Hickson Road

Reps with Ray Wareham, Tim Cradock, Phil Dove, Dicky Palmer and Sean. Usual format, although the rests are getting shorter due to staging staggered starts after the first rep. They went:

3:44; 3:36; 3:36; 3:45; 3:34

Funny session. The reason for the discrepancy is having someone to run with or chase. First rep I was on my own. 4th rep everyone took off after only about 1:20 rest. I was so tired I insisted on my (almost) 2 minute recovery and was too far back to make any headway into catching anyone. Ran the last one with Phil until half way then pushed on which is why it was so quick.

10km all up.

So where are all my cards?

Easy 14km run into work. Very stiff and sore to begin with, so took it very easy - deliberately slowing down through Balgowlah and along Military Road. 27:45 at Spit Junction and 58:20 all up.

Pain

Pain in the Domain. 24:09 all up (it's getting ridiculous) and 1:57 for the long rep. Felt full of running again throughout. Really pushed the long rep in trying to stay with Dave (who again ran 1:55) and still felt strong. Pleasing session.

Short warm down afterwards for 7km all up.

Wild Monday

14km run home from work. Full of running to start with when I couldn't help but go quickly - 29:30 at Toyota Garage. Slowed down in the second half particularly on the hills when the backpack with shoes in started to weigh me down. 56:05 all up. Great weather - cool, plenty of rain and a mostly following wind.

For any family members that have dropped in by accident, here's a photo of the birthday boy. He's lost out to his siblings in recent posts.

Usual Sunday

North Head/Balgowlah Sunday route. About 24 km in 1:38:10. Felt easy to start with and was running quite quickly - 46:40 at the Stone Arch. Slowed down in the second half but felt comfortable at the end - probably the result of longer Sunday runs over the past 2 weeks.

Mentally tough

Punished myself for missing yesterday's interval session with intervals by myself around Farm Cove; 5x900m with 2 minutes recovery. They went:

2:45; 2:50; 2:49; 2:48; 2;47

Paid the price for the first one being so quick by struggling from then on to match it. Southerly wind made the 2nd and 4th reps harder.

10km all up.

Thwarted!

Enforced rest. Planned on the Hickson Road reps but delayed conference call put paid to those and too much work to fit a run in. Grrr. Will now have to fit intervals in tomorrow by myself.....

Yawnsville

14km in about 59 minutes. First 10km with Beaky over the bridge to the Greenwood and around via Luna Park and finishing with a loop around the Opera House and Domain. Nice and easy at talking pace.

Pain

Led by Scot again and fast again - 24:55.
Felt heavy legged all the way still suffering from the weekend. 1:59 for the long rep - pleased in that I was catching Dave in the final 100m so the strength is there but still about 4 seconds behind him.
7km all up.

Recovery run

Easy 10km with Beaky at lunchtime in approximately 43 minutes. To Darling Point and back but adding avoiding the steps on the way out and adding distance in the park at Rushcutters Bay. Started a little sore from the weekend's exertions but finished feeling much better.

Dee Why Dash

30km over the Dee Why Dash. About 2:26 in total not stopping the watch for any water stops. Felt a bit more tired to start with than last week as a result of yesterday's race. Gradually got into it and was feeling very comfortable when Ray turned off at 20km. Jaap, Jonathan, Fats and myself then picked up the pace with Fats pushing on from Queenscliff. Very tired at the end as a result of the faster pace over the final 10km.

Thought I'd post a picture of Charlie to show how big he's becoming....

Sydney Striders - Lane Cove 10km

34:06

Slightly disappointed not to dip under 34 as it was all set up for me. But pleased to be quicker than November and not too bad considering it's been a heavy week.

Set off with Tim Ashby and Fats and ran with them both for the first 3km. Then had my usual tough patch between 3 and 5km where Tim pulled ahead by about 15 seconds. Fats had dropped back, but Andrew Tuckey came past at 4km and started to close on Tim. From the hill before the turn around I had been caught by Jared Poppett who ran I ran with until about 8km - both of us taking the turn to lead in equal part. He then dropped me on the final hill and pushed on to dip under 34.

Great crowd (355 finishers). Did a warm down with Richard Mullaney who took the first 5km easy then pushed the second.

14km all up for a 89km week.

Return to Hickson Road

Another session of Hickson Road reps - 5x1.2km with 2 minute rest. Really good crowd today - Ray Wareham, Chris Graham, the 3 Richards (High, Palmer and Mullaney), Dave Le Banh and his mate Sean. My intention wasn't to push it too hard with Saturday morning's race in the back of my mind. That was the intention. Times went:

3:36; 3:34; 3:35; 3:39; 3:54.

The reason for them being so quick was Richard Mullaney's new found form. He pushed them all. I just kept in front for the first four but was tiring on the fourth so decided just to run through the final rep. Will be very interesting to see how Richard High and Richard Mullaney run on Saturday. Richard High seemed to be keeping something in reserve.

Landmark day for Bec

Bec's first day at school. She seemed to handle it much better than her parents - leading the charge and telling us where to go. Will put a couple of photo's of her in her uniform when I get home.

14km run into work. Run at about 11am due to seeing Bec off to school. Felt much more relaxed and supple maybe as a result of the later start. It reflected in the times - 26:57 at Spit Junction and 57:32 all up. Very easy run though not puffing at any stage.

Pain in the Domain

Rocked up to Pain still feeling the effects of the last 2 days running so wasn't expecting too much. Also pretty hot and I only had my thick t-shirt to wear (plus shorts, socks and shoes of course). Pushed all the reps as usual and was very pleased with a 1:58 for the long rep. I was chasing MBL Dave all the way - felt strongest over the final 100 metres. He ran a 1:55 so is obviously in very good form. I suggested he come to Lane Cove on Saturday for the 10km race.

Particularly pleased with the 1:58 as the total time was a very quick 25:10 - 30 seconds quicker than ever before.

Backing up

Monday

14km run home from work. Felt great stretching the legs after yesterday's slower run. Was dreaming about breaking PB's, sprint finishes to races and stepping up a level - then looked at my watch and realised the time was very average. Felt easy though, breathing easily at the end.

30:30 at Toyota Garage and 58:32 all up.

Middle Harbour Picnic

Perfect day for running - clear, sunny and cool. Ran 30kms (furthest ever) with the Striders Star starting and finishing at Roseville Chase. Fantastic run taken at a nice easy pace. About 2:20 all up.

Australia Day

Saturday

Rest.

Friday

Very easy jog to Long Reef in 34:42.

The dreaded Hickson Road

Usual reps of 5 x 1.2km with 2 minute rest. Richard P, Peter W and Darren Q turned up but were only doing 3 and taking them easy with races over the next few days. So I was on my own for the first and final 2 reps. Which was apparent from my times:

3:47; 3:35; 3:39; 3:40; 3:43.

Very pleased with the second and third reps where I was chasing down the other 3 lads and the third in particular which Darren pushed me on.

10km in total.

There's always something....

...to make things uncomfortable. 14km run into work. Very easy pace. Cool conditions, no wind and slight drizzle would have made for a very pleasant run but I picked too much nail off my big toe last night and the rest of the nail seems now to be in-growing. From Spit Juntion onwards, any downhill section was very painful.

28:06 at Spit Junction, 59:17 all up. I may be struggling in my speed sessions but keeping a steady pace in these longer runs is becoming much easier.

Pain in the Domain

Big crowd today to help push things along in hot conditions. Keith Bateman turned up, along with Durante and Dave from MBL. Led out far too quickly again, but that didn't slow down the reps. Pushed all of the initial ones, and just failed to catch Dave on the Farm Cove rep for a 1:59. 25:42 all up - second fastest ever in hot conditions. Struggled over the final two reps.

7km all up including the warm down.

Warm but breezy

Head out at lunchtime for the Balls Head loop as the weather looked so nice out of the window this morning. Felt quite light on my feet which was encouraging after the long run yesterday. 26:35 at the water stop at Balls Head and 56:57 all up for the 14km. Trying to take these longer runs easier at the moment so save my energy for the fast sessions.

Longer stuff again

Sunday

Long North Head route. Quite warm but lovely conditions really. Took it very easy to start with (although I didn't necessarily intend to). 48 minutes at the stone arch. Was embarassed by the slow time so picked it up in the second half. Felt strong right through to the end so was pleased with that. 23km in 1:38:41.

Saturday

Rest. Rebecca's b'day party. Was knackered.

Sunny, warm, bit of breeze

Easy 8km to Darling Point and back with Pete to see if we could see the flipped Maserati on Bilyard Ave. No such luck, not even any pools of shattered glass. They tidy up after themselves thoroughly in those parts.

Very gentle run feeling a little tired after yesterday's session. Brings up 70km for the week which is a good return to training.

Hickson Road

5x1.2km reps along Hickson Road with strict 2 min rests.

Not much good to say about this session other than:

(a) I did it.
(b) I'm not injured.
(c) They didn't get slower.

3:48, 3:44, 3:45, 3:46, 3:43.

That is, about 7 seconds slower per rep than at my peak in November. Which suggests I'm about a minute down on my 10km times. Must have been some wind on the return reps given the times but didn't feel much out there.

In fairness, I took the first couple easily worrying about whether I would hold up for the whole session, and it was only me and Chris out there, with me chasing Chris after giving him approx. 15 seconds per rep so most were by myself. Dave and Darren Quarrel joined in the last rep - Darren seems keen to join us next week. Where hopefully I'll be quicker.

10km all up with jog there and back.

Titles are becoming tedious

14km run into work. No watch so no time but took it very easy and felt comfortable all the way as a result. About 25C with little wind.

Back to Pain

Pain in the Domain plus warmdown. About 7km. 26:04 all up but no individual split on the Farm Cove rep. Led out far too quickly such that there was little difference between the reps and the jogs in between. Met Serge for the first time who is coming back from injury and pushed the reps up until the Farm Cove rep.

First session I've felt good in for a long time so very pleasing. Don't think the Farm Cove rep was under 2 mins as the final few reps felt too comfortable.

Back to work

Sunday

Short North Head route (16km) ran in the mid-afternoon heat. Too hot, too jet-lagged and too-unfit to be comfortable. Really struggled from half-way onwards but pleased to have finished my longest run in over 3 weeks.

Monday

Darling Point standard route (8km) run at 4pm. Still struggling with the stiff achilles' despite plenty of stretching. Fairly uneventful run. Not too fast, not too slow but not too comfortable.

Back home

Wednesday

5 miles on the treadmill in Miami. 29:27. Can't run on a treadmill without pushing it.

Friday

Arrived home at around noon and ran a very easy 5km late afternoon.

Saturday

Manly route, late afternoon. No watch (still broken from Cartegena) but fairly brisk with a following wind most of the way.

Just in case anyone reads this, here are a few photos from Colombia....

Letter from Cartagena

Have spent our time equally between Geoff´s hotel in Cartagena old town and his beach house 40km up the road. On the running front, I´ve managed a 30 minute run each morning other than 3 days off. It´s very hot (30 degrees by the time I head out at 7.30am) but most of the running has been on the beach so no hills. Nothing too slow but just trying not to lose too much fitness before returning to proper training next week.

The holiday has been fantastic. Colombia has renewed my interest in travelling. The people are fascinating. Looking forward to the bullfight tomorrow for which we managed to grab some tickets....

Just before Colombia...

Friday

8km route to Darling Point and back with detour due to bridge works. 15:39 at Darling Point, 33:04 all up. Felt great - full of running and so a quick time.

Thursday

14km run to work. 27:40 at Spit Junction and 58:21 all up. Struggled all the way. Very lethargic over first 5 kms.

Wednesday

8km run home stopping at the Toyota Garage. 30:04. Pretty non-descript.

Back into action

Pain in the Domain. 27:00. Couldn't get a split for the long rep as I was calling the intervals. It wasn't quick though, windy and I was struggling following time off and a tight chest recovering from the cold. About 3m behind Durante who was very strong throughout - he's really improved recently. Very wheezy at end of Farm Cove rep.

7km all up.

Wednesday 13th - Monday 18th - rest. Time off with bad cold and excessive Christmas party celebrating.

Ruby Tuesday

14km run into work. Tired backing up from last night but still with a little bit of bounce and not as bad as the last time I did over 60kms in 4 days. 28:00 at Spit Junction and 58:18 all up.

(Tell me why) I don't like Mondays

14km run home. Electrical storm so ran for my life. Following wind all the way but also felt great. As a result, 30:00 at Toyota Garage and 55:24 all up (a new PB).

http://www.gmap-pedometer.com/?r=572381

Sunday Morning

Sunday

Manly long run. 23km in 1:38:04. 46:10 at the stone arch. Felt as though I was really pushing along - faster than recent Sunday runs. Not sure how I ever ran 1:34 for this course. Weather great.

Saturday

Manly route plus Shelly plus Campbell Parade. 11-12km in 46:08. Good pace.

Warm, Northerly wind, beautiful

Ran 14km Balls Head loop with Dylan. Very easy and enjoyable as a result. 60:12 all up. Here's the G-Map link for anyone who might be reading this....

http://www.gmap-pedometer.com/?r=574998

Warm, slight breeze

Tuesday

Pain in the Domain. Pushed all the reps in trying to win each one but easier than usual without Ray, Durante or Macquarie Dave. 1:59 for the long rep by myslef. 27:30 all up. Strong over last 4.

7km all up.

No wind, low 20's, perfect

Weather was so nice I headed out over lunch for the 14km Balls Head Reserve loop. 26:10 at Balls Head and 56:14 all up. Had to wear my old Kayano's as I forgot my trainers. Lovely run, really into the rhythm.

Boogaloo Blue

Sunday

23km with Tim Cradock. Met at Spit Bridge, ran to Manly along Spit Manly walk, then to Queenscliff, along Balgowlah Road, up side of Burnt Bridge Creek deviation and back hom. 1:42:04. Very pleasant easy run.

Saturday

8km Manly Route. Put in some fast patches which must have madeup for the dlow patches as I ran 29:34.

Hot, not humid, slight wind

8km to Darling Point and back. Detour at Rushcutters Bay due to the footbridge being repaired. 15:30 at Darling Point, 33:19 all up. Felt terrible, stomach pains (Xmas lunch and lots of drink yesterday) back pains and sweating profusely. Pleased to get it over and done with.

Peter Beardsley

Tuesday

Pain in the Domain. Took it easy as I'm still recovering from the virus over the weekend. Started to push the reps harder in the second half - stayed with Durante for the 709m rep until the second mosaic and then eased off. He ran around 1:55. Finished with plenty in the tank. 27:27 in total.

7km all up.

Monday

Rest. Feeling pretty rotten having picked up a virus which took hold shortly after Sunday's run. Very lethargic and sorry for myself.

Sunday Morning

24km at 6.45am. Met up with Richard High at South Curly and ran to Long Reef. He tweaked a hamstring climbing up to Long Reef so peeled off on the way back. I continued on to South Steyne and then home via Manly Wharf. Stiff headwind travelling South slowed the run down considerably.
Few beers and glasses of wine the night before meant it was never very comfortable. Time 1:44:03.

Chris Waddle

8km run on Manly route early in the morning. Very tired and lethargic. 32:55.

Paul Gascoigne

OK, struggling with titles now.

14km run home from work. Very tired legs and a struggle almost all the way. 31:15 at Toyota Garage and 58:51 all up.

Kevin Forster

Had to Google previous winners of the Blaydon Race in order to insert today's title.

Hickson Road intervals with Richard H, Richard P, Richard Mullaney, Ray and Phil Dove. 5X1.2km (approx) with strict 2 minute rest. Splits went:
3:40
3:39
3:38
3:39
3:36
Very pleased with the session. Richard H and Phil were pushing the first 3 then dropped back on the last 2. Return intervals slower than normal as there was a bit of a headwind.

10km all up.

Ian Hudspith

Run into work. 14km. Hot (28C at 8am) so took it very easy. Suffered only towards the end as a result of the heat. 27:56 at Spit Junction and 58:49 all up so must have picked it up slightly in the second half.

Sean Cundy

Tuesday

Pain in the Domain. Hot and humid conditions so energy sapping in the second half. Felt very good all the way around though - 1:57 for the long rep out in front after holding off the MBL bloke. Ray and Durante suffering from tough sessions yesterday. Struggled up the steps but then pulled it together for the last 4 reps.

27:30 all up. 7km in total.

Monday

Rest. Been afew too many of those recently. But suffering after long session yesterday.

Mark Hudspith

Barrenjoey Bash STaR. Turned off at Palm Beach and ran back directly by myself, so very easy to start out with and quite tough over the last 40 minutes trying to get home before Kirsten got worried. 2:06 for about 27km.

Mike McLeod

State Relays at Homebush. 1500m - second leg. Ran 4:19 by myself. Sparkie started off with a 4:17, Ray followed me with a 4:18 and then Keith finished up with a 4:20 - 17:14 in total which was a new 160 yrs+ NSW State Record for 4x1500m (I'm not sure who keeps these records).

Sparkie handed over about 150m clear so it was just a time trial in admittedly very good conditions. I think I ran 69, 70, 72, 48, although that last 300m sounds a bit quick. Felt great all the way and had plenty in reserve on the final lap in mustering a sprint. I'm now quite keen to run a competitive 1500m to see what I could lower the PB to.

About 5km all up.

Cristina Boxer

8km to Darling Point and back. 14:30 at the point, 30:52 all up. Put in a couple of fast spells to stretch the legs. Quick time and felt great. Given how I felt yesterday, it was probably in my interests that the race did not take place. I think I was struggling from 2 days of nervous stress.

Looking forward to the 1500m relay tomorrow. I've bought myself a new pair of spikes. Just a little worried about how fast it is going to be and my tolerane to lactic build up. Still, I'll just give it my best shot.

Brendan bloody Foster

Thursday

JPMorgan race cancelled again due to the weather. Fast 4km towards home to release some pent up frustration.

Wednesday

JPMorgan race cancelled. Easy 8km in the evening with Beaky moaning about the situation.

Tuesday

Rest.

Monday

Rest.

David Sharpe

Sunday

About 25km in approx 1:45:00. Ran to Clontarf to join the North Head STaR but was a little late and so spent the first hour trying to catch up the 6:20am group. Eventually crossed paths on the return from North Head.I then ran with them until Kenneth Road - Glenn, Fats and I running together. Very enjoyable doing a Sunday run with others.

Saturday

Very easy 8km running around and about picking up the food shopping.

Paul Cuskin

14km run home. 30:25 at the Toyota Garage at Spit Junction and 56:53 all up. Lovely weather and very enjoyable.

Brian Rushforth

Thursday

Hickson Road intervals with Tim, Chris and Peter - 5 with strict 2 minute recovery. Felt great, particularly the first 2 which were very comfortable. Times went:

3:40; 3:35; 3:36; 3:39; 3:33

Only the fourth was slightly disappointing. Little bit of a headwind but in truth I was saving myself for the final rep. The 3th and 5th are rep PBs. Tim took off on the final rep so it was made a lot easier in just trying to stick to his shoulder.

10km all up.

Wednesday

Rest.

Charlie Spedding

Pain in the Domain.
Great session - pushed all the reps but still ran 1:56 for the long rep. Only finished 3rd though behind Ray and Michael.

Steve Cram

12km easy in 52:12. To Darling Point (16:30) and back with Robbo then around Mrs M's Chair and Opera House to the bollards, back and up to usual 10km finish. Just a jog. Met Richard High at Farm Cove and had a long chat about next week's race.

She's a sadist

Kicked out of bed at 6.15am by Kirsten and told that unlees I did the run then it wasn't going to happen. So after less than 5 hours sleep and large numbers of different sorts of wine at the partners dinner the night before, I headed out for 23km around North Head and Balgowlah Heights. Took it very easy. 47:10 at the stone arch turn and 1:39:18 in total. Feeling better now for taking it so easy - fewer aches and pains than usual.

Lane Cove 10km

Striders 10km race at Lane Cove. 34:14 for around 6th place. Just in front of Damien Tancred and Kanser - 26 seconds behind Tim Ashby who set a PB in 33:46.

Felt good the whole way around - took it easy on the hills by shortening the stride and tried to push the downhills and flat sections. Was coasting coming up to turn just after 5km when I heard a familiar Irish accent on my shoulder. Kanser's presence stirred me into a bit of action. Had hopes of trying to catch Tim but he was too strong over the final 3km. Good crowd turned up - Fats was in the 34's and Tim Cradock (suffering after a big week) finished in 34:56. Kanser finished in 34:20 which is a strong result given last week's marathon. He won't make it as easy for me next time.

Bit disappointed not to have broken 34 minutes but not overly concerned given it felt quite comfortable.

Sweat out the Hangover

Very easy 6km amble around the Domain, Botanical Gardens and Opera House sweating out last night's two bottles of red wine. 25:20. Looking for ward to tomorrow and just hoping I don't feel lethargic in the first few k's.

Thursday 2nd

Missed intervals with Ray and Tim becuase of work meetings. Headed out around 4pm for the 10km route to Darling Point and back around the Domain and mixed it up with some fast spells at random (about 5 or 6). 39:15 all up for the 10km. Faste on the way out than back. Felt stonger than yesterday so hope it's another days recovery before Sat morning.

Recovery Run

13km loop around Balls Head Reserve. Very slow and deliberately so. Having said that, felt so tired I'm not sure I could have managed anything more. Felt much better towards the end. 57:52 all up.

PITD

Pain in the Domain followed by 1km cool down. Good crowd in the fast pack including Ray, chap from Macquarie, another who pushed the long rep and Chris who (as always) pushed the reps in the second half.

1:56 for the long rep but stopped the watch slightly short due to being crowded at the gate. Probably closer to 1:57. Very pleased as I was by myself nearly all the way - letting the chap from MBL and A.N.Other pull ahead before the first mosaic before I started to pull them in following the second mosaic. Also assisted by a following wind in the 1st third - against towards the end. Pushed all the other reps hard. 27:00 in total.

7km all up.

Easy Monday

12km in the early evening to Centennial Park and around a bit and then back. Ran with Beaky at talking pace. Just over 48 minutes. Felt fine, calves a bit stiff.

Beautiful Sunday

23km long Sunday run around North Head and Balgowlah Heights. Felt great for the first 16km - running very easily yet still 45:52 at the stone arch corner heading down to Little Collins Beach. Struggled from Fairlight path onwards and took it easy through Balgowlah Heights as a number of aches and pains were starting to surface. Finished in 1:36:43.

Strange intervals

Saturday

Plans to run the CR 5km challenge went up in smoke after Billy woke me up in the middle of the night. Slept in instead. Headed out around 5pm for intervals along Manly beach from Manly Surf Club to Queenscliff Surf Club - 3 x 1 mile with strict 2 minute recovery. Times went:

5:00; 5:34; 4:56

Almost gave up into the second rep as it was a farce. I had barely noticed the tailwind on the first rep, but on the second I felt as though I was jogging and bent double. Knew that I'd be disappointed with myself if I gave up so struggled on expecting something around 6 minutes. Was quite pleased with 5:34 but in truth the second half was more sheltered. Just blasted the third.

10km all up.

Friday

3km very easy either side of an Easy Tiger massage.

Super Session

Every now and then things just go right in a session. This was one of those days. Rocked up not knowing who was going to turn up but we ended up with a decent crowd being myself, Tim, Ray and two of Ray's mates.

Intervals session was 5 x 1.2km along Hickson Road with strict 2 minute recovery. The intervals went:

3:44; 3:33; 3:43; 3:36; 3:39

On average, that's about 3-4 seconds per rep faster than I've done before. Ray held back on the first and then got very competitive with Tim and I on the second leading to the ridiculous time. Tim was competitive throughout, holding back for the first three-quarters of each rep and then always coming onto my shoulder on the last quarter. Was especially pleased with the final rep where I even managed a pathetic Highnam sprint over the last 50 metres.

10km all up for the best session I've run this year.

Getting tired

14km run into work. 26:36 at Spit Junction, 57:16 all up. Struggled towards the end feeling very tired - probably as only 14 hours rest from yesterday's interval session. Surprised at the time at Spit Junction as I seemed to struggle up Parriwi Road.
Plenty of stretching afterwards - slightly sore hip flexor.

Worse than Pain

Intervals - 5 x 900m gate to gate around Farm Cove with strict 2 min recovery.

2:52; 2:46; 2:50; 2:47; 2:50.

Missed Pain in the Domain due to a last minute conference call. So punished myself by having to do intervals alone. The doubt demons were out in force, particularly after the first rep where it took me a good 20 seconds staring at my analogue watch to realise I was over 2:50 and not under. They then resurfaced after the second rep telling me I couldn't possibly maintain that pace and I was going to crumble. But there's something character building in intervals alone. In truth, the session was all about the wind - a real truggle into it on reps 1, 3 and 5 and a pleasure on the others. Pleased with the effort put in on the last as I was determined not to drop off in the last two reps as last time.

10km all up.

Proper training starts from here...

Monday

14km running into work. Felt very easy from the word go which is no doubt as a result of 10 days rest or very easy training. 26:40 at Spit Junction, 56:26 into work. Pleased with the pace as I didn't feel as though I was pushing too hard. Felt strong all the way up Parriwi Road. Only concern is my left hip flexor is sore again but physio at lunchtime today.

Sunday

Rest. Ben's buck's night the night before. Walking into Manly was about as much as I could manage.

Rebuilding

Saturday

Easy 8km at 6.30am. Very slow to start with, quick stretch along Manly Beach (5:30 for the mile finishing very quickly) and 30:55 all up.

Friday

Easy 8km running from work to Spit Junction. 30:07. Picked up the speed in the second half and finished feeling great.

Running again!

First run back after a week off with a back problem. Easy 8km. Ran down to Hickson Road and joined Ray, Tim, Peter, Richard and Phil Dove for intervals. I just strided 4 of them without putting too much effort in. Plenty of stretching before and after - particularly of the hip flexors which appears to be the root of my back problem. Back felt stiff towards the end but not painful as it has been.

Fixing the problem

Friday, Saturday and Sunday - zip, nothing, nowt. Tried to run Friday and Sunday but both times gave up after 1km in pain with the back. Went to see Tara Lal today and it appears as though it's related to the groin strain I picked up (falling off a nightclub dancefloor) in New York.

Massage with Easy Tiger tomorrow morning and back to see Tara on Wednesday. Hope to be back in action by Thursday to limit the time off to one week.

Injured again

Tried to run home but only got as far as Circular Quay before the pain in my back was too much. Better to rest now rather than aggravate it further.

Back to Intervals

Met up with Chris Graham for intervals at lunchtime along Hickson Road. 5 x 1.2km (ish) with a strict 2 minute recovery. 3:45, 3:40, 3:45, 3:45, 3:50. Second and fourth intervals are supposed to be about 5 seconds quicker as they take the inside edge of the big corner. So 4th and 5th intervals were 5 seconds down on usual. Pleasde with the consistency of the first three. Was initially disappointed with the last two but was clearly affected by fatigue over the events of the past week and the heat didn't help.

Jog there and back. 10km all up. Jog back very painful as I seem to have pulled a muscle in my back trying to sleep in airline seats.

News from New York

Thursday 5th

Rest. Flight to New York.

Friday 6th

9km easy getting lost in Central Park. About 40 minutes.

Saturday 7th

JPMorgan Chase Corporate Challenge Championship Race. Finished 19th in 18:03. Started very quickly and was suffering around 1km. Then just tried to focus to maintain my place. Started to feel stronger between 4-5km but the legs were really hurting in the sprint finish. Chuffed to bits with the time - about 20 seconds faster than I was expecting. Just vaguely disappointed not to have cracked 18 minutes. Pete finished in 17:16 (exactly the same time difference between us as at Sydney last November) after running with the leaders early on.

Sunday 8th

Beautiful day - did one loop of Central Park with Prue and then another by myself. About 23km in 1:38:52. Really struggled towards the end feeling the effects of yesterday's race (and the hangover).

Monday 9th

13km in about an hour running around Central Park with Peter and Dave from Telstra. Very sore legs.

Tuesday 10th

This day didn't exist. Crossed the Pacific Ocean and it was gone in an instant.

Wednesday 11th

Suddenly reality bites. Arrive at Sydney Airport at 7.40am, rush home, shower, into work and final leave work at 11:50pm. No time for a run. Probably a good thing as very, very tired from the last few days.

Starting to taper

Just an easy 10km at lunchtime. Out to Darling Point (15:15) and then back via Garden Island (faster tempo running) out around Lady Macquarie's Chair (another faster stretch) and finishing the short cut through the Botanical Gardens. 40:01 all up which is almost identical to last Friday. Quite warm by the end. Followed by stretching.
Looking forward to New York now. I'll be on the flight this time tomorrow...

Pain in the Domain

Head out to Pain in the Domain at lunchtime where I led the first and second groups combined. Good to catch up with Ray, Tim, Chris, Simon and a couple of the guys from Telstra who are heading to New York for the weekend. Quite a good session - pushed all the reps. Ray looks to be back in form pushing most of the reps too. He overtook me as usual in the last 100m of the 709m Farm Cove rep where I recorded 2:00. Pretty pleased as it was into a headwind for most of the way and was stopped in my tracks half way around by tourists. Felt as though I had strength in the legs to muster another effort when Ray came by.

Plenty of stretching and 1km warm down for 7km all up.

The male competitive streak

10-11km early this morning. Ran my usual 8km route but started along Griffiths Street to Condamine and through North Harbour Reserve and added a loop to Shelly Beach and back. Started out very easy and still a little sore from Saturday's race in the flats. About 6kms in on the way to Shelly Beach and ran past the Indian chap I often see on the Northern Beaches - very easy flowing runner who covers the gound quickly. Anyway, turned around at Shelly and tried to catch up to have a chat. He must have been about 40 seconds in front so I had to speed up a lot to do so. Eventually got within about 2 yeards by North Steyne whereuopon he realised I was catching and so sped up himself. It just so happened he was travelling back towards Fairlight as well so we had a ridiculous situation where both of us were running at pace about 5 yards apart! So was knackered by the time I got home and crawled up Suwarrow street.
41:35 all up.

When running's fun

Head out at 7am for an easy 17km. North Head circuit but going via Manly Lagoon rather than straight dowen to North Steyne. Slow to start with but gradually picked up the pace. Overtook an older chap just before Manly Hospital and then overtook him again on the way back from North Head (he didn't do the Fairfax walking track). We started chatting and turns it it is Dave Robinson - Sydney Strider over 60 runner. He was having an easy run before heading down to the Melbourne Marathon next weekend. We had a good chat - turns out he's an ex-sub 30 10km runner and 1:52 800m runner who grew up in Kenya running with Kip Keino. Completed over 100 marathons. Fascinating bloke who's only just got back into running in the last year after 15 years off. I'll catch up with him at the Striders 10km at Lane Cove.

Total time was 1:12:51 but took it easy whilst having a chat.

5km Time Trial

Showed up at 7am for my first CR 5km time trial around the Bay. Head out with Easy Tiger, Kanser and Sparkie on 16:30, with only Uncle Dave behind us at 16:00. Kanser pushed for the first 2km and I just tried to stick alongside him which meant us setting a good pace. Felt comfortable but knew we were travelling quite quickly. Tried to push to open a gap approaching the turn onto the main road at around 3km. Managed a small gap and was helped by starting to overtake some of the earlier runners. Then heard Sparkie catch up approaching 4km (couldnt tell whether it was him or Uncle Dave and was determined not to turn around to have a look!). Started to tire over the last km - not helped by not knowing where the finish line was. Put in a final burst when I saw where people were stopping. Finished up with 16:18. Sparkie finished on 16:22, Kanser on 16:28 and Easy Tiger on 16:47. Uncle Dave seemed disappointed with his 16:05.

Great event and good to put faces to some names. 2km jog before and 3km afterwards for 10km all up.

Easing down

Friday

Easy 10km out to Darling Point and back via Lady Macquarie's Chair and back the short cut through the Botanical Gardens. 15:15 to Darling Point. 40:07 all up. Two fast patches at 10km race pace - along Garden Island and along the water section to Lady Macquarie's Chair. Easy Tiger massge late afternoon. Hoping for sub 16:30 tomorrow morning but concerned with interruptions in training since North Head due to the injury and last week's illness.

Thursday

Rest. Too much work and then home sharp for dinner at the Bather's Pavilion (fantastic).

Knackered Wednesday

14km run to work. Felt very tired all the way and tried just to maintain form. Fortunately no niggles or injuries to worry about. Reached Spit Junction in 27:22 and work in 58:02. Weather cool with little wind.

Tired Tuesday

Long day today getting up before 6am to head out to Terrey Hills for a strenuous game of golf with Mac Bank before heading into the office. Ran home this evening despite not feeling in the mood. Felt tired all the way. 32:05 at Spit Junction finishing up with a 58:18 (have decided to stop the watch when caught at traffic lights from now on so the times might look a little quicker).
Not looking forward to running back in tomorrow morning. That will be 60kms in 4 days which is unprecedented for me. I think I'll miss intervals on Thursday (have back to back work meetings in any case) and ease down on Thursday and Friday to try and post a faster time at the CR 5km time trial on Saturday morning. Figure it's more important to get a confidence boost for NY the following Saturday by posting a faster time rather than pushing too hard this week and suffering on Saturday morning.

Long Monday

Ran out to Darling Point and back with Robbo and then headed around Lady Macquarie Chair and the Opera House and then back again by myself. About 15km all up in 1:05:26. Robbo did his usual fast patch along the Garden Island stretch which raised the heart beat. Nice and warm with a bit of a breeze around Farm Cove.

Friday, Saturday and Sunday

Friday and Saturday

Felt miserable with a very bad cold. I had a sore throat during the interval session on Thursday but was hoping it was just a temporary thing. I think that session must have triggered the full on cold as I felt very under (and bad tempered) on Friday and equally so on Saturday. May have rested in any case on Friday but disappointed to miss a speed session on Saturday.

Sunday

Woke up feeling much better. Still had a streaming nose but decided to head out for 16km regardless. Ran the usual North Head circuit but started from the lagoon car park and ran the first 3km to Shelly Beach with Alec. Probably a little shorter than runnng from home but was at Shelly Beach in 14:30 after an easy first 3km so reached that point in about the same time as I would normally running from home. Felt pretty easy around North Head (45:20 back at the stone arch) and then slowed down considerably over the final 5km feeling lethargic due to the effects of the cold. Finished in 1:05:55. Weather was very warm (apparently it reached 33C in the afternoon) but not too humid so not unpleasant. Spent lunchtime on Curly beach (great bodysurfing - water was just the right temperature) and afternoon in the garden to round out a nice day.

Plan for this week is same as last (but without the illness) - 2 speed sessions interspersed by 15km runs - and with the Coolrunning 5km time trial on Saturday morning.

Intervals (with people!)

Met up with Ray and Chris and ran 5 x 1200m (approx - probably closer to 1100m) along Hickson Road from the roundabout to the far side of the road you come down on the SMH route. On the right hand side of the road each time so shorter on the return leg due to the bend. Strict 2 minute rest between each. Intervals went 3:45 (stopped in our tracks by a lorry), 3:41; 3:43; 3:39 and 3:44. Pretty pleased with the way it went as I felt comfortable during each rep - didn't have to push as hard as I would the 900m reps around Farm Cove but started to tire towards the end of the last rep.

Easy jog there and back. About 10km all up.

Wednesday

14km run to work. Warm and a little humid. Wore backpack but only a light one without work shoes. 27:10 (again) at Spit Junction but had to wait for 1 minute for lights so set off again on 28:10. 59:39 in total but again had to wait for about 1 minute at lights in the City so the run wasn't as slow as the time suggested. Still, quite easy and no problems with the knee.

Pain

Ran Pain in the Domain followed by a 1km jog cooling down. Hot and humid for this time of year and really felt the session towards the end. Pushed each of the early reps very hard and was pleased to still manage 1:58 on the long rep after tucking behind Ray for the last 100m. Maybe the Easy Tiger massage last night had an immediate effect. Struggled on the reps following that one though.
All up 7km.

Quick update

Went camping over the weekend at Wiseman's Ferry so limited training. Here's the quick update:

Friday
Rest. Spent day picking up camping gear and roof box and driving to Wiseman's. Fantastic weather. Spotted our first live wombat before the kids started shouting at it and frightened the living daylights out of it.

Saturday
Easy 10km. Ran quite quickly for 20 minutes along the road hugging the Hawkesbury then turned around and tried to get back in under that time. Kicked hard and managed it quite easily for a 38:45.

Sunday
Rest, but feeling guilty about lack of training with New York approaching. Had a great day though settling into a few beers at the beautiful pub in St Albans and then Kirsten driving us all home.

Monday
14km run into work. Beautiful weather - perfect conditions (clear skies but still slightly cool). Ran with the backpack on carrying my work shoes so wasn't light. I think this put strain on the knee as it started to feel sore around Kirribilli. Stopped and stretched and this immediately eased the pain so worth bearing in mind.
Despite the backpack it turned out to be a quick run - probably due to the easy past 3 days. 27:10 at Spit Junction and 57:25 to work. Felt very strong running over the bridge. Hope to put in a solid week this week to put things back on track for NY in 19 days time.

Intervals (alone)

Blown out by Ray who's saving himself for Sunday's marathon and silence from Tim so 5x900m around Farm Cove by myself (and thousands of tourists) with the usual strict 2 minute recovery. Managed 2:50, 2:50, 2:50, 2:50 and 2:48. Can't say I'm not consistent. Times look slow as I had the detour on the grass where they are mending the sea wall which costs about 2 seconds per rep so not a bad session but didn't feel that way whilst doing them. Wasn't in the right frame of mind so each one felt like a struggle. Still, taking into account the detour (and being stopped in my tracks by a tourist on the first rep) it was quite a decent session.

Knee same as usual.

Filler day

Just an easy 6km around the Domain, Botanical Gardens and Opera House with three fast spells at about 3:10km pace - around Domain pitch, on back straight to Lady Macquarie's chair and reverse of the long stretch on PITD course. Did the final one in 2:10 into a strong headwind so not bad. No knee pain. Saw Tara earlier in day and she said it was still inflamed so still need to be careful.

Have sore throat tonight so will see how I feel tomorrow. Sent email to Tim and Ray seeing whether they are up for an interval session.

First Return Speed Session

Easy jog around Domain and Botanical Gardens followed by 3x900m gate to gate around Farm Cove with strict 2 minutes in between. 2:48, 2:50 and 2:45. Wind assisted the first and third. Detour onto the grass half the way around added about 2 seconds to the times so pleased with those (particularly the last). Would have done 5 but had to rush back for Banking partners departmental meeting. About 7km in total. No knee pain.

Easy Monday

Just an easy 8km today out to Darling Point and back. Reached Darling Point in 14:55 and finished up in 32:12 after taking it very easy on the way back. No real problems with the knee. Bumped into Iain on way out and on return. He was doing his usual Kenyan style quick pace followed by a crawl.
Well, Manly may have stuffed up but at least the Swannies reached the prelimary finals. All I need now is for Shevchenko and Danny Webber to start scoring in my spurious football team....

Sunday run

16km around North Head. 63:36. 44:20 at corner above Manly Hospital. Felt great all the way around. Started to feel knee on hill climbing up to Bower Street and was gradually more aware of it until the end of the Fairfax walking track at North Head. Went very quickly (with tailwind) from North Head back to Manly Hospital but was still surprised at the time. Took it easy from there home. Knee eased up when I was striding out which was very pleasing. No doubt quick time was due to an easy week. Need to start the interval sessions again.

Friday
Approximately 10km around the Domain and Botanical gardens. 40 mins exact (turned around after exactly 20 mins - made a slight detour on the way back due to some Japanese film crew getting over- excited around Farm Cove).
Went pretty quik to start with and finished pretty quick too. Coudn't feel knee until 25 mins in and then it gradually became more noticeable. Plenty of stretches at end which eased it a lot.
Too many beers in evening watching Manly throw away the finals to Newcastle. Bloody useless. Wonder whether I'll be up to a run tomorrow.

Wednesday and Thursday

Thursday

Approx 9km - one loop of the Domain and then run up to Spit Junction. 38 minutes. Went quite quick again - feeling very fresh with the absence of any interval sessions or long runs this week. Miserable weather - wet and windy. Didn't run at lunch as had another visit to Tara Lal. Aware of knee on run but no pain and no after effects.

Wednesday and Thursday

Wednesday

Intention was to do another easy 8km route via Darling Point. Headed out and felt great reaching Darling Point in 14:30. Took it easier on the return for 31:15. Plenty of stretching of the hamstrings afterwards. Was aware of knee injury on second half of run but without pain. Knee felt fine in the evening running for Jet Cat - better than Tuesday evening - so feeling a lot more positive.

Tentative return

Well, rested Sunday and Monday and visited Tara Lal the physiotherapist on Monday afternoon. Plan is to ice the tendon behind the knee and bring down the inflammation and stretch my hamstrings and calfs. Both are far too tight. Did a very easy 8km with Beaky over lunch and felt no pain from the knee, but running down to the Jet Cat tonight I could feel it again. Still plan to run very easily and keep on stretching and bringing down the inflammation. The stretching is definitely making the whole area feel better.

Great news and bad

Had a fantastic race at North Head. Felt great from the very start, trying to push in the first 2kms. Richard High went past just before 2 kms and built up a 15 metre gap (almost identical to City 2 Surf). Ran with Brightshoes until 5km and he was giving km splits which suggested we were ahead of 34min pace. Tried just to concentrate on not allowing Richard to extend the gap. With 2.5kms to go I was still feeling strong so decided to up the pace and maintain consistency without trying to bridge the gap too quickly. Gradually reeled in Tim Ashby and Richard and kicked hard in the last km to record 33:50 or thereabouts. Apparently we went through 3km in 9:50 and 5km in 16:36. Given I had a very fast last km it suggests pretty average 5-8km (3:30s or thereabouts where I was supposed to apply the pressure) which is something to bear in mind.

Over the moon about the time and who I beat (Richard was about 33:55, Tim Cradock 34:08, Kanser 34:40, Ray (after missing the start) about 34:30) but knee has been very painful since. Will avoid running now until I see a physio as soon as possible next week.

Easy does it

Very easy 23 minutes around the Botanical Gardens at lunchtime with two faster stretches just to stretch the legs. No real issues with the right knee during the run but a little sore this evening going down stairs. Still intending to give tomorrow morning a blast.