The 100

Did some gardening with a neighbor this afternoon, in an attempt to reel in a bit of money as being out of school has proven to be fairly pricey. 

A bit tired going into training but nonetheless got it done. Session was 10 x 200m hard, with a 200m jog recovery in between.

Times lurked between 31 and 33 which was good. Really windy and warm tonight which is never a good combination, but the cool change has now come through. 

A lot of mates are up in Byron for schoolies and apparently it's been pretty mental. According to the paper, on day one, the police seized over 260 ecstasy tablets and made four arrests so that's aggressive. 

Also, I've been getting around a TV show called the 100 in my after school stupor,  lacking things to do. It's called The 100 and it is set in a post apocalyptic world where, after 97 years of living in a space station, the remainder of the human race has survived, however, the station is running out of resources so they opt to send 100 criminals back down to earth to see if the once radiation contaminated planet is now to live on. The story continues from there, as the 100, discover what the earth has turned into in their absence. It's pretty brutal in some segments, but nothing as bad as GOT. Encourage you to get around it, it's intense as. 

AR?

Ferny this morning, Beau and Sam stormed off ahead while JB and I sat back with Cassy. 

Everything went swimmingly, lots of people are tapering at the moment for the Zatopek next Saturday and Vic Milers on Tuesday so I had to do the last 10 minutes solo. 

Mum ran in the 4 x 1500m relays last year on the track for the masters age category, the same race for 2015 was run yesterday. Talking to Cass after the run today, apparently the Knox team yesterday ran a quality time so Cassy looked up last year's race to see what time Mum's team did. Turns out Mum held an Australian record for a year and didn't even know! 

The Knox girls topped it yesterday but now everyone is keen for next year to see if they can take it down once more. Nobody even knew about the record until yesterday, probably because the 4 x 1500m is a fairly obscure event. So mum held an Australian record, that's pretty special. 

Last year mum's team ( which had Sonia O' Sullivan in it- holder of the women's 2km world record - around 5:25 I think) ran 20:49, and the Knox team ran 20:29 this year, so it should be a great race next year. 

Also we saw some monks having a silent stroll after hills yesterday, at first we thought they were a squad in bear onesies, but unfortunately not. Also Trevor got this photo yesterday. 79.1km for the week.

Catch up

Thursday we made the return from Sorrento. Came home and did 9.6km in 43 something plus some strides. 

Then yesterday was an early start, and with Mahoney did only 4.8km on a meant to be rest day but felt alright. 

Hills this morning, great to do a session with some people. Times went:

1:08, 1:08, 1:09, 1:09, 1:10, 1:16, 1:14, 1:08

Really died during 6 and 7, I'd say that's due to the big week and big nights. 23:41 for the session, all up 12.1 km. 

Ferny tomorrow. 

Getting through

So yesterday was a struggle because of the alcohol and the dehydrashe. Did 50 mins by myself and covered about 10.6km. Definitely a grind.

Today we had a slow morning before going into Sorrento. Came back and did a session in the humidity. 12 x 1 minute hard, 1 minute easy, so much better than the other runs this week. About 12km. The build up to falls creek has begun.

Schoolies

Right so up in Cape Schank with 7 mates for 5 days so it's a good time. Yesterday, we drove up here so went for a run after lunch. 1 hour 26 minutes around the golf course before a bit of beer pong and some pretty spectacular views from the house. 

Up at 9:30 this morning to do a bit of a session. Did some mono Fartlek which was 2 x 90s, 4 x 60s, 4 x 30s, 4 x 15s with the same recovery and a couple of impromptu 60m hills to finish. Definitely made me feel better. 10.6km al up. 

Atlas Hands

Right so I'm going to get back on top of this so much more regular updates in the future. 

Wednesday night, feeling really good in the warm up after a hard earned rest day on Tuesday. Wednesday is always on the track so nothing changed in regards to that. 

It was 2 x 400m, 4 x 300m, 3 x 200m with 75 seconds between the 4's and the 3's and a minute of passive between the 2's.

Times went like this:

400s - 61s, 63s

300s - 47s, 47s, 48s, 48

200s - 29s, 30s, 27s

The 1500's might be looking okay after that but hills on Saturday morning will be tough after a bit of a break. 10km all up. 

Yesterday went for 40 minutes and covered 8.8km. Sweating way too much for way too long. 

Easier

Monday session tonight, but after this weekends efforts, I was knackered so took it a bit easier. Did modified monos and cruised. I'll take a rest day tomorrow and do some core. 

Last exam tomorrow so that'll be a relief to finish. I think it's the first night clubbing too tomorrow, so I'll attempt the impossible and recover for Wednesday night. 

High- Peking Duk

So shield 5000m yesterday. The thing about shield is that they aren't particularly inspirational meets. After 4 laps of the race, there was a total of 10 people and 3 dogs on the edge of the track, so the atmosphere isn't conducive to good times unfortunately. It's good race experience though, I didn't taper and therefore wasn't expecting anything special. 

Sam offered to pace me round, on 80 seconds a lap. The first 200m felt so easy, I'm not used to track season yet. 3:19 at 1km, 9:54 at 3km. It's looking good. 3 laps left and I blew it a bit and dropped a 1:26 which was pretty gross from myself. 

Finished in 16:54 and I'm pretty content. I can build from there. Cooled down for 9km for the day. 

Ferny this morning so the P plates came in handy for the first time, hoyted Mahoney and my build up there. Pretty sore from yesterday's run so the hills stung. 

19.4 in 1:38:33. 65.2km for the week. 

Tchami -Promesses

Tuesday

Went for a run with Mahoney in the afternoon. 8.4km feeling good. That evening was the Vic Milers 800m and 3km so run of the day would have to go to Sammy who put down a massive 8:42. The atmosphere was so good, it made me want to run fast so I'll hopefully sign up for the next Vic Milers and it's a 1500m on the cards. 

Wednesday

Was training and inspired after the previous night's elite times and was keen to train hard. We were given 5 x 400m with 2 minutes passive recovery and 4 x 200m with 1 minute passive. Felt pretty good and these were the times:

400s - 66s, 64s, 64s, 64s, 63s

200s - 28s, 29s, 29s, 28s

Pretty stoked to be honest. 10km all up.

Thursday

Easy run of another 8.4km with Sam plus some strides at the end. Decided I'll race the shield 5000m on the track Saturday so should be good. Not tapering at all so nothing special should be expected.

Friday

Got my P plates today so getting around just got a lot easier. Bit nervous for tomorrow, had a chat lunch so feeling a bit gross, hopefully sweat it out tomorrow.

Runaway- Galantis

Well bit of an update this evening due to the lack of posts recently. Saturday morning was hills. Got Tom McFarlane down for a session so had a bit of a catch up with him. 

Trevor's absence from the session for the first time in 498 years unsettled everyone a bit so we were all a bit unsure when to start. Got to the hill feeling good, left feeling knackered but that's what we're looking.

Times went: 1:06, 1:10, 1:11, 1:12, 1:12, 1:12, 1:14, 1:09

All up it was 23:46. The 4.5km cool down was less of a grind than usual and a good chat with the fellas.

Ferny on Sunday morning, after last week's disaster I was skeptical as to how it was going to go. Cut out potato patch as many are tapering for Vic Milers Tuesday night. Got my build up the big hill though and around the loops of the top section to do 18km in just over 90 mins. Found out some 16 year old at the Sydney 3000m champs ran 8:11 off 130 km a week which is a bit silly really, but a mental time. 

Tonight it was really warm up at the track, but we received the key to the rooms so air condish should be on the cards for Wednesday arvo. Session was Monos again but renovations incited Lesley to be generous allowing passive recovery for each of the reps. Times went like this.

600s - 1:47, 1:43( stoked with that) with 2 minute passive.

400s - 67, 66, 66, 70 with 90s passive.

200s - 31s, 30s, 32s, 31s with a minute passive.

100s no idea but tried not to do a hammie. 

 

Also, lucky enough to get a new bike this weekend and I'm loving it. It's a cycle cross so road bike frame with slimmer, grippier tires of some off road getting around. Going to the race tomorrow night so hopefully everyone runs PB's, I'll let you know how it goes. 

Flume - Gold

Wednesday night was track session night. 3.6 warm up followed by strides. The session was 6 x 200m, 4 x 100m, 2 x 200m, with jog recovery corresponding to the distance of the effort as is characteristic of Lesley's sessions.

Times went: 

31, 31, 31, 31, 31, 31, no idea for the 1's, 28, 28

Nice bit of speedier stuff there. Trained with Matt, managed to run faster on the middle reps, however he edged away from me on that last one, must've hit low 27 so he has the pace. 

Yesterday, finished the methods exam 2, which is a great feeling. Only French left which is on the 17th, so with everyone finishing completely now, the wait will be a grind. 

Only so much I can do for French as well so I'll do my bit and relax for the rest. I think I'm going up to watch Sam and JB race Vic milers on Tuesday night so that should be good. It would be good to see Sam hit that qualifier. 

Anyway, yesterday did 8.4km easy in 39 or so, hamstrings were a bit tight but nothing to worry about. Hills tomorrow. 

House every weekend

So I've run out of titles for blog posts, so unless I've found the perfect word choice to depict the session, we're going with quality tunes. 

Yesterday, feeling much better than the weekend. 6 x 600m with 400m on the cards. The new facility is up at DMK so all we need now is a key and we've got warm rooms, but it looks pretty spectacular. There's a 300 degree glass room on the second story looking out over the track. A large grandstand and even a filming box for filming races which is nice. All they need now is to relay the track and they'll be running shield there.

Trained with Matt. Times went:

1:49, 1:51, 1:49, 1:55, 1:52, 1:47

Then tonight, easy run with JB, Sam and Will on the beach trail. 8.4 in around 39:30. 

Woes

Ferny this morning was fast from everyone except me. I couldn't stay with them, same feeling as yesterday. Exam legs apparently is a thing and it has hit me this morning. Absolutely exhausted now so looking forward to catching up on some sleep.