the early 2010's with a 40th birthday run and the memorable flood run from a few years ago........A very different me, but the same kind of run. The theme of this year was enjoying the feeling of bouncing back after a tough couple of years, with enthusiasm for running a barometer of things in general. First home perhaps a measure of 'who wasn't there', but a great way to spend a beautiful Sydney morning with a metaphorical old friend.
The start was relatively tame by NOSH standards, and I tucked in behind a couple of fellas for the first km on the firetrail, which we did in a bit under 3:40. They slowed a little when we hit the rocky bits so I went passed for the first climb, figuring I could grab a gap on the rocky downhill. I wasn't expecting to find myself on the front, and did a little mental checkin on pace which seemed OK. Really enjoyed flowing thru to Roseville bridge and arrived there faster than previous runs and feeling pretty good.
After Roseville bridge, the course detours up in to Killarney because of the meth lab incident and red shirt guy caught me on the hill up to the street. He seemed to run out of gas a little at the top of the hill though , and so I upped the pace on the road figuring if I could hold a gap in to the rough Killarney trail I know so well he wouldn't have a line to follow. It kind of worked, but he ran me down on the stairs in to the bush and tucked in tight. At first it was a little annoying how close he ran behind me, but then I started to enjoy the feeling of racing someone and really enjoyed it.....until he smacked his head on a tree sitting a little too close. A pause to check if he was OK (some swearing and blood), before he showed he was alright with a move past which I thought might stick as he was going pretty quick. His pace levelled off 50m ahead though, and I gradually reeled him in on the Cook St fire trail.
As we hit the Forestville oval drink station with 3k to go, I saw Andy there who told me the other guy looked worse. Based on this advice I surged (bluffed) up the hill and stole a gap which stuck to the finish and first home.
Takeaways....project tempo has clearly helped. Hard to compare with the changed course, but I wouldn't have done the run much quicker in years past. More importantly, the anchor session of Friday beer stairs is now scientifically proven to be benficial and thus must continue.
The NOSH is like an old friend. An event establisehd long before trail running became a thing, it's fun to reflect on how different life can be when showing up for the same basic dash from Lindfield to Seaforth. I think I first did it in about 1979 - the young kid trying to keep up with Dad; A couple of times in the 80's as the chubby high school kid who really should do more exercise; The 'golden' early 90's when I was trying to orienteer and raced Steve Craig, the Darvo's, Scotty, GT, Billo etc for bragigng rights with quickest split to Roseville bridge; Just back from Europe in the early 2000's trying to mix tempo with young kids and the average fitness from a couple of years in Munich living the dot com life; And then the early 2010's with a 40th birthday run and the memorable flood run from a few years ago........A very different me, but the same kind of run. The theme of this year was enjoying the feeling of bouncing back after a tough couple of years, with enthusiasm for running a barometer of things in general. First home perhaps a measure of 'who wasn't there', but a great way to spend a beautiful Sydney morning with a metaphorical old friend.
The start was relatively tame by NOSH standards, and I tucked in behind a couple of fellas for the first km on the firetrail, which we did in a bit under 3:40. They slowed a little when we hit the rocky bits so I went passed for the first climb, figuring I could grab a gap on the rocky downhill. I wasn't expecting to find myself on the front, and did a little mental checkin on pace which seemed OK. Really enjoyed flowing thru to Roseville bridge and arrived there faster than previous runs and feeling pretty good.
After Roseville bridge, the course detours up in to Killarney because of the meth lab incident and red shirt guy caught me on the hill up to the street. He seemed to run out of gas a little at the top of the hill though , and so I upped the pace on the road figuring if I could hold a gap in to the rough Killarney trail I know so well he wouldn't have a line to follow. It kind of worked, but he ran me down on the stairs in to the bush and tucked in tight. At first it was a little annoying how close he ran behind me, but then I started to enjoy the feeling of racing someone and really enjoyed it.....until he smacked his head on a tree sitting a little too close. A pause to check if he was OK (some swearing and blood), before he showed he was alright with a move past which I thought might stick as he was going pretty quick. His pace levelled off 50m ahead though, and I gradually reeled him in on the Cook St fire trail.
As we hit the Forestville oval drink station with 3k to go, I saw Andy there who told me the other guy looked worse. Based on this advice I surged (bluffed) up the hill and stole a gap which stuck to the finish and first home.
Takeaways....project tempo has clearly helped. Hard to compare with the changed course, but I wouldn't have done the run much quicker in years past. More importantly, the anchor session of Friday beer stairs is now scientifically proven to be benficial and thus must continue.
Friday Jun 2, 2017 #
Running 50:00 [3]
5k tempo on the wharves with both Suunto and iPhone/Strava, in a time of 19:24 or 18:55 depending on which device you believe.
Gee technology is cool. I started a running track on Spotify which auto-detected my cadence correctly at 165. I then upped it to 170 and ran to the tunes. First time I've felt comfortable crusing under 4's - either the tempo and cadence project helping, or I just run harder when listening to funky tunes.
Gee technology is cool. I started a running track on Spotify which auto-detected my cadence correctly at 165. I then upped it to 170 and ran to the tunes. First time I've felt comfortable crusing under 4's - either the tempo and cadence project helping, or I just run harder when listening to funky tunes.
Thursday Jun 1, 2017 #
Running 1:05:00 [3]
Warm up jog around B'roo headland and then a few efforts on the wharves. 2 * 1km and 1 * 2km at about 3:30m/k - maybe a little faster depending on which measuring device you believe. Felt better than expected once I got going.
Tuesday May 30, 2017 #
Running 1:00:00 [3]
2 * 3km tempo around the wharves. Not sure if the Suunto GPS struggles with the wharves or the beginning of runs, but I ran "3km" then turned around and ran back "3.17km" to the same starting point. 170m is a big difference over 10minutes.
11:02 and 10:50 for the 2 (or 3:40m/k & 3:36's). Didn't feel particularly perky, and dropped plans for a subsequent few shorter intervals.
11:02 and 10:50 for the 2 (or 3:40m/k & 3:36's). Didn't feel particularly perky, and dropped plans for a subsequent few shorter intervals.