Ho-hum

6.15am, 1 hour 20 min easy, Centennial Park

I felt quite stiff in the glutes after yesterday's run, and decided to have an easy paced run today. By the time I got to Centennial Park I still hadn't loosened up and ran around the park doing an outside lap and inside fence. I felt quite similar to last Thursday although I was definitely moving more easily.

Hot run with chilli and garlic

7am, 90 minutes steady, Centennial Park

Last night I cooked tomato 'surprise' with double garlic and chilli. I sweated out the garlic and chilli on a warm run this morning.

I started the run very gently in homage to the glute gods, and progressively picked up the pace after 30 minutes. After yesterday's unexpected aches and pains, I was pleased the glutes and legs felt OK. I felt a bit lethargic early but that turned to mild fatigue after an hour or so rather than further aches and pains.

I ran into Mohammed and Brightshoes briefly at Centennial Park and then saw Sean stretching and cooling down. I should have started the run a bit earlier, but it's my holidays and I'll cry if I want to.

Lazy holiday 800s

6.30am, 5 * 800m, Centennial Park

A small group out this morning: 4 ladies, me and Tommy from year 11. During the warm ups I felt a dull faint ache in the left glute so ran conservatively.
Times were 2.54, 2.53, 2.51, 2.53 and 2.48 and reasonable since I did not push myself.

A bit surprised by the glute although it is much better than a week ago and intervals is the acid test for muscular aches and pains. So I'll continue to run conservatively for a few days, not wanting to upset the glute gods again.

Horizontal folk dancing

5.30pm, 35 minutes, Kings Cross - Mrs Macquarie's chair - Opera House - return

Today's afternoon nap was a solid 30 min plus affair. I've spent a lot more time horizontal than usual in the last couple of days. Since I'm on holidays I may as well try to spend a bit more time vertical too.

Decided to get out for the easiest of runs outside to stay awake and freshen up for the evening.
Quads and glutes and joints all felt good and much better than my last attempt to run twice in one day, back in August. I pretty much just avoided exerting myself and rolled around a very scenic route. I did not feel strong at all, but I've got used to that sensation in the last 6 months, and it didn't matter even if I was just running some 'junk' kms.

A pleasant run, and worth trying it again.

Recovery Part 2

9am, 1 hour, Centennial Park

I decided a midday run was not ideal in the heat. A slothful late start to the day then. I discovered that yesterday's recovery run was more of a work-out than a recovery after Quarry Road the day before.

The quads were a bit tired, and the buns of carbon-fibre were more carbon than fibre. I tried a new route through Paddington to Centennial Park but only ended up running a minor diversion.

In the Park, I cruised around at a steady pace but rarely got out of 2nd gear. I fell behind a couple of guys running just over 4min/km pace and held that for a km. Then slowed and shuffled back home as the temperature climbed. Got intervals tomorrow.

At Rushcutters Bay Park there was a helicopter hovering ahead, tracking my run or the Sydney-Hobart yachts getting ready for the race. Hard to tell. There were quite a few foreign tourists from Mosman and the North Shore at Rushcutters Bay admiring the ocean yachts, and New South Head Road was congested with 4 wheel drives. In today's Sydney Morning Herald I discovered that I live in an ethnically tolerant neighbourhood unlike the said Mosman.

Secret birthday run

7.40am, 1 hour 20 minutes, Centennial Park

Unwrapped my Christmas and birthday presents, and found a pair of cool aqua-blue ASICS 2100s. And just the right shoe size. No choice then but to immediately going running in them. I didn't go running in the rest of my birthday suit though.

A very pleasant easy run with Sean Williams and a small festive group of his junior runners in the later 8 am session. I felt quite stiff in the legs after a couple of little speed bumps at Hornsby yesterday. But the pace was gentle, moved pretty well and the new shoes were good. Nice cooling breeze and pretty quiet around the Park.

Ran back home again via Rushcutters Bay Park and saw quite a few Sydney to Hobart yachts moored in Rushcutters Bay including a couple of maxi yachts. Impressive looking boats. I should go out and see the start of the race tomorrow which is just around the corner. If I can stop myself running in the morning, I might go out for a run to Vaucluse or south head and see the start that way.

Merry Christmas and happy running.

and, we have lift off......Quarry Road, Christmas Eve run

7.00am, 2 hours 21 minutes, Quarry Road, Hornsby - 2 loops
7.00am temperature 29 C

As I left Coolrunning drinks on Friday night after 3 glasses of water at 7.45pm, my ears were ringing with "you'd better run Quarry Road now" from CR Secretary-General Jen_drinks_red_wine. I'd had 3 beers at work and that was enough before a hydration taper.

I arrived early and caught up with Two Pennys, Bennyr, Uncle Dave, O Runner, Luigi, Royworlds, Horrie and Belinda, Bandanna, Professor, Blue Dog & Bernie, Ms Kelly, Plu, Spud, and quite a few others. Looked for Kit but she must have been flying and I missed her.

I took off with Royworlds which was nice and social. Royworlds was moving in a spritely fashion barely labouring and commenting freely on the scenery while I was battling the terrain and hills.
The hills really seemed to be six foot track stuff, and I had not run on a track for over a year. A couple of the hill sections were tough going. The first loop was particularly hot and dry. I was thirsty after a few kms but left the water bottle untouched because each leg was 6.5km, and I wanted a reserve supply of H2O.

Eventually we caught O Runner, and Suzanne Kelly caught us to reach the Quarry Road trail-head together. Royworlds and I took a bit longer to have a drink break. Roy's hip started playing up. On the return leg we ended up chasing the other 2 for a couple of kms. I thought I'd give myself a buffer going up the hills back to the start, and pushed the first major downhill section on the return leg. I flew downhill, kept going, and ran a negative split of about 5 minutes for the return leg. A bit too excited about being back on trails I was.

For the second loop, Uncle Dave, Royworlds, O Runner and Suzanne finished up early, and I ended up by myself out to the Quarry Road end again. On the second lap I started to feel the irrational exuberance of the negative split and I was tiring up the hills. Happily the glutes and hamstrings were both fully recovered from last weekend and firing. Then general conditioning took over, and unlike the first lap, there was little in reserve as the long hills zapped the strength out of the legs. Been a while since I had that sensation.

I enjoyed seeing the other CRs on the out-and-back course. Two Ps looked like he was closing in on the second lap, and I had to dig deep to keep the pace up.

Overall, a very enjoyable morning feeling hot and then tired. The drinks arranged by Spud and Horrie were a life-saver. Got a bit more hill work to do to make the cut-off at six foot track and keep up there with 2Ps.

90 minutes with the raw prawn

7.00am, 90 minutes, Centennial Park

Slept-in, I think due to a full stomach. Last night I went to the Casino all-you-can-eat buffet for the first time in 18 months. As part of the new training regime and a shrunken stomach, I'd cut down from 8 plates of food to 5 plates of food including 2 plates of prawns and 2 desserts, highly disciplined stuff as I was rolled out of the premises.

Still more improvement in the running. While I did no speed work, I ran unrestricted to the extent that my other occasional bodily creaks and groans came out of hibernation and started piping up. I progressively picked up the speed approaching last week's half marathon pace. After an hour I felt the sudden urge to expel a raw prawn, which is very rare sensation while on a run. Fortunately for the one other runner in the distance and the ducks by the lake this sensation passed quickly.

I'm probably not in big hills condition for Quarry Road tomorrow. Though I'll sleep on it.

Beautiful mind, horrible body ; the 'office' christmas party

6.30am, 90 minutes easy, Centennial Park

Ran up to Centennial Park. Felt better than yesterday and good enough to do a longer run: to run the fartlek session without the fartlek with the Sean Williams morning squad. Being our last run before Christmas there was a casual Christmas atmosphere, the equivalent of an office christmas party.

As the others took off on the fartlek surges I could only lift the pace from 33.3% to 35.5% due to a tight left glute. The rest of me was jumping out of my skin to get going. It was quite tortuous as I watched the others sail away ahead with ease and picture where I might otherwise be running. A bit surreal, and like a long slow nightmare. Strangely enough I did not come last in the surges except one. Then I had Xela turning around ahead to double back and jog away again oblivious to my inner torment. I also had Deanna encouraging me with kind words to keep going. I felt a bit wobbly after an hour but finished off the session at a strong 36%.

I did have an office Christmas party last Friday at one of my office landlord's houses in Kirribilli with harbour views opposite the Royal Sydney yacht squadron. It was a pleasant but restrained affair for me, alternating between beer and mineral water. A bit like fartlek.

Finally, there is a secret life of Don Juan the student. During the week I got offered a 3 year scholarship to do a PhD at UTS. It's in financial accounting researching company performance and share prices. I might be able to blog the whole thesis.

Easy 30 minutes, off the walking frame

7.00am 30 minutes - Kings Cross - Centennial Park return

Huge sleep-in this morning.
Woke up at 5am, then 6am, and remembered I hadn't set the alarm because this morning's run was short and sweet.

A very easy run as the recovery progresses. Left glute and hamstring a bit tight. Good to be out on the streets again.

I am thinking about my kind reader(s) of the blog at this point. Since I am mindful this must be quite tedious, reading about my recovery run. But I am assuming that reading about my normal runs is rivetting, and normally you would be on the edge of your seat, gripping the arms of the chair, as I wrote about running with full power and grace.

So the good news is I expect by the weekend you'll be able to strap yourself back into your arm-chairs to read about some serious running. It will have to be serious running since there are few things better than guilt-free and serious eating which is about to happen this coming week.

*** Test pattern*** normal transmission will resume tomorrow............

I felt very stiff yesterday after the half on Sunday, and Monday morning I got progressively worse physically and mentally sitting at my desk looking at my business expenses and tax liabilities. A normal Monday.

Managed to get out of bed this morning, so the recovery is picking up.

Sydney Marathon Clinic Half Marathon

7.00am Half marathon, Smithfield

I was kindly escorted to sunny Smithfield by Wine Trail runner and Lulu. Fortunately the police had not 'locked down' Smithfield or even the giant Smithfield Booze Barn that WTR was reminiscing about. WTR, Lulu and I arrived as foreigners from the Eastern suburbs in a 'foreign' European sports car, waving bottles of French wine and a Bondi Icebergs medallion.

Nevertheless, we blended in before the race and chatted to a few other CRs, most of them also foreigners to the wild west: johnny dark, O Runner, Gnome, Jerry, and Fake plastic trees. Pre-race, I liked the small fabric race numbers at SMC. Noticed Lulu had Bib number 15 in the 5km event as a seeded runner. Wine trail runner was looking at an outright first place finish with 30 minutes to go until the start of the 10km.

Felt good this morning before the run. There are more than feelings involved in half marathon performance as I was about to find out. First 5 metres I felt the gentle tug of a few hamstring and glute muscles reminding me this has been a 100km week of training. Watched the front runners glide away as if I was in a dream. Settled into a short stride rhythm which lengthened after 10km.

The park and trees surrounding the SMC pavillion are betrayed by the contrasting industrial splendour of the SMC course proper with wide boulevards, factories, and warehouses. I was surprised that the course was on roads the whole way.

Basically I shuffled the first 10km, shook off a couple of guys when I lengthened the stride, ran by myself and looked a million dollars in the last couple of kms having had to run so conservatively. Probably also kidding myself that I was running conservatively.

I almost took a wrong turn in the last 200m, not being familiar with the course. Being a 'black letter' lawyer I applied a literal interpretation to

'SMC 21.1 2nd Lap (arrow left sign)'

- meaning being on the 2nd lap as I was, I should follow the arrow. The other correct meaning being turn left to start the 2nd lap. Fortunately I had Lulu, WTR and Go Girl shouting in the distance in disbelief, and I diverted back to the finishing straight. Finished in 88min 49. Pulled up reasonably well. Definitely an easy day or two ahead.

Now off to drink some French wine and lobster in the Eastern Suburbs with Lulu, WTR, Jen_eats, and Kit.

Loosening up with David Hasselhoff

6pm, 35 minutes, The Domain and Botanical Gardens

A delayed run to recover from yesterday's long run.

I broke-in the new ASIC 2100s, and they felt so spongy I was bouncing around. Should've changed 2100s some time ago. Ran through Wooloomooloo and then heard the warm-up singing at the Domain where David Hasselhoff is performing tonight at carols in the domain. There were thousands of people there already. I failed to generate much crowd reaction or even police attention as I ran around the perimeter of the domain. But I was chased by some kids asking for a Wiggles autograph.

Felt a bit stiff in the legs but I was much better than yesterday. Looking forward to stretching out tomorrow.

The long march

6.00am 2 hours 20 minutes Centennial Park

A long slow run. I did not get beyond a shuffle. I couldn't have gone faster if I wanted. The glutes were very tired and they knew today I had done the dirty on them: swapped an easy short day for a weekly long run.
I caught Lulu doing one of her secret training runs at Centennial Park. We had a brief chat which allowed the glutes to loosen up a bit.

I ran reasonably well given how I haven't had an easy day since Monday, and I've done well just to suffer general tiredness. First time I've felt much better in the second hour than the first hour of a run. I know I'm running long when I start to break up the runs into hour segments.

As the mileage goes up, I'll be interested to see if I feel any stronger generally. Sometimes I think this marathon training is madness, and I just want to become a suburban fun runner doing 10km maximum.

Wild Wally and the Big Bottom

6.30am 5 * (<) 1 km hill repeats, Centennial Park

I've always had a big bottom, and I've never injured it since it's such a massive monster, and something else will break down first. This morning I had the big bottom and it was all just for show since it was as fatigued as its ever been, and lacking fire power on the hills, particularly early.

With Sean's morning group we ran Wild Wally which is a bit short of 1km. I forgot to ask Kit what her garmin read. My times were 2.43, 2.40, 2.37, 2.27 and 2.22. The last 2 times weren't bad though.

I'm just going to sit on it all day now. Although Royworlds told me that if you've got the wrong chair then that causes problems too. However, I'm more likely to break a chair than vice versa.

The rich and self-employed people on a long run

6.45am 90 minutes, Centennial Park

The rich and self-employed are not like you and me. They go running whenever they feel like it, and they don't have to worry about arriving at work by 9 am before the psychopathic boss frothes at the mouth.

I got out the door a bit later than usual, and felt the effects of yesterday's session. I was reading about a new face transplant last week. Well I might need an arse transplant since the glutes are regularly tired at the moment.

As the morning wears on, there's a slightly different crowd at Centennial Park that comes out of the woodwork. After 50 minutes of running and approaching 8 am, I ran into Royworlds stretching and limbering up in a leisurely manner, not a worry in the world. We took off for a quick 10 minute tempo run from McKay Oval to the Pavilion and the inside fence, before I started warming down, which is a euphemism for being too stuffed to do anything else. We had a good chat about the world of work and self employment. After returning to McKay we started drifting apart, me to shuffle home to get ready for work, Roy to continue his enjoyable long mid-week run with the 8 am Centennial Park crowd, oblivious to the clock and the wage-slaves scurrying to work.

Long time no see - 10 * 400m

6.30am 10 * 400m at Centennial Park

A longer warm up run managed to make me so warmed up I fell out onto McKay oval looking for a second wind to do the warm up exercises. The warm up exercises were the usual fatigued effort.

Lowana blitzed the field in the first 400m. Royworlds was just playing around again in the early reps, actually he could have done the 400m reps backwards for the first nine reps. That way he could of chatted on the way around.

My times were 1.20, 1.20, 1.18, 1.18, 1.17, 1.17, 1.16, 1.15, 1.15, and 1.13.

We were broken up into 2 groups. I was in the second group and was overtaking people from group 1 over the last 150m. After 5 reps I was measuring Kit's progress by how long it took me to catch her, usually in the last 10 metres; she was hard to catch. I don't know if Ray has the same problem.

I also had to be careful I didn't push other runners, mainly Xela, off the track on the last 100m bend, or at least make the shoulder contact look accidental before she took a swan dive inside the track.

Fragile - handle with care

7.00am 50 minutes Centennial Park

I should have stayed sleeping in my cardboard box labelled 'fragile - handle with care' and postponed my run until this afternoon. This morning I felt the delicate petal that I am. Muscles and joints were all tired, and they told me about it, non-stop.

I was so slow this morning after yesterday's punishing run, that I will try Monday afternoon/evening next week. That was the main lesson today. I feel OK now, and I think I only started loosening up around the 50 minute mark, and able to leave my walking-frame.

A long 2 hour 20 minutes

6.45am 2 hours 20 minutes Centennial Park

As the run panned out, I had nicely nursed myself with an easy day yesterday. Last night had a couple of beers listening to a band playing outdoors on Darlinghurst Road, adjacent to the railway station exit at Kings Cross. First time I've seen the main 'drag' at the Cross blocked to traffic. Wine trail runner would've loved it as much as me: a cover band playing David Bowie, T-Rex, Gary Glitter and Adam Ant. For the record I find that first block of shops in Darlinghurst fromKings X station with strip-clubs, prostitutes, drug-heads full of character and, now that I live in the area, absolutely disgusting. I'm hoping it is only a matter of time before the economics of increasing property values drives them all away.

Back to the run, a strange left knee niggle came out of nowhere yesterday, surfaced for the first 10 mins and disappeared back to where it came from. Hope that's the end of it. At Centennial Park bumped into Peter and picked up the pace doing an inside fence, then caught up with Sean, Cindy and Mohammed. At 7.30am picked up the pace and did another 2 inside fences in 30 minutes which almost stuffed me for the session. By 8.00am the larger group was spread out and I lurked a distance behind the greyhounds up the front most of the way around the outside of the Park. Kept up with Andrew approaching the last inside fence, and then sat behind Sean. Felt like the leg turnover kept me at a half decent pace near the end. Legs were tired. A very good workout. Running home I felt like I was starting to fall apart.

Easy 45 minutes Dinner-suit

8am, 45 minutes Harbour Bridge return

An easy light run via botanical gardens up to the bridge via the Cahill expressway.
A warmish morning with a lot of runners around. Nice harbour views along the way, and always enjoy the botanical gardens scenery. Felt sluggish, but that's par for the course after a few solid days. Got a long day tomorrow, so taking the run easy is best.

I spotted a large marquee set up at the botanical gardens gate near the Mrs Macquarie's chair exit. Someone is paying top dollar for a party tonight. I should turn up in my opportunity-shop dinner-suit tonight and see if I get lucky. I've done the hard yards so I could be cinderella, or one of the ugly sisters.

Floating and feeling naked

6.30am 1 hour with 30 minutes tempo, Centennial Park

Switched Saturday's session to this morning. Twenty minute warm up and took off at McKay Oval for a 30 minute tempo around Centennial Park. Went off at a slightly conservative pace and just kept leg speed up, low knee lift and not driving off with any great power. I felt like I was just floating along. Glutes and hamstrings were a bit tired. It was a good work out and completed a lap of the park. Jogged home. No nudity yet.

Theives broke into my office overnight. That's when I felt a bit naked and defiled this morning. I work in the city with 30 solicitors, accountants, financial planners and a few others in a chambers style of practice with shared reception, and meeting rooms. Thieves came in overnight and rifled through every office, cabinet, drawer and stole lap-tops, money and valuables. It is a bit of a shock the first time it happens. Previously at home I've had thieves break-in 3 times and steal things (In Melbourne) so I was calm when the receptionist said, as I came out of the lift, "we've been robbed". I've just finished spring cleaning so I had the tidiest office to steal from. I had nothing stolen though. The thieves were methodical but only looking for small and valuable items. They forced their way into the building through the fire doors.

Sometimes it's good being poor and spending all your money on running.

Big Bertha 5 km Hills

6.30am 5km hill repetitions, Centennial Park

A good crowd at Sean's squad for 'Big Bertha' hills session, including the return of the King, Royworlds, after his triumphant CC half trophy-winning performance.

Took off up the hill not sure of the course changes on this continuous 10 * 500 course. Thought I might follow Royworlds around the course, but ended up by myself looking at shaggy dogs walking through the park. Started overtaking people after a few laps which made me feel more tired, and despite how it might look to others, I don't enjoy overtaking people at all on this course; races are different.

Finished in 17.21 and I must be cutting a few corners off 5km since I don't run that time on the flat.

Back at McKay oval, I was quizzing Lulu about Wine Trail Runner's absence and with noisy jackhammers demolishing the nearby toilet block, I heard Lulu say she was rubbing WTR's 'muscle' running along his leg which was already very 'stiff' and this proved to be a disabling condition. Sounded very serious.

Second wind, a headwind

6.30am 90 minutes Centennial Park

The long runs tend to bring out the niggles but they all stayed at home this morning. Running on grass might be working, or I could even be getting slightly better conditioned.

The glutes and hamstrings were tired and never really loosened up. Nevertheless I was able to pick up the pace after 20 minutes and struggle to the one hour mark before slowing down again for 10 minutes. The pace ran today is best described as slow, very slow, and slower still up hills.

I got a second wind after 70 minutes, it was a head-wind. After slowing down for a further 10 minutes I recovered a bit which surprised me since earlier I felt the leg strength was all spent. Now I've only got to find another 4 hours of a second wind for six foot track. Lucky it is December.

Lazy Bones - 12 * 300m

6.30am 12 * 300 metre intervals at Centennial Park

Felt fresh this morning on the run to Centennial Park.

On the warm up strides a new guy, Michael, was charging along while I was battling to loosen up. Michael is from The Shire although he did not look like he had 6 fingers or toes. I followed him around the oval.
Times for 300m were 60, 60, 58, 58 , 58 , 57, 58, 56.
Sean said if you raced on the weekend, only do 8 reps. I was wishing I had of raced.
Final set of times were 56, 55, 54, 50.
Sean said take it easy on the early repetitions. I probably took it a little too easy if I can jump 4 seconds to a 50 second last rep.

Good to see Lulu come out of retirement after the unmitigated disaster on the weekend. I thought she might have settled into her rocking-chair.

Fragile - 45 minutes easy

6.30am 45 minutes Centennial Park

As expected the day after the long run, I felt a bit stiff this morning, particularly in the hamstrings and glutes. An easy run, very slow at the start and pushed it up the odd hill. Felt a bit fragile going down hill with the extra stress on the joints.

Managed to loosen up just as I was almost home. This was food for thought. I might not end up a complete wreck if pushed up the mileage, but the body would actually adjust again. Might have to test this theory out when I'm ready.

Shock & Awe

7.00am 2 hours 15 minutes Centennial Park

This morning was only my second time running over 2 hours for about a 15 months, and the body was again in a state of shock and awe at the prospect of getting up to marathon distance and running six foot track again next March: Six foot track is a 45km ultra in the Blue Mountains and very hilly.

Unusually craved a coffee before I got going, and made one quickly. This morning started well and suffered no lingering effects of yesterday's tempo run. A smaller group gathered at centennial park with the Central Coast half on this morning. Pace seemed easier this week in the sunshine with a cooling westerly breeze. Had a good chat to Big Jim who's only ran a modest 77 min. half- marathon, and 48 min city to surf. I tried to give him a few tips and somehow never mentioned my PB times are 10 minutes slower than his for each event.

Faded a bit after 100 minutes, but got a second wind after a drink break on 2 hours which meant I was not completely shagged out like last week. Finished reasonably well and pulled up better than last week. Some early hope for six foot track that a 7 hour finish under the cut-off is on the cards. Got some distance to go before I'm on Mr G's Big Bus at six foot track.

Tempo Time

7.30am 1 hour Centennial Park

Opted for the green green grass of Centennial Park to run a 25 min tempo.

Felt fresher today during a 15 minute warm up.

Tempo running is relatively new to me so took off and maintained a solid pace on a big loop. I did not fade although I wasn't belting it out: 25 minutes is a fair time.

I started on the southern lower side of the park with the idea of finishing up the top. Started a bit late in the loop and arrived at the top of the park after 20 mins, then had to keep going downhill and finished near McKay Oval. I'll get the start correct, eventually. It might also take me a few weeks to guage relative performance using a regular starting spot. Lucky I've got the whole summer ahead of me.

Bumped into coach SW at the park running with 3 primary school kids: they look like they are easier to train than me - they do what they are told, no lame excuses for perpetual tiredness, and they weren't faking any injuries.

The Big Easy

6.30am 1 hour Centennial Park

Felt fine but took it slow and never got out of first gear. Warmed up after 20 minutes, and thought about picking up the pace but the body wasn't up for it. Hamstrings and glutes were tired. Not having to concentrate on pace, the mind wandered all over the place as I went into auto-pilot. Ran the perimeter of Centennial Park and ran off a splurge on bread rolls last night. I scoffed them so fast I got indigestion.

Conditions were overcast but good, not much activity around the Park. Surprised to see an old toilet block demolished since yesterday near Queen's Park where I often stop for a drink and ambush a few perverts. Suddenly noticed a new block nearby which doesn't have that same gloomy interior where I can leap out to startle new arrivals.

Ran very slow and still felt fatigued at the finish. Very interested to see if I've recovered by tomorrow.

Fartlek of attrition and the secret training

6.30am - 1 hour fartlek at Centennial Park

Joined Sean's squad and guest Coach Cindy at Centennial Park for fartlek. This fartlet has longer surges and longer floats in between. It is an easy session to cruise or pour it on.

A good large group present including Katie back from her secret Japanese training camp, a new lass Victoria, Flo-Jo, and Xela displaying her six pack. Reminded me I've been slack on the core body exercises, and I've got a bit of work to do on my six pack before I squeeze into any high cut top. Royworlds also having done a secret night training session on Thursday was backing up 8 hours later.

Felt yesterday's session in the legs which were fatigued as we got going. I'm glad I didn't belt myself harder. Wine trail runner was going like a racehorse. I felt like I was running at 5km pace in the strides and wasn't sure if that was good or bad, it was just tiring. During the floats, I got to chat to Lulu who is being flown down to Melbourne for Sunday's Sussan 10km race.

After the main loop, Lulu bowed out as part of her taper, and lining up for the next surge I noticed both Royworlds and Wine trail runner had dropped off. All of them no doubt having suffered from secret supplementary training fatigue. Must try some sly training on the side some time. It seems to work.

Cindy took the roll at the finish, writing down our names for a report card to Sean. Royworlds should be scolded for truancy.