14 x 3mins

Big crowd including Charlie, Serg, Fats, Phil Dove (making his annual appearance), Kanser, MC, Timinerko, Durante (looking very lean after secret warm weather training), Anthony, Springer, Ray, Greg, Mike Race and a couple of others. Intended to take make sure I didn't go off too quickly too early so we shared the pacing around making sure no-one sat on the shoulder of the pacemaker. It worked really well. We banged out the first 10 at almost spot on 3:30 per/km pace. The pace then increased over the last 4 so that the last one was done at almost 3:10 pace. Just Serg, Fats, Charlie, Phil and I ran all 14. Fats looked to be in great shape. Note sure how Phil does it but he was still right at the front at the end despite running reps 2-6 much quicker than us intending at that stage only to run 6.

I felt fine until the last 4 then put the effort in. Not as shattered as the last time I did 14 - the easier pace early on makes a big difference.

Attached a couple of photos Gerry took of the HuRT squad last Thursday.

Recovery run

Same North Head route as Friday. Started very easily and gradually speeded up but run much slower than Friday. 4:14 and 4:06 for the final 2kms of the North Head 10km route. 47:48 at the Stone Arch and 60:24 all up. Warmer this afternoon - about 26C.

Easter Sunday

Met up with Springer, 26 Miles and SilverFox and ran a makeshift STaR - the Tourist Trot. This was after going out on Emma's birthday last night in Manly and only leaving the pool table in The Boatshed at 1:15am. For the first 40 minutes I could barely manage conversation and seriously contemplated giving up. Then things started to feel better and turned into a nice run. Saw loads in Centennial, including Fats, the Tank and Tim L.

About 30km in 2:18:36.

Saturday tempo

Manly 7.5km route. Lacked motivation early on but put the effort in from Manly SLSC onwards. 28:00 (despite desperately trying to get under 28 from Manly SLSC). 20:33 at Queenscliff. 5:39 for the Manly mile.

Good Friday

13km around Manly - Pacific Parade, North Head (inc. Fairfax Track) then straight back home up Fairlight St. 57:00.

Took it easy to start with but gradually speeded up, helped by much cooler weather today and light rain. Felt great. 3:44 and 3:33 for the final 2km's of the North Head Striders route. 45:15 at the Stone Arch.

Running's going very well at the moment.

Hickson Road

Back to where it all began - 5 x 1.2km reps along Hickson Road off 2 minutes. Haven't done these in a while and on the first rep it showed. A good crowd (it must have been as a result of Springer turning up with his camera) including Serg, Ray, Muz, Charlie, Richard H, Kanser, MC, Darren etc.

Reps went:

3:47, 3:33; 3:35; 3:39; 3:36

Started off on the first rep thinking I was travelling quickly. I was out in front but with a big group just behind. Was shocked at how slow it was. I'd forgotten that if you want to run these reps quickly you really have to dig in and push from the very start. That's why they hurt so much. Serg pushed the pace on the second, Ray pushed on the 3rd, Serg again on the 4th then Ray and Richard H on the final rep. I just latched on to whoever was pushing on each rep. Pleased with the reps other than the first but most pleased that I felt fine afterwards. May have been because the first was relatively easy but I used to feel spent after this session.

Hot today but not too much wind.

Richard H is looking very fit - hope he goes well in his Half IM.

Recovery run in

Dropped Billy off at Redlands House then ran in. Very easy today, although the legs were still tired from the sessions of the last 2 days. 26:36 at Spit Junction (equivalent of 28:56) and 58:36 all up (equivalent of 60:56). 13km.

Fartlek

45 minutes Fartlek - 1 min on, 30 seconds off. Average pace overall was 3:40 so covered about 12.3km. I guess the fast stretches were close to 3:20 and the slow stretches 4:20. Set off with a group of myself, Charlie, Serg, Anthony and Gerry. The Judge immediately disappeared off into the distance as he was only doing 30 mins. Didn't see the rest of the crowd - it's a pretty anti-social session - but Kanser, MC (back after a month off running), Enda, Greg and a whole bunch of others were there so not sure how they fared.

Our crowd stayed together until 22.5 mins when the confusion arose. I think the last time HuRTS did this session they turned around at half way and ran back. I missed that session so was basing it off the last two times I did it where we do a loop of the Domain then started heading back, albeit finishing on 45 mins. Gerry dropped off at 22.5 mins. I really started to struggle from about 25 mins when fatigue from last night's run set in. Serg and Charlie were pushing on at this stage, with Anthony and I just behind. Serg and Anthony stopped at 35 minutes leaving me to struggle behind Charlie for the final 10 mins. Finished half way around the small park after the Park Hyatt - about 20 seconds short of when we did this session on 13th December. However, today we added a section doubling back to the bubbler near the toilets in the Domain so would work out at approximately the same distance covered.

Warm.

Long run Monday

Managed to squeeze in the long run at the end of a stressful day. Ran the loop of Centennial that I did with Kanser last Monday (57:18) then ran home. About 26-27km all up in 1:57:13. Took it very easy trying to conserve some energy for tomorrow's session, but there's only so much energy you can conserve when running for 2 hours. Felt really comfortable until the hill after Spit Bridge and struggled home from there.

59:02 for the section I time when running to work (equivalent of 31:00 at the Toyota Garage) so I wasn't plodding.

Weekend at Lake Macquarie

After getting back from Melbourne on Friday we drove straight up to Lake Macquarie for Richard Palmer's surprise 40th on the Saturday evening. Had a great weekend (see the pictures) but no running. Managed to squeeze in a 10.1km Manly route (clockwise) when we got back this afternoon in 44:40. Felt very lethargic, although it was quite warm (28C). Will fit the 2 hour run in tomorrow lunchtime after I've got the ISDA talk out of the way which has been weighing on my shoulders all weekend.

Easy local trundle

Flying down to Melbourne today for a lunch so just an easy early morning trundle around the Manly 7.5km route. 33:35. Lovely morning for it.

400s

Originally it was to be 14 x 400m, then thought that would frighten off too many people so sent out the email for 12 x 400m, but when we arrived at Rushcutters:
(a) there was a cricket match going on and the spectators were not happy with us running around the oval;
(b) the course was long - Garmin's had it at between 410m and 425m; and
(c) I reached rep number 3 and was knackered,
so it became 10 x 400m.

Reps went:

73, 72, 72, 72, 72, 72, 71, 71, 71, 67

Could have done two more at the end if I hadn't blasted the final rep but it's mentally tough at the rep 3/4 stage when the decision was made.

Ran them all with Serg with Anthony taking it easy for the Corporate Games 10km on Sat. Kanser followed running 74s with Luke, Clement, Greg and Chris G (showing no signs of his 6ft efforts) also showing up.

Warm and humid conditions.

MLR Wednesday

19km run to work (Queenscliff lagoon, Manly beach then in) but without the 4 marathon pace stretches. Not strong enough to do those yet, particularly after yesterday's session. Legs felt tired but breathing was fine. Watch said 83 mins but given I was 68mins odd at the bottom of Ben Boyd I think I forgot to run it between the bubbler in the park and the bubbler before the bridge at Milsons Point.

Looking back at when I ran this route regularly in August and September last year with the marathon pace stretches, I think I was a lot fitter....

8 x 5mins

Getting stronger. 8 x 5mins off 90 seconds rest. Run in the sun and heat at lunchtime with a big crowd including Ray, Tucks, Anthony, Kanser, Springer, the Judge, Phil W, Timinerko, Greg, Darren, Enda, Adam C, Pete W and others.

Tried not to push too hard for the first few reps. A big crowd ran easily on the first rep then the Judge with Tucks following were slightly ahead from reps 2 to 6. I tended to run with Anthony and Ray. The reps were gradually increasing in pace from 3:25 to closer to 3:20 per km. A lot dropped out after 6 so that only Ray, Tucks, Enda, Adam and I completed rep 7 with Gerry, Greg and Tim L stopping after 4 mins. Enda and Adam dropped out after 7. Ran with Tucks all the way on reps 7 and 8 feeling very good. Not nearly as spent as last week and the strongest I've felt after doing that session. This is a GMap of the final rep which suggests it was run at 3:13 per km....
http://www.gmap-pedometer.com/?r=1689559

The Judge was looking strong and didn't tail off on his final rep. Will be very interesting to see what he can do at the NSW Road 10km. I might open a book on the Judge vs Tucks. Any takers?

Recovery run

Very easy 13km with Kanser to Centennial via Garden Island and Ocean Street but straight back from the Randwick Gates via Surry Hills. 59:00. Felt great today - first time I have done so following a long Sunday run so perhaps things are on the up. They need to be. I've got a new aim for the season following this post on Kanser's blog (9th March)....http://www.kanesmarathon.blogspot.com/

Long Sunday run

Same as 2 weeks ago - 5km around Burnt Bridge Creek deviation before hooking up with TJA and running 2 loops of the 10km route. Tim wanted to do more marathon pace work so it was quick for a long run. First 10km loop in 40:13 then the second in 39:46 bringing up a nice 79:59 for the 20km. I was then knackered and gestured to Tim not to hang around for me as I struggled over the last 2km home. Tim was looking strong today.

Beautiful morning with mist on Campbell Parade park as we started and watching the sun rise running down Manly beach for the first of 4 times. Cool to start with but warmed up when the sun rose.

27km.

Saturday tempo

Manly 7.5km route ran at a decent pace but without killing myself. 27:46 (20:22 at Queenscliff). Had a bottle of red wine yesterday and for some reason red wine always drains any strength from my body so felt very tired, and lacking in motivation, all the way.

8 x 800m

8 x 800m off 2 minutes at Rushcutters Oval with Kanser, Serg, Durante, Greg, Tim C and thingy. Mentally it's a tough session but didn't feel half as wrecked physically as I did on Tuesday. Was feeling very tentative to start with after a number of beers last night and with it being pretty warm. But the session went well. Reps were:

2:30; 2:27; 2:27; 2:26; 2:28; 2:27; 2:25; 2:25

So more consistent than last time out. Ran the first 6 with Serg and Durante (Mike tending to be just in front) then the last two just with Mike. He sprinted off (at a pace quicker than my 100m PB) in the final 200m on the last rep to record a 2:21. Kanser caught me on the line on the last rep.

Pretty pleased with the session. The first 400m on each rep felt comfortable so it was a question of just pushing each one over the last 300m.

Jog there and back for about 13km.

(Supposedly) Easy run to work

Dropped Billy off at Redlands House then ran to work from there. Went via Condamine/Sydney Road so that I could compare my normal run time into work. 2 mins at that junction (so it is 2.5 mins shorter than run to work), 25:27 (27:57) at Spit Junction and 56:17 (58:47) all up. Probably works out at just under 13km.

Legs felt very heavy today. Normally they ease up during the course of the run but not today. It's been quite a tough 4 days training (over 70km including 2 difficult ones). When I'm fit I feel I can toy around with the distances, throw a bit of marathon pace work in here and there. Not at the moment. Just a case of putting the hard yards in and hoping it pays off by May/June.'

Warm, little wind. Touch of rain coming over the harbour bridge.

4 x 3km

Tough session today. 4 x 3km (or 10mins, whichever arrived first) off 2 minutes rest. Another good crowd with Tucks, Serg, Anthony, Kanser, Judge Drev, Gerry, Durante, Ray, Luke, Tim C, Tim L, Adam, Greg and Pete W.

We ran the Mona Fartlek route. On the first rep, 10 mins was reached at the second lamppost short of the stone pillars (basically where I normally turn when running Mona Fartlek). The Judge was way out in front, with Tucks and Anthony just in front of Serg and I having pulled ahead over the final 400m. On the 2nd rep it was more of the same, the Judge disappearing off into the distance with Tucks and Anthony again a few yards in front of Serg and I. Finished that one in 9:36, starting from the same point we finished the first rep (about 2.8km). The 3rd rep was probably my best - ran all the way with Anthony. Tucks was now pulling ahead easily and we overtook the Judge on the hill beside the Boy Charlton pool. Serg had dropped off too. Finished about 20m short of where we finished the first rep. Most didn't run the final rep with only Tucks, Ray, Durante, Adam, Greg, Tim C and I completing it. I ran 9:44 (over the shorter distance), really struggling with no-one to run with. Tim C and Ray pulled ahead from their starting position in front of me and Tucks put in about 15 seconds on me. Was shattered at the end and still feeling sorry for myself now.

My fitness isn't there yet but all these sessions help. In retrospect, I started this session too quickly. Better to run the speeding up towards the end.

About 13km all up.

Monday meandering

Serg's Centennial Park route but cutting out the Garden Island extension on the way back. Ran with Serg, Anthony, Durante, Gerry and Tim C. 14.1km in 64:47. Nice easy pace but the legs were very tired from yesterday so it wasn't half as easy as it should have been.

Sunday long run

Thank God for the rain. Kirst wanted to do her run first this morning but woke up late so I only had 90 minutes before needing to take Bec to Nippers. Planned on two loops of the flat 10km route so set off at a decent pace given I would be running short. Fortunately, it started to rain and running past Queenscliff SLSC it was very quiet so Nippers was obviously cancelled. On that basis, decided to run 3 loops and make it over 30km.

Bumped into TJA on the way to Shelley Beach so ran with him for the rest of the way. 10km loops went 41:47, 43:00 and 42:25. The legs were pretty shattered at the end but I'm definitely feeeling stronger over these 2 hours runs towards the end. 3 weeks ago I was really struggling from 20km onwards. Good to run with TJA - wouldn't have managed 30km on my own at that pace. Sounds like he was suffering from illness yesterday.

31km all up.

Been ill

Finally managed to shake off this illness. Took Monday off work feeling terrible and spent the day in bed - mainly cold symptoms but with high temperature too. Spent the rest of the week feeling bad but went into work. I think it was some sort of sinisitis as I had cracking headaches and funny coloured stuff eventually coming out now.

Woke up this morning feeling better but it was too late to run Striders at North Head as I wasn't prepared and had already agreed to marshall. Disappointed though as there were some (well loads of) great results. Uncle Dave almost under 32, Gerry, Rich P, Enda and the Tiger all cracking 35 (along with 22 others), Durante running 34:15, Keith running 33:39 looking very good and Fats looking as though he is peaking at the perfect time to run 34:04 without pushing it. Flake also ran a PB in 37:40 looking as if he'd given it his all. MC should have been there - today was the day to beat 35. Only disappointments were TJA dropping out and Kanser obviously still having the marathon in his legs in not being closer to Enda, Gerry and Durante.

I ran the Manly 10.1km route today (bored of the flat 10km route) in 42:59. Started slowly then speeded up, dreaming of getting back into racing again.

Quick Long Sunday run

Ran 5.1km to Campbell Parade via Sydney Road and Burnt Bridge Creek deviation then met up with TJA and ran 2 x flat 10km Manly route. Tim was planning on doing the first at 4:10 pace then the second at 4:00 pace. Was a bit nervous about this as it's a lot quicker than I normally take my long runs but it actually felt great. We were chatting all the way and ran 40:45 then 39:35. No way I could have run that pace by myself. 2km home for 27km all up.

Helped by perfect conditions this morning. Clear as a bell, quite cool (particularly at 6am) and no wind.

A great morning was topped off by jumping in the surf at Queenscliff to ease the sore legs, having seen Bec take out the flags at Nippers with a perfectly timed dive. She got a round of applause for her efforts and was as bad at me at hiding her pride...

Friday amble

Headed out around the 10km route - extended it to Walsh bay then back but cutting short through the Domain. http://www.gmap-pedometer.com/?r=1643746. 13.6km. Finished in 58:19 so 4:17 per km. 21.30 for the first 5km so must have maintained a pretty even pace throughout. Felt comfortable. Clear skies and nice and warm. Very few runners out and didn't spot anyone I knew despite running at lunch.

8 x 800m

Met up with MC, Muz, Judge Drev, Durante, Greg, Chris G and Tim C at the Art Gallery and jogged over the Rushcutters to run 8 x 800m off 2 minute rest. Garmin had it at 810m but I reckon 800m was about right. Reps went:

2:33, 2:31, 2:29, 2:30, 2:28, 2:25, 2:25, 2:23

Ran at the front with the Judge, Durante and Muz. The Judge pushed ahead on rep 3 and he and Durante showed their class on the last rep running a 2:16. I started to go backwards at the start of the second lap on the last rep but recovered again with 150m to go. Great session, they've cut the grass short and the ground felt nice and springy. Feeling pretty confident with the training again now. The achilles problem seems to be behind me. This session racks up 100km for the week which is the first time I've done that since October.

Easy peasy

7km very easy jog in about 30 mins following an Easy Tiger massage. Flat 10km route then around the Opera House and back to the office.

6 by 5s

6 x 5 mins off 90 second rests. The usual good crowd including Ray, Tucks, MC, Muz, Tim C, Charlie, Big Mikey H, Judge Drev, Durante, Springer, Greg, Adam C etc. BMH was kind enough to let us run with him for the first rep and then disappeared off into the distance on each one after that. I ran with Judge Drev and Muz on reps 1, 3 and 5 but particularly on reps 4 and 6 I was getting dropped. We ran the 3km Art Gallery loop due to the blockage around Farm Cove. Tended to reach the end of the bend at Mrs Macquarie's Chair - so the 1.5km point in 4:55 - so I'm guessing it was about 3:20 per/km pace. The return reps are generally uphill and my legs were just dead after yesterday's long run. Muz looks to be getting back to full strength.

Ran in the Brooks ST Racers after putting the heel lifts in to ease pressure on the achilles. They worked a treat so I'll be using these for interval sessions going forward.

Keen to run the Coolrunning 5km on Sat just to see where I'm at before next Sat's 10km at North Head. Trying to persuade Tucks and Muz to pace me around...

Long run during lunch

Headed out with Springer to run the usual 10km route but extended it around the Opera House ending at the sign for the Rocks just before the Overseas Passenger Terminal. Also involved a detour up the steps due to the Open Air Cinema section in Farm Cove being blocked off. Reached the turnaround point in 30:00 as the idea was to run for 2 hours. Ran back then out and back again. Splits went:
30:00
29:22
28:47
28:24
Pleased that they all got quicker. First time I've done a long run in ages when I've managed this, the way it should be. Somewhere between 26-27km in total in 1:56:33.
Ran with Springer until St Mary's on the first return. Bumped into Phil Dove (giving the usual high five), Big Mikey H, Charlie Low and Muz (looking very quick).

Medium Long Run

Slept through my alarm and didn't have enough time to run the full 27km before getting Bec to Nippers so had to cut short and run 17km instead. Ran the flat 10km route, worked out the pace I was running at (4:15 per/km) and then ran another 12:45 towards South Steyne before turning back to make it up to 17km (including down and up Suwarrow).

Felt very average before setting off (headache and lethargic) but gradually got into it. Was surprised with the pace but felt tired at the end as a result. Fine now. Might try and run again this afternoon or otherwise will need to do a long one tomorrow. Need miles in my legs at the moment.

Cop out

Thought about doing a shorter quick session - either a 7.5km fast run or some 1 mile intervals but in the end persuaded myself that what I needed at the moment was some miles under the belt. Didn't need much persuasion as I didn't fancy the mental and physical punishment of a quick session. So I ran 12km. Too bored of my flat 10km route so I did this instead.....http://www.gmap-pedometer.com/?r=1628211. Works out at 12.4km which I did in 51:18. Started quite slowly but picked up the pace all the way (ran 5:52 for the Manly mile). Felt heaps better than yesterday.

Good luck to Kanser tomorrow morning.

Back home

12km around flat bits of Manly (down Surrarow, 10km route plus loop around pool then back home). 50:53. 41:36 for the 10km route which was too quick for today. Felt very tired as a result of jet lag and lack of form.

London update

Friday - 30 minute run around Hyde Park to stretch the legs after the worst flight of all time (9 hours delay in Singapore).

Monday - 12km in 51 minutes around Dulwich Park.

Have drunk too much alcohol. Need to cleanse the liver.

Mona Fartlek

Usual course. Crowd today included Serg, Anthony, Durante, MC, Big Mikey H, Judge Drev, Springer, Phil, Luke, Chris G and Eoin. Big Mikey H flew off at the start as if he were doing 400s while I ran in the next group with Serg, Judge Drev and Durante. BMH would let us catch him on the floats (which he was doing as jogs) and then fly off for his next 400 rep when the fast sections were shouted. Turned with Judge Drev after Serg had just dropped off at the second lamp post short of the stone gates and then tried to catch the others. Tried to keep the floats quickish and was pleased that the legs were feeling comfortable on those bits. Judge Drev dropped off towards the end of Farm Cove so that I finished with Big Mikey H.

Way short of what we did just before JPMorgan but its more humid now and on that day we had Serg going hell for leather from the word go. Also not as fit, but don't like to mention that bit. You also get in a virtuous circle on this session in that if you start quick, each of the first two quick 1 minute sections start at the top of the hills (just before Boy Charlton pool and the Art Gallery respectively) rather than the bottom, slowing you down even more. As usual, hurts like hell when you do it but within 15 minutes you're completely recovered. We should do it twice.

Just a run in the Park

Met up with Kanser and Durante and ran the Corporate Cup 6km route then hooked up with Enda and Gerry and ran it again. To and from the start adds up to about 13km. Ran at about 4:30 per km pace so nice and easy. It was warm out there again though and we were remarking how it's never easy to run in the heat, regardless of the pace.

Didn't realise how many people run Corporate Cup - looks like a nice little set up. Bumped into Fats, Hamburglar, Richard H, Richard Green, Action, Dave Le Banh and Dave Dreverman all taking part. Might have to drop my tree hugging, anti-globalisation stance and join in too.

10 x 3min

Met up with the Tuesday crowd for 10 x 3min off 60 second recoveries. Another good crowd including Serg, Tucks, Anthony, MC, Charlie, Big Mikey H, Tim C, Kanser, Tim Lindop, Enda, Darrens x 2 etc. Another warm, humid day. Struggled a bit in the middle as a result. First rep was quite slow at 3:24 per km pace, then upped them to 3:15 pace where they stayed for the rest of the session. Started to struggle on rep number 7 but picked it up on the last 2 when it's psychologically easier. Big Mikey H was dominating up front, Tucks, Kanser and Ray held back a bit for Friday's race, MC was looking strong again. Good to see Serg getting keen.

We'll have to slow them down if we want to get back to running 14 of them again. Not very hungry this afternoon. Saw a plate of prawns in garlic sauce for partners lunch when I got back and nearly threw up.

Long Sunday run

Set off after Kirst returned for 27km. Ran down Suwarrow and started the first loop from there. Ran two loops then to Manly SLSC and back. First 10km loop in 45:32, second in 44:40, then really struggled over the last 7km (7:13 for the final Manly mile). The conditions were great, certainly to start with. Cool, no wind and bucketing with rain. With the slower pace it meant I felt very comfortable on the first lap. The rain stopped on the second lap and it got noticeably warmer.

Was aware of the achilles most of the way and started to feel it when I was struggling towards the end. It's annoying as this is the first time I've felt in while running in a couple of weeks.

2:00:12 plus 1:40 to run down Suwarrow.

Tempo 10km

Inspired by the Striders 10km this morning where I manned the water stop, headed out for a tempo 10km at 4pm around the flat accurate 10km route. Probably took it a bit harder than a tempo thinking about how well Uncle Dave ran this morning and how far behind him I would have been. Quite far judging by this run. Had Kanser's Frank Shorter quote in my mind after 400m, really not feeling in the mood and feeling tired before I'd even got started. Struggled on regardless and gradually felt my way in. Started to struggle around Campbell Parade - the sort of point where when you are fit your legs feel more numb than tired so that you're able to push yourself more. Ended up with a 37:20. Considerably harder than the 37:20 I ran with Springer 10 days ago.

Splits went: 3:34, 12:25 (5:55 for the Manly mile) and 23:57 (5:48 for return Manly mile).

Great watching the race this morning but really wanted to be a part of it. Good crowd of 6 up front with Chris Truscott and Robin Whitely making rare appearances, along with Jeremey Horne, Paul Arthur and Unc. Winner was Luke Taylor(?). Big gap until the next group. MC had a bad run but will perform to what he's capable of next time around. Durante had too big a smile on his face to have been trying hard enough and good to see Kanser almost back in the 35 mins. His second 5km must have been a lot quicker than his Bay 5km last week.

Hickson Road

There's something about Hickson Road. 5 x 1.2km off 2 minute rest sounds fairly straightforward, but it's run at a constantly uncomfortable pace so the whole session is painful. It was made worse today by the hot and very humid conditions - felt that I had no strength in the legs at all.

Huge crowd today (must have been 15+) with Charlie, Serg, Enda, Anthony and Phil Woods running towards the front. My reps went:

3:52; 3:48; 3:44; 3:44; 3:37

Couldn't believe how slow the first one was, and how hard it felt running it. Wasn't helped by the fact I ran the first two by myself up front. Joined by Serg on rep 3, Anthony on rep 4 and ran the final rep accelerating all the way with Enda and Charlie (who pulled ahead at the end). To think that six months ago I used to average 3:35 for these...

MC and Durante were taking it easy further back in anticipation of the Striders race on Saturday. Will be interesting to see what times they run. On current form I reckon Mike would have a chance of cracking 34 on a flat course so I reckon 34:2x on Saturday. Durante would run sub-30 if he did some consistent training.

Looking forward to going along to lapscore Kanser and Tucks at the State 5km tonight. Don't envy them running in these conditions.

Easy 10km

Normal flat route at work. It was supposed to be easy but the combination of yesterday's session in my legs and the heat and humidity resulted in it being a bit of a slog. Half way in 22:02, got a second wind after about 7km to finish more strongly in 43:16.

Fartlek

45 minutes Fartlek - 1 min fast, 30 seconds slow. Sounds a lot easier than 30 x 1min off a 30 second active recovery. You tend to hit a low point at around 17 minutes when you think the session is never ending, but the last 10 minutes seems to pass quite quickly.

Started with a good crowd of me, Ray, Serg, Anthony, Gerry, Darrens (Quarrell and new chap (asked his surname but I was knackered when he told me and I've now forgotten)) , Tim C, Enda, Toby, Adam C and Luke. Over half fell off before the end so that only Tim C, Darren New Chap, Enda, Adam and myself finished. Ray (who only planned to run until halfway) ran at the front with me following until Ray dropped out, then I ran at the front with Anthony, Tim C and Enda (who is going very well) variously joining in. It was very hot today which made the session very tough. Had to stop for a water break at the top of the Domain. Cut short the Domain section and ended up finishing slightly further around under the bridge from last time so we probably didn't cover as much ground. We chucked in the occassional easier 1 min rep for the group to re-form (which strangely coincided with when I was feeling a bit tired).

Great 10km race training. Just a shame I won't be running one until March.

Beaky - good to hear from you. Hope the stress fracture has healed and that the recovery continues to be successful. Would be good to see you back on the racing circuit in the near future. You don't want to be rowing in Canberra in Winter. You'll get stuck in the ice.

Public holiday Monday

Just a 1km swim in the Manly Boy Charlton pool. 23:48. Felt pretty tired today, probably due to the lack of swimming as a result of the increased running. Legs were sore today after yesterday's effort (particularly the thighs) but haven't felt the achilles all day. Saturday nights/Sunday morning's rest seems to have done the trick. I'll give it a day's rest each week. In fact, worringly, the left achilles was more sore than the right today.

Have added a photo taken this afternoon of Charlie and the older kids with his new armbands. He's taken to jumping in, with assistance (at the moment).

Long run

26.3km. 2 loops of the 10km route plus to Shelly and back. Took it much easier than last week knowing I was running further. Felt fine until 20km onwards when the legs felt very tired (lungs were fine) partly due to the heat. Hot in the sun - amazing how much easier it feels running in the shade. Splits went 14:01, 27:40, 44:23 (for 10km), 58:12, 72:01, 88:47 (for 20km), 102:35, 115:57. Good to keep an even pace (check out that 10km/20km split) but struggled to do so at the end.

No problems with the achilles. In fact, went to bed last night without doing the exercises (I was knackered and "Sense and Sensibility" wasn't keeping me awake) and it felt a lot easier this morning as a result.

A few quick notes about some great performances recently. First, my eldest brother Jamie who set himself the target of beating 40 mins for 10km at Christmas and did so in fine style this morning running a 39:26. Secondly, Dave Sweeney setting an Australian >45 3000m record in 8:56 seemingly running by himself, and Keith running a 4:11 1500m on Thursday aged 53 (presumably an Australian >50 record? Hope to be out there challenging you both soon.

Steady 10km

Standard flat Manly route. Struggling not to push these steady runs. Probably something to do with feeling as though I need to test myself each time given the limited training I'm doing. 40:40 all up. Started at the bottom of Surrarow, 3:52 at long car park, 16:50 at Shelly, 29:30 back at car park. Achilles has been stiff recently.

Tempo 10km

The boys were meeting to do 400s/800s today at Rushcutters Oval and I knew my achilles wouldn't appreciate it so hooked up with Springer who suggested a tempo 10km. The idea was to go out at 4:00 per km pace. Given Gerry is the unofficial Striders 40:00 10km pacer, a man sought out for his metronomic pacing abilities, I told him he should lead the way and I could follow safe in the knowledge we'd bang out a 40min (well, 40:10 as it is 10.04km) run.

Well, Gerry's fired. We hit the halfway point in 17:52 (about 3:33 pace). At that point, we agreed to take it easy on the way back. Started out by jogging then gradually picked up the pace from end of Farm Cove before finishing in 37:31 (19:39 for the back 5:02km - about 3:55 pace). Not quite what either of us had planned, but a good run nonetheless. Pretty hot out there.

Some swimming

Achilles more sore than recently this morning, no doubt due to yesterday's efforts. Eased up during day but sensitive again this evening after sitting down for a long meal. Just 700m swimming in the Boy Charlton today. Not enough time and too busy (went at 6pm).

Back with the Boys

6 x 5mins with 90 seconds rest. Good crowd today with Tucks, Charlie, MC, Michael Harrison, Serg, Anthony, English Andy, Tim C, Durante, Aus, Enda and others. Kanser joined us half way through after running a tempo 5km. Plan was to take it easy in the middle of the pack and be dragged around. Wasn't confident about staying the distance after a month away from proper training. Took the first 3 pretty easy in the pack, then started to push the last 3. Was struggling a bit more than usual but held on stronger than I had expected. Was overtaken only by Charlie, Tucks and Michael on the last rep. I think we averaged about 3:23 per/km for the first 3, 3:18 for 4 and 5 and 3:10 for the final rep.

Notice that in my absence:

1. MC is a lot stronger. He's a chance for going sub-34 if he can translate his training form into racing.
2. Kanser is much stronger. I'm sure Sunday's run/race was an aberration.
3. Anthony and Serg are well below form (or taking it easy).
4. Tim C and English Andy are going well.
5. Tucks is as consistent as ever.

Two days in a row!

Went out for an easy 10km at lunchtime with Kanser, chatting about all things running, marathon preparations and the meteoric rise of Mike. Just the flat 10km route again in 44:52 (22:32 at the turn). Achilles feels good. Still love those shoes.

HB - would have been keen to run the 5km or 10km on Friday 9th but I'll be in London. Looks like you've picked the old Striders course which I've always fancied trying - should be very quick.

TJA - crawl is an Englishman attempting Freestyle. Bollocks to your high mileage - I challenge you to a triathlon with my new found swimming prowess...

Medium Long run

Got out for my first early morning run since starting training again and aimed to run either 16km or 20km on the flat. Plotted this almost exact 10km route which doesn't have the hint of a hill in it - we should make a race out of it http://www.gmap-pedometer.com/?r=1563845.

Ended up doing the loop twice. First 10km in 43:02 (splits of 13:38 at Shelly and 26:56 back to the car park) then second 10k in 42:21 (equivalent splits of 13:21 and 26:32) for 85:23 all up (about 4:16 per km). Pretty tired by the end. It was warm and humid although still with cloud cover. Bumped into Pete Walker and Dave Le Banh on the second loop and a bunch of the Striders running the Dee Why Dash STaR. Achilles was fine - didn't feel it until the last 3km when it started to feel more sensitive due to getting tired. We'll see how it is tomorrow.

More swimming

Another 1km in the Manly Boy Charlton pool. 22:33. Proof today that my crawl is now a lot quicker than my breastroke - I was losing about 10 seconds a length on the chap in my lane on the breastroke by gaining on the crawl.

Mixed but gotta love those Trainers

Woke up with the achilles more sore than recently so spent a while stretching it out. Headed out for 10.1km (route shown here on the G-Spot Findometer....http://www.gmap-pedometer.com/?r=1560011) in the new trainers at lunchtime and they felt fantastic. Couldn't feel the achilles after the first km (was more concerned about a pain behind my knee). As a result, I lifted the pace from half way. Reached the turnaround in 20:45 and then completed the out and back in 41:06. Love the shoes. You can always rely on the Germans. I'll try a flat (and it is dead flat) 16km on Sunday.

Forgot to mention the very exciting news in my blog yesterday, being of course King Kev's return to Tyneside. And in an equally heroic return, he'll be joined by the deity that is Shearer. Will we never learn? Still, should be a fun ride for a while...

Thursday swimming

Popped out in the late afternoon to the Cook & Phillip for the usual 1km swim. Felt really strong on the crawls today and clocked 23:06 even though I rested at a few of the length ends. Achilles was a bit more sensitive today than usual despite a lot of ice last night but still good enough to test it with a 10km tomorrow in the new shoes.

Just back from watching American Gangster down in Manly. Great film - Denzel Washington was fantastic and our Russ was as credible as ever.

Almost back to normal

14km run home from work. 30:48 at the Toyota Garage and 58:38 all up. Felt very easy. Was aware of the achilles as usual, particularly on the hills. Having said that, couldnt tell whether it was the achilles or general tightness around the ankle as a result of trying out a heel wedge in my shoe. Won't use it again, particularly given I've just bought a new pair of shoes (Adidas Adistar Control) which feel great.

Attempted the longer run 'to test out the achilles. Feels fine now but we'll see in the morning. Back of knee was a bit sore up and from the final hill after Spit Bridge.

Ice Addiction

Saw Caleb this morning. Suggested some new exercises and a certain pair of shoes. Doesn't think pronation is the problem though, just over extending it through excessive training. So continue the exercises as before. He's suggesting 6 months to get back to pain free running though. I preferred Tara's 6 weeks. Achilles felt great today when not running, but aware of it all the way when running, albeit not painful.

Ran the flat 5.1km to the Opera House gates (20:51) then back around and cutting back to the office at the Art Gallery. 8km in 33:37. Then put the good old ice on. Nearly didn't get out today as I'd forgotten my kit other than my (soon to be replaced) shoes. Scrabbled around the office and found my Gold Coast 10km T-Shirt (one size too small) and an old pair of football shorts (3 sizes too big - like the pairs Ray wears). Looked like a tool and got a few strange glances but just happy to be out running.

Woo-hoo!

Woke up for the first time in 2 months able to walk to the bathroom without hobbling. The ice and increased exercises (added another Yellow Pages last night) appear to be working. Have an appointment with Caleb Wegener tomorrow but will cancel Tara.

1km early in the morning in the Boy Charlton Pool (Manly). I've gotten soft with too much saltwater swimming - it was tough this morning. 25:26. 2 minutes slower than last week. Beginning to wonder whether I miscounted the lengths and added another 2.

Saturday 12th - more running and getting excited

Saturday 12th

Drove to the car park next to the bridge at the end of Queenscliff lagoon and ran to shelly and back. 6.3km in 26:23. 13:25 on the way out and 12:58 on the way back. Aware of the achilles but nothing more. Iced it afterwards following Richard P's suggestions as to how he got over his. Feeling more confident.

Friday 11th

1km swim in Boy Charlton Botanical Gardens. Achilles feeling good today.

Another run

5km route again very easy. 22:04. Achilles the same as Tuesday - felt it in first 2km and then gradually eased throughout run, although maybe not as much as on Tuesday. Feels good again now. Let's see how it is tomorrow...

Reaction and swimming

Achilles reacted badly to yesterday's run. Very sore this morning, particularly when doing the exercises (which it hasn't been before). Only easing slightly this afternoon. It's going to be a long and slow recovery.

1km swim in the Boy Charlton (Botanical Gardens) this afternoon. Beautiful day and the beautiful people were out in force. First 10 lengths crawl then alternating. Again - much easier in the saltwater. Felt quite comfortable the whole way.

Test run

First test run back. Very flat (slightly downhill) 5km from the office around to the Opera House. 21:46. Very conscious of the achilles for the first 2km and then it gradually eased. Couldn't feel any problems with the achilles after the run (best it's felt in a while) but keen to see how it responds in the next 24 hours.

Tiger and a swim

Easy Tiger massage followed by 1km in the Cook & Phillip. Massage sorted out a number of problems. 23:30 for the 1km swim. Not sure I can go much faster without doing more crawl - was knackered at the end today and took a few gulps of water along the way.

Continuing to improve

1km in the Boy Charlton (Manly) in 23:50. Felt much stronger again, using the breaststroke as recoveries for a concerted effort on each crawl. Only first 150m crawl though. Will have to start increasing this.

Ran there and back. Could feel the achilles but it's getting much stronger.

Hackett watch out

Another 1km in the pool today down at the Boy Charlton in Manly. 25:10, but only the first 3 lengths crawl (must have been the saltwater yesterday). Legs and arms are starting to coordinate better. Can't wait to get back running though. Met Richard Green, Jaap, Jonathan and Joel down at Scoozime in Manly this morning then bumped into Dave Robinson on the Corso. Seeing fellow Striders makes me realise how much I miss it.

Physio and swimming

Saw Tara this morning. Plan is to take 7 days off completely, then start very slowly back - 5km every other day, building up distance, then speed, then to every day over a period of 6 weeks. Have also increased the number of reps on the exercises - can feel the calf getting stronger.

1km swim in Boy Charlton in Botanical Gardens. Easier again - first 6 lengths crawl then alternating. The buoyancy assists with it being saltwater.

How do you do deep water running and where do you do it without looking like a tool?

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.