HuRTS 5min reps

Nice day produced a few more than usual but not the size crowd we were getting 4 or 5 months ago. Front group was Charlie, Steve T, Durante, Kanser, Muz and Serg. I ran the first six very consistently with MC reaching the first of the big 3 trees each time and then returning just past the start point (lamppost beside the drain) - the slight extra distance due to the steep downhill beside Mrs Macs Chair. MC (along with Serg, Durante and Kanser - soft buggers) dropped out after six so had to run the last two with Steve, Charlie and Muz. Kept up with Steve and Charlie on rep 7 (reaching Mrs Macs Chair 20 seconds quicker than the previous reps) and then was dropped by them all on rep 8 before Muz and Charlie faded over the final 500m. Very quick for those two.

No reaction from the heel but lets see how it is tomorrow (Birthday! - hoping for that Garmin 405!)

Easy Sunday

Easy 10km around flat route - bit quicker then Friday. 41:43. Heel still fine although thought I could feel it slightly at times while running today.

Volunteering

No run today but volunteering in appalling conditions at North Head this morning. Couldn't even press the lap counter on the stopwatch at the end my hands were so cold and wet.

Watched Bec in her first appearance on stage last night. She's not hard to spot. Her family members will also be able to hear her quite clearly too. Excitement is a bit of an understatement.....

Easing back in

Just a very easy 8km today with Kanser around the Botanical Gardens. Achilles much better with Voltaren. Will see how it reacts to running tomorrow. Icing loads too.

I'll be timekeeping tomorrow but should be some great tussles out there. Very jealous not to be a part of it. My predictions are as follows (assuming a bit of wind but not too much):

DC5: 32:45
Muz: 32:55
Kanser: 33:21
KMK: 33:34
Springer: 40:00
Durante: 41:23

Refuse to predict a time for MC - just hope he has a great run. I reckon at least one is spot on.

Retrocalcaneal Bursitis

Is what I have.

Treatment seems to be icing, anti-inflammatories, proper stretching and not running any hills or anything strenuous for the time being. Eccentric loading is not good - I had thought that that only seemed to be aggravating the problem. First light run will be Friday and then only alternate days. Still enjoying the rest.

Not a long Sunday run

Too tired this morning, so went out just before 2pm. Half way around the first lap plodding along I started thinking, what the hell am I doing, I could be playing with the kids, spending some time with Kirsten and instead I'm plodding around at a ridiculously slow pace doing this selfish pursuit, worrying about how sore my ankle is and all for what - to be able to run a 10km about 20 seconds quicker than I otherwise - would which no-one but myself really cares about. And frankly, I'm not that bothered. It's safe to say I've lost my running mojo. In constantly trying to improve times, I'm always pushing in training and not enjoying my running an more.

I'd planned on three 10km loops again. I couldnt quite bring myself to stop after one (reached in a mightily impressive 43:53) so, one minute into the second loop, I decided just to run the rest of it as quick as I could. That way, I'd get back to the family quicker and it wouldn't be a totally lost cause of a run. Also had the added benefit that my achilles isn't sore when I run fast. Bit of a Northerly breeze on Manly beach but the second 10k was 36:54 running angry.

Coolrunning 5km

Perfect day for running - cool, no wind and crystal clear. A few of the regulars were at the start including Tiger, Action, Cam Arnold and Hamburglar. Set off on 16:30 but with the intention of running under 16. Gary was the only one near setting off on 17:00. It's just a question of running blind and hoping people will appear. Went through 2km in 6:27 and realised I'd be struggling to beat 16:00 but then caught Gary between 2 and 3km and reached 3km in 9:37 so thought I was back on track. However, lost it between 3 and 4km without anyone to push me. Put in a bit of an effort when I could see the end to finish in 16:11. So no new PB - the weakest one I have remains for another day. Gary looked disappointed with his 17:22 but HB was pleased with a PB in 18:50.

5 mins rest then ran back with Gary at a solid pace - 18:40 for the return 5km.

Recovery run

Very easy jog to work from home in the morning. 28:50 at Spit Junction and 61:09 all up. Achilles sore for first 2km then fine.

HuRTS 12 x 400m

Left achilles has been constantly sore - only relief is when I'm running (when the pain disappears altogether) and when I stretch it thoroughly, including doing the eccentric loading exercises on it. For that reason, I'm not too bothered for the moment.

Headed out today still feeling tired from yesterday. Large crowd from Macquarie (including DC5 and KMK) plus Durante, MC, Scott, Stephen and Luke etc. Wasn't going to push too hard but it's tough not to when you have a front group of DC5, KMK and Durante pushing along. Reps around the marked out track at Rushcutters went:

70, 73, 70, 71, 71, 71, 73, 72, 71, 71, 71, 71.

MC reckons it's 2 seconds long for 400m. Solid start to my first speed session in a long while and a useful base point. Ran most with Durante, with DC5 in front and KMK dropping in and out. Pleased to be catching DC5 over the second half of the final 4 reps. Felt like giving up after 4 but the reserves kicked in.

[Yikes. Just checked out what I did on May 29. In fairness there was a strong breeze today, but I've plainly lost a bit of speed. Hopefully it's been compensated by some endurance. Need to get these speed sessions going more regularly if I want a good time in NY and at State 3km.]


POST SCRIPT: Very bizarre and sad coincidence. I wrote 4 weeks ago that I was coming back from a Tiger massage and saw a jumper on York St and heard him fall. Yesterday, I was walking back from a Tiger massage along Market St and saw that it had been closed off and loads of people were standing on side of the road with an ambulance crew and a fireman's truck with the extendible platform. I've just seen this on the SMH website. I was only watching the bloke get married on TV the night before.....http://www.smh.com.au/news/people/all-saints-star-found-dead/2008/08/28/1219516617997.html

Medium Long Wednesday

Caught up with Serg and MC for the usual Wednesday route. Serg has just come back from Portugal and been sidelined with flu and gastro so it was enjoyable watching him huff and puff up Ocean Street. No doubt I'll only have a couple of weeks of enjoyment before he's putting me to the sword again.

21:35 at Ocean Street before an easy run around Centennial and then a quick lap of 12:07 (quickest yet - 3:22's) mainly as a result of Serg pushing the pace early on. A bit windy in the first half but tailwind helped in the second.

Felt much better running home than last week (hard not to) and finished up in about 1:16:20 for the 19kms. MC getting stronger by the week, very strong on last rep and dropping me on the run up the the finish line.

HuRTS 4 x 3km

I'm getting slower. Not sure what's going on as the training has not let up and the race performances have been good. But can't believe how quickly I ran this session in June based on how I felt today. Reps went:

9:51; 9:25; 9:57; 9:31

It was pretty warm (at last!) but I don't think that made any difference to the times. Decent crowd with the Olympics over and people back from holiday. Charlie, DC5, Stevie T, Muz, Kanser (running very strongly again) and I were in the front group, Serg and Durante were easing their way back in after holidays and Ray, Tim L, MC, KMK, Pete W and a load of others were also around. Charlie, DC5 and Stevie T pulled ahead towards the end of the first rep and were well ahead for the rest. I seemed to start slowly on each one and then catch Kanser and Muz in the second half. The legs just felt lethargic today.

Still, a session's a session and I'm still pretty confident of the overall fitness.

Note: Tried to run to work yesterday but gave up after 2km. Was knackered and the left achilles was very sore. Iced it all day and did some exercises last night and it felt much better today. Need to keep an eye on it though.

Sunday 10km loops

Haven't run a two hour run for 4 weeks with taper for City to Surf and illness so was keen to do 10km looops so I could see whether I'd slow towards the end. Loops went 41:30, 41:37 and 40:22. Felt good on final lap but actually thought it was quicker. A strong Southerly made running down Manly beach tricky, but coming back was a dream.

31km all up.

13km Manly Fartlek

13.3km - GMap attached: http://www.gmap-pedometer.com/?r=1413865
1 minute slow, 2 mins fast. I've done this once before, on 26th October last year, when I ran 51:43 but was doing 2 mins slow, 2 mins fast. Ran 49:25 today, which averages out at 3:42 per km. Tried to keep the quick sections consistent which meant the slower sections slowed towards the end. Blustery conditions so a good run.

Easy run home

Another easy run home with the backpack but another time I would have classed as quick 6 months ago - 55:45 after 29:36 at the Toyota Garage. I think I'm just very used to the distance now.

Just watched the women's 5000m. Fascinating race, can't believe how slowly they could take it out. How come no-one just bolts? They must have so much nervous energy. I think I'm in love with Tirunesh Dibaba. She's a beautiful looking runner, a complete natural. 2:03 over the final 800m would have had Tamsyn Lewis struggling to stay on.

Argyle St Hills

10 x Argyle St Hills starting from the corner of Harrington St and ending at the lamppost before the entrace to the tunnel under the Bridge. Jog down the short way back as recovery. Again, another smaller turnout but good to see Serg back. Also there was Muz, MC, Hamish, Scott, Tim C, Eoin, plus a couple of others.

Ran the first couple with Muz and Serg, then Serg went off for an easy run coughing and spluttering - sucking in the Oxygen doing hills does no good for a cold. I then tried to hang on to Muz, failed from rep 5 onwards. He then ducked out after 7 resting for Saturday so ran the last 3 by myself. Times went:

1:38; 1:37; 1:37; 1:37; 1:40; 1:38; 1:40; 1:41; 1:39; 1:39.

Disappointed that they gradually got slower (I don't normally do rep sessions this way) but I'm starting to feel a bit stronger after each session so hopefully this cold is going. Looking forward to getting some more sleep some time soon too.

Medium Long Wednesday

19km Centennial Route run with MC and (for the first half) Ben. Usual 3 marathon pace stretches. Felt very comfortable today (although low on energy as I felt starving) which resulted in a quick 12:19 (3:25's) for the Centennial lap (finishing in 49:02) MC was keeping the pace up in between the faster stretches. However, I suddenly felt disorientated and bereft of energy coming up to Bilyard Avenue. Just wanted to eat a jar full of sweets and overload on sugar. MC pointed out it was probably the effects of lack of sleep (haven't had more than 5 hours sleep per night over the past 5 nights due to the Olympics). Seems to make sense as I was knackered over lunch - couldn't think of anything but sleep.

Anyway, struggled to keep up with MC over the final 3km, finishing in 1:16:25. Still a very respectable time averaging 4:01's per km all up.

Hurts Progressive tempo

Beautiful day but numbers are still down, maybe due to the Olympics. Group up front was DC5, Charlie, Muz, Kanser and myself, with Tims L&C, MC and Ray in the next group. Felt comfortable for the first half, turned in almost exactly the same spot as last time and upped the pace but started to feel tired on any hill in the second half. Was dropped by Charlie, DC5 and Muz along Hospital Rd and finished about 20 seconds behind them in the end in 45:10. Well down on last month and most was lost in the final 3km (turned onto Art Gallery Road in 35:17). I'll put it down to the after effects of the cold for now (still got the headache and funny bogeys) ratehr than a loss of form. Muz is looking strong again - expect he'll go well in the Sutherland Half on Saturday - and Kanser is obviously getting stronger by the week hanging on well after a super-long run on Sunday.

Easy run home

Intended to run home very easily in about 60 minutes. There was lightning flashing all around and I was bloody scared coming over the Harbour Bridge as you could feel the charge in the air. Anyway, must have had a good tailwind all the way (I could feel it on the bridge) as I was at the Toyota Garage in 29:57 and home in 56:43 despite it feeling much slower.

Cold is turning into sinisitis as I've got a cracking headache and luminous orange snot.

Fitting in

Kirst was off for an all day course so had to fit in my run before 7.30am. Just 10km (7.5km Manly route but with an extra bit around the eastern hill) at a reasonable pace trying to tire myself out due to missing the long run. Wasn't hard to tire myself out after yesterday.

Still in shock over Usain Bolt. Remarkably reminiscent of Flo Jo but at least he looks a bit more like a natural.

Quickish 16km

Campbell Parade (but back to Kenneth due to bridge still being repaired), Queenscliff, Shelly Beach, North Head and straight home. 65:24. Probably a bit over 16km as I was averaging under 4mins per km. Started off quick, got tired climbing up to North Head (tried to push the hills), 3:57, 3:48 and 3:43 for the measured 3kms around North Head, pretty tired by Manly but pushed Fairlight Rd hill.

Pleased with the run. Beautiful day. Won't predict Spring having arrived yet but it was at least 3-4 degrees warmer than last weekend.

Predict Usain Bolt will win tonight - he's looked awesome in qualifying. Dibaba last night was incredible. She looked as though she was barely puffed running a 60 second final lap to go under 30mins. I reckon she'd be competitive in the 800m on that form. GO PAULA!!!!

Back to it

Caught a vicious Man Cold after City to Surf on Sunday and have been feeling feverish all week until today. Still totally bunged up but felt good enough to venture out today. Caught up with MC and happened upon Kanser half way through. 10km in just over 45 mins.

The good thing about complete rest is how well the body feels. No achilles issues over the last two days and feel great when running for the Jet Cat (as I always end up doing) in the morning. If only I could feel like this all the time. Corollary of complete rest and Man Flu is that I've eaten a bucketload and put on a kilo. But it's been fun, especially sprawled out on the sofa watching the Olympics. I think I may finally be ready for Aussie citizenship after getting genuinely upset over Libby Trickett failing to hold on for 100m Freestyle Gold today. Having said that, Rebecca Adlington looks great for the 800m tomorrow and I'll be screaming her on.

City to Surf - 37th in 46:34!

46:29 chip time.

Finally done this race justice after years of trying! Plan from the start was to attack the hills, both ups and downs, and it really paid off. Caught up with Tucks, Tim C, KMK and Ray beforehand then met all the other HuRT Squad on the start line. Also caught up with Dave Sweeney which added to the nerves as I was keen for revenge from Gold Coast. I was still chatting with Robbie and Mark Warren when the gun went which seemed to surprise everyone. Ran down the hill startled more than anything else, felt breathless up to the tunnel as usual, pushed the downhill to Edgecliff then tried to push up the Edgecliff hill. At this stage I was running with Tucks and Charlie. Felt OK for the first time ever in Edgecliff which gave me a lot of confidence. Pushed the hill down to Double Bay to edge ahead of a group containing Charlie and Tucks but struggled a bit up the hill from Double Bay to Rose Bay. Tucks and Charlie edged ahead here and I didn't have the legs to go with them. Clocked 5km through Rose Bay in 16:02 (a PB). I was struggling on the flat sections (opposite to normal) until I could find a rhythm - eventually did just before the start of Heartbreak Hill. I was running with Nick Bennett at this stage. Again tried to push Heartbreak but was a bit crestfallen when Chadi came flying by - he ran a stormer up the hill. Some bloke on a bike seemed to be shouting instructions to Nick - first to latch on to Chadi but when he disappeared to latch on to me. This actually gave me a bit of confidence as I've never been someone who anyone should think of latching on to up a hill - it's a bit like drafting a toddler on a trike.

From here I was just trying to keep pace with Richard Gardiner and Peter Mitchelmore. We went through 10km in 33:43 so I knew a sub-47 was on the cards. They both pulled ahead slightly on the long downhill to Bondi then, out of the blue, so did DrJH (Jamie Harrison). At the bottom, Jamie had about 15 yards on me and Mitchelmore about 25. Richard Gardiner pushed the slight rise over the bridge so I just tried to stick to him. Rounded the corner on Campbell Parade and thought, this is it, let's just put on a sprint to see if I can catch DrJH. I did with about 100 yards to go and continued the sprint to pip Richard as well (although the results would suggest not Peter as I had originally thought).

Good to catch up with DrJH afterwards - nice to have one of Australia's great distance runners tell you he had his eyes on you the whole race and then to outkick him. OK, he may not be the same runner he was 20 years ago but still a tough bugger. Dave Sweeney ran low 47's which I'm sure he'll be disappointed with but he'll bounce back when he sorts his knees out. Fantastic run by Tucks - 45:46, just behind Tom Crasti (a low 31 10km runner) and beating Chris Truscott (45:5X). Charlie is getting back to top form with a 45:36 and Chadi clocked 46:00. The other great runs were Rob Lansdown with a 47:10 and Kanser pulling a great run out of the bag to clock 47:51 despite being sidelined with a heavy cold all week. Shows he's developed some great strength which will serve him well in Berlin.

Nice chat with all the HuRT Squad after - there's quite a few of us. Congrats to Rich P on impending fatherhood - joining the 4 kid club!

Love this event. Another beautiful day. And the achilles' aren't too sore! For now.

Easy stuff

Very easy 10km running to Glebe to get my IPod fixed then back via Hickson Road. 42:48. Woke up with a sore throat and feeling slightly under but I think I'm beating as I'm feeling a lot better after a hearty lunch.

HuRTS Hickson Road

Smaller crowd today with a lot of people resting up for C2S. At the front end it included Muz, KMK, MC, Ben, Derek and a few others. Decided only to push 3 of them and run through the final 2 so reps went as follows:

3:38; 3:33; 3:31; 3:55; 3:49

Remembered after the first that you have to run flat out to record fast times on Hickson Road. Felt quick but with only Muz keeping up before dropping off slightly towards the end the times were down on last month. KMK did his usual thing of starting off easily then running a blinder on the 5th - 3:22. He has a huge stride in full flow.

Caught up with Gerry outside the changing rooms and he posed an interesting question - who will be the first HuRT squad member home on Sunday. If we discount the prentender Big Mikey H (who I think would be first), I reckon it's a toss-up between Charlie, Tucks and Robbie. Charlie ran a good 10km at the start of July but was off for 10 days after. Tucks has had a couple of niggles from the marathon as well as coming to the end of a training pattern culminating in the marathon so my money is on Robbie. I expect KMK and Kanser will have strong runs too as the course will suit them.

Steady 10km

Flat 10km from work run at a steady pace. 39:17. 19:45 at 5km.

Attack the Hills!

No HuRTS at lunch due to a date with Penny Wong so ran home instead. Decided to attack the hills (both ups and downs). Given the topography of my run home, that's basically a tempo. 27:49 at the Toyota Garage and 51:49 all up. Again felt great.

Achilles was fine all day until I started my run (opposite of yesterday) but then eased up half way through.

Quickish Monday

Flat 10km route from work. Aimed to run consistent 4min kms but I've got no idea about pacing. Thought that 4 min kms would be slightly less than comfortable running. Reached the 5km turn in 18:58 and given I was ahead of schedule I just maintained the same pace back but increased the pace over the final 2km to finish in 37:38. Felt good today concentrating again on the core.

Only concern is that the left achilles has been sore since Saturday's race (I need heel raises for my flats) even when walking. The only time it's not sore is when resting or when I'm running.

Bumped into a load of people out there today - Muz, Charlie, Travis, Dave le Banh and Scott to name a few.

State Relays and Sunday MLR

Sunday

Intended on running the usual Sunday Manly route but got to about an hour and was feeling a bit fatigued so decided to cut it short. 91:06 for about 21kms. 3:54 and 3:45 for the North Head route kms - I was concentrating on pushing all the hills.

Saturday

State 4km relays at Wollongong. Ran first leg with Jeremey Horne second, Rob Lansdown 3rd and KMK final. The usual top crowd - my leg included Tim Rowe, Russell Chin, Ryan Gregson etc. Set off quick as usual then struggled into quite a headwind heading out to the stadium. Managed to form a group with Richie Roberts and Brad Milosovic. Basically, we then stuck together all the way around - Ritchie pushing ahead slightly towards the end and with me just outsprinting Brad. The legs felt very wobbly in the final 300m so it was a solid performance. 12:19 after a 6:03 first lap. 1 second behind Ritchie and 9 behind Robin Whiteley. Jeremey ran 12:15 so I was pleased with the time - haven't lost as much speed as I had thought. KMK ran a great last leg to clock 12:25 by himself and bring the Striders home to 4th overall.

BTW - top run by Durante to run 33:01 at Lane Cove this morning. Grave doubts as to whether I would have bettered that. Also huge congrats to Tucks and Big Mikey H for being selected to run for NSW in the National X-Country - Tim Rowe and Benny St L are only reserves!

Strange day

Caught up with Big Mikey H to run the 19km Centennial route with the usual 3 marathon pace stretches. Reached Woollhara gates in 21.25, then ran the second loop of Centennial in 12:08 (i.e. much quicker than usual) struggling to stay with BMH who was about 10 seconds in front. Finished that at 47:58 feeling again as though I'm struggling with pace at the moment. It seems that what I've gained in strength and endurance I've lost in pace. Felt strong towards the end finishing in 1:14:43 - 3:55 per km pace overall.

Good to get another strong session in before C2S but I'm feeling very tired so will rest for the next couple of days then concentrate more on speed.

Followed up with a Tiger massage - left achilles has been getting stiffer and he certainly worked on that.

Then walked back to the office to find York Street cut off by police tape. A jumper was standing on the top of one of the tall buildings. Quite a crowd were watching but when he started to shuffle closer to the edge I had to turn and walk away. 10 seconds later I heard numerous sharp intakes of breath and a loud thud. Quite shaken up by it.

HuRTS 14 x 3mins

Very select group at HuRTS today. Everyone is either secret training (Kanser), resting (Tucks), injured (Muz, KMK) or just getting fat (our Portuguese friend). So turnout was Durante, MC, Richard H, Springer, Tim's L and C and a few of the Macquarie boys. Didn't know what to expect today - half intended to take it easy as part of the Arthur Taper but then knew as soon as people started racing off I wouldn't be able to restrain myself.

Ran the first with Durante then he pulled away by between 3-5 seconds on each rep, only intending to run 8-10. He did 10 in the end and still looked very comfortable - will be fascinated to see what he runs at Lane Cove on the weekend. My legs felt very heavy from the first rep. Really struggled to overtake everyone and the whole thing just felt laborious. Haven't felt like this in ages. Gradually it felt easier as the session went on (i.e. when you just feel tired as you always do). Hadn't got a clue what pace we were running as we were starting from an earlier lamp post to the one we normally start at - so decided to run the final rep at the same pace over the Action marked KM. Ran it in 3:11. So to put it all in context:

(a) the reps were quick (Durante must have been running 3:05-3:08's);
(b) there was a lot of wind;
(c) have run 160km over the last 9 days; and
(d) can't think of any more excuses.

Ran the last 2 reps by myself - I was the only one to complete 14. Most did 10 with only Tim L and MC running 12.

Recovery run

14km on the flat around the foreshore with Springer, Ray, MC, Rich H, Christian and Holt Hardy. A very easy 66:13 but the legs were tired from yesterday. I'm going to practice the Paul Arthur taper by resting Thursday and running very easy Friday.

Tourist Trot STaR

A call to arms by Chris Truscott during the week brought out a good group for the STaR today starting inCentennial. 3 Truscotts, Fats, Keith, Kanser, Durante, Steve Hume, Cameron Arnold, Steve Jackson meant we started at about 4:30's and got quicker all the way. Ended up averaging about 4:13s after running the last 10km in under 40 minutes. Lovely morning and a good group.

Good to hear Tucks having another great run in the Cities Marathon, finishing 6th in 2:30.

Quick Hills

Short of time today so just ran 10 hills outside the front door. Nice hill as it starts flat but gently gets steeper all the way. About 330m. Reps went:

59, 58, 57, 57, 57, 57, 57, 57, 56, 55.

Short jog after for about 8km all up.

Easy Friday

Easy 15km dodging the puddles around Centennial with Ray, MC, Muz and Holt Hardy. 66:15.

Tempo run home - PB time!

Shocking day at work - eventually got out at 9.30pm so did my tempo run home. Wasn't expecting much after a big week's training, staying up watching the Tour and stresses at work. But kept the pace honest from the word go despite always feeling tired. Reached Toyota Garage in 26:00 (42 seconds down from when I set the PB in late April). Really pushed the downhill to Spit Bridge as:
(a) I remember writing in my blog that I'd eased off on this section last time;
(b) had in my mind that Cadel said it was as important to practice the downs as much as the ups; and
(c) good practice for C2S where there are plenty of steep downs.
Then pushed the Spit Hill to Sydney Road. Felt really strong on this - hill strength and endurance is coming through. Pushed again along Sydney Road to run 6:43 for the final 2kms. Finished up in 48:45 - a 6 second PB. Real confidence booster feeling so strong in the second half.
Bring on C2S!
Why do I set myself up for a fall every year?

MLR with marathon pace stretches

19km Centennial Park route with the 3 marathon pace stretches from 2 weeks ago. Ran up until Woolhara Gates (including the first quick stretch) with KMK, then on my own. Ran past Tim Rowe twice in Centennial - he looks very smooth when running. 12:45 for the Centennial Loop (finishing at 49mins on the dot), 2:45 for final stretch (starting at 70 mins on the dot) and all up in 1:15:54 (averaging just under 4:00 per km).

Feeling strong at the moment and confidence is up. Just concentrated on getting through this bout of heavy training rather than worrying about any races for the moment. Convinced this session is becoming my most important of the week.

HuRTS 4 x 3km

Cool and sunny today but quite breezy - more of a headwind for the uphill reps (1 and 3). Not a huge crowd.

Reps went: 9:55; 9:21; 9:44; 9:12.

Started off in a group with Durante, KMK and DC5 with Muz joining us half way through. Kanser (after 12kms this morning) was next behind us with Tim and MC running well today too. My legs were very tired from yesterday's long run - I knew it would hurt early on so just settled into a steady pace and watched the 3 others disappear off into the distance. They ran about 9:40. Again on the second rep I ran with Muz as the other 3 sped off, however I started to come good about half way through. Picked up KMK who was dying quickly and finished just behind Durante. Ran the third rep with Durante all the way. Again DC5 was comfortably ahead and we passed a fading KMK just before the ABC Pool. Durante pushed all the way on this one and we were catching DC5 by the end. Final rep I ran by myself after Durante said he was going to coast through in 10mins. Was watching DC5 all the way - Kanser went with him for a while before deciding the big fella was just too quick. Failed to catch him by a few seconds after Tim L gave me a great lead up to a sprint finish. Tim L is peaking just at the right time for C2S.

Good session (at least in the light of yesterday's run) was spoiled by a thief stealing my new Mizuno top after I took it off to run in a vest following the second rep.

Long Sunday on Monday

Top of glute felt better today so risked a run at lunch. Still slightly sore for the first 5km then it disappeared so just hoping it doesn't reappear with a vengeance. Felt great today, very bouncy. Amazing what a day's rest does. Ran the flat 10km route, then continued along 45 min fartlek course, then over Darling Harbour bridge, over Anzac Bridge, over Iron Cove Bridge until half way up the hill following it when I reached 63 minutes. Plan was to run 28kms in 2:06. Turn around and ran back. Picked up the pace on the way back to finish in 2:04:13. I think I was averaging just under 4:20s (clocked the 1km around Farm Cove in 4:10 on the way out and 4:00 on the way back) so probably works out at about 29km.

I've gone on record as saying I'm going to run the Gold Coast Marathon next year. Gives me a chance to run 6ft Track properly too. At some point I'm going to have to wander into post 31km territory. That scares me a little.

Injured

Top of left glute worsened after yesterday's session. Had trouble sleeping until I popped 2 Voltaren. Took another 2 Voltaren before heading out today but lasted 90 seconds before realising I was running holding my breath to manage to pain. Pretty sure it just needs a couple of days rest (and no more steep hills).

Campbell Parade intervals

Same session as late April - 13 loops of Campbell Parade (650m each), one float then one fast. Floats are not at a comfortable pace but easing off from the fast sections. Worked out that I ran the fast sections quicker than last time but the floats were slightly slower. Reps went:

2:21; 2:07; 2:23; 2:06; 2:22; 2:05; 2:24; 2:02; 2:20; 2:02; 2:23; 1:59; 2:23

Overall 29:03 which compares to 29:23 last time. That was just before State 10km so pleased with this.

Been dreading all sessions recently due to feeling tired the whole time with the increased mileage. Really didnt feel like it today but felt fine when I eventually got out. Top of left glute still sore.

Bumped into Lucy Chapman on the jog home. She's been training with one of my lawyers from work and she has high hopes for her. Hope she can get her fit for November and JMorgan CC.

Serg - no excuses mate. Just get out there and cut down on the chicken. Try getting up early...

Easy MLR (of sorts)

Easy 16+km around to Cremorne, back over the bridge and around and about along Hickson Road. 73:13. Ran with Kanser, Springer, Big Mikey H, Ray and Tim C. It was supposed to be easy until we got to Cremorne when Kanser decided he needed to be back at work so started gunning it all the way home. Tim C and I went with him. He really pushed all the hills and dropped me on most. Need to attack hills more in my long runs.

Knocked over a 5 year old in Neutral Bay when neither of us could decide which way to go to avoid each other. Bit embarrased by that but fortunately her mother obviously wasn't a local to the area as she was an apologetic type.

HuRTS - Hills

Today's select HuRTS crew resembled a who's who of Australian middle distance running in the late 90's. As well as Stevie T we had Holt Hardy, a 1:48 and 3:38 (800m/1500m) runner in his day. With Rich H and Durante, that's 4 sub 1:55 runners.

Headed over to Rushcutters having given everyone the option of 400s or hills. I wanted 400s as my achilles was feeling a bit tight. Everyone else wanted hills. So I decided to do them but not kill myself in the process. Ran up Yarrannabe St 9 times after running up Thornton once but realising the recovery back down was too long. Ran 1:23 or 1:24 for all the reps but for one early on at 1:26. Was about 5-10yards behind Steve and Robbie for the first 5, then closed in on them for the last 4. Felt pretty comfortable so was pleased with the session. Don't feel as though I battered the body around as much as I did last Saturday.

Jog there and back for 13km all up.

Edit: Just had a bird's eye view of the Popemobile. He basically did the Mona Fartlek course. I reckon he'd be entitled to a "I made the Stone Gates" T-Shirt, as it didn't hang around.

Long Wednesday run to work

Usual 19km run to work but have changed the marathon pace stretches. Now run at a true marathon pace and longer - first from Pittwater Rd entrance to Queenscliff lagoon to Manly SLSC (about 8:20), the second from the bottom of Parriwi Rd to Neutral Bay (15:54) and the third across the Harbour Bridge (no time - too knackered to look). 40:00 at the bottom of Parriwi, 49:02 at Spit Junction and 78:20 all up. Quicker again (no doubt helped by the longer fast stretches) but it was tough today. I was very tired coming through Kirribilli - off the back of 116km for the past 7 days (my biggest to date).

Beautiful cool day - perfect running conditions.

Hurts Progressive tempo

All over the place today. Sydney is full of Catholic pilgrims for World Youth Day which meant the Opera House was crammed, Hickson Road was closed and the Overseas Passenger Terminal was blocked. Intended route of running 45minute fartlek route was gone so we improvised with Charlie's Botanical Gardens route here....http://www.gmap-pedometer.com/?r=2079469

Plan was to run for 23 minutes, turn around and retrace our steps and try to get back to the start by 45 minutes. Felt great in the first half - reached 6.36km in the 23 minutes (3:36 pace) running with Durante, DC5, Charlie, Fats, Ray and Andrew Wilson. Then immediately following the turn DC5 picked up the pace and pulled ahead. I ran with Charlie for a while until he stepped off the road heading up Art Gallery Road. Felt strong up the hills (for once) and pulled in DC5 just before the ABC pool. Pushed on to finish in 44:33. 3:23's for the second half to average 3:30's overall.

Nice session. Very social for the first half and it only gets painful in the final 3 or 4km.

Recovery run

13.5km run to work. Still very stiff and sore to start with but eased into it so that it was a proper recovery run. Felt much better by the end. 27:55 at Spit Junction and 58:31 all up.

Long Sunday run

Out in the pitch dark at 6am for the 28km Manly route (Burnt Bridge Creek, Queenscliff, Shelley, North Head and MSW). Just a question of dragging myself around today feeling very tired after yesterday's session. Glutes and tops of thighs very stiff. Pretty slow - 2:08:27. 4:20 and 4:13 for the North Head kms but they were probably when I was moving most easily. Sat in the pool afterwards which was bloody freezing but did my legs no end of good.

Jamie - how do you work out elevation on GMap?

Hills

2km warm-up then 15 x Margaret St Hills (GMap attached) immediately jogging down Woods Parade so it was a constant 600m loop. All between 1:30 and 1:33. Tried to stretch out on the flat bit along Fairlight St each time. Killer session. Only way through it mentally is to think of them in sets of twos.

2km warm down for 13km all up.

http://www.gmap-pedometer.com/?r=2070259

Easy Friday

Easy 15.4km run on usual route to Centennial but only one loop. 66:47 (i.e. 4:20s). Ran with Serg, Stevie T and Robdog.

HuRTS Hickson Road

Smaller group than usual today, but what we lacked in numbers we made up for in talent. BMH, Stevie T, Robdog, Serg, Tucks, DC5, Fats, MC, Tim L, English Andy, Steve C, Hamburglar and IHS. Reps were lead out by BMH, Stevie T, Robdog and Serg with DC5 and I in a group behind just in front of Tucks. Times went as follows:

3:31; 3:24 (pb); 3:31; 3:27; 3:30.

So another new set pb, but despite that I was well off the pace. Robdog was showing great form, and Stevie T has obviously put some training in as he stuck to BMH throughout and then outpaced him on the final rep. Like last month, I'd feel fine for the first 300m, struggle in the middle then pick it up towards the end. The encouraging thing was that I would be closing in on the front group towards the end of each rep - caught Serg on a couple (he's started his base loading on pies and Portuguese chicken) and got close to Robdog on a couple. Didn't seem as mentally tough as usual but I was probably hallucinating. I was pretty much lactic from rep 3 onwards.

HuRTS T-Shirts now all distributed so our fame will shortly be spread far and wide. A few spare and Mona Fartlek is next wek so another chance for people to lay claim.

Medium Long Wednesday

Head out at lunch with MC, Big Mikey H and Kanser for the 19km route to Centennial, around twice and back to work. Planned on two "true" marathon pace stretches - one from Rushcutters to Woolhara Gates and one around the 3.6km inner loop of the park. Only BMH was keen on the marathon pace stretches. Bit of a drag up Ocean Street but didn't go crazy on the pace. He had to head back to work before the second loop of Centennial which I did in 12:44 (3:32 pace if 3.6km is accurate). Felt comfortable. All up 1:17:11 for the 19km which is 4:03 pace. Found that once you start doing the marathon pace stretches you never quite slow down to the original very easy pace afterwards. Felt good today but calves were stiff. Had to run in the flats as I left my trainers at home. Need to replace both in any case.

HuRTS 45mins Fartlek

Turned up today not intending to run quickly, just to ease the legs into slightly more strenuous stuff following Sunday's race. My calves are still sore (as always after a long race). Good to see Big Mikey H after a great run on Sunday (31:11 in the 10km) - he and Dimitri being the only people I know who really performed well at the weekend.

Today was the usual 1 min fast, 30 seconds easy for 45 mins. Set off in a group with Serg, Muz and picked up Fats near Mrs Macquarie's Chair. Serg and Fats were pushing on with Muz and I just hanging on. Felt very tired for the first 15 mins. Turned halfway along Hickson Road and headed back with Serg deciding to push on and Fats dropping off with the runs (he'd been complaining about a dicky tummy the whole way). Kept going with Muz until half way around Farm Cove when he dropped off. Was feeling much more comfortable at this stage. Ran the last section by myself falling 20 yards short of getting back to the Stone Gates.

Nice to be back into it. Feeling very positive about training and trying a couple of new things leading up to City to Surf after chatting to Pete and others. Have started the eccentric loading on the achilles again as the left is stiffening up in the mornings.

Gold Coast HM - 34th in 1:13:09

Ran a very easy 5km on the treadmill on Saturday night and woke nice and early on the Sunday after not really sleeping when Maggie woke us all up at 3:10am. Eventually got to the start after a panicked boat trip across Broadwater from Sea World (they didn't know where to dock which meant we were bobbing about in the water for about 15 minutes). Went through the pre-race rituals and put myself on the second row as I didn't want a mad sprint start.

Tried to keep it easy in the first km (the leaders went off amazingly quickly) but still clocked 3:11. 2km was reached in 6:34 and 3km in 9:58. I was a bit concerned by this as I realised I was averaging only 3:24's and it felt tougher than I was hoping for. At this stage our group of 3 (which coincidentally included Noureddine Benfodda, the chap from New Caledonia that I ran a large part of the Sydney Half with last September) was about 100yards behind a big group of 5, and from leading our mini-group I was now hanging on as they upped the pace to try to catch them. Missed 4km, 5km was 16:39 (i.e. down to 3:20s) and 6km was 20:03. Between 7 and 8km we got within 25 yards of the group in front but I was struggling and got dropped. This was the big mistake of my race as they never got any closer (other than one bloke who was later spat out) and the other 2 chaps in my mini-group caught them by 9km. 10km was reached in 33:33 and I was still feeling pretty confident of a 71 on the basis I could drift a minute on the way back and still make it. But I guess that's the wrong mental attitude to have. As soon as I turned at the 10.5km mark we hit a strong headwind. I caught one bloke at 12km and tried to push straight on past him but he kept on sticking to me. I'd then duck in behind him to shelter from the wind and he seemed to drop the pace significantly so that it felt as though I was clipping his heels the whole time. I guess this was the effect of the wind but it was bloody annoying. I clocked splits in the 3:40s and was just frustrated. At times I felt as though I could push the pace but then couldn't really find any rythmn. 15km was reached in 51:28 (a 17:55 5km split!) and I was thoroughly pissed off at this stage. From being 27 seconds ahead of schedule I was now 28 behind. To rub salt in the wounds, the two leading ladies came past with a pacemaker at 18km. This was a bit of welcome relief. They were clocking solid 3:30kms and so suddenly the pace lifted without much more effort. Being Japanese, they weren't the best windshields but their pacemaker was. I don't think he was intending for me to take the benefit of this though. Still, it's dog eat dog out there. Drifted off their pace over the final km when I was very tired and limped across the line.

Only saw Dave Sweeney at the turnaround mark having set off on a flyer. Sounded like he struggled as much as I did in the second half to clock a 72:26 after a 32:55 at 10km, which gives a bit of incentive for C2S. He doesn't look 46, must be dodgy birth records like they have in Kenya. Most of the HuRT squad struggled too - Durante in 75:10 (like me, a very similar time to SMH), Kanser in 77:02, Tim L in 79:35, Tiger in 79:50, and MC finishing in the low 80s.

The wind obviously had a significant impact but a few of us from the squad will have a chat about whether we're doing the correct training at the moment. I feel as though I could currently run a much better 5km than Half. This was borne out by Serg's performance. After a great run last week at Scarborough Park he was disappointed not to get under 32 in the 10km (32:16). Will definitely keep up the Wednesday long runs before City to Surf last year as they worked last Spring.

Great to catch up with so many people before and after, it felt like a local race.

More easy stuff

Just 7.5km run from work to the Toyota Garage carrying around 10kgs in my backpack. 33:05. Knees pretty sore with the weight and calves tight. Nearly there.

Easy Wednesday

Just back from State of Origin game out at Homebush. Hope the result isn't a portent regarding my battle with the Queenslander Dave Sweeney on Sunday morning.

Very easy 12km with Serg, Durnate, Robdog, MC and Muz at lunch today in 56 mins. Much talk about how Serg has to do the HuRT Squad proud and beat the HuRT Squad defector Big Mikey H. I'm confident of a Serg victory. He talks a good game but to be fair to him always performs on the occasion. MC wouldn't stop going on about how the Irish 10km courses are short. We tried to tell him that their measuring devices were just the same as the rest of the world's but he was having none of it...

HuRTS 5min reps

Sprinted down (running late) to a different group than usual with no stalwarts such as Kanser (breaking records in Ireland), Serg, Robbie or Durante (doing their own secret fast training which sounded a bit too quick for me). Ran the first 4 reps quickly with Fats, Charlie, Muz and Big Dave Clarke in about 3:15 pace then the final 4 reps comfortably with Mike Race and English Andy in about 3:40 pace. Felt tired after the first 4 (more tired than usual - we were getting to the big stone so pushing them quite hard but worried it was the effects of the cold) but fine by the end.

Big Dave Clarke was right up there for 7 and looked strong. KMK did usual latest thing of starting easy and getting quicker all the way through (leading Charlie on the last rep). At this rate, Macquarie will be hard to beat at JPM. Kanser might be looking at B team...

Easy Monday

Missed lunch run with the boys due to a last minute conference call so ran home instead. Nice and easy but strolling along quickly. 29:59 at Toyota Garage and 56:46 all up. Starting to get the early stages of tendonitis in my left achilles (last time it was the right) but I'll worry about it after Sunday.

Medium Sunday

Shortened Sunday run today due to GC next week. 2 laps of the flat Manly 10km route run nice and easy with the Tiger. 46:50 and 45:10 for those loops. 21km all up in 1:35 something. Another beautiful day. Would be perfect if conditions were like this next week.

Back to it

15km Manly route (Campbell Parade, Queenscliff, Shelley, North Head and straight home) with two 10km race pace stretches along the Manly mile (5:11) and then the final 2km of the North Head course (3:13 and 3:02). Felt pretty lethargic today, either as a result of lazy legs after 2 days rest or recovering from illness. Beautiful day for running though, no wind, crystal clear and cool albeit warmer than the last week. 64:25 all up.

Bec was asking this morning when the next race for her age group was. Just discovered that the 2.25km Junior Dash at GC has a 5-6 yr old category so we might try to enter her and Billy. Only problem is it runs during the Half.

No run

No run yesterday (client lunch and getting over cold) or today (recovering from 9 hour marathon client lunch). Hoping an enforced taper will do me good but a bit concerned as I took two days off last week too. Big day today for Maggie and she finally mastered the art of crawling....

Easy Wednesday

Ditched the idea of my 19km run to work with marathon pace stretches this morning as my chest was feeling too tight. Felt better by lunch so went out and did 19km with Serg instead. Easy pace, quickened up naturally going around Centennial to finish in 1:21:24 (4:17s). Another beautiful day.

HuRTS 4 x 3km

Tim - I would have swum across if it had been summer, although two people have independently told me that channel is full of sharks. Probably just of the toe-nibbling variety though.

I won't go on about my cold any more as I'm beginning to bore even myself.

Didn't know what to expect today after a tough run on Sunday and [edit: deleted by the boredom police], but rocked up to meet the usual hungry crowd. Set off at a decent pace with Serg leading the way and a front group that included Charlie, Robbie (getting married next month - congratulations mate), Ray (again, putting some effort in), Fats, Muz and myself with Durante just behind. I pushed in my usual section between the hills and we ended at the Stone Gates in 9:44. Given the increased pace we are getting on these reps, we decided just to stop there as we are running out of space. It's exactly 2.9km to the gates so that's about 3:21 pace. Much faster on the way back courtesy of Robbie and Serg for a 9:18 (3:12 pace). Robbie then set off quickly on the third (first km in 3:10) for 9:37 at the gates (3:19 pace) then Charlie paced the last rep until Serg pushed on around Farm Cove. I was dropped half way around by Serg, Charlie and Robbie but managed to pick it up again to finish just behind Serg in 9:05 (3:08 pace).

Another month and another improvement for this session. Felt great today. Beautiful cold, crisp and clear day well suited for fast running.

16km all up.

Bizarre Journey

Still suffering with this cold - slight headache, slight sore throat and very tired at work but not bad enough to feel as though I can't get out and run. So ran home after work. Running felt great - completely opposite to how I feel sat in my office chair.

Was strolling along very easily (30:27 at Toyota Garage) and then noticed a lot of traffic along Military Road. Reached Spit Bridge to find it was jammed open - see report here....http://www.smh.com.au/news/national/broken-bridge-causes-gridlock/2008/06/23/1214073146841.html Just happened to bump into Kevin Ferry (Strider and on the HuRTS email distribution) who was stuck in the same predicament. The only other route by foot is across Northbridge and Roseville Bridge which would add about another 17km. The alternative was to run back to the City and try to find a cab along the way. So, instead we decided to have dinner and a drink at Harry's Fish Cafe (the first building on the other side of the bridge in the picture attached), sitting by the window waiting to see if the bridge got fixed. Just after we saw the news reporters taking shots, an entrepreneurial water taxi driver poked his head in the window and asked if anyone wanted a lift to Manly - $20 a pop. So the whole restaurant jumped in. Just as we were chugging along in the boat under the Bridge (by now 10pm), the Bridge came down.

Very strange but very entertaining. Didn't do any good to my cold though as it was freezing out there and I was only in shorts and a T-shirt.

About 10km for the shortened run.

Back to Manly Flat

Took the last two days off feeling crook with a cold. Couldn't face another day off and the cold didn't seem to be progressing so decided kill or cure was the only option. Jogged down Suwarrow in the pitch black at 6am this morning and planned on running 3 loops of my flat 10km route getting progressively faster. The session worked out perfectly. 10km loops went:

42:50, 40:16; 38:01.

Felt better as the run went on. Normally I struggle from 20km but was running the second loop looking forward to picking it up again on the third. A real confidence booster - Thursday proved that my speed is OK and this session showed the endurance is fine. Just need to make sure I don't go mad in the first 3km at Gold Coast and a PB must be on the cards. Catching Dave Sweeney may not be so straightforward though as he seems to be flying in training.

Jogged home after for 31km all up. Shoulders and neck feel stiff now so just hope I haven't made myself more ill than I should have.

Beautiful day when the sun came up. Clear blue skies, cool and no wind. Manly looks great at this time of year without the crowds. Bumped into Pete Walker running with the pram near Shelley Beach.

HuRTS Mona Fartlek

This one hurt today. Better turn out than ever (Serg, Charlie, Tucks, Durante, Muz, Robbie Neal (first time appearance), Thurston, Fats, Kanser, MC, KMK, RMR and a host of others) set it up for a quick one. Serg and Thurston went off quickly running sub3 mins per km for the first 90 seconds, I then made sure the floats were kept honest - they ended up being run at about 3:30 - 3:35 per km. We managed to hit the top of each of the hills just before the floats ended which made life a bit easier. The trick to running this session well is to put the effort in on the first two 60 seconds reps heading up Art Gallery Road.

Reached the Stone Gates with 20 seconds to spare - dawdled as we reached the road as we still had 5 seconds to go and didn't want to run down the hill! At this point Serg and I were about 10m ahead of Tucks and Robbie, with Thurston and Durante just behind and Fats and Muz just behind them (not sure whether Fats and Muz reached the Stone Arch or not - this being important as I'll be ordering the T-Shirts shortly).

Just tried to keep the speed up on the way back - Serg and I running together, with Durante until Farm Cove when he dropped off slightly. All up 6.1km averaging 3:19s on the way up and 3:13s on the way back. Knackered at the end.

3.5km jog back for 10km all up.

Long Wednesday run to work

19km run to work via Queenscliff lagoon with the usual 4 marathon pace stretches. This run was my bread and butter last Spring and I'm sure it was the reason I ran a good Sydney Half. I did it every Wednesday during August, September and October - basically as a punishment session following a disappointing City to Surf. My quickest time back then was 82:09 (and never varied more than 90 seconds from that). Today I ran it in 78:57. This is my problem at the moment. The training seems to be going really well but the performance in the races just doesn't seem to back it up. I'm hoping this is because I haven't been tapering and that the right preparation for Gold Coast will put that right.

Beautiful day this morning - finally the rain has cleared and it was bright blue skies with no wind. Felt very tired - particularly at the start of the run with recent training in my legs. Managed a very controlled run up Parriwi Rd - feeling better than I've done it in ages. But struggled on the quick reps along Military and particularly the Harbour Bridge.

HuRTS 14 x 3mins

I always think of this session as being the least onerous of the Tuesday sessions, but in fact it involves more fast running and more "time on feet" than any other session we do. The reps were all between 950m and 910m, which works out at averaging 3:09 to 3:17 per km per rep. The 3:17's felt comfortable but the 3:09's felt as though I was having to put effort in.

Good crowd today - the front group was myself with Serg, Durante (going very well), Charlie and Steve Thurston with Ray occasionally bobbing in and out and Tucks occasionally putting some effort in (generally he looked as though he was running them at marathon pace). Loads of others including Tim L, Kanser, MC (who looked very strong today finishing the 14th rep quickly), KMK, RMR, Muz, Springer (making a long anticipated re-appearance), Enda etc.

Felt tired from the very start as a result of recent training but running quickly when tired is what I need. 1km run there and 2.5km warmdown for 17.5km all up. Not looking forward to tomorrow's run.

Seems that Bec wasn't faking her pull-out of the Mini-mos. She, Billy and Kirst have all been diagnosed with Tonsilitis. If you don't see any posts in the next few days, you know what's happened....

Easy Monday

15km route around Centennial Park with Springer, Ray, Kanser, Durante, MC and Steve Thurston (Durante's workmate and ex-8:31 3000m SC runner). Nice and easy. Cool and wet. 65:18. Didn't feel yesterday's run in my legs as much as I had expected which is good as it's a big 2 weeks ahead.

Long Sunday incorporating Mini-Mos (6th in 34:39)

Ran to Mosman (7km in about 31 mins), quick few strides then ran the Mini-mos. Strangest start as the preferred runners had acres of space. A few stars (Marty Dent, Scott Westcott etc.) and then me. Set off quite quick just behind Jeremey Horne (Tom Crasti going off even quicker with the real guns) and went through the first 2kms in 3:08 and 3:17. Then the hills appeared, the wind started to blow and being in no-mans land, it was just a case of trying to keep it honest against the watch. Clocked 4km in 13:30 and 6km in 20:24. Went the wrong way a couple of times, once when Tim C who was doing the Striders STaR shouted out to me. I was doubtful of the previous turn so stopped, started to run back then realised I was right the first time. The marshalling was very average, at the next turn there were two ladies who were facing the wrong direction accepting a cup of coffee when I approached - I had to shout out to them to work out which way to go. KMK was getting closer as a result of this. Very hilly final section to finish 6th in 34:39. Worst 10km time in 2 years (first time over 33:30 in over a year) but in the context of a tempo run in the middle of a long Sunday run it's not too bad.

After the race I ran for 7kms to the pick up point for Bec but received a call from Kirst saying she was still ill so then ran home. Very tired when I eventually got home - a little over 30km in 2:05.

Easy trundle

Very easy 8km around Manly route including an extra section to the pharmacy to get some Nurofen for Bec (not good news with her first race tomorrow). 35:51. Picked up our numbers today - Bec is number 2133 and I'm number 5. Hopefully it will mean people will think I'm in the ilk of Marty Dent, Brett Cartright etc........ but just having a bad run.

Flakey - Durante is easy sub-9 these days. He was 9:03 back in November run by himself and is much fitter now. I just don't think Kanser realises how painful the final 3 laps of a 3km race are.

Easy Friday

11km easy run around Botanical Gardens to under the Harbour Bridge and back. Met up with Durante, Serg, Enda, Kanser and Springer. Nice sunny day but a bit of a cool breeze. Passed Rich H, Christian and Hamburglar (the old ING team) running the opposite direction.

Kanser offered $1,000 on Durante beating me over 3000m. I'm considering taking him up on it but might need to lay off my risk a little. This was after he heard he ran 3:56 over 1500m in Year 12. He's been eating a few pies since then though so I'm a little more confident...

HuRTS Hickson Road

Was dreading this session as my legs still felt tired after the last couple of days and this is not the session to go into feeling anything less than on top form. No Tucks or Charlie (absent since SMH Half) but Serg, Durante, Ray, Kanser, the Judge, Muz, MC, KMK, RMR, Tim's L and C, Mat K and Rich M among others all showed up making it a good crowd.

Reps went as follows:

3:35; 3:28; 3:32; 3:25; 3:30

Legs felt tired all the way through so pleased to still keep the times consistent. I'd feel OK for the first 200m, struggle in the middle part of each rep (dropping off whoever I was running with) then would feel stronger in the final 300m and make up some ground. Ran reps 1 and 2 just behind Serg. On rep 3 he and Ray (finally making some effort in these HuRTS sessions) set off like hares and were a good 50m ahead at half way before slowing in the second half. Durante came up to my shoulder on that rep. Rep 4 Serg and I started 7 seconds behind the main group and found it easier chasing people hence the good time. Rep 5 I ran with Muz who dropped me at the bridge before I caught him again in the final 50m. Durante, KMK and the Judge ran a blinder way out front.

Pleased with being able to cope with the speed session after yesterday's long one. I'll repeat this format in the weeks up to Gold Coast. Have now booked flights and accommodation so it's all on and I'm getting excited about it. This race, City to Surf and JPMorgan NYC are the races I'll be tapering for in the near future.

Will be interesting to see how Durante and KMK fare against each other on Sunday. Durante should have him easy based on training sessions but it's amazing what a little confidence can do.

Added a photo of me and Mags at the weekend for the family, showing how much she's grown up recently...

Longer Wednesday

AM: Run into work after dropping off Billy. Added the usual 3 marathon pace stretches which felt good although I struggled over the bridge after really putting an effort in up Parriwi. 24:04 at Spit Junction and 53:05 all up (quick).

Lunchtime: Very easy 10km around the Botanical Gardens and Opera House to OPT and back, running with MC for the second half. 43:52. Bumped into quite a few running Corporate Cup, including Pete Truscott and Inhisshadow (plainly as keen to keep fit after becoming a father as I was), Springer and the Judge.

HuRTS 45mins Fartlek

Not quite as big a crowd as last time we did this but still a good showing including Tucks, Serg, Muz, Ray, Kanser, Tim C, MC, Enda, Mat Kaley and with Fats joining after 5 mins. Felt comfortable from the word go today - probably as a result of taking Sunday off. I'll remember that in tapering for Gold Coast Half. Pushed the pace so so that by the Sebel it was down to Fats, Serg, Tucks and myself and then at the turnaround it was just Tucks and I - Serg suffering after a big run on Sunday. Turned at the end of the Hickson Road rep - so further than last time. Picked up Serg on the way back and the three of us just pushed on through to the end. Tucks said he clocked 10km on the Garmin at 33:49 and we finished at the final lamp post just short of the stone gates for 13.25km in the 45mins (3:23 per km).

Good session. Bit of a pick me up after the weekend but need to convert these sort of sessions into races.

Post script

When we were away in the Blue Mountains this weekend we came back to find a possum had built a home in the bookcase in our kitchen. We only discovered this this morning when all the fruit in our fruit bowl was half eaten. At first we blamed Charlie until Billy actually spotted the possum. Kirst tried and failed to eject him all day so it was left to me when I got home. Finally managed it (and have blocked the catflat which he entered by) after taking a few photos. Here are a couple. The elder two kids thought he was fantastic, but Charlie was completely freaked out by him. In fact, you now only need to say the word "possum" and he bursts into tears.

Bilpin Monday

1 hour around Bilpin on a cool misty morning. Beautiful running weather.

Striders 10km - North Head - 10th in 33:00

Well, it was all set up but I was just a bit mentally weak. Had a telling conversation with Serg afterwards where he said he got to 7km and thought; "it's just a 3km rep from here". I got to 7km and thought; "if I just hold this pace I shouldn't be in too much pain".



Set off sensibly with Tucks. I didn't wear a watch and heard only one split - 1st km in 3:10 which was good. I just ran with Tucks and one other chap for the first 4km - Serg having gone off quick with the large front group and having dropped off the back. Then between 4 and 5km up the hill Tucks dropped me and closed in on Serg. From then on I was by myself. I found I was running quick at times but obviously losing concentration and dropping further off the pace at others. I finised with a quick last km but without a clock at the end I had no idea what time I had run. To discover I missed out on a 32:xx was disappointing - I'd have done it if I had a watch on. Most disappointing thing though was not being able to push myself into the pain zone - finished feeling as though I hadn't given 100% which I hate.



Lessons learnt were:



(a) wear a watch - always seem to end up by myself and the watch is the only way to keep things honest in those circumstances;
(b) need to introduce more tempo runs. Interval work is great but tempo runs teach you how to endure pain;
(c) start working my Wednesday run more, either through marathon pace work or length or both. I feel as though I'm wasting it at the moment.

Some great runs by the HuRT squad. Particular mentions to Kanser on his 34:15 pb - a great run meticulously planned and perfectly executed. Great to set a target and see it through. I knew he was on for a big one based on his pre-race nerves. KMK had a great first ever 10km in running 34:07 and Mat Kaley ran 33:50 - a 70s improvement from Lane Cove. Serg showed great bottle to fight back from being dropped by Tucks at 6km.

Easy Friday

9km at 4:40 pace around the Botanical Gardens with Muz, Serg, Durante and Ray. All set for tomorrow but a shame that Robbie won't be there. Serg can hardly contain himself - he had to have an ice bath last night to calm himself down. Conversation went a bit quiet when he explained that it was his Dad who added the ice......

Big showdown set for Kanser and the Tiger. I've got money on Kanser so I don't want any mental weakness. Hopefully Uncle Dave will be pacing him to a low 34 time which I think will secure my money even if the Tiger decides to make an effort. Fingers crossed for MC. If you're reading this mate, my advice would be to ditch the watch and just race it. There will be plenty in the 34 bracket. RMR is a shoe-in for a 36:XX.

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.