Minimos Training and HuRTS Gate to Gate

Early in the morning 3 laps of Campbell Parade (2km) with Bec after promising I'd take her training for Minimos. 11:16 - she ran all the way and finished with a good sprint.

7 x 909m off 2 minutes at lunchtime with HuRT Squad. Had a few too many beers last night so my legs felt pretty lethargic but still managed to bang out some quick ones. Reps went:

2:51; 2:56; 2:38; 2:54; 2:39; 2:51; 2:39

The 5th and 7th were run starting easier and pushing the second half, so pleased with the times considering it wasn't flat out all the way. Feeling pretty confident about Saturday but Serg has now progressed too much - he was flying today with a last rep in 2:32.

HuRTS 5min reps

8 x 5mins off 90 seconds. Good crowd despite the wet conditions. Ideal in fact, as it kept the tourists at bay. Ran the first couple with Durante, Muz, Tucks and Serg (the Judge joined in on rep 3) then the next 5 Serg and I pushed ahead and on the final rep Serg blasted it from the start leaving me trailing in his wake. Each rep was faster than the previous one. The first averaged 3:25 and the final 3 were under 3:10. Felt great today. Now just to take it easy for the rest of the week as Saturday's race should be a cracker. Chris Truscott is running which should mean he and Serg will set off like kids at a school fete, leaving Tucks and I to mop up the pieces in the final 2km. It's all so predictable.

Will be interesting to see how the rest of the squad perform. Kanser was strong on Sunday and was looking good on rep 6 today but then cut short (again) so whether he gets close to his PB will depend on how the speed endurance is. I'm predicting a final KM showdown with the Tiger. MC is back on form and just needs to run a sensible but committed race. Would be good to see RMR get under 6 minute miles.

East Monday

Caught up with Serg, Durante, Kanser, Muz, MC and Ray and ran around the shore to KPMG building and back (basically the 45 mins fartlek route). 14.5km averaging about 4:30s. Very wet. Plenty of conversation about Saturday's relays - results of which are attached here. If these are verified it'll be one of my best runs, beating Dave Criniti, Michael Harrison, Chadi, Robbie, Paul Arthur and Nick Bennett and within 5 seconds of Glenn, Jeremey Horne, Robin Whiteley, Barry Keem and Nick Cope.

Trying to work out how to attach the results... https://www.clubsonline.com.au/console/customitem/attachments/Results

Long Sunday with the boys

Kanser, Springer, Tim L, Durante and the Tiger came over for the same run as last week. 28km 2:09:25. Nice easy pace chatting all the way. Tucked into a fried breakfast afterwards. Good days.

ANSW State Relays

Arrived expecting to run second leg for the A team but found Glenn talking to Robbie on the phone who had been held up. So a quick shift of placings had me running first, Jeremey second, Glenn third and Robbie (when he arrived) last. I was pleased with this as I'd far prefer to run a race than a time trial.

The start of the race was like running x-country as a 10 year old. Up came the elbows and the first 200m was a mad sprint. Settled into quite a quick pace - had no idea how to pace myself for this so the intention was to go out hard and try to hold on. Didn't recognise anyone around me but by the second lap I could hear people barracking for Serg behind me. Started to struggle up the hill in the far field and was waiting for Serg to surge by. He did so just before the 3km mark with another bloke (who turned out to be Earl O'Brien). I latched on to them but struggled up the hill to the top of the course. Serg established about a 4 second lead which he maintained to the finish - just failing to catch Shannon Delaney.

So generally pleased - the time was good (about 12.32 - 32 seconds quicker than last year) but slightly disappointed not to have been able to hold onto Serg up the hill. Typical given recent training that I should finish one place behind him (9th to his 8th).

Not idea of any other times yet, although Durante said he ran 12:53 which is great running for a time trial. Great crowd in attendance - all the top names in NSW. Striders came 5th.

Easy Friday

Met up with Springer, Muz and Ray and ran a very easy 10km around the gardens and to Hickson Road and back. 48:23.

HuRTS 12 x 400m

Smaller crowd than Tuesday (always the same for the speed sessions) which included Ray, Tucks, Durante, MC, Kanser, The Judge, Tim C, Tim L, RMR, Mathew Kaley (still trying to think of a nickname) and Stephen.

They've marked out a new track around the oval which made it a lot easier to follow your line but added a few metres to the distance - we reckon it was 415m (or what we were previously doing was 385m). Ran most from the front with Durante on my shoulder threatening to come by. He did so on rep 7 , rep 11 and, of course, the final rep but pleasingly was "out-cowboyed" by The Judge who had plainly been taking it easy before then. Reps went as follows:

70, 70, 70, 70, 70, 70, 70, 70, 70, 69, 69, 68.

Tough today - really pushed them so saying the track is two seconds longer is an honest assessment. MC and Kanser thought the same. Pleased to stay in front of Durante for most of them and he must have been trying hard as he didn't put up a fight against the Judge on the final rep.

My legs are still wobbling now an hour after we finished.

Getting a bit worried about Saturday relays as I'm provisionally in the A team. Trying to persuade Glenn to put me back where I belong, first leg of B team so I get dragged around to a fast time.

Medium Long Wednesday

18.5km around Centennial twice but coming back the long way around Garden Island. Easy pace (1:21:38 so averaging 4:24s) but felt pretty tired up the steps towards the end, probably as a result of yesterday's session and 75kms in 4 days. Ran the whole way with Serg and the first half with Kanser, MC, Eamonn and Tim C. Lots of chat going on. At times, I think there were 6 conversations going on at once.

HuRTS 4 x 3km

Huge bunch today with all the usual suspects although missing Tucks and Charlie. Set off with Serg, Fats, Durante, the Judge and Tim C - Serg (hot off his 32:33 10km at the weekend) and Fats in particular keeping the pace very quick. We reached the stone gates with 10 seconds to spare so about 2.95km in the 10 minutes. This turned out to be the hardest rep. The return 2.95km was done in 9:31, ran with Serg with Tony dropping off towards the end. The third rep started easier before Serg and I pushed ahead and reached about 10 yards short of the first rep. We were then sensible on the last rep and didn't race it, returning in a steady 9:33.

Another good session under the belt, but buggered now. Great day for running again, no wind and cool. Good to see a large bunch finishing the session, including Kanser, MC andurante.

Easy recovery

13km run to work after dropping Billy off at Redlands House. 25:31 at Spit Junction and 56:21 all up. Felt very tired to begin with - yesterday's run obviously took more out of me than I felt at the time. Eased into it from Spit Junction onwards. Time not too slow though, just felt heavy legged. Another perfect day for running.

Long Sunday run

Same route as 2 weeks ago. 28km in 2:01:09. A beautiful day for running - cool, still and crystal clear. Went out at 2pm and felt much more comfortable than running at 6am, which is why it was so much quicker than last time. 71:11 at the stone arch after 4:06 and 4:02 for the final 2kms of the North Head route.

Short tempo

Not much time available today so short tempo run to end of Darling Point and back, my old route. Kings Cross short cut still blocked off so slightly longer than of old heading up Macleay St before going down to Rushcutters. 8km in 28:23. Felt great today, very bouncy although back of right knee was a bit stiff.

HuRTS Mona Fartlek

Good crowd as usual for this popular session. Set off quick (although with quite a headwind going around Farm Cove) with Serg and Fats just behind. Made sure the floats were honest so that 3 mins was just before the gates and the first 60 was 10m short of the hill beside the Boy Charlton. Fats dropped off on the second 90 leaving Serg and I to push on beyond the Stone Gates (reached those with 10 seconds of float remaining). Serg was strong all the way today, thought he might drop off on the 30s and he threatened to coming down the hill to Farm Cove but then pushed on again and really put the foot down on the last one to drop me by about 10m.

All up 6.05km so pretty pleased to be averaging under 3:20s including the recoveries and bearing in mind the wind.

Tucks and Kanser were being sensible and still taking it easy following the SMH Half. Fats was complaining of fatigue early on which wasn't surprising given how quick he was going on Tuesday. Serg's confidence is back.

Medium Long Wednesday

18.5km around Centennial and then Farm Cove and Opera House with Serg, MC, Muz, Durante and Springer. 1:20:41. Nice and easy although it got a little quicker towards the end. Followed up with an Easy Tiger massage, which was more painful.

Can tell that Serg is going to up the ante at Mona Fartlek tomorrow and that Fats won't be able to resist challenging him. I'll try and hang on.

HuRTS 14 x 3mins

Rocked up to HuRTS still feeling the effects of Sunday. Smaller crowd than usual (to be expected). Serg and Anthony (neither of whom raced on Sunday) and Fats (who did) were putting the efforts in but I hung around in the pack with Durante, Tucks, Kanser, Tim C, Tim L and MC. First few (at about 3:30 pace) felt sluggish but felt better as the session went on and the second 7 were much quicker, and less painful, at just under 3:20 pace.

Felt steady all the way through and nothing like the usual fatigue I feel on a Tuesday afternoon. Which is nice.

SMH Half - 18th in 1:13:21

Bit of a strange run. I'll get the excuses in first. Had a terrible preparation - Kirst was out at a Ball with her girlfriends until 1am and Maggie decided to start screaming at 11pm so only managed about 4 hours sleep. Stomach had also been giving me problems although before the race I had thought it was just nerves. Having said all that, I felt pretty good lining up at the start after catching up with Kanser, Charlie, Tucks, Mike, Durante et al beforehand.

I set off far too quick. My plan was to stick with Tucks for as long as possible and so for the first 5km I was in a group with Tucks, Chadi, Robin Whiteley, Anthony Farrugia, DrJH and Nick Bennett. Tucks made a sudden detour half way along Hickson Road to "do a Paula" which confused me for a second, I lost a bit of concentration coming under the Harbour Bridge and suddenly I was 10 yards off the back of the group, by myself. From then on, I was on a damage limitation exercise. I could see the group had fragmented up Hunter St and tried to concentrate on catching DrJH as I knew he always goes out quick and would likely be the one to tire in the 2nd half. I seemed to make good progress going out around Art Gallery Road and suddenly felt quite good again. However, I could hear footsteps behind which I guessed was Tucks and, sure enough, between 9 and 10km (outside the Art Gallery) he came past. We went through 10km in 34:10 - the only split I took.

I then hung on to Tucks until Argyle St (passing DrJH on Macquarie St), by which time we had also been joined by Robbie Neal. It's amazing how much easier it feels running with others - suddenly the pace seemed to be back in the legs again. However, up Argyle they created a gap and I was on my own again. DrJH caught me on Hickson Road and we ran together until the bottom of Hunter when he dropped back again. At this point, Mark Warren and another chap came flying by. I tried to cling on to them around the 3km Mrs Macquarie's Chair loop knowing I could salvage something by beating Mark (who had beaten me at Homebush). Also realised that if I lost touch with these two, Fats was likely to catch me, having noticed how much ground he had made up when I turned at Mrs Macquarie's Chair. So I clung on. Mark struggled up the hill just before the Art Gallery and the other bloke (who had pulled slightly ahead up the hill) wasn't extending the gap so just clung in. Realised I was catching him at the St Mary's u-turn so put in a final sprint into Hyde Park to pick up one more place. Robbie Neal must have slowed over the last few km as I wasn't far behind him in the end. Tucks finished strongly (of course) to pick up Farrugia and Glenn (who is plainly struggling). If he hadn't had the pit stop he'd have been ahead of Chadi.

Pleased to have beaten Mark and DrJH, a bit disappointed with the time but it's a tough old course. Not many PBs out there today, Fats being the notable exception with a great 1:13:4X. Durante also had a good run in 1:15:15. Richard P got a slim PB and Tim C is getting back to form with a 1:16 something but Kanser was well down on what I thought he'd run and nor was MC as quick as I thought he'd go.

Half's are a strange race. Realised today that you have to put a bit more thought into them that just "go out hard and hold on". Have bad stomach cramps now so will see how I pull up tomorrow.

(PS. HB - cheers for the photo. Thank god I hadn't realised how close Charlie Low was at that stage!)

Trundle

Very easy trundle around my Manly 7.5km route (run clockwise). 33:25. Michael - we should catch up for a run sometime.

Have managed to avoid the lurgy but not a heavy night of red wine. Got back home at about 2.30am last night after losing all my money at Poker. Was looking good at one stage.

Thinking of running without a watch tomorrow and just racing it. Felt as though I became a little obsessed with my time at Homebush - particularly towards the end when I should have been concentrating on beating people. I'm predicting big PBs for Tucks, Fats and Uncle Dave. Dave should go under 70 and I reckon Tucks will be under 71.

Easy Friday

Dave - my wife and eldest have since caught the vomitting bug so I wasn't being paranoid! I'm the only clean member of the family.

Very easy 10k run up to Kings Cross and around the Domain with Serg, Kanser and Enda. 48:45. Felt fine and nice to loosen the legs after yesterday's session. Now just to relax until Sunday and not drink too much red wine or smoke too many cigars at Poker Night tonight...

HuRTS Hickson Road

Back to where it all began, and an appropriate session given Sunday's race will involve 2 Hickson Road reps. I don't think I'll be running them as quick as we were today though.

5 x 1.2km (well, 1.18km and 1.17km to be exact). Reps went as follows:

3:34; 3:30; 3:30; 3:29; 3:30

That's averaging about 2:58 per km. Way faster than I've ever run them before. I think my best Hickson Road session prior to this was 10 May last year (again, just before the SMH Half) when I averaged 3:35s. Not as if I was on my own either. Another great crowd again today, similar to Tuesday but with Durante and Fats showing up too. Serg, Durante and I led the first couple with Tucks, the Judge and Charlie just behind. Serg and Durante really pushed hard on the third rep from the start. This is usually the make or break rep which determines how well the whole session goes. Clawed my way back to them with about 400m to go. Just held off Durante on the 4th rep then KMK appeared from nowhere on the final rep to keep them all honest. Loads of people running well - Durante was right there on all of them before holding back on the last, Serg still put in 3:32s on the final two reps and Kanser kept them all at or about 3:40. Tucks as usual loitered around the front keeping a low profile. Given how well everyone is going it will be interesting to see how the placings pan out on Sunday.

I've taken to washing my hands every half hour like a tourettes sufferer. Billy, Charlie and Maggie all projectile vomitted last night (I was amazed at how much Maggie must actually consume - whenever I feed her about 95% ends up on her face or on the floor), and Bec still has a hacking chesty cough. I'm contemplating just booking myself into the Sheraton for a few nights.

Easy recovery

Easy 16km recovery run with Durante, MC and Serg.

Out around Darling Point, Double Bay and almost Rose Bay then back adding a loop around Mrs Macquarie's Chair and the Opera House in 1:13:16 (averaging 4:35s). Beautiful day, easy pace, plenty of chat (as you'd expect with those 3) but the highlight was Durante pretending to be his brother when a loose soccer ball came our way at Double Bay only to plant his clearance straight into the head of a sweet 6 year old girl standing only 5 yards away. That only just surpassed Serg running into a Korean tourist and knocking his latest model digital camera to the floor.

We ran pretty quick after both of those episodes.

HuRTS 45mins Fartlek

1min quick, 30 seconds slow. Managed to program my watch this morning to beep alternately on 60 seconds and 30 seconds, which was very useful. Did waste about 2 hours of good billing time trying to achieve this though.

Huge crowd today, probably a record turnout. I counted 23 starters. Not sure why everyone was so keen on this particularly tough session and far fewer than 23 actually finished it. Notable absentees were Fats and Durante. I expect the latter was probably playing Badminton or mixed Netball. Perhaps he was reading about the Central Governor theory in order to engage in intellectual conversation with Kanser.

I set off quickly with Serg in order to spread the field a bit to avoid any disasters running down Art Gallery Road. We started at the Stone Pillars today as it's quicker for most people to get there from work. Given the first 2km is all downhill, it makes for a very quick start. We were quick also because of the large group of us upfront, including Serg, Tucks, Charlie, the Judge and Phil D. Serg, Phil and I largely took it in turns to push the pace. Reached the turnaround just short of the end of the Hickson Road rep when Phil D dropped out. It was then a war of attrition trying to get back to the start in the remaining time. The Judge dropped off at about 32 mins, Charlie at just before the Opera House, we went through the 10km mark in 34:35 (this is including the slow bits - would have been a PB until 2 years ago) then Serg dropped off at 11km complaining of an injury (hope it's nothing serious as he's starting to get quick again). Which just left Tucks and me, Tucks having been quietly hanging around in the background for most of the session.

We continued pushing the pace just failing to get back to the Stone Pillars in the 45 mins. All up, 13.09km at an average pace of 3:27 per km. The fast stretches were run between 3:10 and 3:15. On my very basic maths, that makes the slow sections averaging 3:59 per km.

One of my best sessions of the year. Felt very comfortable until the last 5 minutes. Looking forward to Sunday morning now. Tucks will be strong though.

Easy Monday

16km around and about the Botanical Gardens and up towards the cross with Serg, Ray, Muz and Enda. About 72 minutes. Felt full of running after yesterday's rest but it was good to have an easy run as this week is shaping up to be a tough one.

Long Saturday

Mothers Day tomorrow so headed out at 6am for 2 hours. Beautiful time of day to get out and perfect Autumn conditions again. Ran along Sydney Road to the Burnt Bridge Creek deviation, down to Campbell Parade, through to Queenscliff, around to Shelly, up around North Head and Fairfax walking track then completed my old 22km Sunday route around Balgowlah Heights.
28km in 2:04:31. 4:10 and 4:00 for the final 2kms of the North Head route. Hillier than I've been doing my Sunday runs for the last 4 months and the back of the right knee and achilles started to feel it towards the end. Will probably try to stick to the flat in general. Felt good today though.

Easy Friday

Easy 12km around the Botanical Gardens with Springer, Serg and Kanser. Picked it up a bit doing the last 3km by myself around Mrs Macquarie's Chair. Beautiful day out there. 56:09 all up.

HuRTS 12 x 400m

It's was commonly accepted today that, of all the sessions we do, this is one of the toughest. Probably a close run thing with Hickson Road. Strange as it is also the shortest session we do. The reps involve you going partially lactic from the first rep onwards, but the toughest element is how mentally difficult it is, particularly between reps 4 - 8 when you are hurting and yet feel as though you still have so much to do.

Really good crowd today (people are getting keen) including Ray, Kanser, Serg, Muz, Durante, MC, Tim C, KMK, RMR, Greg, Fats, Stephen, Pete W etc. Reps went off every 2 minutes as follows:

69, 69, 68, 68, 68, 68, 67, 68, 68, 67, 67, 67.

Huge improvement from 10th April, mainly due to having a big crowd around. Serg and Durante were pushing each rep (in particular Durante in the second half) so that we were finishing them all together. I was pretty stuffed on the final 2 - tried to increase the pace to catch KMK and Durante on the final rep but the legs said no.

Great session though.

Post script: Got SMH Half number and chip in the post today - No. 28. Pleased with that.

Medium Long Wednesday

Ran flat 10km route extended around Opera House to the Overseas Passenger terminal then back with Springer, then added a 3km loop of Mrs Macquarie's Chair to bring it up to 16km. 69:11. Nice and easy although Springer was feeling good and trying to push the pace beyond easy comfort level at times. Beautiful day and plenty of people out.

HuRTS 5min reps

8 x 5mins off 90 seconds. Big HuRTS crowd today including Charlie, Serg, Durante, Kanser, Muz, Springer, MC, Enda, Greg, Tim C, Ray, Dicky H, RMR. In fact, easier to identify people by their absence, the notable absentees being Tucks and the Judge.

We were flying today. We started off pretty quick and then ramped it up. This was mainly because Serg and Durante were putting some effort in. How Durante only managed to run 34:17 on Saturday, God only knows. The bloke must be the world's softest racer. I think Kanser needs to have words and explain that it's supposed to hurt when you run a race. Serg leaped forwards today, getting back to form. He completed the session (for once) and had 30 yards on me on the final rep before I clawed it back just before we finished. I had us running over 1.6km over the final rep which is well under 3:10 per km. http://www.gmap-pedometer.com/?r=1689559

Warm up and warm down for about 15km all up.

Long local Sunday

2 x 10km route in Manly plus to South Steyne and back. 27.5km in 2:03:22. Caught up with the Tiger for the first 2 laps (47:30 and 44:50) then by myself. Beautiful morning, cool and sunny.

NSW State 10km Road - 20th in 32:37

Had been pretty nervous about this one, and felt very much so travelling out to Homebush. Nerves were eased after a quick chat with SilverFox and Tucks then headed out jogging the course with Kanser, MC and Durante. The course looked fantastic - nice and flat with long straights just to put your head down and run. Conditions were also perfect - cool and no wind.

Lined up next to Uncle Dave and Chris Truscott (pushing Chadi back into the second row, felt a bit guilty about that as he's a much better runner). Set off very quickly. I'd heeded Serg and Pete's advice and wanted to make a very positive start. Followed just behind Chadi in 3:02 for the first km. Wasn't feeling completely shot so was quite pleased. Missed the 2km mark and went through 3km in 9:33. At this point, Robbie Neale went past so I decided just to try to stick with him as I knew he would run well. This is basically how the rest of the race went. Felt good in parts, just tried to hang on in others but it was basically a good hard race, never at all comfortable. Robbie and I picked up others as we went so that for the last 3km there was a good group of five of us, including Mark Warren and Richie Roberts. 5km was reached in 16:09, 8km in 26:07 and 9km in 29:25. At that stage I was just hanging on. Even though we were all in a group I had nothing left for a sprint to try and pick up any more places.

Stoked with the race and the big PB (as well as knocking off another of Dad's PBs). A load of great performances out there. Keith and Fats running 33:20s (Fats will go quicker at North Head without a cold), Kanser back under 35, Uncle Dave back under 32 and SilverFox setting a very low-key PB!

Thanks for all the comments and encouragement. Amanda - sorry for very confused conversation! Not sure my brain was working probably on account of being so knackered.

I can now lock-in the Half at Gold Coast.

Easy plod

Very easy run around and about in the Botanical Gardens with Ray and Tim C. 10kms in about 50 mins.

Disappointed to hear that Tucks is now a no-show for tomorrow after pulling his hammy again. Further, Fats has come down with a cold. Neither of which does much good to our Striders team (or my bet).

Thanks for the comments Pete (over ambitious as usual) and good luck Greg and everyone else for tomorrow.

Farm Cove intervals

Instead of 8 x 800m we did the pre-race gate to gate Farm Cove reps (909m) - 7 of them running the odd ones fast and the even ones as floats. Rep times went as follows:

2:42
3:00
2:38
3:01
2:43 (had to stop because of a large bunch of schoolgirls)
3:03
2:37

Charlie, Tim C, Ray, Springer, Greg, RMR, Kill Michael Kill, Dicky H and Steve showed up, with Durante and Kanser dropping by on easier runs. Wasn't going to push the last one but KMK got competitive and I'm not mature enough to resist. Felt great today. Hope I haven't peaked two days early.

Medium Long Wednesday

Centennial Park route with Tim C. Beautiful day for running - cool and crystal clear. Went a bit quicker than I had intended - 63:40 for the 15km. But that's running with Tim C for you. It's like running with a Kenyan, he suddenly puts in these surges of speed and twice dropped me going around Centennial.

Injuries have cleared up nicely (even top of left glute) but feeling a bit sore around the shoulders so hope I haven't got a virus coming on. Whinge, moan, whine etc...

3 x 3km

Originally 4 x 3km was scheduled but decided to drop down to 3 to avoid killing ourselves before Saturday. 4 x 3km is probably the hardest session we do. Had planned to take them easy but with Fats and Tucks around that was never likely. Other attendees were MC, Tim C, Adam, Pete W, Enda and the Irish contingent. Notable absentees were Kanser and Durante, putting in some secret training tomorrow instead.

Fats ensured the pace was honest from the start, with Tucks and I just behind him. We ended the first 3km rep at the lamppost just short of the stone gates (i.e. further than ever before) but given we were only doing 3 I thought that would be OK. Probably averaged about 3:28s. On the way back, he picked up the pace even more so that we returned to the Opera House gates in 9:21. Averaging sub 3:20s. Having been conditioned to that pace we just continued on in the same way on the third. I pushed the hills near the Boy Charlton and then up to the Art Gallery. Fats finalled dropped off on that second hill, leaving Tucks and I to go beyond the stone gates to just short of the road outside St Mary's. That's as far as we've reached in our best Mona Fartlek session.

A real confidence booster before Saturday as I didn't feel so shattered that I couldn't have done a fourth. Tucks looked like he was cruising as always but Fats is plainly in sparkling form and I'm likely to be running with him on Saturday. MC also seemed comfortable and is getting back into form.

About 14km all up.

Have added some photos from Seal Rocks.

Medium Long Run

Decided against 2 hours today in light of a mini-taper for Saturday instead doing 1.5 hours. Ran Serg's Centennial Park route in about 63 mins (picking it up in the second half in order to get back in time to catch up with Kanser) than ran about 5.5km around the Opera House with Kanser in 25 mins, bumping into Durante on the way around.

Back from Smiths Lake

Headed up on Thursday evening in the pouring rain. The rain didn't stop until Saturday when it turned out pretty nice and had a great time in the Lake and in the surf at Seal Rocks and Blueys. Managed 11km in the pouring rain on Thursday feeling great and running quickly over a hilly course - 44:42 (measured it in the car). Ran the same route in the sun the next day but turned around sooner as I was struggling - 44:12 for about 10.5km. Rested today.

Some interesting results from Novice. Times look about a minute slower than where I expected people to be so the ground must have been pretty tough on the legs. Will be interesting to see how people pull up next week.

Mona Fartlek

Caught up with the HuRTS squad to run 90, 60, 30s on the usual route. Crowd included Kanser, Serg, the Judge, Fats, MC, Durante, Greg, Phil W, RMR and Clement. A few were taking it easy with Novice on Saturday, so found myself in a small group with Serg, the Judge and Fats after the first 90. Serg and the Judge then really pushed the second 90 and I was just trying to hang on to Fats. Really struggled up the hills - felt lots of beer in my legs after last night. Turned 20 yards short of the Stone Arch (closest I've got to it other than the reps prior to JPM) and about 15 yards behind Serg and the Judge. Immediately Fats started to drop me on the 3rd and 4th 60s and Serg and the Judge caught me. Then we hit the 30s and I seemed to get a new lease of life. Caught up with the other three and then dropped Serg and the Judge coming around Farm Cove with Fats just holding on. Finished the final fast rep at the Opera House gates and the session half way around the Opera House.

Fats is in great form. My bet with the Tiger is safe at this rate. Serg is also coming back into form (again). Off to Smiths Lake tonight so good luck to Kanser, Durante, MC et al running Novice on Saturday.

Long Wednesday

Headed out at lunchtime with Serg and MC for 18km around Centennial Park. It's been really wet over the last few days (including this morning when we set off) so there were puddles galore. Got soaked. Had to run on the road around Centennial due to the puddles. Did the 18.2km in 1:22:49 averaging just over 4:30 per km so nice and easy. Had a discussion half way around about what constituted a "good runner". MC seemed to get quite upset when Serg said it was anyone who could run under 32 mins for 10km. The only consensus from this question seemed to be someone who could run about as fast as our own PB for the distance.

Mentioned to Serg that I quite fancied pushing tomorrow's session. He suggested this wouldn't be wise after the last three days running. I've been out with Ken, John, Phil and Craig this evening, entering my favourite pub (the Boatshed) at about 9pm. Ken mentioned then that we rarely leave the Boatshed before 2am once we enter. I've just about beaten that but not by much. Serg's advice now sounds wise.

Had a magnificent run on the pool table in the Boatshed - 6 games unbeaten before we started doubles again. I'm the king of pool. I challenge you all....

Sunday long run on Tuesday

Becoming a little obsessed with fitting a long run in each week so today it was. Ran the North Head route (Pacific Parade and Fairfax Track) then straight down Darley, left onto Ashburner, along Manly to Spit walk but cut up through Balgowlah Heights then into work. About 27-28km. Started too quick for a 2 hour run, not on purpose just feeling good and probably with a little enthusiasm from last night still in the legs. 47:11 at the Stone Arch (4:14 and 4:09 for the last 2kms of the North Head route), 1:28:10 at Spit Junction and 1:59:30 all up. Struggled a bit from Parriwi onwards paying for the faster early pace and no doubt with last night's run in the legs.

Disappointed to be missing HuRTS today due to a bloody client lunch. Why do people organise work lunches? Just means you sit at your desk all afternoon feeling bloated and knackered. Only worth doing if you can sit in the pub for the rest of the afternoon. Then they're great.

Niggle count: Back of right knee (particularly on the uphills (of which there were plenty this morning)), top of left glute and, worryingly, muscle coming around the left hip.

Tempo run home

Training schedule is all over the place at the moment with being busy at work and holidays. Planned a long run today but couldn't get out all day and felt it was too late at 7.30pm when I finally left for the evening. So decided to do a tempo run home (about 14km) and will do 2 hours running in tomorrow (client lunch so am missing HuRTS) .

Looked back in my blog to see what my PB for this route was and saw that I ran 50:47 nearly a year ago (June 7th) shortly before setting my 10km PB at Gold Coast. Surprised I haven't done this run more often as I think the long tempo runs are pretty useful. Given I think I'm now in better shape, I psyched myself up to set a PB. Really pushed the pace from go to whoa. 25:18 at the Toyota Garage (1:17 ahead of the red line) and 48:51 all up - a 1:56 PB. Chuffed to bits with the time. Still think there's more to come as I eased off a little from Spit Junction to Spit Bridge. Having said that, I really pushed the uphills.

Flake - I'm back up to Smiths Lake on Thursday night so will be missing Novice. My money's on Harry Summers. Expect a big improvement from Dave Kane too. Given his recent Hickson Road rep times and the fact that he's equally as competitive as those gun 18yr olds, I'm predicting he'll run 34:27 and kick himself for not getting a PB before agonising over whether it's a full 10km or not. I'm just throwing everything at the State 10km. Saw a recent thread on Coolrunning which suggested DrJH would be running. To beat him would be the dream scenario.

Running and camping..

..don't mix. Had a fantastic time at Seal Rocks (at Smiths Lake now having just dropped Kirst and the kids off) but sleep has been hard to come by - Charlie doesn't like the "flapping" noise a tent makes. As a result, I've woken up stiff every morning and felt like c**p when trying to run. Beautiful surrounds though. Rested Thursday, ran for an hour on Friday and Saturday and 45 minutes this morning. Had to dodge a pack of dingoes yesterday (if you can call more than one a "pack") which got the heart rate up at least.

Stiff as a board now. Can't wait to sleep in a bed again. Will download some photos soon.

Niggle count: top of left glute, back of right knee, hamstrings, back in general, achilles a bit sensitive.

Medium long Wednesday

18km around Centennial (including an extra internal loop) but cutting short back down the steps from Macleay St. Ran with Serg and Tim C. 1:18:03, average pace 4:20. Very easy to start with but picked up the pace a little from 7km onwards.

Niggle count: Top of left glute. Outside of right foot.

45 mins Fartlek

The inner child inside me still stifles a chortle when I write the word "fartlek".

Great crowd today including the Judge, Serg, Phil Dove, Kanser, MC, Durante, Tim C, Enda, Richard G, Richard M (first time in a while), Clement, Greg, Stephen C etc. Set off at quite a quick pace with the Judge, Serg and Phil. We all stayed together until just before the turnaround point when Serg dropped off. Phil then stopped (only to reappear later) at the turnaround point leaving me to try and stick to the Judge. Turned at the top of the steep short hill just before the Art Gallery. The Judge helped me catch up with some of the pack before he dropped out worrying about a leg injury. Picked up the pace a bit coming home running with the rest of the crowd again.

Fast sections were probably between 3:10 - 3:15 per km and averaged close to 3:30 per km for the whole thing. 1.5km there and 2.5km back for about 17km all up.

Recovery Monday

Serg's 15km Centennial Park route run with Serg. 66:11. Slightly quicker than I'd normally do a recovery run (I was running with Serg after all) but nice nonetheless. Managed to run out a few aches around the left glute I'd had from the weekend. Perfect running conditions - cool and rainy. Some people were complaining about the cold running in the Canberra marathon yesterday. I didn't realise it could be too cold for running. They should try running the North East Cross Country Harrier league at Prudhoe in January.

Congrats to Tim L for his 2:47 in the London marathon yesterday - great run mate.

Long Sunday run

Caught up with Fats and the Tiger in Centennial and basically meandered about - a couple of laps around the outside and a few more in the middle. Ran parts with Dimitri and Caleb. 2 quickish inside loops at the end. About 30km in 2:13:34. Beautiful morning.

Some great preliminary results from Canberra - Uncle Dave second in 2:27:40 and Tucks 3rd (beating Jeremey Horne) in early 2:29. I think my days of being competitive with Tucks are over.

Campbell Parade stuff

Was planning on the usual 7.5km tempo run but needed to get the kids out so took them down to Campbell Parade with their bikes. I ran 13 loops of the 650m circuit, one float then one fast etc. Map is here: http://www.gmap-pedometer.com/?r=1784328 Loops went as follows:

2:26; 2:12; 2:21; 2:10; 2:23; 2:09; 2:21; 2:07; 2:21; 2:04; 2:22; 2:05; 2:21

Works out at averaging about 3:36 per km for the floats and 3:15 per km for the fast sections. Overall average of 3:29 per km for the 8.45km. Great session in the end - felt as though I got more out of it than the usual tempo run. Interesting how the faster sections get faster but the floats remain consistent.

Billy did 13 loops on his razor (over 5 miles) and was complaining at the end that his leg was sore. He only ever stands on his right leg. I've got high hopes for him.

Good luck to Tucks, Springer, Superflake, TJA, Uncle Dave, Chris G and all the others running Canberra tomorrow and Tim L in London.

Sore recovery

14km North Head route early in the morning. Felt very stiff and sore so very slow, especially to start with. 49:26 at Stone Arch and 62:48 all up. Top of glute very sore this morning. Nice and cool and great views from the Fairfax Walking Track.

400s

Caught up with Tim C, MC, Fats, Dickyboy (first timer), Clement, Pete, Stephen Cox, Greg and one other and headed over to the Reg Bartley oval for the usual 400s going off every 2 mins (ie about 50 seconds rest). 12 this time rather than 10. Ran the first 7 with Tony then he headed back to the office which is when the times started to suffer. Then managed to pull them back together, with Tim C putting up a fight on the final rep. Times went:

70, 70, 70, 70, 70, 70, 70, 71, 72, 70, 70, 67.

Compares favourably with December 20th and March 13th (the other times we ran them over this measured section - times before were over a shorter section). Beautiful day and a nice session. 3km there and back for about 11km all up.

Back to marathon pace

AM: Run to work from Redlands House incorporating the usual 3 marathon pace stretches. Cool and wet, felt great this morning. 53:50 all up (24:19 at Spit Junction). Might try and fit in an easy 10km over lunch.

Lunchtime: Very easy 7.5km run around the Opera House with Kanser in 32:10.

8 x 5mins

Crowd today included Serg, Muz, MC, Kanser, the Judge, Tim C, Enda, Durante, Mike Race, Greg and Phil Woods, with Springer appearing after the first 2. Usual session of 8 x 5mins off 90 seconds rest, although only Tim C and I actually did 8. Lots stopped after 6 and MC, Enda and Muz did 7.

Felt really good today. The judge was pushing ahead as usual (running 3:10s looking like he was going for a jog in the park) while Anthony and I were probably averaging just under 3:20s. Still felt comfortable after the final rep. I think I need more speedwork at the moment. Kanser and Durante would wait until Muz and I caught them on each rep (starting from behind) and then run off so they must have upped the pace midway through. Kanser seems to have taken another leap forward recently.

Rest yesterday. Had a client lunch then just couldn't be bothered. That's probably why I was feeling fresh today.

PB - great to hear you're making plans for races in the not so distant future. Don't get injured. Try and organise a race in Sydney when you're about 80% fit and I might have a chance...

Couple of photos added from the weekend.

Long Bay run

Caught up with the Tiger and ran three extended 9km loops of the Bay Run. Times went 43:00, 41:30 and 41:51 for 2:06:21, plus 1km warm up for 28km all up. Lovely cool and still morning. Good chat with the Tiger in between him saying hello to virtually every runner going around the Bay.

Striders 10km Lane Cove - 7th in 33:16

Picked up Richard Green on the way (shortly to become a Dad - good luck mate) and caught up early on with Tim C who I ran a 3km warm up with. Then did some quick strides to get the heart rate up and feel less shocked when starting the race. My worries about no-one turning up were quickly dismissed on seeing Tom Crasti, Colin Johnston, Robin Whiteley, Guz, Chris T et al. Quick chat with Tucks, Kanser, Timinerko, Darren and Pete and then we were off. Or at least the front crowd were. The first 8 shot off like rabbits. I ran through 1km with Guz and Ray (who was just on a run from home but decided to join in the race) in 3:14, 2km in 6:30, 3km in 9:49. At that point I was by myself, with James Swadling and some visiting runner from Belgrave Harriers about 80m in front. I could see James was slowing so just tried to reel him in. 4km was 13:19 and 5km (when I caught James) 16:46. From then on I was by myself and just trying to push as hard as possible to get close to 33 mins. I think 6km was 20:08, 7km 23:30, 8km 26:48 and 9km 30:08.

Felt great all the way back - the kms were just ticking by. Probably more suited to a half than a 10km at the moment though as I need more speed in the legs. Finished with a 3:08 final km in 7th in 33:16.

Good to Kanser back on track, running a 35:19 despite still recovering from a cold that has sidelined him for the past few days. Good runs also from Pete W, Darren and Timinerko. Chris T is obviously in great form running 31:52.

Friday meander

Very easy jog around the flat 10km route but finishing straight back to the office from the Art Gallery. 8km in 36:29. Much cooler over the last couple of days so should be good conditions tomorrow provided the wind stays down. Back still sore but I've always got to have something to moan about.

Sounds like Tucks and Chris Truscott are running (although Tucks claims to be only going for a 35min - we'll see after the race starts - he's even more of a competitive bugger than Kanser).

Dave - Lane Cove is hilly and am very flattered by your predicted times but feel they are a bit ambitious...

Looking forward to my pre-race junk food loading tonight.

8 x 909m

Originally planned 8 x 800m at Rushcutters Bay but the lack of interest and my workload resulted in a last minute change to 8 gate to gates around Farm Cove, off 2 minutes. I did the odd ones fast and the even ones easy. It was the founding members of HuRTS (Tim C, Ray, Chris G and myself) plus Durante for the first 4, Pete W and Tucks (jogging) for the last 3 and Mike Race, Dave Le Banh and Stephen from JPM.

Reps went:

2:54; 3:02; 2:45; 3:04; 2:46; 3:01; 2:43; 3:02

Felt good running the quick ones. Almost harder work running the "easy" ones. Works out at an average of 3:00 per km for the quick ones and 3:20 per km for the easy ones.

Back still sore and doesn't seem to be improving.

Easy run home

No suit at work so couldn't run in. Busy day at work, couldn't get out all day so ran home when I eventually finished at 10.30pm. Nice way to unwind. 31:05 at Toyota Garage and 58:27 all up. Things still OK for the weekend:
(a) chaffed groins have healed;
(b) seem to have avoided (to date) all the colds/flu going around at work and home; but
(c) back is still sore on the downhills.

4 x 3km

Perhaps it should be retitled; "Getting used to running 3:25s".

Really good crowd (to start with) today, including Fats, Ray, Kanser, Durante, MC, Springer, the Judge, Anthony, Tim L, Mike Race, Enda, Darren and Pete W. Started off with a big crowd staying towards the front and ran through reaching the second lamp post short of the Stone Gates in the 10 minutes. This involved a detour up to Art Gallery Road as the open air cinema section of Farm Cove was blocked off. Picked up the pace on the way back running with Charlie, the Judge, Tony and Fats in 9:21 (about 3:23's). Pace picked up again on the third rep with Fats really pushing on such that we reached the Stone Gates. Then on the final rep the Judge took it out and pulled me around - dropping me while coming around Farm Cove. Still managed 9:23 over the longer distance.

Chuffed with the session. When we last did this 4 weeks ago I was shattered on the last rep. Felt great out there today.

Fats is looking in great shape, as is the Judge who plainly took it easy to start with so he could finish the session strong. Tim L also looked good again, peaking at just the right time for London. A few are crook or coming down with colds, including MC, Kanser and Durante.

Monday recovery run

Very easy 14km around Balls Head with Ray, Kanser and Springer in 64:39. Legs tired from the weekend's efforts, but cool conditions and a beautiful day. Springer is trying to hose down his Canberra expectations, but Kanser has predicted a 2:44 and the Tiger and myself both independently predicted a 2:43. If Cameron Arnold can run 2:44 at Canberra, Springer can go quicker on his current form...

Confused long Sunday

Planned on running the Vaucluse Variation STaR but got confused with the clocks going back and assumed it happened last night. Was driving through Bellevue Hill and saw a load of Striders when my mistake dawned on me. Quick call to Kanser meant I switched plans and met up with him, MC, Enda, Terence, Timinerko and Ger(?) for their usual Sunday run. Covered 26.4km in about 1:56 so averaging under 4:30 per km. We started very easy (around 4:40s to 4:50) but the legs still felt tired after yesterday's efforts. Gradually started to feel better and we gradually speeded up. The last 8km averaged under 4 mins per km, ending with 4 x 1km strides in the centre of the Park speeding up each time until the last was run in about 3:23. Tim was running well and hope he has a great run in London. Kanser was with me on the quick reps right to the very end - he's certainly got the strength on the long runs. That's nine 2 hour runs for me in the last 10 weeks and the strength is really showing - I'd have been all over the road at the end of that run 2 months ago.

Great to catch up with the crowd on a beautiful day.

Saturday tempo - PB!

Headed out in the late afternoon in good conditions (about 23C) for the usual 7.5km Manly route. Felt strong even though the back is a bit sore, the groin chaffing is bad and my thighs were stiff after yesterday's cycle. I think the strength came from not running on Thursday and the cooler weather. 7:22 at Fairlight pool, 19:39 at Queenscliff (5:36 for the Manly mile into a slight headwind) and 26:34 all up. A 5 second PB from 28 July last year when I was really going for it. Very pleased with the run as I was cautious on the downhills because of my back so there is a few more seconds in it. Particularly pleased with the way I finished - 32 seconds quicker over the final 2km than last week.

When I set the PB last year I went on to run 33:31 at Lane Cove the following week which should give me some indication as to where I'm at for next Saturday.

Pete - good to hear from you and hope the uninjured running can continue. I'll be expecting a trip down to Sydney in the next few months for you to test things out...

Easy running and mad cycling

Very easy 13km around the Centennial Park route with Serg, Kanser and Springer in 56:47.

Then I headed down to Martin Place as part of the Allens team in "Spin for a Cure" in aid of the Junior Diabetes Research Foundation. It involved each team member peddling as fast as they could for 8 minutes. It reminded me why I'm a runner and not a cyclist. And also why cyclists wear lycra. I wore my running shorts and my groin was almost bleeding by the end. Still, I was off last and the only female member of our team had posted the furthest distance until then so that was the obvious target. Managed 4.87kms and pipped her by 0.03kms. So my male ego remained intact. She's just joined the firm and turns out she's a good runner - has a marathon PB of 3:29 and is running Canberra in 2 weeks time...

Painful recovery run

Woke up this morning feeling pretty good and intended to run in with a couple of marathon pace stretches. Walking Billy to school I realised my back was playing up - I'd pulled a muscle at the bottom left hand side doing my exercises yesterday morning. Started jogging in from Redlands House and it was pretty painful. So discarded any ideas of marathon pace stretches and just dragged myself into work. 27:00 at Spit Junction (equivalent of 29:20) and 60:37 (equivalent of 62:57!) all up. Thought I'd never make it at certain points. Fortunately have an Easy Tiger massage booked in for this arvo.

Greg - I apologise. For the record, I would like everyone to know that Greg and Mike also ran 14 reps yesterday. In fact, Greg even threw in a 3:30 rep half way through. So plainly he's not trying hard enough at other times.

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.