Easy 10km

Struggling with sleep at the moment so just planning to take it easy this week. Will try and do a bit of a Paul Arthur taper for the final Striders 10km, State 3km and JPMorgan trifecta - easy in the penultimate week then a normal week's training leading up to the race(s).

Today was 10km via Campbell Parade, Queenslciff, Manly Beach, around to Shelly but cutting short back to the wharf and then the reverse of the 7.5km route. 44:40. Bumped into Richard H opposite the Corso and tentatively planned an interval session locally on Thursday.

Maggie Rose Highnam

Was born today at 3.30pm, weighing in at 2.8kg and 49.5cm long. As you can see, Kirst and I are chuffed to bits. Bec and Billy show signs of excitement for about 5 minutes before something distracts them, but Charlie doesn't know what's about to hit him.

No time for a run today...

Long run to Work

19km run to work via Queenscliff and Manly with the usual 4 marathon pace stretches. 82:09. Was running quite easily but could feel the effects of last night's run in my legs. My start timing the quick stetches as I have no idea week to week whether I'm running the slow recoveries quicker or the quick stretches quicker. I guess the former as I felt pretty comfortable on each of the quick stretches.

Another lovely morning - cool and clear, bit of a breeze but nothing to complain about.

Run Home

Few too many champagnes last night for a long run in this morning then needed to get home quick this evening so ran the 14km straight home at quite a decent pace adding the three marathon pace stretches on top. 28:10 at Toyota Garage and 54:26 all up. Cool and clear evening - great for running. Felt good.

400s

Rather than Pain suggested a 400's session down at Rushcutters Bay. Good turnout with Tucks, Anthony, Durante, Richard H, Tim C, Chris G, Ray, Christian, Bill and Luke. Bloody hot today (about 29C) so was feeling lethargic and lacking in enthusiasm before we started.

However, once we did get going it went really well. Ran 3 x 4 x 400m - pretty accurately marked out as we measured it on two Garmin's before we started. 50 seconds rest between each rep and 2:50 between each set. Times went:

69, 70, 71, 70, 69, 69, 69, 69, 69, 69, 69, 69.

I should be a pacemaker.

Ran in front for the first two sets and then Anthony pushed ahead in the last 3 and Tucks and Durante pushed the final one.

Please to have done it. Felt pretty comfortable running them (no lactic) but was absolutely spent on the jog back to the office. Not sure whether that was due to the heat (but nobody else seemed to be struggling as I was). Quite a bit of wind on the final bend but it was undoubtedly helping us to start with.

Recovery Run

14km around Balls Head with Serg, Tucks, Durante and Ray. Pretty warm today (26C) but nice gentle run. Feeling the effects of yesterday's run as the legs were pretty tired. 64:30.

Striders Internal Half Marathon

Great event. It's more like a hard time trial than a race. My handicap assumed a time of 76 minutes which I just managed to sneak inside with a 75:50. Not bad given you run by yourself and it's a hilly course (2 laps of the Striders Lane Cove 10km route but going further up the hill at Scribbly Gums). Tucks was the only person behind, starting on 73 minutes. Spent the whole race on the switchback sections working out by how much he was catching me - turned out he was catching quite significantly - running a quick 73:36.

I was in no-mans land most of the way as the people directly in front were Richard H and Tim C on 79 minutes. My 5km splits went 18:02, 36:12, 54:32 and 72:18. Pushed the last 5km as by then I was starting to catch people and the spirits were lifted. Caught Richard H at 20km and realised I need 3:40 over the last 1.1km to beat our handicaps so I told him we had to start working and ran a quick last 1.1km as a result. Tim C had a great run and was probably second fastest behind Tucks.

Beautiful day - sunny, no wind and cool (in Lane Cove NP certainly - bit warmer down on the beach afterwards).

Where was Ray? Where was Uncle Dave after negotiating a better handicap?

Steady run

14km around Balls Head in 60:03 (56:20 for the 13km route I always used to time). Not a recovery run as I had no-one to chat to and needed to get back to the office to do some work. So a steady pace all the way around - quicker to start with before yesterday's session hit my legs and slowed things down.

Back of right knee a bit sore, as was right achilles. Got drenched near the Waverton bowling green in a freak rain shower.

Aerobic conditioning

8 x 5mins off 90 second recovery.

Another big crowd, which gradually thinned as the reps continued. A few dropped out after 4, Durante, Mike, Toby and Christian after 6 leaving Tucks, Anthony, Richard H, Enda and me to complete the 8. They gradually got quicker and quicker such that we ran gate to gate on the final rep in 2:47 (3:03 per km pace). Felt great to start with, number 6 started to feel tiring, no.7 more so then number 8 was run so quickly barely noticed.

Love these sessions. Easy enough to chat along when doing them but you feel as though you've had a proper workout by the end.

1km warm up then 3km warmdown for 16km all up.

Wednesday slog

19km run to work with the usual 4 marathon pace stretches in 82:29.

Beginning to dread this session. Not sure why though as it's never as bad as I think it will be. I think it's the fact that the fast stetches are spread out over the whole run such that you're always anticipating the next one. Today though the quick bits felt fine, that is I seemed to have good form (never know as I don't time them) but the slow sections were tougher, particularly on the hills where the remnants of yesterday's hangover made the legs feel pretty lethargic.

5 seconds quicker than the last time I did this run on 19th September but looking back that was a pretty tough week...

Hangover Pain

3km warm up plus 6km Pain plus 3km warmdown.

Stinking hangover (summer clerk cocktails last night) ensured that I just went through the motions today. Barely changed pace between the fast and slow sections. Apple Martinis were repeating on me at the steps. Shame as it was a good crowd (Dave Clarke 5 and Michael from MBL, Durante, Anthony, Toby, Steve, Luke and even a rare appearance by Keith) although a bit of wind about. The warmdown was a joke, I was almost motionless by the end. Managed to sweat some of the alcohol out though and now fatigue has set in.

Recovery run

14km around Balls Head with Gerry, Tucks, Mike, and Durante in 63:27. Nice and easy (although not quite as slow as I'd normally take it with Ray). Beautiful conditions again.

Long Sunday

25km in 1:58:01. North Head and Balgowlah Heights route but continuing straight on after Tania Park to run down the side of Burnt Bridge Creek deviation to Campbell Parade then home. Beautiful morning for running - cool (about 17C) with no wind. Bumped into Richard Green and others on North Head and someone who looked like Hamburglar near Campbell Parade. Out by 6am as I had to get back to take Bec to her first Nippers. Here are the photos...

Striders 10km Homebush

3rd in 33:30.

This could turn out to be my best race of the season. Went into it pretty low key, just hoping to go and race Anthony and Tucks and not worry about the time.

Started quite conservatively and just tucked in behind Tucks. Tom do Canto had shot off like a hare with Jeremey Horne running one of his tempo sessions in 2nd. Went through 1st km in 3:12 with Tucks and Anthony with Chelli just behind. 2nd km (which includes the long drag) reached in 6:36 and Chelli had just dropped off so from then on it was just like every other training session I do with Tucks, Anthony and I running together. Only difference was the absence of Serg in front and Ray chatting away. Quite missed his conversation today!

It stayed like this until 6km. 3km was reached in 9:55, 4km in 13:20 and 5km in 16:45. As usual for Homebush, the conditions were humid but at least there was no wind. At 5km I thought we'd struggle to crack 34 mins given how the humidity normally drains energy in your legs. I started to struggle up the long drag between 6 and 7km. Tucks pushed at the top of the hill and Anthony went with him. I knew that if I dropped off then the elastic would break and I'd run a poor time so I forced myself to catch up and just sit behind Anthony and hold on without trying to force the pace. Recovered on that stretch between 7 and 8km such that I was feeling good again by 8km, so forced the pace. I could feel that I was dropping them so just continued to pile on the pressure. Tucks had latched on to me again by 9km though so the race was on. Just what I'd been dreading - a sprint finish.

I'd thought before the race that if I could hold onto them by 8km I quite fancied my chances in a sprint. By 9km my thoughts were the exact opposite. We rounded the hairpin to climb onto the bridge for the final 300m run to the finish and sure enough Tucks drew level. I just gave it everything I had then, thinking that if he beat me I couldn't blame myself. Just managed to hold on.

Chuffed to bits afterwards. The time wasn't special but it was never going to be in today's conditions. First time I've beaten Anthony and first time I've beaten Tucks when he's been fit (...I'm ignoring the fact he ran a top quality marathon 2 weeks ago for the time being). Both are easily capable of running sub 33 so I'm sure that will come in time. Great to run this race against the lads - we were saying afterwards that if we hadn't been there to push each other along we'd have all run at least 30 seconds slower.

Good to catch up with everyone afterwards including Springer, Flake, Uncle Dave, Tim L and Chelli. Didn't see TJA afterwards - Tim L suggested he pulled up between 5 and 6km so hope he's OK.

Easy Friday

14km run home from work. Very easy - 60:32. Very sore right achilles which didn't really ease up. However, looking forward to the race tomorrow morning.

Mona Fartlek

5km jog in the morning picking the car up from Brookvale.

Mona Fartlek at lunchtime with Ray, Tucks, Anthony, Luke, Dylan, Fats, Enda and Bill among others. Decided to really try and push the first half today to see how close to the stone gates I could get and then just hang on. Was about 15 yards short, but continued to run well finishing halfway down the Opera House (last sprint just past the gates) despite running the same route back rather than the slightly shorter route around Mrs Macquaries Chair. Ran with Tucks the whole way (he was kind enough to say he was hanging on) and Anthony who fell off towards the end. Dylan is going strong which is great news for the JPMorgan CCC.

3km warmdown for 15km altogether for the day.

Easy Wednesday

Too busy at work for a run at lunch and had to drop the car off to be serviced so no time for a long run this morning. Also convenient as I'm still not feeling 100% (although better than yesterday) so don't want to push it yet. Hope to be feeling back to normal by Saturday morning to put in a good performance at the Homebush 10km.

So 4km around home in 17 mins before taking the car to Brookvale and then 6km running from Brookvale to Manly Wharf in 25 mins. Quick along Manly Beach, legs still a bit lethargic on the hills. Wish this damn virus would disappear.

Pain

Felt terrible after yesterday's run - stiff neck and shoulders, very lethargic and headache. I think I may have pushed it too much coming out of having a cold (mainly through drinking too much on Sunday night). So was in two minds whether to run today but felt OK by lunch so headed out for an easy Pain. Didn't push it, just eased around in 25:32 and easy following Tucks on the Farm Cove rep. Not many out today (last Thursday's session seems to have killed everyone off) - just Ray, Tucks, Chris G, Toby and Dylan.

2.5km warm up and 3.5km warmdown for 12km all up.

Supposed recovery run

A combination of a hangover (out watching Manly lose the Grand Final) and running too soon after lunch meant the run home from work (3pm - it's Labour Day today) was very average. Felt awful - the legs haven't felt so lethargic in months. Started to feel slightly better as the run went on but it's all comparative. Had a following wind most of the way which was about the only way I got home.

32:00 at the Toyota Garage and 59:37 all up. Not bad in the end. Looked at my watch with 1km to go and it read 56:00 so put the effort in to get home in under an hour.

Medium Long Slow Sunday

23km in 1:42:12. Loop around Balgowlah golf club until I got caught short so came home. Then did North Head route via Campbell Parade including Fairfax Walking Track. Beautiful day today - crystal clear, coolish, no wind and a pleasure to run taking it very easy.

Still recovering from cold that has kept me sidelined for the last two days.

[Pretty good guess on the distance - just G-Mapped it at 23.2km here...http://www.gmap-pedometer.com/?r=1357974]

Aerobic conditioning

14 x 3 min off 1 min rest around Farm Cove.

Averaged about 3:25 - 3:30 per km pace per rep. First 5 feel great, chatting away. Then you start to think they are going to go on forever and you haven't even reached halfway. By 10 (when Ray put in a quick one) I was starting to struggle but picked it up again over the last 2 knowing I was home. Pretty hot today - grabbed a rushed drink from the bubbler after no.10. Managed to run gate to gate plus some on the final rep - about 930m.

Good crowd led by Charlie, Serg, Anthony, Ray, Enda, Mike C, Toby and Derek from BT, Luke and Tim C joining after 5. Lots dropped out after 8 and more after 10 (including, inexplicably, Charlie), Ray, Serg and Anthony stopped after 12 leaving just Tim C and I to run the last 2.

Felt shafted at the end. Barely able to manage a jog. Now sitting at my desk with a sore stomach contemplating how to stay awake for the rest of the afternoon.

1km warm up plus 3km warmdown for about 17km all up.

Long endurance

20km from work to old unit in Mosman via Cremorne Point and back again. 86:30.

Couldn't do the usual session running to work as I hadn't left a suit so was planning to run home but weather was beautiful and work quiet so headed out at lunch. Still a little tired from the weekend and in anticipation of tomorrow's tough session I dropped the marathon pace sections and just ran it easily. Lovely run as a result.

Pain

No Charlie session today due to recovery from the Half so ran Pain. Calves are very sore today - I've been walking around like John Wayne all morning. Ran 3.5km warm up then Pain with Serg, Anthony, Ray, Dave Clark, Dylan, Luke, Phil, Enda and Toby. Highlight was a new PB on the 709m stretch around Farm Cove - 1:53. Tucked in behind Dave at the start and let him drag me around (Serg flying by half way around as usual).

3.5km warmdown with Serg afterwards for 13km all up.

Recovery run

Very easy 14km around Balls Head with Ray. 67:53. Nice run chatting about yesterday's race in the sunshine. Bumped into a chap Ray knew on the way back who introduced us to the 2 Kenyan's who finished 4th and 7th in yesterday's marathon. Turns out they only arrived in Sydney after a 20 hour flight from Nairobi on Saturday afternoon for the race early on Sunday, which probably explains their positive splits (after I was rude enough to ask them how come they ran so slowly in the second half).

Jamie - there were about 3500 runners in the Half - results here.... http://www.runthebridge.com.au

Sydney Half Marathon

8th in 72:21.

Woo-hoo! Finally beaten one of Dad's PBs!

Felt great heading into this race but had a bit of a panicked morning preparation. The organisers have finally plotted a great course but they really need to sort out some of the basics. The queue for the toilets was huge, as a result I only managed to drop off my bag (another organisational fiasco) with 5 minutes to spare. So no warm up at all. Set off with the lead pack of about 8 and ran together until the far side of the Harbour Bridge when Tom de Canto put a sudden surge. A group of 5 went with him, including Anthony just hanging off the back. Struggled a bit through Pyrmont but checked my time at 6km which was 20:04. Realised things were going well then. Fortunately I was caught just coming onto the City Westlink by a chap and we ran together for the next 9km. Went through 8km in 27:00 and 10km in 33:51. Coming back towards the Anzac Bridge I was dropped and on the turn I could see Ray wasn't too far behind.

From then I just tried not to let the gap with Anthony grow while really being more concerned with Ray catching behind. I was still doing 3:23 and 3:24 kms between 16-18km so knew that Ray would have to be charging if he was going to catch. Relieved to get to Hickson Road as I know the route like the back of my hand from there.

Loved the course. Lots of long straights just to put your head down and get into a rythmn. The out and back route means you get loads of shouts of "go Striders" which really picks you up.

Fantastic run by Ray to finish in 72:37 - a PB after 13 years. Anthony probably just ducked under 72. Good to catch up with 26miles, Tim Lindop, Keith and Sparkie afterwards.

[Added some photos taken this afternoon of the kids]

More easy stuff

Very easy 7.5km route around Manly early in the morning before the rain came. 33:42.

Recovery run

Very easy 14km around home - down to Queenscliff, around to Shelly, around North Head and straight back home. 64:15. Sore to start with but felt good by the end.

Hickson Road

Swapped my entry in the Bridge Run on Sunday to the Half Marathon, principally following Kanser's email asking whether I'd be happier with a 9km PB or a Half PB. So didn't push this session as hard as I would normally do. Having said that, it would have been hard to as nobody else did, consistently at least. Times went:

3:45; 3:32; 3:37; 3:30; 3:53

First and last I was running by myself into a strong headwind. Last also involved a detour due to traffic. Third was most satisfying tucking behind the main group to shelter from the wind and then pushing on in the last 200m. Strong wind assisting on the return runs made them very quick. Anthony ran 3:17 for the 4th, a new Hickson Road record.

Another big crowd, including Ray, Serg, Anthony, Charlie, Fats, Phil, Richard's H and M (making a return), Durante, Dylan and Toby.

Wednesday slog

Bloody hell. Tough one today. 19km run into work with the usual 4 marathon pace stretches. Legs felt very tired after yesterday's session - I was dreading each fast section. Military Road ended up being the most painful. I think the fast sections must have been slower than usual but the overall time was OK at 82:37. Beautiful day - warm, sunny and no wind.

Overt training

8 x 5 min off 90 seconds recovery.

Charlie sent an email this morning suggesting this session and my initial thought was one of horror and looking forward to PiTD as usual. Then Anthony responded saying he was keen. Thought about a little more and realised that the two people doing the session were the two people who have finished immediately in front of me in my last two races and are precisely those I should be pushing myself against.

The session wasn't half as bad as it looks and was interesting to see the way Charlie normally trains. Tim C and Enda also showed up and for each rep someone took on the pace. The pace was pretty easy - certainly comfortable for the first 5 reps and rather than having any lactic build up over the last 3, it was more just creeping fatigue. Very different to my normal rep sessions where I tend to blast each one. Tim dropped out after 5 and Enda after 6 so the last two were just Anthony, Charlie and I pushing on a little. Still felt as though I could have done 2 more at the end but feel pretty fatigued now I'm back in the office.

1km before and after for about 15km all up.

More easy stuff

Had to be another easy run today as I could only get out when work finished at 7.15pm and I've been up since 3:25am. Very easy 14km run home. Really enjoyed it not having to do any fast stretches. 58:54.

Mini-Break

Thursday - rest, too busy heading up to Port Douglas.

Friday, Saturday and Sunday - 11km around Port Douglas at quite a decent pace. 46mins first day, then 45:20 then 44:50 over the same route out to the crocodile park at the end of Port Douglas Road, back into Port Douglas the back way via the mangrove swamp (took this bit quickly worrying about crocs) then along Macrossan to the beach and back to the villa.
Can't get out at lunch today but hoping to fit in a run this evening.

Wednesday Tough slog

19km run to work with the usual 4 marathon pace sections. 82:08 - a little faster than the last few weeks probably due to not so much wind today.

This has become my toughest session of the week. I hope it's doing me some good. Pushed the bottom of Parriwi a little harder than usual which meant I was struggling by the top and found the Military Road section tougher as a result.

Pain

3km warm up plus 6km Pain plus 3km warmdown for 12km.

Felt a bit sore and weary to start with after yesterday's long run but got into it by half way around and felt pretty strong for the latter half. 1:58 for the long rep. Another good crowd including Tucks, Ray, Serg (who isn't as injured as had been made out), Richard (who looks to be getting some form back), Tim C, Durante, Phil etc despite Charlie Low leading Mike, Anthony and a couple of others on a breakaway session of 12 x 1km off a 1 minute rest. That just sounded like a bit too much to me.

Happy Birthday to Me

Treated myself to a 25km run due to missing the long run over the weekend (and for the last couple of weekends). 4km around Botanical Gardens and then 14km around Balls Head with Ray and Durante then to Darling Point and back with Ray. Easy pace the whole way. Had a few stomach cramps from Luna Park onwards - probably a small dose of what Bella and Duncan caught in Bilpin over the weekend.

APEC Weekend

Spent the long weekend up in Bilpin and just ran a steady 10km each of Friday, Saturday and Sunday morning.

Thursday speed

Tried out a speed session today. s x 5 x 520m (approx) around the outside of the football pitch on top of the Domain carpark. Worked very well as it was quiet (due to APEC I think) and they had just mown the grass which laid out a perfect grass track for us to follow.

Decent crowd again including Ray, Anthony, Tim C, Durante, Chris E, Phil, Charlie Low and two of his workmates. Reps went:

92, 95, 95, 95, 95, 95, 94, 95, 96, 97.

1 minute between each and one slow rep jog between the sets of 5. I led the first set (with Ray for the first 2) and then Anthony and Charlie pushed on in the second set (with Durante blazing for glory on the last).

Very different to running something like Hickson Road. Not mentally as tough but each one hurts physically. Quite of a bit of wind down the back straight probably slowed them down a bit.

1km warm up and 4km warm down for 11km all up.

Wednesday wander

19km run to work with the loop around Manly including the usual 4 marathon pace sections. As usual for a Wednesday, it was blowing a southerly so 3 of the 4 fast bits were tough. Again felt better along Military but I had bad luck with the traffic lights this morning so it was very disjointed.

83:21 all up (can't say I'm not consistent).

No Pain so tempo

Lunch with Deutsche Bank today so headed out at 6pm for a tempo run as I didn't have long available. Ran the old 8km (probably more like 7.5km) to Darling Point and back from the City then added a 1km warmdown. Felt great when running - even towards the end despite keeping a good pace up the whole way. 2 days rest/easy running explains that. Time was 27:49 - a 1:30 PB on what I thought (2 years ago) was my toughest PB. Shows what a bit of training does.

Easy Tiger (or is it a Kipketer?) massage at lunchtime which sorted out a few pains around the achilles.

Recovery Monday

Rested yesterday recovering from a monster hangover after Duncan's 40th on Saturday night.

Very easy 14km trundle around Balls Head at lunch with Ray. 66:23.

Striders North Head 10km

6th in 33:08.

Woke up with a cough but otherwise feeling OK so decided to run - pleased I did too. Jogged to North Head very slowly then caught up with the usual faces. Great turnout today - particularly from our Thursday lunchtime group including Serg, Tucks, Anthony, Ray, Mike, Richard H, Tim C and Gerry.

Set off at a sensible pace going through the first km in 3:16. Serg, Jeremey Horne and Tom Crasti were in the front group with Tucks, Anthony, Ray and I in a group just behind. Felt pretty good around 3km so pushed the pace on a bit (basically to try and drop Ray - I had the $100 bet with Kanser to consider after all) but heading back up the hill between 4 and 5km Tucks and Anthony eased ahead again. Went through 5km in 16:28 so the pace was still sensible. I was just trying to hang on to them at this stage. Was still there at the Start/Finish turnaround but I was dropped on that fatal stretch between 6 and 8km where I always tell myself I should push but never have the energy to in practice. Struggled badly on the hill between 8 and 9km but finished OK. Pleased with the time - sub 33 will come one day.

Tucks' marathon training paid off in running a fantastic 32:35 (a 16:09 second 5km) and Anthony's incredible rise continued unabated in dipping under 33 to run 32:55. How good is that from someone who only started training 5 months ago and who only goes out 4 days a week? Ray also ran a season best 10km (maybe even his road PB) in 33:35. Good to see Richard H getting back to form to run 34:47 not far behind TJA who is still struggling to find form after his flu. In other battles Mike held off Gerry by 5 seconds in the 35:30's.

Perfect conditions today - cool with no wind. A beautiful day up on North Head. Appreciated the shouts by Silverfox at the North Head loop - I really did give it my all mate!

Slightly under Friday

Still not feeling 100% but a late lunch cancellation and a beautiful day meant I was keen to get out. Ran a very easy 11km with Ray and Gerry towards Balls Head but missing out the headland itself. 52:06.

Mona Fartlek

Woke up this morning feeling unwell with a sore throat and general weakness. Contemplated not showing up for today's session but felt slightly better as the morning wore on so turned up with the intention of taking it easy.

Felt very sluggish over the first two fast 90's - Serg and Anthony were way ahead and I was struggling to hold onto Ray. Then on the first 60 I suddenly felt better and started to push the pace. Reached the 10 minute turnaround at the drain just before the final lamp post (probably the same spot as the first time we did this session but not as far as last time) - Anthony was just before the gates and Serg just after - and pushed for home trying to stay ahead of those two and catch Ray. Ran the final couple of 30's with Serg feeling much better. Finished further around the Opera House than usual (the final fast rep finished halfway between the gates and the Opera House) and fresher than last time. Overall, pleased to have shown up and not kill myself (this session isn't half as tough as Hickson Road). Let's just hope the cold doesn't develop over the next 2 days.

11km all up.

Long Wednesday

19km run to work with the usual 4 five minute fast stretches. Beautiful morning for running (a little cooler than the last two days) which was a good job as I had little motivation to do a hard long run otherwise. Really struggled along Manly Beach and up Parriwi but felt surprisingly good along Military Road before struggling again over the Bridge. 1:23:24 all up.

Felt knackered when I got to work so tried some of Beaky's Endura sports drink (his parting gift when leaving the firm) which is supposed to aid recovery. Nearly vomitted. God only knows how your supposed to glug down a litre of that crap.

Pain

3.5km warm up + 6km Pain + 3.5km warm down for 13km.

Another warm day meaning Pain was a little tougher than usual. Serg and Durante raced off into the distance leaving the usual crowd of Ray, Tucks, Anthony, Chris's E and G, MfM, Mike, Toby etc. Put the usual effort in and was pleased with a 1:56 on the long rep running from the front. Buggered by the end.

Easy Monday

Easy 14km around Balls Head with Gerry and Mike. Lovely day - pretty warm (Spring has arrived) so quite sweaty by the end. Picked up the pace towards the end to finish in 62:37.

Pub 2 Pub

A big night on Thursday at the AAR alumni event plus a big client lunch on Friday wiped out most of the Friday and Saturday and meant I went to bed on Sat night doubtful as to whether I'd show up for this race. But it was a beautiful morning and Charlie had me up by 5.30am so I put on the racing flats and jogged to the start at Dee Why (catching a bus to Long Reef).

Met up with TJA before the the race and heard about his flu over the past week so I guessed he wouldn't be pushing it. Fascinating start as everyone tries to get to the hard sand while avoiding the surf. It was pretty manic to begin with - had sand flicked in my eye and by the time I'd dealt with that we were already heading off the beach. Jeremy Horne took the lead and I settled into second with Charlie Low, TJA and one other I didn't recognise. From Long Reef golf course until crossing the lagoon at North Narrabeen I just tried to force the pace all the time and drop members of this little group. Crossing the lagoon Charlie pushed on and I couldn't keep with him, he then seemed to accelerate up the hill to Turrimetta Beach (which was a real bugger of a hill - steep and dragging) and by the top had about 15 seconds on me in less than a km. I sensed that TJA and A.N.Other had dropped off the pace here as well as I couldn't hear them but daredn't look around.

From then on I just tried to maintain 3rd - stretching out on the flat sections and just putting my head down up the hills. Really appreciated the shouts from Richard High at the bottom of the Mona Vale hill as it's another tough one. (Also had a couple of shouts which were well appreciated from 2 cyclists when running through Collaroy Basin - couldn't identify them due to the helmets and sunnies).

It's a fantastic course. The views are so good at the top of the hill at Turrimetta Beach and again running down towards Mona Vale hospital that you can still appreciate them when in some pain.

Didn't get my time. Something around 47 mins I think. It's irrelevant as no-one knows the course distance and is different from last year. Jeremy ran 44 something and I guess Charlie was about 40 seconds in front of me.

About 20km all up including the 6km run to the start.

[Time was 45:58 - pretty pleased given the times of those around]

Hickson Road

Hickson Road reps. 5 x 1.2km with strict 2 minute rests. Reps went:

3:40; 3:31; 3:36; 3:34; 3:36(3:33)

On the last rep I had a large Mercedes pull out in front of me from the Walsh Bay wharf which completely broke my stride and added about 3 seconds. In fact, the second rep involved some twat walking straight across our path to get his cab (he looked like the "tell Charles I'm on my way" chap too) which nearly knocked me and Mike over.

Pretty conservative start (not having done them for a while I think) but pleased that they all got quicker. I felt stronger the further through we went. Ran them all with Anthony other than the last.

Another big crowd including Serg, Anthony, Ray, Mike, English Andy, MfM, Darren, Derek, Chris E, Fats and Charlie Low, who I was chasing on the last rep after the Mercedes encounter.

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...