Wed MLR and Thurs Pyramid

Decided to skip the lunch run on Wednesday and instead ran two and from work. 8.5kms in and 9.5kms back at a cruisey 4:50 min per km pace. Took in the hilly Carrington Road route on the way back. 18k all up.

HuRTS pyramid on Thursday in Rushcutters and it felt tough. Set out at 93 seconds per lap for the 450m but faded a bit in the middle reps, coming closer too 100 seconds per lap. Finished strong with a couple of 95 seconds. This is always a tough session but felt exceptionally hard in the heat and humidity. Good to have Mike Conway running with us to keep me honest and Laura pushing the pace. 12km for the day.

Day off today and just as well, 45 degrees in the city. Big day tomorrow with a 40km run on Six Foot Track with Chris, Jonathan Worswick and a few others.

Hill repeats

The day kicked off with an easy 5k run to CrossFit. I then had an assessment of my height, weight, training goals etc. to help the CrossFit Ignite team prepare a training plan. I'm planning on doing to CF sessions a week for the next six weeks with the aim of building some core and upper body strength to assist with my trail and ultra running, especially in the later stages of races when I get tired. My first shock was my weight. It appears that I've put on almost 4kgs from my Dublin marathon race weight of 76kgs. I'm now tipping the scales at 79.8kg. This is 112.5% of the ideal weight for someone my height and age. Not a million miles away but needs to come down. The second shock was that I'm 23% fat. Not exactly tubby but ideal fat levels should be below 20% and maybe even leaner for ultras. Will be working on that too. Still, I've come a long was since my tubby days in 2002 when I was close to the 100kg mark. Must dig out the pic of fat Rob meeting Robbie Keane at before World Cup 2002.
I followed up the assessment with a CF session. I'm still on foundation but it's bloody tough. I have terrible arm strength and struggled on proper push ups and burpies. Will be feeling the burn tomorrow for sure. Finished up and jogged an easy 5km to work. Felt pretty tired and wondered how I'd be able to fit in the lunch session.
Decided to do my own session after Chris prescribed the hills at Argyle street. Knocked out 6 x hill repeats which included a jog back to the middle of the hill and a sprint back up. Was tough by myself but stayed honest and put in some decent reps. Total kms for the day of 20.5.
 

What a difference some rest makes

I struggled big time on Saturday, failing to run over 21k at 4:50 per km pace. Today, I felt a million dollars, knocking off 15kms at an average of 4:20 pace. It just goes to show, I should never underestimate the benefits of a good rest. Timmy was out today talking up his chances of beating me at the next Striders 10k. I hear that Tom may even have some money on my. I'll aim for a PB and if I can take out tubby Tim in the process then it'll be a bonus.

Saturday shocker

Met up with Tom, Kanser, Big Sam and Macca in Manly for a 32k long run. Tom and Sam were a big dusty after a big night on Friday with Charlie so the pace to start off was pretty cruisey. Despite this, I struggled from early on. I was feeling pretty ordinary after a busy week of training and the 32 degree temps didn't help. Got to 12k before we got our first water and I was already dehydrated. Struggled to hang on after that and the lads dropped me around 15k. My head went after that and I jogged for a while then walked by the beaches to take in the views at Narrabeen. Decided to call it a day at 21k and got a taxi back to Tom's. Got greeted by Dave who had just finished the 32k in a very solid time, with some sub 4 minute kms thrown in. Called up to Tom's for a dip in his pool and a chat to the family. Spent the rest of the day taking it easy at the beach but still couldn't get fully hydrated. Decided to take Sunday off and bring Charlie out for his first swim.

Fri - Heat and Hills at Balls Head

Got out for 13km today. It's normally my rest day but as I missed out on Tuesday I decided to get a hilly run in. With Kanser, Tom, Eoin and Big Sam turning up I knew the pace was going to be solid. I hadn't run Balls Head in a while and had forgotten how hilly and tough it is, especially in the heat. Started to struggle at 7kms and fell back with John and Craig but pulled it back a bit on the downhills and joined back with the lead group going by Luna Park. Then I had an urgent need to use the toilet so ducked off at 10kms to find some public facilities under the Harbour Bridge. And very impressive facilities they were. Electronic doors, toilet roll dispenser and a piano version of Joe Cocker's hit, 'Love lift us up where we belong' when I locked the door. Good to see the North Sydney Council putting rate funds to good use! Slogged it back at a much slower pace for the last 3kms to finish just over the hour.
I've a feeling my arms will be hurting again tomorrow after my second CrossFit session this morning. Although, on the plus side, I finally found a set that I am good at, box jumps. And who says white men can't jump.
Nice to see Two Tyres Timmy putting a challenge down for the next Striders 10k. Judging by the weight he's currently carrying, I should be able to beat him hands down yet again.