86 replies to this topic

[Fats]

EDIT

Thread title changed to cover additional topics!

EDIT

Following a successful trial of "The Pyramid of Pain", 3x2km, and some other variations there is a general consensus that we should try to do something different every 2nd or 3rd week to break up the monotony of Timbrell Park Thurs AM 1km reps. Same meeting point, but if we're doing the 2km reps we'll be going 3km to 5km (or 3km to 1km) on the Bay 5km challenge course.

Any objections to this?

Sorry to Andrew & Tim - missed you this morning, but in future we'll try to advertise it better.

While we're on the subject, does anyone else think the recovery is blowing out a bit? I think we should try to keep it down at say 90secs for the 1km, and 2mins for 2km. I still haven't worked out what I'm supposed to be doing with the pyramids yet - all I know is it hurts!

[kt]

Agree in principle on the rests, but by heaven I was grateful for that extra time this morning!

Hey, do you want to change the name of this thread to "Inner West Training" or some such, so that we can use it for all notices or questions regarding the TP, the Lilyfield hill and so forth?

Cheers,
Kate.

[Mister G]

The main reason I haven't been showing at Timbrell of late is my preference is now towards doing intervals on grass as much as possible.

Agree that variations like 3 x 2K are good- in recent months I've been doing stuff like this with a 3 minute active recovery.

[kt]

Grass is good...

Another possible variation on Timbrell would be to meet over at King George's oval and do some reps there, or even around the inside of Timbrell on the grass, although that's more difficult to measure. Could still do it by time, though - 3x7min or 3x8min or something.

[Mister G]

Regarding King George, I've found that the lane markings are not consistently maintained, although that may have changed.

I also mentioned to one Tuesday hill regular earlier this week that I intend to do a few reps on the flat before tacking Lilyfield Rd of a Tuesday morning- just a short burst like 5 x 400 or 3 x 1K. To incorporate some speed with the strength work, and to get the body used to hills when already a bit tired.

Thoughts?

[Eagle]

Fats:
Thought when I saw you and the others this morning that a change was occurring. I fully support the 3 x 2k - I do them often and I think they are great session. Also agree with KT maybe a particular area on CR for the Bay area and the differnet sessions that are on.

Great work Fats in thinking beyond the square.

Didn't join in this morning as it was the first day out after Sundays marathon. Feel as if I have recovered quite well this time. See you next week for whatever session you plan. B)

[Fats]

Grass is good too, but in the winter I just find it's easier to be on a solid surface when it's dark. I go over on my ankles at the drop of a hat, so like to know I'm not putting my foot into any holes when I can't see the ground so well.

KG park is good when the marking is maintained, but I think for the Thursday morning session it is easier for everyone if we stick to the same meeting point week-in week-out otherwise we will inevitably lose people.

I might switch to doing more on KG park as an alternative to Lillyfield Rd. hills on a Tues am. when it gets lighter. Much as I love that hill, it is getting a bit monotonous too.

[andrew t]

Sorry I missed the 3x2km this morning. Mis-configured my alarm Fortunately Tim dragged me around TP for a few reps. Definitely would like to vary the routine - in particular I am sick of Lilyfield Hill! I'm off to outback Qld for a week so think up something new for the week after.

Andrew

[Action]

Happy to measure something on the Timbrell grass... will have a look at the landmarks next time I am down there

...and whilst there is a meeting place, is there a set time?

... AndrewT, I was off the back of the 2k when we passed at Lilyfield Rd bridge, so you nearly didn't miss it

... and the long rests are all my fault - thanks for waiting - too many speed sessions in too few days!

... good rule of thumb for recovery is for reps 1k+ then 50% of whatever the rep was, or 100% for reps less than 1k. You just can't wait for slowpokes (like me!)

... why not a Mona Set (or 2):
2 x 90 sec on / 90 sec recovery
4 x 60 sec on / 60 sec rec
4 x 30 sec on / 30 sec rec
4 x 15 sec on / 15 sec rec

[Fats]

All good suggestions.

[indent]quote:

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Originally posted by Eagle:
Fats:
Great work Fats in thinking beyond the square.

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[/indent]Can't take credit for this really - I don't think my brain kicks in until well past the end of our morning sessions. It's all kt's fault. Since she started turning up she's shaken things up a bit (with her new-fangled track training ideas) and the sessions have got rather more painful. Oh well - what doesn't kill you makes you stronger I suppose :rolleyes: .

[langswm]

kt
Now you've roped Danielle into the relay's, she'd better start doing some more speed work! Where at Timberell and what time do you guys do this these sessions on Thursday mornings?

[kt]

The more women the better, I say! It gets a bit blokey down there at 6:15 in the morning :D

Timbrell Park is on the bay run, with two sides bounded by Dobroyd Pde (the city west link) and Timbrell Rd (which becomes Henley Marine Drive).

Just across the road, in fact, from the 3km marker in the CR 5km challenge.

Kate.

[Action]

Oz Yid,
today was the first time that I can remember the Timbrell Group leaving the safe haven of the park - unlucky!

Anyway, to your questions... I know exactly where you mean when you refer to the 1.1 mark. Now, standing at that 1.1 mark with your back to the Bay turn right and run 82m to the corner. At that intersection you look left up the hill, and right to the Bay. About 4 paces to the right (towards the Bay) on the left hand side of the path is a 0k mark. Sometimes you have to brush aside a bit of grass to reveal the yellow paint.

Do a u-turn to put your back to the Bay. This is the start. Run straight ahead up the slight hill. You are on your way around the famous Timrell 1k loop. Past the amenities block on the left, on up the hill, you will notice some marks on the outside (right hand side) of the path such a 9,8,7... these are 100 m marks. Just as the path crests the hill it curves left. Just after the crest is the 500m mark - which is marked. There is also a tap off to the right next to the shed.

OK, so we are half way around. Continue down the path, and at about 670m there is a hard left hand off camber corner which is known as "Boofs Corner". 300m to go is just after the corner, and there is another tap on the left. Keep going, keep going, keep going, winding through the native grasses and occasional walker - be polite - the walkers put up with a lot when we blast past as a group, and they have been known to applaud as we go through! The path finally turns left and a blue bin comes up on the right just after another path (also on the right). That Blue bin is the 1k mark. Also the start for the reverse direction, and turn point for 2k laps (thanks kt).

Slow down and enjoy the view to the right. 100m later you will be back at the 1.1 marker we started at. Total lap 1,182m.

I promise to brighten up the 100m marks in the next few weeks. :D

[OZ YID]

Saw a massive group of you lot this morning running towards Lilyfield Rd and saw the famous Action ... i was doing 1km - ish reps at timbrell ... i need advice, guidance, help from the guru graffiti-est of the inner west

Thus Action:

There is a series of yellow lines across from the water ... which has a 0 on the ground beside it ... where does this 1km end (assuming a clockwise direction)

Also .. these lines have a 1.1 beside them

Need a Timbrell tutorial but Mrs oz doesn't rtn from gym til 630ish when you nightlarks are almost finishing up

Assuming i want to do 1km reps (and not a metre more) ... where should i start and finish

Or has this been discussed before ??

Any assistance appreciated

And BayRunners .. doesn't the sight of the Lighttower pylons of the temple lift one's mood first thing in the morn

[Eagle]

If KT suggested the seesions of 3 x 2k then I now know what KT now stands for K iller T rainer!! :D

[kt]

:rolleyes:

[Rockette]

Hey guys, would like to join someof your groups in the inner west but its a little confusing as to what days, times and training sessions are: Would someone be able to get back on where you meet, what training you usually do on a particular day and the time. Sounds like theres a lot of good commaradie happening there.

[Grandpa]

New to this myself, Rockette

Tuesday 6 am at bottom of Lilyfield Rd, corner Charles St for hill reps

Thursday 6.15 am Timbrell park, corner Timbrell Drive and Henley Marine Drive for the 2k reps on the flat

Grandpa

[Grandpa]

Fats et al,

As we hang out in the Bay area and met via the Cool Running wesite, do you think we should call orselves the Cool Bay Runners or Bay Cool Runners or CBRs, or BCRs for short? Or has this already been thought of?

What I like about it is its free. We have to pay for enough things. Maybe its because I remember a time when everything wasn't so commercialised. When Olympians and National Sports hero's and teams were genuine amateurs who had a regular job as well. When I started running in the 60's we paid for nothing but our shoes and transport.
Can we keep it that way? Can we?

Grandpa

[Eagle]

Expect to be a starter for the reps tomorrow. Will be the sweeper as still brushing the snow out of my hair :D B)

[BOOF]

Thanks to T/P speed sessions my spies tell me a world record was broken last night, a 2k run from LCNP to the top of delhi road carrying a frozen mowong onboard, all that after a nasty set of hill reps to-boot....well done fred :D

See yah bright early tomorrow for whatever pain you think up to dish out on me :)

Regards
Boof

[kt]

Hi Rockette and Grandpa,

The Thursday morning sessions aren't always 2km reps. Other possible sessions are 5x1km around Timbrell Park, or a pyramid of 500m, 1km, 2km, 1km, 500m. For some obscure reason we did this once as 1km, 500m, 2km, 500m, 1km. That was just weird.

Not sure if I'll be out there tomorrow. State short course XC on Saturday, and I'm still nursing this stiffness in my hip. See how I feel.

Cheers,
Kate.

[langswm]

Keep a lookout for Danielle. She's going to join you guys tomorrow, but will be running there from Balmain

[Action]

For anyone planning to join in a TP session, keep in mind that one of the reasons it is free is that there is no organiser required to front up each week. So, numbers vary week to week from zero (rarely) to a dozen, and the session is driven by whoever turns up and is willing to voice an idea.

TP started out as just my own personal 1k rep session on a Thursday but has taken a life on of its own. Bewdy. I love the company, and am also pleased that there is no need to turn up. Great to see kt sorting out the troops whne she fronts, and anyone else when needed. There is always the old staple of 1k reps when ideas for all these new fangled combinations run dry!

I am a no-show for tomorrow - in Brissy for a few days. :D

[langswm]

First outing with this group this morning, and what a magnificent Sydney morning it was! Very much enjoyed the session, and while 10-20 meters behind most of the pack, surprised myself with 3x sub-3.50 reps. Thanks guys, most enyoyable!

[Action]

Big turnout today - at least a dozen. Luke and I ended up with 8 x 1k - when will we ever learn?

Good to see langswm and Danielle there, looked for you about half way through but didn't get a chance to catch up. We were already on 4 reps when we got to the bunch who were deep in thought deciding what to do, so the default of 1k reps took over. :)

[Eagle]

Saw Action and Cam at the 2k marker heading towards the 3k marker and fast disappearing into the distance (no doubt some serious C2S training going on there) then a bit further passed another group. Sorry I didn't join in - doing a recovery run in the taper for Saturday's marathon. B)

[Luke SkyRunner]

It has been a long time (well over 12 months) since I have done anything more than 5 x 1k reps. 8 of them with an average rest of 98 secs has left the legs very sore. Starting to get some speed back though, so I am very happy. Great to have someone else there to chase!

[coaster]

langswm
good to run with couple of reps. We normally do the rest on 2 minutes so it allows a slow jog back to the start however somebody started on 90 secs and was behind after first lap. managed to get in a very quality sessions on a brilliant morning. see you nexttime for more of the same....pain

[langswm]

coaster
Absolutely! Looking forward to more of the same next week. Might even get up to 4 reps. Very happy to let those maniacs up front go ahead!

[Action]

Well, Timbrell Reps is back with a vengence. 14 turned out this morning after only 2 or 3 last week, and none only a few weeks ago. 5 x 1k ranging from 3:10 for Fats and Luke to 4:15 for an anonymous CR ;) . Then spotted Eagle cruising as we ran around the Bay afterwards. :)

[langswm]

[indent]quote:

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Originally posted by Action:
5 x 1k ranging from 3:10 for Fats and Luke to 4:15 for an anonymous CR

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[/indent]It's Ok Action, I'm not ashamed of ny 4.15 reps. At least I was out there. Thought the "warm down" was fairly sprightly as well!

Also saw new CR poster Shell out around the bay this morning. Come and join us one day Shell. I'm sure langswD would enjoy the female company.

[Eagle]

Short reps tomorrow morning - 2 x 5k this morning - might rearrange the program to do the reps on Thursday. Actions says 'cruising' - I think more like 'as fast as you can for 5k reps'. B)

[Wriggler]

Great to hear this is back up and running. I am not quite sure where Timbrell Park is, but I am looking at settling in the Balmain Drummoyne area so hopefully it wont be too far.

It must be great to have a few mates to do this kind of work together. I do most of this kind of stuff alone along a river, <_<
It gets lonely and hard to push yourself sometimes.

Am so looking forward to getting out and having a run with everyone.
Well done folks

[Eagle]

Wriggle:
Right opposte the 3k marker on the 5k challenge course on the Bay run. Couldn't be better placed - a loop of just under 1.2k well measured by Action with 100m marks or is it 200- just about prefect for a k rep and a 200m jog to the start and do it all ove B) again.

[Action]

Wriggler, Balmain / Drummoyne / Timbrell define three corners of the (in)famous Bay Run. When do we expect you? :)

[Wriggler]

Cool, I checked it out on whereis.com.au so I am up to speed.Thanks.
First week In June I am there. Was trying to get back in Feb to have a crack at the 10k striders series, but by the amount of runners who rocked up last week, I dont think I was missed :rolleyes: Snow here today :)
Cheers

[Fats]

[indent]quote:

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Originally posted by Eagle:
Wriggle:
Right opposte the 3k marker on the 5k challenge course on the Bay run. Couldn't be better placed - a loop of just under 1.2k well measured by Action with 100m marks or is it 200- just about prefect for a k rep and a 200m jog to the start and do it all ove B) again.

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[/indent]...and the facilities just got even better with the long-awaited installation of "Coaster's Bubbler" at the finish line. Many doubted he could pull it off, but with friends in high places....

[Shell]

Langswm, I was wondering what you were all doing this morning and why i didn't know about it! ;)

Felt like a bit of a Nigel (that's a word I haven't used in a long time!!) out there running by myself when you guys all ran past.

Would love to join you. What time and where do you meet? Forgive me if that info has already been posted a hundred times...

[Eagle]

Wriggler :
Look forwrad to your arrival/return? Fats is a shorts and singlet man even mid winter - no doubt a Sydney winter is just cool compred to what you are running in at the moment.

Indeed Fats how could I have forgotten that very well placed bubbler. B)

[langswm]

Shell
Every Thursday morning (rain, hail or shine). You can either join us at the carpark at Drummoyne Pool at 6.00am for the 3k warm up to Timberell, or 6.15am at Timberell itself.
See you next Thursday. I'll let Danielle know!

[Wriggler]

HI Ray , Back in June for good mate, been away a long time.

Sorry folks for hijacking this thread a bit, Thats not usally my go.
Cheers

[superflake]

Can any of the regulars tell me if the park is reasonably well lit at night. I'm guessing the side the ovals are on is pretty open so would get light from the street lights. But how is the other side near the canal/BMX ramps?

I'm thinking of using the park at night after work sometimes for a different course to what I usually do 1k reps on.

[26miles]

It's lit pretty well until about 9 pm but there are a few tree roots along the canal side. Silverfox and I use the 1k marks from the CR 5k challenge. That way you don't get bored running the same stretch. We start at 5k and work our way round the bay to 2k and then return. This section is probably the best lit and safest.

[langswm]

[indent]quote:

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Originally posted by superflake:
But how is the other side near the canal/BMX ramps?

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[/indent]Totally black at that point. Cant see a thing after dark so not a good place for your superfast reps, Superflake

[superflake]

[indent]quote:

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Originally posted by langswm:
[indent]quote:

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Originally posted by superflake:
But how is the other side near the canal/BMX ramps?

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[/indent]Totally black at that point. Cant see a thing after dark so not a good place for your superfast reps, Superflake

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[/indent]Thanks langswm & 26.

Has Wriggler turned up for a Timbrell Rep yet?

[Professor]

Well it's been a long while since I last hit the hill...this morning was time to change that and it was good to see Johnny Dark, Langswm, and a couple of Woodstock runners and Bay Boys doing the up/down shuffle. For the first time in ages, I felt good for the session and knocked out 8 reps, all under 90 up and under 97 down. Look out JD, I'm coming to get ya! (JD still has a record of sorts in my mind...10 reps, up and down under 3 min per rep. OK, I'm sure it's not a record, but I'm yet to achieve it!)

Anyway it was good to be back. And the reason for the post....the more the merrier I say - Tuesday mornings, 6am, bottom of the Lilyfield Rd hill. See ya there!

Prof

[MissZ]

Good timing Prof - I have recently committed (in my mind) to doing Lilyfield Rd reps every week from now till 6ft - starting tomorrow.

I usually only do 6, sometimes 8. 6 under 90 seconds would be a good day for me. I don't bother timing the downs. But JD's "record" sounds alluring - maybe we could make it a CR "goal".

PS. Was it you Prof that said Hi to me (running in CR cap) this morning, by the Bay, it would have been just before 6 am?

[sook54]

Hey I was down there doing the swimming pool hill x15 not too much later! Not sure about next Tuesday but after that sounds like a plan - I'll just aim to get halfway up and watch the rest of you mob suffer for the steeper bit at the end

[Professor]

MissZ, on Nov 25 2008, 06:53 PM, said:

Good timing Prof - I have recently committed (in my mind) to doing Lilyfield Rd reps every week from now till 6ft - starting tomorrow.

I usually only do 6, sometimes 8. 6 under 90 seconds would be a good day for me. I don't bother timing the downs. But JD's "record" sounds alluring - maybe we could make it a CR "goal".

PS. Was it you Prof that said Hi to me (running in CR cap) this morning, by the Bay, it would have been just before 6 am?

T'was the one and only me, MissZ! You were looking quite sprightly as you sped past! I wasn't sure you heard me...And glad to hear you're in, but you'll find a lot more of us on the hill on Tuesday mornings - you need witnesses if you're going for the JD record!

A plan it is Sook...Tuesdays, 6am!

Prof