Long tough session

19km run to work including loop around Manly (adding Queenscliff lagoon). 4 quick stretches along Manly beach, up Parriwi, along Military and over the Harbour bridge. Hard to really push the quick stretches today - particularly Manly and the Harbour bridge - as a strong southerly was blowing straight into my face. Only really good one was Military where I felt great.

83:32 all up.

Try hard Pain

3km warmup + 6km Pain + 3km warmdown.

Made a decision half way through Pain today not to worry about any future sessions coming later in the week and just give 100% in each one. Interesting talking to Serg afterwards who, without having heard what I'd just been thinking, said that Knoxy had put down his increased performances this season to doing just that.

Having said that, still reckon I took it a bit easy on the hills.

Felt tired to start with but gradually got into the session. Please with the long rep. Like the mug I am I took the lead into the wind then watched Durante, Serg and new bloke Michael from Macquarie sail by as we rounded the corner. Felt that MfM was weakening in the last 100m so attacked again and was chuffed with a 1:57 - particularly given the wind. Kept the recoveries moving so we ended in a quick 24:30. Big crowd running that time - PitD really is improving. Today we had Ray (who was on fire although conspicuous by his absence on the long rep), Serg, 2 Mikes (3 if you count MfM), Tim C, English Andy and Andrew W but no Tucks or Anthony.

Balls Head again

Very easy 14km around Balls Head with Ray, Gerry and Durante. 65:09. Bloody miserable weather.

Long Sunday

26km route though Seaforth, Oxford Falls and Dee Why in 1:57:57. Started a bit quicker than last time and struggled from Dee Why onwards. Took all my dedication to get out this morning. It was chucking down with rain (although I think I judged the best 2 hour window) and not the warmest. Bring on the summer.

Saturday tempo

Usual Manly 7.5km route run quickly. Faster than comfortable but not a time trial like 3 weeks ago. Felt better as the run went on and finished strongly in 28:04. Works out at 3:43 per km.

Easy Friday

Very easy 14km around Balls Head with Mike and Ray. 63:26.

Thursday alone

14km run to work with the usual 3 marathon pace stretches. Really tried to push them today, particularly Parriwi. Jogs in-between were faster than usual resulting in a quick 54:51.

Long Wednesday

Run home with city loop added - 18km with the usual 4 marathon pace stretches. 1:17:07. Felt better than I was expecting, comfortable enough on the fast stretches and enjoyed the jog recoveries. Not looking forward to backing up in the morning though.

Gentle Pain

1km warm up + 6km Pain + 4km warmdown. Felt good today - putting more effort in on the reps (particularly the hills) than of late. Time was slower than usual in high 25's though. Missed my time on the long rep as a result of dropping my work pass half way around. Good to say Ray putting some effort in for once and to catch up with Tucks, Anthony, Tim C and the rest.

Monday magic

Early morning massage with Tiger followed by 14kms over lunch with Ray in a very leisurely 67:02. Commisserated one another with yesterday's performances and planned the next attack.

Photo of yesterday's race attached courtesy of Benny...

City to Surf

Bugger.

Finished not sure where in 48:01. I'll get all the excuses in first - a number of people ran slower (or a lot slower) than I expected - including Serg, Chris Truscott, Ray, Mike, Durante and Richard P. But the people I was expecting to be competitive with and run quick lived up to expectations - Chadi, Tucks (in a fantastic 46:45) and Anthony (in an equally impressive 47:32).

I set off fine running the first km quick and heading into Edgecliff Tucks, Anthony, Darren Benson and I were running side by side. Then going up the Edgecliff hill they just pulled ahead and I couldn't do anything about it. I told myself that I'd come good after Heartbreak Hill and that I just had to hang in but the legs just weren't there today. Started to pick up a few places around Rose Bay and always had Anthony in sight but come Heartbreak Hills I lost a couple more places - from blokes who went on to run sub-47:30 so it wasn't a question of starting too slowly. Hit 7km in 24:45 (18 seconds up from last year) which I was disappointed with but then looking back this meant that I still ran the back half slower than last year. Overtook Anna Thompson at the top of Heartbreak Hill and from then on I was running by myself. Tried to put it in along Military Road but I wasn't bridging any gap with Anthony - if anything, from here he was getting stronger as a couple of blokes he was running with fell of the pace and I overtook from 9-11km. Managed a decent finish but then felt guilty for not having tried harder earlier on.

Most disappointing thing is that I normally perform to expectations in the big events and this is the first time that hasn't been the case. It's hardened the resolve to knuckle down to training and catch a few more people next race though.

For the disappointment of the run, the post race entertainment made up. Great to catch up with so many people afterwards, including Springer (another great run showing he's getting back to form and great hospitality in going out of his way to get us free beers in the Deutsche Bank tent), 26miles, Ray (who was probably as disappointed with 48:51 as me), Mike, Durante, Uncle Dave (good to see him back in action), Tim Cradock (who had a great run - how can anyone run 36:10 in a 10km the week before and then back up with a 49:01 C2S?) and particularly MPH who then led me on to the Hotel Bondi for a few more refreshing ales.

Love this event but it wasn't to be this year.

So it's done...

Something very satisfying about finishing your last run before a big race - it's now just two days rest (although I may plod about a bit on Saturday) before the big race of the year.

Today was 14km easy (again) running down to the Opera House and then two loops of the Mona Fartlek circuit with Ray, Tucks, Anthony, Simon and Tim with a couple of strides thrown in. 1:06:11.

More easy running

14km from work in 1:06:00. To Rushcutters, through Trumper Park, Past Lord Dudley, up Jersey Road, in Paddington Gates, one loop of Centennial and back via Fox Studios, Cleveland and Hyde Park. Very slow and gentle.

OK - my predictions for Sunday:

Serg: 44:47
Tucks: 46:51
Anthony: 47:22
Ray: 47:50
Durante: 48:59
Mike: 49:32
Flake: 54:12

That's unless the wind picks up (in the wrong direction) which the weather forecast is threatening...

Enjoyable Pain

3km warmup + 6km Pain + 3km warmdown.

Another big crowd with Tucks, Ray, Serg, Chris's G and E, Anthony, Mike, Tim C and Dave Clark among others. Everyone taking it easy in a taper for Sunday. Was really enjoyable as a result - just floated on the reps chatting all the way around.

Easy Monday

14km around Balls Head at lunch with Ray. Very easy run chatting all the way (although Ray does that at any pace) about the weekend results and City to Surf. 1:07:53. Felt tired in the second half as a result of the weekend's efforts so have ditched any plan to take Pain and Wednesday seriously and will just be running easy for the rest of the week.

.....One of the things I was chatting to Ray about was the conversion factor between the Lane Cove 10km result in August and City to Surf results. Ray mentioned that Stephen Jackson had analysed this over the years. Sent Action a PM this afternoon and he replied saying that looking at over 100 results over the past 3 years (there are some people out there who are even more obsessed on stats than me) the conversion factor is as near as dammit to 1.4. Gives me a predicted 46:58. Still think this is very ambitious but sub47 has got to be the ultimate aim.

Medium Long Sunday

Another beautiful day for running. Same route as last week in 1:41:49 (47:10 at Stone Arch). Easy run but felt more tired during the second half as a result of yesterday's race.

Striders 10km Lane Cove

3rd in 33:31.

Occasionally you run a race and everything just works. Felt fantastic today. Plan was to push the pace from the start and run this course like everyone says you should - put it in until the turn at 5.3km and then let the hills bring you home.

Took off at the start and was surprised to take the lead for the first km. Was still in the lead at the start of the hill up to Scribbly Gums when Jeremey Horne just took off. He turned about 15m in front with me, Tom Crasti and Tim Ashby in the following group. I tried to push on the pace at the bottom of the hill to drop Tim but just seemed to drag them both with me. I think Tom and I must have made a small gap over the next 2km as we went through 5km in 17:03 and Tim said he was through in 17:08. Tom pulled in front up the hill to the 5.3km turn but I was still feeling good enough to catch him on the downhill following the turn. Basically just ran with Tom from there through to the bottom of the hill at Scribbly Gums - trying to force the pace but failing to drop him. I must have eased off at that point as he suddenly surged ahead and had 10m on me in no time. I ran a slow km from 8-9 as he'd built up a gap of 10 seconds by 9km. From there I just pushed for home hoping to hold Tim off.

Tim finished in 33:46. If you're reading this mate, that's now 3-3 for the season (I think we can ignore the SMH - 10kms are where it's at) and having pulled it back from 3-0, you've got to be worried about the Striders cumulative 10km points!

Although the time wasn't quite as quick as I had hoped for, I was chuffed in how I felt running it. Feeling confident for City to Surf now but just hope I haven't peaked a week early.

Easy jog

Very easy 8km to Darling Point and back in 36:24. Back of right knee sore after yesterday's hills. Not sure what to expect tomorrow. Will be disappointed with anything over 34 and pleased with anything under 33:30.

Hills

3 x 6 x 180m Hills with a jog down after each and a 1km jog between sets. Big crowd again including 2 Mikes, Ray, Phil, Springer, Andy, BT Blokes and Chris G. Pushed them but didn't kill myself in trying to save something for Saturday - no lactic at the end. About 34 seconds each. The 2 Mikes (particularly Durante) were leading the way.

4km warmdown for about 13km all up.

City to Surf prep

Ran the City to Surf route at lunch with Serg, Mike, Anthony, Chris E and Andy. 15km all up in 62:33 and about 59 minutes for the C2S route.

Main aim was to work out exactly what happens after Heartbreak Hill. There always seems to be one extra turn that I forget year on year that saps the mental spirit when racing. Conclusion after running the course was that:

1. Other than Rose Bay, there are virtually no flat bits.
2. Heartbreak Hill isn't half as bad as it's made out.
3. The hills in Vaucluse following the turn off onto Military Road are the worst section.

So plan has to be to attack the course from the top of HH (8km) until the end of Military Road (11km).

Can't wait.

Pain

6km Pain plus 6km warmdown.

No time for a warm up today. Pain felt a bit easier as a result. Pushed all the reps and made a special effort on the hills. 1:58 for the long rep holding off Andrew W which was not bad as we were running on the grass and all over the place to start with to avoid the crowds.

Another big crowd. Getting excited about the City to Surf now - all the Pain/Thursday crowd are doing it so there should be a big group of us fighting it out towards the end - Tucks, Ray, Andrew W, Tim C, Richard H, Anthony and Durante to name a few.

Easy Monday

Easy 14km around Balls Head loop with Ray. 1:06:13 (started timing straightaway rather than from the "official" start). Nice run. Cool conditions. Bumped into Phil Woods on the way back and I think MPH on the Harbour Bridge - would that be right?

Had a sore throat for the last 2 days and worried it's developing into a full on cold. Legs were a bit weak but could just be pyschosomatic.

Medium-Long Sunday

Used to be long Sunday, but upping the kms recently means my long Sunday run of 22km is no longer. Kept it shorter today easing down for City to Surf and also because I woke up with a sore throat and don't want it to develop into a full blown cold.

Beautiful day for running, cool and a bit breezy but clear as a bell. Ran the old long Sunday route around North Head and Balgowlah Heights but had to add a section in BH becuase of repair work being done on the footbridge before 40 Baskets beach. 1:41:03. Felt great - no niggles for once and easy pace all the way.

Saturday tempo

Woke up too tired to do the CR Bay run so ran a tempo 8km over lunchtime instead. 2km warmup + 7.5km tempo + 1km warm down. Felt tired all the way but new course record in 26:39. Route is here...http://www.gmap-pedometer.com/?r=1177656 Works out at 3.33 per km.

Thursday Fartlek

Mona Fartlek with the Thursday crowd. Too many turned up to name here, but included Ray, Tucks, Chris's G and E, Anthony, Mike, Darren, Simon, Durante, Andrew W, Tim, English Andy and even Charlie Low returning from injury.

Tucks and I ran at the front with Anthony just behind. Reached the half way mark in about the same place we did last time out - maybe a touch further. Finished in exactly the same spot - ie finishing the final fast rep on the start line and the final float half way down the Opera House.

Tucks was pushing the longer reps in the first half and I was struggling to hold on. Felt stronger on the way home.

3km warm up and 4km warmdown for 13km all up.

Wednesday filler

14km run into work with the usual 3 marathon pace stretches. Felt lethargic on the slow bits but good on the fast bits - no hanging on for the final 200m which probably which I wasn't pushing as hard.

27:10 at Spit but 56:30 all up so quick in the second half. Beautiful clear day with no wind.

Pain in the Domain

4km warm up + 6km Pain + 3km warm down. 13km all up.

Nice session today feeling surprisingly good after the recent mileage. Good crowd with Serg, Durante, Ray, Chris G, Chris E, Mike and Dylan. Usual story for me, pushing ahead on the flat bits and struggling up the hills. I'm starting to get a complex about running hills. 1:58 for the long rep (felt faster) with Serg and Durante toying around, chatting and making it look easy. Good for the motivation.

24:42 all up so pretty quick.

Starting to feel tired

14km loop around Balls Head with Durante over lunchtime. Felt pretty tired - especially on the hills but recovered again towards the end (I think you always do when you're running tired - it's normally when you reach the stage that you're running on auto-pilot). Felt as though I was slowing Durante down on all the hills. Just over 60 minutes.

Long and slow

30km on the Bantry Bay Ballbreaker STaR. About 2:50 - very slow and disrupted to start with and lots of bush combined to make it a long time on my feet. Cut it short at the end as we were running out of time and energy.

Couple of photos from our recent holiday. Don't ask why Kirst bought that balloon for Charlie's birthday.

Around Manly

17km around Manly - Campbell Parade with 2 loops, Manly Beach, Shelly Beach, North Head (excluding Fairfax WT) and straight home. 1:11:22. 3 marathon pace sections - 2 loops of Campbell Parade (4:15), Manly Beach (5:15) and the final 2kms of Striders North Head (3:22 and 3:05). Following wind up on North Head which is why that section was quick. Eased my way into this run, felt a little tired to begin with but improved throughout feeling quite chipper by the end. Had a chat with Dave Robinson up on North Head - he's returning from injury hoping to be fit for the Sydney and Melbourne marathons.

Brings up 100km for the week.

Long recovery

Run to work including a loop around Manly (http://www.gmap-pedometer.com/?r=1153880). Just over 18km in 1:23:12. Very easy run but feeling the effects of the last two days.

Hickson Road

5 x 1.2km with 2 minute rests. Big crowd again (the group just keeps on growing) with Ray, Serg, Tucks, Durante, Mike, Chris, Anthony, Peter, Darren, new bloke Andy and even Fats before he pulled up injured. Times went:

3:34, 3:26; 3:35; 3:27; 3:44

So a lot quicker than the last time I ran these seriously (which is quite a while back). Ran the first three with Serg and Tucks, just managed to hold on to Tucks for the 4th (Serg had pulled away) but the elastic broke on the final rep when yesterday's session hit the legs. The is the fiest session in a long while that I've really felt knackered after so it'll be interesting to see how quickly I recover. I sometimes wonder whether I run these too fast (it's difficult not to when you get competitive with a big crowd) - the first 4 reps are averaging 3:00 mins per km which is a lot quicker than even my 5km race pace. Having said that, I'm sure I'd have held on for the final rep had I not done the long session last night.

12km all up.

Back to work

Not much fun after nearly 4 weeks off. Ran home this evening adding a loop around the city to start with. 3 marathon pace sections - one elongated version of the Hickson Road rep, one across the Harbour Bridge and one along Military Road. 1:16:46 for what I guess was about 17km (Just GMapped it at exactly 18km - http://www.gmap-pedometer.com/?r=1148749 so chuffed with that). Very cool conditions and quite a bit of wind but most of it seemed to be following. Felt very comfortable when not having to run fast.

Fitting it in

Originally planned 18km with marathon pace stretches but that went down the gurgler when I took Bec to school only to discover school doesn't start until tomorrow. Then planned a track session at Narrabeen so Bec could play in the in-field but arrived to find a school carnival taking place. Almost gave up at this point, but had the idea of going to Campbell Parade and doing reps around the path while she played in the playpark. She made a friend as usual so it worked beautifully. Ran 2 x 5 x 700m (approx) around the circular path. Bit short, so kept the rest short (1 minute strict) with a 4 minute loop of the path between each set of 5. Conditions were perfect - cool with little wind. Times went:

2:07; 2:07; 2:07; 2:05; 2:05; 2:07; 2:04; 2:05; 2:04; 2:03

Felt stronger as I went through. Really, they should all have been at the pace of the last one. (Just GMapped it - comes out shorter than I expected at 652m - so average pace was 3:11 per km for a 2:05).

2km warm up and 1.5km warm down for 11km all up.

Long Sunday after bad day

26km (maybe a bit more to-ing and fro-ing) over new route trying to avoid too many hills. 1:58:30 which is just over 4:30 per km. Route is GMapped here...http://www.gmap-pedometer.com/?r=1138525. Felt great all the way around - much stronger towards the end than I've been recently on long runs so hopefully the stamina is there. The intention is to put some consecutive 100km weeks in leading up to City to Surf. It's a tough course and I always seem to fade towards the end so I'd like some more steel in the legs.

Yesterday was a shocker. I was really looking forward to the Short Course X-Country but got lost on the way after not reading the maps properly and refusing to accept my ignorance by not checking them when I was in doubt. Eventually arrived to hear the start gun go. Hadn't found Tucks' parents so couldn't even just drop the kids off and start 60 seconds after everyone else. I was in a stinking mood for the rest of the day and the poor kids bore the brunt of it. My voice is still hoarse this morning.

Easier

Shortened route of 15km today cutting out Campbell Parade and the Fairfax walking track and finishing back along the beach to North Steyne and home via Pacific Parade. Very easy running - 1:07:37. I guessed I averaged 4:30 per km - clocked the final 2kms of the North Head route at 4:25 and 4:10. Looking forward to the race tomorrow if I can find the babysitter...

Back on-line!

The 6th technician from Telstra finally worked it out. Simple case of rebooting my cable log-in.

My first worry with Kirsten taking a week off to the UK was how I'd fit my runs in with looking after the kids. Then Sophie Allchurch popped up, but I didn't feel as though I could book her for babysitting for less than 2 hours. The result of this has been a pretty heavy week of running.

Have run 18kms on Tuesday, Wednesday and today - the short North Head Sunday route plus the loop around Campbell Parade. Each time I do some marathon pace work - the mile along Manly Beach and the final 2km of the Striders North Head course (courtesy of Action's road markings). Bizarrely, the total time on each day has been 1:20:30 or thereabouts. The fast stretches were as follows:

Tuesday - 5:28 for Manly mile and 6:38 for North Head 2km (3:28 and 3:10)
Wednesday - 5:16 and 6:40 (3:28 and 3:12)
Thursday - 5:22 and 6:35 (3:28 and 3:07)

All pretty consistent around the 10km race pace (3:18). Today and yesterday were quite windy so pleased with those times. It's interesting to look at the North Head splits - that 8-9km section is pretty tough - I really pushed it today yet could only manage 3:28 yet the final km in 3:07 came much more easily. I reckon it's almost spot on a mile from Queenscliff to Manly surf clubs - might G-Map it shortly...

I'm pretty knackered by the end but have felt fine each morning - probably a result of not having to work and getting plenty of sleep. Planning to just jog the course tomorrow and run the ANSW short course cross-country on Saturday if I can find someone to watch ove the kids (volunteers would be appreciated!).

Groin still tight but getting better each day. Knee problem seems to have disappeared.

Back in Manly

Took Monday, Tuesday and Wednesday off. Ran 30 minutes each morning on Thursday, Friday and Saturday in beautiful countryside around Byron Bay, Crowdy Head and Seal Rocks respectively.

Balmain Bungle STaR this morning. Ran the 30km with Flake, Silverfox, 26 miles and Springer (who cut it short). 2:29. Really nice run chatting to the guys all the way. Groin is still sore after doing the splits on the Flume in the Water Park at Sea World. Was very stiff at the end.

Sea World, Gold Coast

17th in the 10km in 33:02.

Plan from the start was to let Tim Ashby go (I knew he'd go off quick) and just keep him within sight until the 4km turn and then really put the effort in from 4 to 8km. Hadn't planned anything from 8km - just hold on. Also guessed that Chris Truscott would be aiming for a sub-32 so wanted to be within 20 seconds of him at the 4km turn. I'd really set my heart on a sub-33. The pace was very quick from the gun. I guess that there were about 25 people ahead of me by 2km and I was still trying to get comfortable with the pace. Tim was about 20 yards in front and Chris seemed to have disappeared off. At about 3km, I settled into a good rythmn running alongside another bloke and could see that I was closing on Tim.

Caught Tim at about 4km (I think the turn must be nearer to 5km) and really tried to pile the pressure on to drop him immediately. Chris was at least 30 seconds ahead at the turn but I figured he'd gone off quick as I knew I was travelling quite quickly. Sometimes I think not wearing a watch hampers things. From the turn things felt great. Was catching people easily and felt really strong. Hit a bit of wind between 7km and 8km (just before the bridge) which slowed things down a bit but the real struggle was the final hill at about 9km. My one mistake was not running the course beforehand to work out where the final turn came - in the end it was much closer to the final hill than I had thought and in retrospect I may have been able to push it that little more if my spirits were lifted. Having said that, I was still pretty much spent. Saw the clock in the run-in and desperately sprinted to get under 33 but it wasn't to be.

Still chuffed to bits with the time and the run. Was really encouraged to feel so good in the second half - those 90km weeks and marathon pace training are paying dividends. Being only 27 seconds behind Chris Truscott can't be bad. Tim faded badly to run 34 something. Great run by Craig Dunn to run 34:36.

Good to catch up with Kanser, Beaky and Gary beforehand. Now for an easy week before training for City to Surf starts in earnest.

Coonabarabran

Quick update from an internet cafe.

Very pleased with run at ANSW X Country Champs. Started way too fast (was running alongside Jeremy Horne and Robin Whiteley at 1.5km and Chris Truscott only came past on the first hill at 2km). Felt great on the flat where I could open up but very average on the hills. Still really pleased to have beaten Tucks and Nick Bennett for the first time.

Looking forward to Gold Coast. Have run 8km easy each morning on hols.

Easy

Very easy early morning jog around the Manly 8km route. 33:21.

Back to Hickson Road

Usual Hickson Road reps but taken easily saving myself for Saturday. Huge crowd of 15 today, including Ray, Tucks, Serg, Anthony, Chris G, Mike, Richard P, Peter, Andrew Wilson, Anthony, Phil, Chris E and Simon. A bit frustrating as Serg was in very good form and it would have been good to try to hold on to him. Times went:

3:47; 3:37; 3:46; 3:22; 3:49

That 4th rep time is not a typo. Just blasted it and tried to stay ahead of Serg. Following wind on the return legs flattered those times. Felt very comfortable, although when you're running 3:46 you wonder how you can knock off another 10 seconds.

11km in total.

Wednesday Marathon Pace stuff

Usual 14km loop around Balls Head with the usual 3 marathon pace sections. Except I ran it with Serg, Durante, Anthony and Luke Austen so the marathon pace stretches were anything but. The 1km harbour foreshore section was run at about 3:05 per km pace. Each section was faster than usual with Serg pushing on so a bit more lactic build up than I'm used to. Still tried not to go crazy and hold it at bay.

Felt pretty good but will hold back tomorrow as 3 good sessions in a row may be a bit much before Nowra. Striders have got a good team for Nowra so I'll have to run well just to get into the top 6.

Average pace for the whole loop was 4:12.

200th Post Pain

3km warm-up + 6km Pain + 4km warmdown.

Crowd today included Ray, Chris G, Tucks, Richard H, Durante, Phil W, Mike, Chris E and Dylan. No Serg and Michael was taking it easy so no crazy session today. I led the long rep all the way (and struggled as a result) in 1:57 - slower than usual but I guess that's the difference in sheltering behind someone. 25:47 all up.

Easy Monday

Very easy 14kms around Balls Head with Ray, Mike, Durante, Richard P and Richard's mate (another Mike). 62:27.

Missing Mini-Mos

Took yesterday off as I felt terrible - party a self induced hangover and partly coming down with a cold. So when I woke up this morning listening to the pouring rain I took the easy option and went back to sleep. Didn't think it would do the confidence any good two weeks out from Gold Coast to run a half baked Mini-Mos 10km.

Eventually headed out for a shortened Sunday run around lunch and ironically felt fantastic. One of those days when running is easy and you feel as though you could keep on going all day. Ran 20km in 1:23:47. Went around North Head and Little Collins beach via Queenscliff both ways and adding a loop around Shelley on the way back. Timed the North Head 2km just to see what pace I was running at and clocked 7:48 over that flat section so much have been averaging just over 4min KMs including the hills.

PS - Jamie, it is a girl. Very excited and nervous.

Easy around home

13km down to North Steyne, around Shelley, up to North Head (not adding Fairfax Track) and back home up Raglan St. Very easy - 56:45. Knee sore up Raglan.

3km reps

3 x 3km (2.92 to be exact) with a 3 minute rest. Route is G-mapped here....http://www.gmap-pedometer.com/?r=1045394

Times went 9:30; 9:27; 9:19. That third one is almost my 3km PB.

Great crowd today with Serg, Ray, Tucks, Richard's H and P, Andrew Wilson, Anthony, Tim C, Chris E and Christian. Intention was to take them slightly slower than 10km race pace and keep the times consistent without any drop off on the third. But with Serg on form, that was never likely.

First two reps ran with Serg and Tucks all the way, each of us sharing the lead. Tim C joined in on the second. Was feeling really comfortable - the marathon pace sessions make longer intervals feel so much easier. It's very different to Pain where the reps are shorter and quicker. We hit the lamp post at the 1.5km mark at 4:43 on each rep so the pacing was very consistent - always was going to be with Tucks running alongside. The difference in time was made on the hillier second half.

Was determined to keep the final rep consistent so pushed on following the 1.5km marker. Finished with just Serg and I pushing each other to the line. Very chuffed to have picked up the pace on each one.

Feeling much more confident about Gold Coast now. I've felt much stronger over the last 2 days so hopefully some of the kms I've been putting in recently have bedded down.

It's a girl!

Actually, don't know yet. Will find out in about 30 minutes.

14km run to work this morning with the usual 3 marathon pace stretches. Felt fresh and lively from the word go - first time I've felt this way since last Thursday. Discovered that my foot injury has been caused by my new trainers - reverted to my old ones today and immediately felt better. So Mizuno Endura are out and Mizuno Waverider are in. Still pain in the back of my knee when pushing it uphill.

Anyway - run itself was great. Lovely conditions. Good fast bits feeling fresh each time although the Military Road section was probably not as fast as previously.

26:50 at Spit Junction and 56:26 all up.

Fast Pain

Tuesday

3km warm up + 6km Pain + 4km warmdown.

Another strong turn-out for Pain today with Ray fresh from his weekend marathon, Tucks, Serg, Durante, Chris Graham and Anthony. Serg and Durante pushed it from the very start. Came to the long rep and I was up for a quick one but they had 10 yards before I knew it. Drafted in behind Tucks and pushed on after the mosaics to run 1:55. I was still way adrift of Serg and Durante who both ran an amazing 1:49.

Still felt OK for the final reps (Serg was still pushing on and looks to be in great form). Easy warm down with Tucks, Serg and Michael. 25:10 for the whole session - we didn't rest much after each rep.

Monday

Rest. Feeling weary and with a few niggling injuries (right knee and left foot) after 111kms over the past 7 days.

Weekend wanderings

Sunday

Willoughby Winder STaR. Horrendous weather, really wondered what I was doing getting up at 5.30am in the dark with torrential rain and wind to match. Part of the course was cut off due to weather damage. Ran with Superflake, Peter Truscott, new fast bloke Tim Rowe and others. About 25kms in 2:02.

Saturday

Very easy 5km wandering about around Manly Vale.

Back to reality

14km run into work. Terrible weather - blowing a gale over the harbour bridge such that I could barely stand upright. Had to carry a heavy rucksack with my boots and mufti clothes too. Add that to last night's efforts made for a very sluggish run. 28:50 at Spit Junction and 61:59 all up. Last night's prediction of ten minutes slower was optimistic...

It's not Hickson Road

Missed reps on Hickson Road due to damn client meetings. Very disappointed as it sounds as though Durante was flying.
Decided to try and make the most of it by doing a tempo run home (14km). Set off at a cracking pace and just tried to maintain it. Chuffed to bits with the time - 26:45 at the Toyota Garage (a PB in itself) and 50:47 all up (a PB by over 4 minutes). Having said that, I've never really gone all out on this route before. I'll probably be about 10 minutes slower reversing the route on the run in tomorrow.

Back to Balls

Balls Head 14km with the usual 2 marathon pace stretches. Pushed the first one a little too hard so struggled on the short stretch along the Luna Park foreshore. Recovered for the stretch over the harbour bridge. 53:55 for the section I time.

Bumped into Tucks on the Harbour Bridge on the way out - good to seem him back in training again.

Return to Pain

1km warm up + 6km Pain + 4km warmdown.

The first group in Pain just gets stronger and stronger. David Clark and I were bemoaning this at the top of the hill after the penultimate rep. Great crowd today - Ray, Richard H, Durante, David Clark, Steve Thurston, Mike, Tucks (back from injury), Phil Woods, Anthony Murrell etc. I led the group around in 25:27 - so pretty quick. That didn't stop Durante running 1:52 on the long rep, followed by David in 1:55 and me in 1:57. Tried to push on between the mosaics but still had yesterday's long runs in my legs. Pushed ahead on the two reps at the top of the hill but over the final two reps I'm finishing half way down the field.

Warmdown of 4km with Durante due to not having sufficient time to do a proper warm up. If he doesn't run under 2:50 at Gold Coast I'll eat my hat.

Substitute Sunday

Results showed I ran 13:04 at the State Relays. About 15 seconds down on what I hoped for (Chadi E ran 12:48 and Adam Laughlin 12:52. Ray ran 13:04 too and then backed up with a 13:11) but probably what I expected given how I felt on the day.

AM - 14km run to work. Back very sore for the first 7km - affecting the breathing so that I could only take shallow breaths. Otherwise very easy. 28:14 at Spit Junction and 59:39 all up.

Lunchtime - easy 14km run around Balls Head with Mike, Richard P, Ray and Tim Lindop. 59:48. Popped two Voltaren beforehand and the back felt much easier.

State X-Country Relays

Ran 4th leg for the A team with Glenn, Ray and Ewen. Really like the atmosphere at these ANSW events (I went on about it in detail posting following Novice) and particularly where it's a relay. But from a competitive point of view, running 4th leg is like running a 4km time trial. Felt as though I pushed it as hard as I could but with no-one to chase and no-one chasing, it's tough. You see that from the times in interval training when you have a good bunch to run with.

No individual results yet but we came 6th - maybe 5th Open team as one of the teams in front looked as though it was an under-20 team. I had a really sore back all the way around - particularly trying to accelerate after the tight corners. It was caused trying to shift my old TV down 2 flights of stairs last night. Will be interesting to see how the individual times compare as most of the people who ran Novice were there.

Easy Friday

14km easy run to work. Lovely cool conditions. 27:30 at Spit Junction and 58:35 all up. Knee still a bit sore on the uphills.

BTW, if Tim Ashby is reading this, it's tomorrow or never for the Striders 10km win. With the State Relays in the afternoon and Tucks and Uncle Dave out injured, it's all yours. No pressure.

Mona Fartlek

The Thursday crowd goes from strength to strength. Today was Serg, Ray, Tim, Richard P, Darren Q, David Clark, Chris and myself. Met at Opera House gates and ran 90 (90), 90 (90), 60 (60), 60 (60), turnaround, 60 (60), 60 (60), 30 (30), 30 (30), 30 (30), 30 (30), 30 (30), 30 (30).

Unbracketed times are ran hard and bracketed times are a float, the idea being to keep them sub-4min per km. Intention is to get back to the start by the end of the session. The idea of shortening the rep times (and rests) is that the pace is maintained throughout.

Serg g-mapped the route here: http://www.gmap-pedometer.com/?r=1003537

Took it out with Ray and Serg but with Serg pushing on it was just me and him by the turnaround with Ray about 50m back (he was taking it easy for Sat afternoon). Picked up David Clark on the way back and the three of us pushed it all the way. Finished about 150m beyond the start so we must have quickened the pace quite a bit.

The route suggests 5.85km for the 20 mins - average of 3:24 per km including the floats. I reckon the floats were no quicker than 3:40 pace so we must have been averaging under 3:10 pace for the hard intervals. Enjoyed this one. It hurts when you're doing it but you can recover quite quickly afterwards.

2km warm up and 4km warm down for 12km all up.

That's three good sessions in three days so I lifted the confidence a bit.

Balls Head Revisited

14km around Balls Head with three marathon pace stretches - from the Commodore to Balls Head, along the Luna Park Foreshore and over the Harbour Bridge. Really enjoy this session - the fast patches are never too painful (and I don't time them) as I just try to get as close as possible to lactic build up then try to run relaxed to keep it at bay. Felt fresh for the start of each one although the stretch over the Harbour Bridge is more an acceleration all the way due to the hill to start.

Felt great today - only ill effect from yesterday's session is a pain behind my right knee, more noticeable when trying to run uphill. Hoping it's just a minor strain. Still got sore ribs following my fall from the Razor 10 days ago though.

54:15 for the section I time.

Serious Pain

4km warm up + 6km Pain + 1km warmdown = 11km.

Prepared myself for a tough session today (despite a broken night's sleep rushing to the hospital at midnight) after last week's slow affair. A few of the usual crowd were missing but with Durante, Dave Clarke and the fast improving Mike and Anthony there, there was plenty of competition about. I tried to push all of the early reps in order to take the sting out of Durante's tail on the long rep. Didn't quite work. He and Dave set off like a couple of hares on the long rep while I just concentrated on not letting the gap exceed 5 yards. Sensed Dave was weakening after the first mosaic and was slowly catching Durante after the second mosaic but failed by a yard to get him. Still recorded easily my fastest time (1:53) for the 709m. It's probably not too far off my 800m PB.

Just about held it together for the two grass reps along the top but was weak on the penultimate hill. Mike finished very strongly and Anthony too was looking good. 25:55 all up so a very good session.

I'm predicting Mike will run sub 35:30 at Lane Cove on Saturday morning and Michael will go sub-35, weather permitting.

Needed the rest

Took Saturday and Sunday off - partly because of being away at the Gold Coast but mostly because I was knackered after a tough week following last Sunday's SMH. Today was the usual Monday lunchtime run with Ray, Mike and Richard P - Balls Head was closed for a police investigation so headed around Berry Island instead. That made it about 17km in 1:18:14.

How did Uncle Dave do it?

Up on the Gold Coast for the Partners Retreat. Had some time to kill this morning so ran 28km. Set off from the Sheraton Mirage and ran all the way down the beach to Burleigh Heads (about 14km I guess in 63 minutes), had a drink and ran back. Got bored of running on the beach somewhere south of Northcliffe so joined the road and ran back on the pathway next to the beach. 2:05:30 in total. Extremely tired at the end, mainly through dehydration. I've drunk gallons this afternoon.

Some observations:

(a) Longest distance I've ever run in a straight line. How many people out there can beat 14km without turning a corner?
(b) Running in a straight line is very boring.
(c) It's very hard not to speed up when running in a straight line on a dead flat surface.
(d) Kept on thinking about Dave running 50km on the track. How on earth did he do it without going insane?
(e) There are lots of overweight, tanned blokes on the Gold Coast.
(f) There are not nearly so many attractive females as Queenslanders would have you believe.

Hill reps

Hill reps in the Botanical Gardens with Ray, Durante, Anthony, Chris from HSBC, Darren Q, his mate Simon, and Pete W. 3 x 5 x 180m hill with a jog back down and a 1km jog in between each set. Still struggling with the fatigue. Durante ran off the front of each of the reps. Started to feel comparatively stronger against the rest of the group in the final set where fatigue was really setting in.

Still unsure of the benefits of this session. It certainly gets the lungs burning and the legs feel very tired by the end but not sure it does much for a 10km runner.

Jog before and long warm-down for about 12km all up.

Attacking the soreness

Easy 8km run pushing on every now and then either side of an Easy Tiger massage. Which was bloody painful. About 35mins.

Sore Pain

4km warm up + 6km Pain + 1km warm down = 11km.

Took Pain easy today, suffering from a stiff back after my Razor stack and sore calves. Well, real reason I took it easy was that I was knackered. The faintest whiff of a hill and the legs just failed. Not a huge crowd, but with Durante, Ray and Mike there to push things along it wasn't slow. Struggled on the long rep after starting quickly, with Durante pulling ahead, Ray easing past and Mike and Anthony pipping me to the post. Amazed to still run 1:59 though when I thought it was more like a 2:05.

At least it's done. 26:50 all up.

Stiff and sore

Very easy 14km recovery run around Balls Head with Mike and Ray. Spent all the time chatting about yesterday's race. 60:11.

SMH Half

This race is fast becoming one of my favourites. All the usual suspects try to turn out, most will be aiming for a good time by tapering which makes the atmosphere before and after fantastic. Great support out on the course today - really appreciated the shouts by Brightshoes, Fats and Serg as well as the "go Strider" shouts from runners heading in the opposite direction. It's also great to line up with top runners - a number of Australian representatives like Martin Dent, Brett Cartright and Scott Westcott. I remember Dad always saying that was what he loved about running - the fact that it's one of the only sports where the average club runner can line up with the elites of the sport.

Had a chat with Tim Ashby, Ray, Richard P and Flake before the start - Flake looking nervous. Plan was to take the first lap quite quickly but try to stay relaxed and then just hold on. Had the usual made scramble at the start - passed Easy Tiger at about 1km just after hearing a huge shout of "Go the Tiger"!" Tim made his usual quick start and had about 20 yards on me even by 2km. I settled into running the first lap with a tall chap I think called Gerard - that seemed to be what people from the side were calling him. Asked Gerard the time at 5km and he said 17:20. Still felt fine so just tried to settle into a relaxed stride. Didn't take on any water at 5km - planned just to take small sips at 10km and 15km after last year's stitch. Passed Charlie Low at this stage - obviously out of sorts and I assume he dropped out shortly after.

Picked up a few places on drag back up to St Mary's and got the first chance to work out my position on the switch back outside the cathedral. I was about 25 seconds behind Tim at this stage and I guess about 30 seconds in front of Ray and Guy Doulman. I was still running with Gerard(?) and slowly reeling in a couple of St George runners. We'd formed a bunch by Pitt Street (good of Serg to still give me a shout despite running with the St George runners!) - definitely easier to be running in a group. Argyle St wasn't as bad as I had thought and felt strong doubling back along Kent. Reached 10k in 35:25 and started to push along Hickson Road - pavlov's dog reaction to the Thursday reps. Felt great running in the crowd of 4 until Hunter St for the second time. Really struggled up there - Gerard(?) and the first St George runner pulling ahead while I clung on to the second. They both started powering on from the top of the hill while I ran with the other St George bloke.

I was starting to really feel it by this stage - tried to see how far back Ray was at the 15km corner but couldn't see him. Just tried to concentrate on holding the form until St Mary's where I could see without having to look behind me. I'd given up worrying about times by this stage and was just concentrating on not letting Ray or anyone else catch up. Reached the St Mary's switchback for the second time and was still about 25 seconds behind Tim - but Ray was much closer. Really put some effort in from here knowing there was only one more hill. Felt fine going down Hunter (who doesn't) and along Pitt but struggled around the corner onto George St. Heard Fats giving a shout on the corner of Argyle and immediately tried to listen for him shouting for Ray to gauge how much time I had.

Turned the corner onto Kent and immediately the spirits lifted. I knew I had enough to finish strongly from here. Passed the 20km in 71:20. 3:40 needed for the final 1.1km. Wasn't sure I had enough speed for that but just pretended it was another Hickson Rd rep. Sounds of the crowd on turning the corner lifted me again so just sprinted for home. Crossed in 74:44. Even managed to punch the air. Absolutely stoked with the time.

Ray came over in 75:12. Great PBs by Springer and 26miles. Flake looked disappointed with his 86 and has faster times in him. Tim Ashby finished 22 seconds in front, Tim Cradock is on the comeback with a high 77. Durante must have been very close with a 77:5x - he'll be sub-34 for 10km on that. Richard P struggled in the second half for a 79. Guy must have struggled in the second half as he dropped of the pace.

Great to catch up with everyone afterwards. A brilliant day for running.

More taper

Very easy reverse Manly 8km route. 33:05. Still trying to fight off the onset of a cold. Very lethargic today - either nervous and saving something for tomorrow or a sign the bug is about to get me.

Tapering

Friday

12km amble around Manly. 51:37. Took the day off work after a couple of late nights and deals closing. Felt fantastic after yesterday's day off. Spent most of the run thinking about Sunday's race and how to run it.

Thursday

Rest. Evening spent in the bar with the Thursday running crowd. Have vague recollections of some bet with Kanser about Striders race at North Head in September.

Squeezing it in

8km Manly route run early in the morning. Too busy at work and heading up to Brisbane this afternoon so had to run at 6.30am. Made it a quick one (30:00 exactly) with a very fast patch for the mile from Manly SLSC to Queenscliff SLSC (5:13). Slowed down after that.

Popular Pain

3km warm up + 6km Pain + 2 km warm down for 11km all up.

Really good crowd out today with Ray, Serg, Tim, Mike, Tucks, Phil Woods and Anthony. I was leading the first group so the reps were hard but the recoveries very easy. 1:56 for the long rep battling with Serg all the way around and 25:55 all up. Serg was strong all the way around. Ray took it easy, no doubt saving himself for the weekend. Good to see Tim back in the mix.

Fog on the Line

Intention was to run to work this morning. Woke up feeling knackered, so quickly changed plans for a lunchtime run. Started walking to work and realised how misty it was - a quick call to 131 500 confirmed suspicions that all ferry services were cancelled due to fog. Checked out the bus queues and they were a mile long. If ever there was an appropriate day to run in, it was today. Walked back home, got changed, ran to work. One of the crappiest runs of all time. Still very fatigued in the legs following last Thursday's session. Reached Spit Junction in a very plodding 28 mins and tried to up the pace to save myself further embarrasment. Reached work in 58:45. Not easy enough to be a recovery run but not quick enough to do any benefit.
At least it's done.

Sunday amble

Sunday

Very easy 18/19 km over lunchtime in about 80:30. North Steyne, North Head (stone arch turn off in 47:00) Fairlight Pool (63 mins) but cutting off Tania Park and turning back after going around Crescent St just off North Harbour Reserve. Kept it short not wanting to overstretch this week in the lead up to the SMH Half. Felt easy the whole way but still a bit of fatigue in the legs after the past 2 weeks' efforts.

Saturday

Rest.

Recovery run

Very easy 14km recovery run home from work. Legs pretty tired and sore after yesterday's massage and interval session.

32:30 at Toyota Garage and 61:15 all up.

Back to Hickson Road

Just for old times' sake. Thought it appropriate in having to run it 3 times next week for the SMH Half. 5 x 1.2km with 2 minute recoveries. Times went:

3:36; 3:32; 3:37; 3:33; 3:37

Easily the best session I've done on this route. Good crowd with Ray, Serg, Durante, Mike and Anthony (Serg's mate from work). Ran them all with Serg and would pull ahead only in the final 100m. On the final rep I felt gone (was about 15m down on Serg and Durante at the final speed hump) but put in a final burst to keep the times consistent.

Had a massage before which made the legs feel like jelly on the first rep. Warm up and down made for about 12km all up.

More of the same

14km run home from work with some marathon pace stretches over the bridge, along Military Road and along Sydney Road. Faster pace not as quick as yesterday but the jogging in-between must have been.

28:58 at Toyota Garage and 55:50 all up.

No Pain

14km run into work with the usual 3 marathon pace sessions. Tough up Parriwi Road (Spit Junction in 26:12?) meaning the second and third stretches were more of a struggle. Just tried to concentrate on relaxing and avoiding the lactic but easier said than done.

56:15 all up.

A bit clammy

Monday

Very easy 14km around Balls Head reserve loop with Richard P, Kanser, Ray, Mike and Kanser's mate. Struggled on the hills with a bit of the illness still in the legs but pleased to be up and running again.

Sunday

Rest. In bed. Succumbed to gastro bug the rest of the family had. Disappointed as it was a beautiful day and I was keen to back up with a long one after Saturday's race. Felt terrible though. On days like this I wonder how those people who don't miss a day's training in 30 years or whatever manage it.

Striders 10km North Head

2nd in 33:26.

Absolutely stoked with the run. 25 second PB. Only downside was missing out on a win by 3 seconds.

None of the top runners were there with the NSW 10km road champs on this afternoon and Dave Criniti out with an injury. Still, there was a large crowd of people I'm normally competitive with - Andrew Tuckey, Tim Ashby, Richard High, Ray, Guy Doulman etc. Set off pretty conservatively - Ray took the lead but it felt very comfortable. This was confirmed when he shouted at the time at the first km marker as 3:24. We immediately speeded up - Guy taking the lead. By 2km (6:42) I was in a group with Ray, Andrew and Tim just sitting behind them. The plan was to try and relax over the first big lap and really push the first half of the second lap. 3km went by in 10:02. I wasn't worried about Ray pushing on as I knew he was dropping out at 5km - just wanted to keep within striking distance of Andrew and Tim. Sure enough, Ray pushed on between 4 and 5km taking Andrew with him (we reached 5km in 16:45) . However, by the start/finish turn Tim and I had caught Andrew again. He immediately seemed to push on again up the slight rise heading away from the start line and I could feel Tim dropping off the pace. However, from the roundabout Andrew was just pulling ahead and despite the pre-race plan I couldn't stick with him.

Tim had caught me by the car park loop and together we started to make slow in-roads on Andrew. I hit 8km and tried to push on again but the dragging hill really hurt. At 9km, Tim came past very quickly (he said afterwards it was to try and break me and that I was looking spent!) but called out the time as he did (30:23). I realised I needed a 3:28 final km for the PB so just gave it everything I had. Caught Tim just past the roundabout (almost identical position to that when I overtook him at the last race at North Head in September '06) and started really sprinting. Felt I might have gone too early as there always seems to be one extra speed bump on the run in. At one point I thought I might even catch Andrew but he was too far ahead and held on for a 3 second win.

Perfect conditions today - clear skies, cool and not a breath of wind. Lots had great runs. Richard is getting back to fitness knocking another 40 seconds off last month's time to run 34:40. Durante knocked 2 minutes off his Homebush time to run 35:30. He'll be winning these races soon. Ray must have gone through 5km in under 16:40.

[Just looked back over Blog and compared last September's race at North Head when I ran 33:51. Apparently went through 3km in 9:50 and 5km in 16:36 that day which suggests much more sensible pacing today! Can put that down to Andrew - Mr Even Pace.]

Looking after a sick family

14km easy run to work. Lovely morning. 28:10 at Spit Junction and 59:41 all up.

Could do with some sleep

Very easy run home. 14km. 31:45 at Toyota Garage and 60:23 all up. Just switched off. Well, actually I was planning tactics for Saturday's race. Not sure why. Whenever I do race I just tend to feel terrible and try to fight the mental demons ("I can't keep this up.....I'm going to stop soon") all the way.

Good Pain

3.5km warm up, 6km Pain plus 1km warm down. 10km all up.

Big crowd today, including Richard H, Durante, Ray, Chris G, Serg and Andrew Tuckey. They all really pushed the reps hard - but probably with slightly more rest in between - the way it should be. Not bad all up time of 25:50 though. Fast over the 709m rep (1:56) chasing Durante who ran 1:54.

Andrew's running North Head which will make it interesting, particularly after his win in the Bathurst Half at the weekend.

That ends a big week - over 100km including two speed sessions and one race.

Easy Monday

Easy 14km around Balls Head with Kanser, Richard P, Ray and Mike Conway(?) who might be joining our Thursday group soon.

Long tired Sunday

28km over Spit Junction, North Head long route. Just churned the legs over after yesterday's race and a couple of bottles of decent red last night. Felt fine until the last 30 minutes when I really struggled. 2:06:22. Took a split over the North Head final 2km just to see what pace I take these long runs and clocked 8:35. That's on flattish road so the average pace will be slower.

Feeling knackered now. I'm off for a lie-down.

Here are a couple of photo's taken by Vat from yesterday's race. The first is in the glory moments at about 4km and the second in the home straight....

NSW Novice 10km

Fantastic event. Forgotten how much I enjoy cross-country - must be 14 years since I've done one. Especially nice fast one's with no hills.

5th in 33:21.

Ran a big loop (3km) warm up with Serg and Chris Truscott (meeting for the first time) then caught up with Superflake who had to be persuaded that we actually ran two big loops during the race and not one.

Set off with Ray and Keith and immediately found oursleves in a large group of 8 at the front. This continued for the whole of the first lap - I'd occasionally hit the front (was thinking Beaky would be proud!) but was surprised to be there given the quality of the runners I knew were there. This continued all the way through the first lap - Ray then hit the front at the start of the second and I dropped to about 6th. I realised at that stage that a few in that front group were pretty serious given they were just hovering behind whatever change of pace the leader decided to make whereas I was struggling as soon as the pace changed. Notwithstanding that, I managed to get in front and try to push the pace halfway through the second big lap. However, at the bridge on the second lap the front group of 5 plus Keith (hanging off the back) started to break away. I managed to keep in touch with Keith but the first 5 appeared gone. I was hurting at this stage - only really pushing on because I didn't want Keith to build up a gap. Towards the end of the first small loop Keith and I started to close on Adam Laughlin-Bowlby who had dropped off the leaders. Overtook him at the start of the the final small loop and from then on was trying just to hang on to 5th. Put in a big effort over the final KM as I could hear either Adam or Keith catching.

Loved the atmosphere - reminded me of North Eastern Cross Country league races as a teenager. Pleased with the result too. Keith finished 7th in 33:28 and Ray 8th in 33:43. Great to have Kirst and the kids there too - you can't underestimate the lift you get from your 4 and 5 year old kids telling you you're doing great.

It's busier at 6.15am

Easy 14km jog to work early in the morning. 28:40 at Spit Junction, 61:30 all up after meeting a Strider, Steve Urwin, in Neutral Bay and running the rest of the way with him. Turns out Allens is his biggest client so we had quite a bit to talk about.

Thursday Hills

Hills in the Domain. 3 x 5 x 185m hill. Jog downhill between each one and 1km jog between each set. About 33-34 seconds each.

Good crowd with Ray, Richard High, Bill, Serge and Durante showing up. Richard is getting stronger really pushing the final set. Intended to take it easy with Novice 10km at the weekend but as usual that was thrown out of the window with some competition about.

2km warm up and down for about 11km all up.

Anzac Day

Wednesday

12km in the late afternoon. North Head via North Steyne cutting out Shelley Beach and Fairfax track and back the same way. About 47 minutes. Brisk run with two fast patches - the final 2km of the Striders North Head route (6:32 - 3:22 for first km up the hill and 3:10 for the second) and the second from Manly SLC to North Steyne. Felt great. No doubt due to the number of days off recently.

Tuesday

Rest. Too busy at work with a last minute meeting over lunch.

Pounding the Western Plains

Monday
10km along the cycle paths of Dubbo with a couple of marathon pace stretches.

Sunday
Rest.

Saturday
Brisk 9km along the cycle paths of Dubbo.

Friday
4km running part of the way home.

Thursday variations

Met up earlier than usual with Richard P, Kanser, Durante, Chris and one of Durante's workmates for a 2 x 3km lactic threshold session around Mrs Macquaries Point. First rep was 2.85km (on the Garmin) and second 2.92km starting and finishing at the gates. 2 minute interval between the two (although it was closer to 3 mins).

Ran the first with Durante in 9:30. Second by myself chasing Chris in 9:37. Pleased that second was faster taking into account the extra distance. Felt pretty comfortable the whole way - bit of lactic at the end of the second rep trying to bring it home quickly.

1km warm up and down for 8km all up. Rushed back for a client lunch. I'll try to fit in a jog this evening to make up the kms.

Into work

14km run into work. Marathon pace stretches up Parriwi Road (always a killer), along Military Road (managed to reach Neutral Bay this time) and across the Harbour Bridge. Probably not taken as quickly as last time as I felt pretty solid throughout. Beautiful Sydney morning - crystal clear, cool and no wind.

27:25 at Spit Junction and 56:53 all up.

Pain

The usual 3.5km jog, 6km Pain then 1km warmdown for 10km all up.

I led Pain today as Scott had gone AWOL which I think was a relief for everyone. Still, he's obviously got me used to taking it out quick as we still recorded 25:37 all up so not slow. Just over 2min (I think) on the long rep - didn't get an individual split as I was timing the whole thing. Ran the long rep by myself.

Not the usual crowd but Serge and Andrew Tuckey (new Strider who ran 33:3x at Lane Cove in Feb) were there. Had a good chat with them after. Andrew's running at North Head and is keen on Novice too.

Balls Head Loop

15km around Balls Head. Longer start and finish than normal due to meeting up with Richard P, Kanser and Kanser's mate, Anthony. Nice easy run chatting all the way. 1:08:22.

Long Long Sunday

Added some today after missing yesterday's run. Basically ran the normal long Sunday run in reverse but instead of turning off at Tania Park, continued all the way to Spit Bridge then back home. About 28-29km in 2:06:10. Beautiful day for running, cool (about 20C), fresh and not a breath of wind. Took it very easily (and really enjoyable as a result) but still pretty tired over the last 30 minutes.

4min PB!

13km Balls Head Reserve loop as a tempo run. Attacked it right from the start, putting particular effort into the hills. 23:10 at Balls Head and 49:35 all up - 4 minutes faster than I've done it before although I've previously never really pushed all the way through. Pleased in that I wasn't afraid of the distance - just ran hard expecting to ease up if it got too difficult.

14km including 1km jog to and from start/finish

Back to Hickson Road

The usual 5x1.2km reps with 2 minute rests although the rests were quite generous.

Just the select crowd of Ray, Kanser, Richard Palmer and myself today. Times went:

3:42, 3:42, 3:37, 3:40, 3:41

Pretty consistent but I was struggling after a heavy night on the beers with Steve last night. Wasn't spent after the session but felt lethargic from the second rep onwards. No-one to chase in the first two reps which is why they were slower.

I think we've agreed to look into longer reps for future sessions.

Jog there and back the long way for 11km all up.

Mixing it up

13km Balls Head Reserve loop at lunchtime in glorious weather. Took it very easy but with two "marathon pace" stretches - one from the top of the hill past The Commodore until the bubbler at Balls Head (6:34), the other on the waterside stretch past Luna Park (3:10).

Pain

3km jog plus Pain plus 1km warmdown. 10km all up. Pain in 24:45. Long rep in 2:00.

Felt pretty tired after yesterday's long run. Still pushed the reps with no-one in support over the long one. Tough going for a 2:00 split. Ran the fatigue out by the end (strange the body's ability to do this). Good to catch up with Richard, Ray, Chris and Serge who (once again) is on the injury comeback trail.

Snakes while I Train

Long Manly route: 23km in 1:37:44. 46:45 at the Stone Arch and 1:02:30 at Fairlight Pool. Very heavy legged in the second half. Met the usual Manly crowd whilst out - Dave Robinson at North Head looking good and the chap who always runs intervals near Shelley Beach.

Highlight of the run was a near brush with a snake on the path to Shelley Beach (strange given all the bush I run through on this course). Saw this dog sniffing something strange on the path and I ran between it and the snake - must have missed it by about a foot. It was rearing up and curling it's body - obviously in a defensive pose for the dog. Certainly raised my pulse for a while.