More swimming and better news

1km in the Cook & Phillip. 27:00. First 150m crawl today then alternating. Felt much better than yesterday. Tried out some of HB's recommendations. No pain from the achilles today and it felt much easier when I woke up. I've added weights (2 copies of the Yellow Pages) to the eccentric exercises. Seeing Tara tomorrow so will ask about gentle running and new shoes.

Start of swimming

1km swim at Boy Charlton in Manly. First 100m crawl, then 50m breaststroke, 50m crawl. 27:58. Absolutely knackered on the crawls.

Out for a while

Achilles reacted badly to yesterday's run so I've decided to stop running for a while until I can sort it out properly. Every time I sit down to rest, and particularly when I get up in the morning, it's very stiff such that I'm hobbling about until I can stretch it out. I can't contemplate doing any proper sessions when it's like this so it's better to bite the bullet now. Spent a very depressed day coming to this decision. Not helped by being permanently knackered. Needed another 2 hour sleep today over lunch.

I'm just going to concentrate on doing the exercises (most literature suggests 3 months until they show any effect and I've been doing them for a month) and will start swimming to keep vaguely fit. Anyone who has ever seen me swim will be laughing at this point.

Highnam Handicap

The big event this morning - 5 loops of the playing fields next to the Boy Charlton pool (about 545m). It's a bit rough underfoot in parts and quite soft grass in others. Had the usual fight last night about handicap times with people vastly underestimating their abilities. Basic format was that Gill and Laurence went off on scratch, Dad on 50 seconds, Jamie on 2 minutes and me on 4:45. Alec ran with Spohie as he's injured his knee. Henry, Paul, Jack and Sophie did 3 laps. Henry setting off with Laurence on her 3rd lap, Paul and Jack setting off when Gill/Laurence had done 1.7 laps and Sophie setting off when Gill/Laurence had done 1.3 laps. Bec and Billy did one lap starting with Paul and Jack.

Finishing times were as follows:

Sophie: 12:12

Jack: 12:38

Paul: 12:40

Bec: 13:00

Gill: 13:01

Jamie: 13:15

Dad: 13:22

Henry: 13:37

Me: 13:41

Laurence: 13:52

Billy: 13:55

Individual splits impossible to work out other than:

Me: 8:56

Jamie: 11:15

Dad: 12:32

Gill: 13:01

Laurence: 13:52

Works out at about 3:17 p/km for me which was about right for interval training. Laps went 1:41, 1:48, 1:50, 1:50, 1:48. Here are the race photos:

Shocker

Set off at 6.30am aiming to do 2 hours. First problems were diarrhoea before I set off, followed by pit stops at North Steyne and Shelly Beach. Felt really stiff and the achilles was particularly so. Improved a bit going around North Head (4:20 for the first km of the Striders North Head route) but then on the Fairfax walking track I just started to slow down involuntarily. 4:48 for the 8th km of the North Head route, then 4:43 for the final km then I started to slow even more so that I was managing barely more than a shuffle. Was getting stiff and sore all over at this stage, including in the upper back and neck. So I cut the run short and ran straight home from the stone arch (which, for the record, was reached in an all time slowest 50:05).

Not sure whether the problem was related to the squits, the antibiotics I'm taking for the ear infection or another low lying bug. The fact that I've been really stiff (particularly in the hamstrings) over the past 3 days is probably related. Whatever, it's very depressing. Makes me more depressed about the achilles at these times too.

65:25 for about 14km for what it's worth.

Steady Manly route

10.2km ran clockwise by myself this morning. Clear and sunny but with a nice cool breeze. Stiff to start with but much easier by the end (as usual). 42:15. 8:08 at Campbell Parade, 16:42 at Queenscliff, 23:02 at South Steyne (6:20 for Manly mile), 30:55 at Cafe Chill. Achilles same again, eased off over last 2km when pushing along quickly.

Couple of photos added - first from Tania Park watching the Sydney-Hobart race on Boxing Day and the second of Bec and her cousin Sophie yesterday.

Short and quick

7.5km Manly route ran anti-clockwise. Felt very stiff in my hamstrings to start with and the achilles was the same as ever so was feeling a bit sorry for myself. Gradually started to feel better and more comfortable running at a pace I was pushing at. Took some splits - 8:08 at Fairlight pool, 10:58 at Cafe Chill, 15:22 at South Steyne, 21:24 at Queenscliff (i.e. 6:02 for the Manly mile), 24:24 at traffic lights near tennis courts and 28:56 all up.

Very warm and sunny.

Not sure how much my ear infection is taking out of me. Was up for a couple of hours last night with it so went to doctors this morning who has given me a course of antibiotics. I'm finding I'm knackered and needing of sleep by lunchtime each day but that could just be looking after 4 kids and hosting the extended family.

Same again

Same route as yesterday with Jamie. Cooler today, and we started a bit quicker. I did a fast stretch for the mile along Manly beach (4:58) and then jogged back to meet Jamie. Achilles OK but can still feel it the whole way. 11km all up in 47:51.

Boxing Day recovery

Very easy 10.2km around the Manly route (clockwise) with Jamie. Beautiful morning for a run. 48:34. It's very noticeable how much easier it is running only 25 seconds per km slower on this route that I did on Monday.

Steady recovery

10.2km Manly route ran clockwise. 44:53. Very sore this morning after yesterday's run and football in the afternoon. Tried to push it at times but could barely get the legs moving. Good news was that I could barely feel the achilles, particularly after the first 2km.

Long Sunday run

Maggie woke up at 5.30am so decided to bite the bullet and just go out realising that if I didn't go out then, it wasn't going to happen. Ran the Manly/Balgowlah Heights/Campbell Parade route (same as 3 weeks ago) in 1:59:36. About 25km. Took it very easily this morning and felt much stronger at the end. Worked out well as I meant I wasn't knackered for the rest of the morning taking Bec to nippers. I think I've been taking my long runs too quickly recently. 48:10 at the Stone Arch so most of the slower time was taken up in the first 10km.

Was aware of the achilles all the way (without it hurting too much) despite plenty of stretching but I think that's a result of heading out so early.

Quickish 7.5km

Not a great deal of time this morning (all the family is arriving) so headed out for a quickish Manly route at 8am. 29:35. Was struggling to start with (achilles also a bit sore) but started to get ito it after Manly SLSC (struggled to a 6:10 along the Manly mile). Very humid - overcast and muggy. Pretty poor week's training with the illness and Thursday night out.

Speedwork - 400s

Smaller group today - Christmas lunches and the end of year are taking their toll. Just MC, Kanser, Michael Harrison, Eoin and myself.

Was forced into 10 x 400m (as opposed to 3 x 4 x 400m which is what I suggested). Recovery was 50 seconds (i.e. we were running off 2 minutes). I thought I would drift towards the end but it didn't work out that way. Reps went:

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

The route around Rushcutters was Kanser's, as opposed to the route we ran 3 times prior to JPMCCC. I think it's a touch longer, probably 1.5 seconds. Ran the first two with Michael. He then pushed on over the next four while I struggled a bit. Felt as though I was getting closer over reps 7 and 8 and then caught him on reps 9 and 10. Please to have got quicker over the last 4. MC was running strongly on reps 2 to 6 quite close behind (I could hear the heavy breathing!). Achilles was fine. I like the Brooks Racers. Warm, muggy and overcast.

Back from the dead

Just about recovered from my Man Flu (see link for details...http://www.metacafe.com/watch/159180/the_man_flu/) so jogged home from work very easily. 13km in 60:01. Lovely run, achilles was a bit sore until Toyota garage (reached in 32:01) then eased up. Highlight was an owl swooping down in front of me and landing on the fence as I ran down Parriwi Road. It's true that they are silent when they fly.

Long Sunday run

26km around the Oxford Falls route. 1:57:14. Went off too fast but I was feeling good (as was the achilles). 4:25 per km for quite a hilly route. Really feeling it now. Think I've brought on a bug as I feel knackered and feverish.

Friday frolics

Very easy 15km around Balls Head with Kanser and Ray. Longer because we had to double back to pick up Kanser. Very easy pace but very sore after this week's efforts. Beautiful day though (crystal clear but not too hot). Perfect for watching the meteor storm that will hit Sydney's skies at about 1am tonight. About 70 minutes all up. Saw Tara this afternoon. She's strapped my foot. My running gait suggests I pronate on my right foot which could be causing the achilles problems.

Fartlek

45 minutes Fartlek today, 1 min fast, 30 seconds slow. Started at KPMG, along Hickson Road and around the Harbour foreshore up to Art Gallery Road, around the Domain, back around the foreshore and finished just under the Harbour Bridge. Good session but not the speed session I was looking for - a bit too similar to Tuesday.

Another good crowd, with Charlie, Tucks, Ray, Tim C, Enda, MC, Durante, Peter W, Kanser (who started a bit lat and then disappeared(?) and Michael Harrison (winner of this year's Novice) making a first appearance. So that's the second Novice winner we now have in our group. Ran the first half at the front with Michael pushing ahead on the fast sections and then hanging back on the jogs for the main group to catch up. From the Domain onwards Michael, Tucks and I pushed ahead. Like Tuesday I was feeling pretty strong - particularly towards the end. Still want to do some 400s though.

Covered about 12km on the fartlek, plus 1.4km jog back to the start plus 1km there and back for about 15km all up.

Medium Long run

Took myself off around Serg's route to Centennial Park. Had intended to put some marathon pace stretches in but soon ditched that plan when I realised how tired and sore I was following yesterday's session. 15km in 64:01. Faster than Monday - mainly from Centennial onwards. The first 4km was very painful.

Followed up by a trip to Sydney Running Centre to spend all the vouchers I've accumulated over the Striders 10km season. Bought (rather cashed in vouchers for) a pair of Brooks Racer ST-III for fast intervals and longer races, a lightweight T-Shirt and socks. It's like being a kid in a sweet shop in there. Had a good chat to Damien Tancred about the joys (or not) of running.

Aerobic conditioning

8 x 5 min with 90 second rest. Averaged the first 3 or 4 at 3:25-3:28 pace, then speeded up so that I reached just short of the Opera House gates on the final rep averaging about 3:17. Great session. Felt really good today - comfortable until the final 3 and then just hung in before finding something in reserve over the second half of the final rep.

Very good crowd today, including Tucks, Serg, Charlie, Ray, Kanser, Tim C, Enda, MC, Durante, Luke, Toby and others. Everyone seems to be improving - we had a big crowd at the front of each of the first 4 reps. Most stopped short at 6 with just Tucks, Tim C, Ray and myself completing 8. TimC looks to be improving a lot. 1km there and back for about 14km all up.

Steady Monday

Steady 15km run around Centennial with Serg, Kanser, Enda and MC. Bit faster than the usual Monday run but still comfortable. 67:00 all up. Nicer route than the one I normally take - attached here....http://www.gmap-pedometer.com/?r=187780.

Much cooler today than the weekend. No probs with the achilles. Stretching seems to make all the difference.

Xmas Brunch STaR

Joined in the STaR from the Japanese School at Terrey Hills. Over 24km nearly all in the bush in 2 hours and 3 minutes. Hilly in parts but not as bad as the usual STaRs on the Northern Beaches. Took the first 17km very steady running with Chris and Peter Truscott, Dennis, Frank and Flake from 10km in, then Chris speeded up over the final 6km. Tried to catch him but then fatigue set in. Need to do some more long runs if I'm going to be able to get through 6ft Track again. Pretty humid so very sweaty by the end.

Fast and short

To Manly SLSC via Queenscliff Lagoon and back. 26:02. 12:48 on the way out but struggled on the way back (too much beer yesterday). 5:40 and 5:38 for the mile along Manly beach and back (about 3:32 per km).

Been playing with the new camerao so here are a couple more photos....

Run home

14km run home. 58:15. Decided to take it very easy at the start (had a couple of glasses of wine over lunch) but was feeling great so naturally speeded up a bit. Achilles a bit sore the whole way but fine after stretching it out at home.

I've attached a photo of the kids taken today with the new camera and one of my thoughtful Dad....

Easy run

Met up with Kanser, Rich and Durante for an easy run around Centennial. Went the direct route, one lap clockwise plus a bit up to Paddington Gates and then back along Moore Park Road and from Anzac Parade back home the way we came. Just under 14km in about 62 minutes. Chatting all the way.

Aerobic conditioning

Went to see Tara yesterday about the achilles and received some ultra sound plus advice on exercises and stretches. Then saw Gary this morning who really worked on the calf (and one muscle in particular that looks to be causing the problems) which was agony. Felt much better afterwards though.

So much better that I joined the lunchtime crew for 10 x 3mins off a 1 min rest around Farm Cove. Pretty good session regarding the achilles as it's not too quick (we averaged about 3:20 - 3:25 pace I guess) and is dead flat. New shoes felt great and no problems with the achilles. Ray, Charlie, Tucks, Kanser (good to see him join in), Anthony, MC, Toby, Durante and a couple of new blokes showed up. Pretty much ran with Ray and Charlie at the front (Tucks and Anthony were taking it easy) with MC also pushing on strongly. Felt good until no.7 when they started to hurt. That was compounded by the final 4 getting faster and faster, as is Charlie's wont.

Did plenty of stretching afterwards, particularly of the achilles, and it's felt great this afternoon. I think part of my problem recently is that I haven't been stretching immediately after sessions - leaving it for a while because I've been too busy. Seems to lose the impact when you do that.

Long Sunday

Took the last 3 days off due to a combination of two big Christmas Parties on Wednesday and Thursday night and continuing problems with my achilles. The latter is being looked at by Tara tomorrow and after a few days rest and strengthening exercises was beginning to feel better. So with that confidence I headed out for 25km this morning. Ran the North Head/Balgowlah Heights/Campbell Parade route in 1:56:08. Set off at an easy pace but picked it up far too much going around North Head as a result of joining the Warringah Triathlon Club during their run leg. Also bumped into TJA on the way back. 4:15 and 3:58 for the final 2kms of the North Head 10km route and 46:08 at the Stone Arch.

Started to feel good coming along the Burnt Bridge Creek deviation to finish quite stronlgy (other than the final km). Have a few aches and pains now though. The back of the right knee was stiff up the hills and the left hip flexor is tight.

RunSweeney - those are very impressive times for a 46yr old. Keith Bateman will have to keep an eye out on a few of his Masters records in 4 years time (although you have the disadvantage of only being one year older than Mona!). You seem to get better as the distance gets longer. I will run the NSW State 5km and 10km at the end of Jan and start of Feb but the idea is to take it easy until the New Year after a long season and a few niggles having developed. Would be good to cross paths again soon though.

Run to work

14km in 57:47. Spit Junction in 28:40 so must have picked up in the second half. Felt as though I was trying quite hard coming over the bridge. Pretty tired (certainly in the first half) with only 11 hours rest after last night's run. Ideal weather, clear but cooler than recently.

Need to go and see Tara about the achilles and knee. The achilles is always sore for the first 5km, and the back of the knee always gets stiff when pushing uphill. I'm sure they're related.

Around Centennial

Missed Pain due to another manic day at work (typing at my desk now and likely to be here for another few hours yet). Set off at 7pm for a steady medium length run and headed out towards Rushcutters, up through Paddo, got lost as usual trying to get to Centennial Park (ended up skirting Sydney Showgrounds for what seemed like hours) then finally found it and did one lap of Grand Drive and back home along Anzac Parade and through Surry Hills. Good steady pace, picking up quite quickly around Centennial. Felt pretty lousy to begin with but improved throughout so that I was quite enjoying it by the end. There's nothing like a run on a cool evening to wash away the woes of the day. Bumped into Chis Truscott in Centennial and saw Sean Williams training the stars of tomorrow.

About 15km in 63:28.

IHS/TJA - more details of the Highnam Handicap will be posted when Dad starts to sort it out. He's a notoriously poor handicapper so random results normally ensue. I've been known to start after the first person has already finished. It's likely to start at the car park on the clifftop in front of the Harbord Diggers and involve a route to the end of Curl Curl beach and back.

Flake - SMH Half couldn't have been my best race. TJA beat me in that one.

Balls Head again

14km around Balls Head with Ray, Kanser, Springer, Dave Dreverman and MC. Bit quicker today for some reason (61:13) and didn't feel wholly comfortable. Felt as though I either wanted to speed up or slow down (although probably more the latter). Feels as though 17km the day before is starting to take it out of me. Missing the long Sunday run at the moment.
Weather was cooler than yesterday which was a relief but still quite humid.

Given I'm done with racing for the year (apart from the fiercely competitive Highnam Handicap which has been pencilled in for 31st December - allcomers welcome) my brief summary for the year follows:

Best 3 races:

1. State 3km (mainly for the time, slightly disappointed I didn't win the "C" Race)
2. Sydney Half Marathon (again for the time)
3. Lane Cove 10km November (mainly for managing to beat Tucks and the time for a hilly course)

Just missing out on the top 3 spots are the Long Course Cross Country in late June, the Gold Coast 10km in early July, Novice 10km and Homebush 10km in October. I think I hit form in late June/early July and then again in mid-later October to early November.

Most disappointing 3 races is easy:

1. City to Surf - still don't know what went wrong. I'll try not to get so obsessed about it next year. Racing regularly helps, as will more aerobic conditioning for one of the toughest races around.
2. Short Course X-Country Relays - I'll blame the sore back.
3. Homebush 10km in March - a shocking time in tough conditions.

Medium Sunday

17km around Queenscliff and North Head. Felt pretty good after yesterday's rest - 71:30 all up. Timed the final 2km of the Striders North Head route at 4:13 and 4:00 which was typical of the pace on the flat bits at least. Pretty hot so quite drained at the end.

Shortened Balls Head

To Waverton Bowling Club and back with Kanser and a huge hangover. One of the toughest runs of the year as a result. Running up hills was bad. About 10km in about 45 minutes.

Hickson Road

5 x 1.2km with 2 minute rests.

Fair crowd today with Charlie, Anthony, Richard H, MC, Toby, Bill, Hamish, Adam and even the Hamburglar making a first time appearance. Intention was to take them all easy around the 3:45 pace, but with no-one taking up the running (everyone seems to be in take-it-easy mode) I pushed on. Reps went:

3:48; 3:35; 3:40; 3:35; 3:38

I was running by myself at the front for the first 4. Charlie and Anthony charged ahead on the last one. Felt very comfortable on the first two and still not flat out for the final 3.

Looking forward to the beers at James Squires with this crowd this evening.

Run home

13km run home from work. 30:30 at Toyota Garage and 57:25 all up. Gentle pace but didn't feel very comfortable today, perhaps because of my "executive health check" over lunchtime. Came out pretty well - height 182cm, weight 64.2kg (possibly underweight, but the Doc told me not to worry) producing a BMI of 18.8, good cholesterol at 1.7 and bad at 2.8 (above and below normal respectively), blood pressure at 118/80 and resting pulse of 46. The fitness evaluation was a bit of a joke - I was strapped up to an ECG and then made to walk on a treadmill with the gradient increasing every minute. The idea is to stop when your pulse reaches 80% of max (220 minus your age). We pulled the plug after 25 minutes because I had to get back to work. My only downside was stress. 4 kids, 2 mortgages and my job was viewed badly.

Good news today was that we've been officially confirmed as the 2nd mixed team from the JPMorgan race last week so I'll be jetting off to NYC next October along with Serg, Anthony, Charlie Low, Jeremey Horne and others.

Fitting it in

No time to get out during the day and had to rush home for dinner before heading out to the pub quiz with Dad so ran to the Toyota Garage and caught a cab from there. Quick run - 27:22.

Balls Head

Balls Head loop with Serg, Kanser, Ray and MC. Very easy until Balls Head then quickened as Kanser needed to get back early. 61:42 for the 14km. Beautiful day, cool breeze on the bridge but pretty warm out of the wind. Enjoying this easier stuff.

Short Sunday

Still not getting up early enough to fit a long one in due to disrupted nights sleeping so 10.2km route ran anticlockwise late afternoon. I'd been out in the sun all day so felt pretty lethargic today. 42:31 after 19:47 at Manly SLSC.

Jamie - looking good for our trip to NY. I think we've secured second place, but results are still unofficial while they check eligibility. Here's the link...http://www.jpmorganchasecc.com/results.php?city_id=16&type=men&year=2008

Burglar - missed you at Fairlight beach. No doubt I had my head down gasping for air by that stage.

Easy Sat

10.2km route run clockwise. Nice and easy in 42:13. Nothing else to report, so I'll add a few recent photos. First is a recent one of Charlie, then Bec holding Maggie and finally one of me finishing the JPMorgan race on Wed night.

Around Balls again

Balls Head loop with Kanser, Springer, Eammon, Kate and one of Kanser's workmates. Very easy 67:36. Nice warm day. Still absolutely stuffed at work. Averaged about 4 hours sleep over the last 3 nights.

JPMorgan Chase CC

Had the worst day at work of all time. Was doubtful to even compete until late afternoon but then organised a couple of conference calls after the race to ensure I could compete. The race wasn't great as a result but I shouldn't blame that on the result. Tucks ran 17:36 in finishing 3rd. Based on Saturday's race, that is what I was expecting but I ran 17:54 in 7th. Ben StL ran off the front leading a pack consisting of Jeremey Horne, Tucks, Charlie Low, Anthony, Dave Dreverman and me following from 2 km after Serg and Richard H fell off. I was the first to fall off, followed by Dave Dreverman. I was running by myself from 3km onwards, trying to catch Dave but just failed. I didn't feel as though I'd really pushed myself at the end though - probably as a result of running by myself for too long and not being pushed.

Great runs by Tucks and Athony and also by Richard H who is really returning to form in beating Ray. Serg is just full of guts.

Had a manic night of conference calls after the race (meaning I missed my night of glory on the stage) but great to catch of for a few beers with Hamburglar and InHisshadow afterwards in the LightBrigade...

Easy Pain

Just jogged around Pain with Ray, TimC and Dave and Michael from MBL. 26:23.

Short run home

Ran home after a long and stressful day at work following a bad night's sleep. Felt pretty average. Stopped at the Toyota Garage and hailed a cab for the remainder of the journey. 31:13 for about 7km. 2 days to recover.

Medium Long Run

18km in 78:27. North Head (inc. Fairfax track) via Campbell Parade and home straight up from Fairlight Pool. Easy run but slightly quicker than normal feeling pretty good after the short run yesterday. Lovely day, pretty warm.

State 3km Champs

2nd (in the "C" race) in 8:53:14.

Chuffed to bits with the time - one more of Dad's PBs gone, and probably his toughest one to boot. Started off just tracking Tucks for the first 2.5 laps at the front of the main group. There was one bloke from Sydney Uni who had set off like a hare (he must have run a 65 second first lap to our 69). Went through 800m in 2:22 and I think Tucks must have upped the pace in the third lap so that it was the two of us chasing the Syd Uni bloke and splitting the main group behind us. Did get any more splits after that until 2km which we went through in 5:58. I knew at that stage a sub-9 was still on so I think I pushed ahead for half a lap (it's all a bit of a blur now) before Tucks took on the chase of the leader with 2 laps to go. I knew I just had to hang on to be dragged around to a good time and that if the elastic broke it would all go to pot. Tucks overtook the leader at the bell and I overtook him down the back straight. I was feeling lactic at this stage but knew I still had a bit of a sprint so just tried to claw back the gap between us before kicking again down the home straight. I got to his shoulder at about 50m to go and was convinced I was going to win but he had enough to respond and beat me by a yard.

Great runs by a load of people. Durante ran 9:03 in the B race and I'm sure would have gone under 9 if he'd been able to run in the pack in the C race. Ray ran 9:07, Keith ran new >50 Australian record in 9:09 and Richard H ran 9:12.

Now for Wednesday night.

Balls Head

Very easy 13km around Balls Head with Springer, Kanser, Dave Dreverman, Kate from Macquarie and Ray (later on). Messed up the watch so didn't get a time. Will be interesting to see how Dave goes next Wednesday. Definitely another one to watch out for. Looking forward to the 3km tomorrow night.

Mona Fartlek

Met up with Serg, Anthony, Tucks, Richard H, Mike, Peter, Enda, Dylan, Christian and Luke and told Serg at the start that I really wanted to push the first half to try and reach the Stone Gates. So we did. The floats were quicker than usual but, given how far we got (all the way to the road outside St Mary's) so must have been the fast spells. Serg started to drop off after about 8mins, leaving Anthony and Tucks just behind and Richard and Dylan reaching the stone gates. Felt great on the way out - particularly pushing the floats, but struggled over the final 3 30s where Anthony was pushing ahead strongly and Tucks was in between.

Still, a great session. Over 6km in 20 mins (see G-Map here...http://www.gmap-pedometer.com/?r=1438934) so averaging 3:19 per km. The fast stretches must have been under 3 mins per km. Great news for JPMorgan next Wednesday is that Dylan is running so well. He should easily go under 19 minutes based on today's run. Richard H is also running very well. Anthony is the man to beat though.

More 400s

Met up early today because of Melbourne Cup. 3 x 4 x 400m with 50 second rest and 2:50 between sets. Ran with Serg, Anthony, Durante, Richard H, Dylan and Tucks. Reps went as follows:

68, 69, 66, 67 - 67, 67, 66, 67 - 67, 66, 66, 69

So once again quicker than last time but it was much cooler today (even a bit wet). Everyone else is improving too. Durante in particular took them all out hard this week and was leading for most of the first two sets. It was a good session mainly becuase everyone was competitive. Will be interesting to see how we all go on Saturday night. Serg the conniving b**tard has signed Durante and Anthony up for St George, despite the fact they've both been waxing lyrical in recent weeks about the set up at Striders.

Long Monday

Missed yesterday as I slept in for the only available morning slot so did 20km today - out to Darling Point and back (missing Garden Island) and then around Balls Head. Ran with Robbo and then Kanser for the Balls Head loop. Nice and easy all the way but still tired by the end. 1:39:10 all up so may be a bit over 20km as it didn't feel as slow as 5 min per km pace.

Followed by an easy tiger massage - pretty painful on the left achilles.

Striders 10km Lane Cove

2nd in 33:16.

Splits went as follows:

1km: 3:15
2km: 6:33
3km: 9:57
4km: missed
5km: 16:57
6km: 20:22
7km: 23:39
8km: 26:53
9km: too busy worrying about Tucks and Uncle Dave
10km: 33:16

Really pleased with the race. Cool conditions with no wind and gentle rain - ideal running weather. Set off with Glenn (and EJ) before he eased away after the first km. Then ran with Tucks up to Scribbly, making a small gap at the bottom which he would close as soon as we hit any sort of hill. We had about a 20 yard lead on Uncle Dave at the top of Scribbly but by the 5km turnaround Unc had clawed it back. He then went flying past coming down the hill so I just tried to latch onto him to prevent him building a gap. Basically, Dave was responsible for ensuring the second half was so quick. Tucks, Dave and I swapped the lead until the hill just before 8km where I knew I'd either be dropped or would be able to push on strongly towards the end. I was determined it wasn't going to be another sprint finish. I was feeling pretty average at around 7km but suddenly felt better at the 8km hill so pushed on. Built up a small gap over Tucks and Dave then so basically just tried to pile on the pressure over the last 2km. Could see that Glenn was slowing in front so that was something to aim for at the same time.

TJA - sorry to hear about the injury problems. It's been a great battle all season so hope to see you back out again soon. You were spot on for the prediction for the second 5km (16:19) but couldnt manage the first 5km.

Now for State 3km on Friday, JPMorgan the following Wednesday then an end of season rest.

Easy run

Very easy 14km run around Balls Head with Kanser, Springer and Ray. Humid and a bit damp. 64:33.

Looking forward to the race tomorrow (and a good night's sleep in the basement tonight). Only one aim, to beat TJA and take out the 2007 10km series...

Mona Fartlek

Mona Fartlek with Anthony, Ray, Richard H, Enda, Durante, Phil W and a few of the ING guys. Lower turnout than usual but those who did seem to be getting better each week. Ran it all with Anthony. Richard H was with us until near the Art Gallery when nature called. Reached 3 yards past the final lamp-post before the Stone Pillars (about 10 yards short of them). Wasn't pushing as hard on the way out as last time but still felt pretty tired in the legs. Was hanging onto Anthony all the way back and we were quick as a result. Reached the turn at the end of the Opera House - further than before.

About 10km all up.

Steady run

10km route run anti-clockwise. Was apprehensive about this one as I was knackered yesterday afternoon and evening after the 400s session. Set off today feeling a bit sore in the thighs and hammies but had shaken off any tiredness and was feeling pretty good. Ran a good steady pace the whole way finishing in 41:25. 6:05 for the Manly mile. Much cooler today and a following wind along the beachfront made things easier.

Alternative Pain

3 x 4 x 400m at Rushcutters Oval. Met up with Durante, Tucks, Anthony, Luke, Phil Dove, Chris G and jogged down to Rushcutters in the heat - about 25C today so not as oppressive as yesterday.

Same session as last time - heading off every two minutes (so about 50 seconds rest) but with 3 mins between each set. Times went:

67, 68, 67, 68 - 68, 68, 68, 68 - 68, 68, 68, 67.

Pleased with the consistency and improvement from last time out but everyone seems to be improving at a greater rate! Ran the first set at the front mostly with Tucks. Phil and Anthony appeared at the front more often in the second set but trailed the last set (mainly the last two) behind Durante, Anthony Phil and Tucks.

Crawled home behind everyone else absolutely knackered. Felt quite comfortable when running the 400s though. About 11km all up.

Medium Long Run

Planned to do a long one today after missing yesterday but only had 80 minutes by the time I got out a lunchtime. Started running about 4:20 kms in the 32C heat and rapidly wilted. Cut short plans to run 80 minutes and crawled home after 73 minutes feeling absolutely knackered. Haven't felt so poor on a run in ages. Probably managed about 16km.

Recovery run

10km route (now G-Mapped at 10.2km) anti-clockwise. 44:57. Felt very sore and tired to begin with - put down to the cumulative lack of sleep and a tough couple of training days. Better by Queenscliff.

Long Fartlek

13km (route attached) Fartlek - 2 mins slow and 2 mins fast. 51:43 all up so averaged 3:52 per km. Fast sections must have been well under 3:30 per km. Tough run. Right knee and achilles sore at the end. No wind but quite warm and humid.

http://www.gmap-pedometer.com/?r=1413865

Campbell Road Intervals

Saw the usual email from the Thursday lunchtime squad today and felt guilty about missing Hickson Road so decided to punish myself with some solo intervals instead. Ran 10 x 660m around Campbell Parade off 1 minute. Straight off the bat with no gap between any sets. They went:

2:02; 2:03; 2:03; 2:04; 2:03; 2:00; 2:01; 2:01; 1:59; 1:54

Really pleased with how they went. I think the first few were slower because it's mentally tough running 10 with no gap. Was expecting to slow down after a bad night with Maggie last night - only 5 hours of sleep interrupted twice.

2km there and back for 11km all up.

Not another easy 10km

Same route, but back to running clockwise again. Cool again, but with a headwind for most of the way. Exactly the same time as yesterday (42:07) but 57 seconds slower over the first section to Manly SLSC so proof if ever that I'm accelerating during the course of each of these runs. Have to admit to putting a bit of effort in over the final 2km though. Not sure why I'm over analysing these runs, guess I've got nothing else to concentrate on.

Yet another easy 10km

Same route as yesterday. Felt great today though - finally feel as though I've recovered from the tough training of the past few weeks and looking forward to getting back into it again. 42:07 today. Speeded up the whole way around. 6:15 for the mile along Manly Beach. Most interesting part of the run was overtaking a bloke walking along Pittwater Road. As I did, he spun around with his fists raised as if he was about to clock me. It was pretty impressive although his left fist was a bit low. I took it as a good sign as I obviously wasn't breathing too heavily before I overtook him.

Thanks to everyone for the messages. Maggie is doing well - lost less than 10% of bodyweight in the first 4 days and now feeding pretty well.

Another easy 10km

Yesterday's run in reverse. Not as easy as yesterday though, quicker at 43:09 (confirming the theory that if you run a new course on 2 consecutive days you'll always run quicker the second day) and much hotter at 30C. Legs felt sluggish as a result.

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!