Easy Friday

Out today with a good crowd of Serg, Kanser, Shandyboy, Durante, Benny Saint, Clyde, Tucks and bumping into Tim C along the way. The usual Monday route in about 63 minutes. Felt pretty tired towards the end so I think I've still got a bit of Six Foot in me (that sounds rude).

Went to Northside Runners this morning to get a pair of shoes with a shallower heel following the Doc's advice and settled on a pair of Nike Structure Triax after testing out a load of different types. Haven't worn Nikes since I was 14 years old so will be interesting to see how they go. Also tried a pair of "Newton's" which are specifically designed for people like me with a prominent heel strike (look at my photo approaching the finish line of Six Foot below). They felt weird but will have a word with the Doc to see if he thinks they are worth a try.

Edit: Just updated the race calendar. May and early June looks busy. Great prep for the marathon though.

HuRTS Mona Fartlek

Yesterday, saw Carl in the morning with my quads still screaming but my heel absolutely fine. Then saw Dr Kuah in the evening. He seems to think it's more likely to be "insertional tendinopathy" as opposed to retrocalcaneal bursitis but I'm having an ultrasound next week to determine which. The tendinopathy will be easier to treat (prevent coming back) so I'm hoping it's that. He seemed to think my shoes were the main problem, as well as calf tension. He said not to stop running but just to take it easy.

So popped down to HuRTS for Mona Fartlek and ambled around the back with Ray and Chris G. Useful to take the floats easy and stretch the legs on the faster bits. Easy jog around Farm Cove at the end for about 9km all up. Durante was flying, making the Stone Gates (which no-one has done in a while). He's the man in form at the moment and my Head to Heads could take a bit of a battering. Still had a slight headache from last night at Hurricanes and the Beach Road. The usual trash talking (particularly from Timmy and Kanser). Wildman has gone soft. He's so fit now he can't hold his beer so I'll have to rename him Pussyboy. Durante had to drag him home early after he started waxing lyrical about the 20 year old girls in his squad....

Six Foot Track - 16th in 3:53:38

This is an event like no other. I say event as it's not really a race. Even on the start line I wasn't nervous - just standing around listening to all the lighthearted humour and soaking up the spectacle. It can't be a race when you're averaging over 5 mins per km and at any time feel as though you could run faster, but know that if you do you may blow up in 5kms time. It's a strength endurance test, and probably the toughest one around.

Most of the HuRT Squad lined up together 2 or 3 rows back. The gun went before I was ready and just after my Garmin had switched off from satellite mode so I spent the first 20 seconds jogging trying to locate satellites. It finally locked them in so I concentrated on the task in hand and found myself picking my way down the steep stony section before the Nellies Glen steps next to Tucks. This is where I realised my first (and biggest) mistake of the day - choice of footwear. I chose my old racing flats with the heel wedges, partly due to the wedges making things easier on both achilles and partly due to the benefit of the light weight up the hills. They had both of those benefits but I could feel every single stone through the forefoot. My feet are still bruised now. They slowed me down on the downhills - particularly after Mini-Mini saddle and at the very end.

Finally got to the bottom of Nellies Glen and stretched out a bit. Found myself running 3:43 and 3:40 splits feeling as though I was running 4:10's. Caught Andy on this section then Dicky H and Chris G. Then Tucks caught up again soon after and we ran together all the way to Cox's River. He pulled ahead slightly on the final 2km of the technical section as I still wanted to feel fresh at Cox's. Waded through Cox's, took on a gel and Hi-5 drink, had a wee then set-off up the hills to Mini-Mini. I got to Cox's in 1:10:02, bang on schedule. Tucks was nowhere in sight, and remained that way for the rest of the race. He ran incredibly strongly from Cox's onwards which shows what strength in reserve he has. I reckon the hills up to Mini-Mini are the hardest. You still run them as you haven't given in to walking yet but despite this they are some of the steepest. I ran most of the way to Mini-Mini overtaking quite a few runners as I did. Hobbled down after Mini-Mini (bloody shoes), waded through another 2 rivers (where did they come from?) then started on the hills up to Pluvi. Overtook Tim Ashby here who muttered something about "this being ridiculous" (he wasn't wrong) and generally went the whole way up with Adam Jordan and Trevor Jacobs. They ran (in a sort of Cliff Young shuffle) the whole way, whereas I would walk with a long stride the steep sections then run quite quickly the flatter sections. This way, I would catch them up on the flatter sections as well as stretch my legs a bit. I think it pissed them off though. Overtook Brendan Davies near the top of Pluvi and then Cameron Arnold right on the summit. Took on more gels and bananas, hi-5 and water (the aid stations always seemed to appear just as you needed them) then set off along Black Range. Pluvi was reached in about 2:17 - again, bang on schedule.

I was hoping to get into a good stride here and count down the kms - first to 30km and then in 5km sections. However, 26km to 30km seemed to take ages. There's more hills than I remember and I was plodding. If I got a split under 5:00min p/km, I would celebrate. I passed Paul Arthur at this stage and then saw Ray up ahead. Seemed to take ages to drag him in and I hardly flew past him. We had a brief chat and I slowly eased ahead like two ships drifting in the sea. From here on in I was largely alone save for the cheering bystanders who temporarily lightened the mood. I passed one bloke struggling badly just before Caves Road, then was passed by another at about 40km who flew past me telling me to hang on in for a sub4. I fell down some slippery steps just after Caves Road but just landed on my arse. More painful was the sudden cramp in my thigh trying to stand up again. Finally got to the top of the hill above Jenloan Caves signalling 2kms to go. However, the joy at being so close to home is tempered by the fact that you have to navigate the most painful part of the course - a steep rugged downhill. My feet were killing me. I couldn't just let go and run as I would have fallen off the edge (about a 400ft almost vertical drop) so had to run putting the brakes on which was agony on the thighs. Was just about holding off the cramps but it was close. Then the final run in which makes it all worthwhile. The MC calls out your name and you get a huge round of applause. Crossed the line with hands aloft in 3:53 - a 19 minute PB, but who's counting.

Great runs by Tucks who powered ahead for a 3:42 and Terence who I didn't see for the whole race but finished 4 minutes ahead in 3:49. The HuRT Squad backed up well with Ray holding on for a 3:57, Richard Green getting under 4hours for the first time for a 3:58 and Chris Graham as consistent as ever in 4:02. Muz had a good first run for a 4:06 just behind Andy. Tim A and Dicky H struggled in the second half for 4:25's or thereabouts. Charlie just missed his target with a 5:02. Both Dicky H and Ray continued the HuRT Squad tradition of requiring Oxygen and a drip from the St John's Ambulance tent.

Great few beers in Caves House with Charlie, Tucks, Muz, Andy, Dicky H, Ray (who looked drunk despite being a teetotaller) and Terence, then home where I crashed out. Bit disappointed to miss out on the team prize but Gramps Army are just too strong.

Thighs are killing me still now. Weird thing is that my heel bursar is fine. Still seeing the specialist on Wednesday though as I need to sort it out before continiung marathon training. This race has taught me that it's all about the kms.

Will be back again for this one.

The Bet

Training this morning with Carl and massage with Gary this afternoon (for which I got paid $23 after cleaning up on two $50 bets recently). So another bet had to be laid and Serg was in the wrong place at the wrong time.

Caught up with Benny and Clyde, Serg, MC and Durante for the usual Centennial route but I cut short at the Fox Studios gates for a gentle 12km. Just before peeling off, the conversation turned to Benny's great 5km run where we were working out splits per lap. Turns out it's about 65 seconds per lap, to which Serg says he could stay on board for about 1500m on the basis his PB for 1500m was 4:05. However, he went on to say that that mark was "pretty crap" and that it should be well under 4:00. With my PB being a good 19 seconds slower, I challenged him that he'd never get under 4:00 for the rest of his life. Serg immediately grasped my hand like he was settling the takeover of Rio Tinto and said "how much?". I said $200. He said $500. I said you're on. He quite gracefully offered up a time limit of 3 years. Clyde said we should index to CPI. I agree. So watch out 11th March 2012. I think Serg will be somewhere in his 40's by then so should be interesting. If he and Gary find a race to pace each other I may have to go and speak to Westpac.

Of course I have huge respect for Serg as a runner, but a 3:59 1500m is very different to a 68minute Half....

Further banter yesterday between Serg and Muz has led me to introduce a head to head table on the blog for 2009. I've added CT just because I know a runner of my inferior ability comparing himself to him will piss him off. DNF's count as win's in my book. Let me know if you want to be added to the list...

HuRTS - 6 x 5mins

Training is following a familiar pattern at the moment. Haul myself out of my office chair at 12.10pm. Limp with sports bag to the lift. Get changed in changing rooms feeling sore in both achilles and the legs. Start jogging to the rendezvous point at about 8 mins p/km wondering how I'm ever going to do the session. Meet the lads. Quick chat. Everyone looks fitter and more keen than me. Set off. Feel terrible. Barely able to move legs and struggling at 3:40 per/km pace. Feels hot and humid - is it hot and humid? Second rep - not much better. How come everyone has suddenly gotten so quick? Where has Durante's weight gone? When did John Binfield become so fit? Ah, at least Serg looks as though he's struggling. 3rd, same. 4th rep, starting to feel OK. Have we slowed down? Check watch. No, we're actually running quicker. 5th rep, feels good. I'm at the front! Pace is quicker again yet feels easier. Oh, here's a hill and there go Durante and John. I can't run hills. How am I going to be able to cope with Six Foot? At least my singlet looks good. 6th rep. All feels great now. Only doing 6 today so let's speed it up and see how I feel. Feels great - 3:17 pace. Stop for water. Have a short rest. Legs seize up. Start trying to jog. More painful than running quickly. When will I ever feel good again?

And then there were two....

Big crowd started for the usual Monday run today - new Dad Kanser, Serg, Muz, Dicky H, Mat K, Wildman, Springer and Dave Casey. Various drop outs along the way resulted in only Wildman and me finishing. 63:59. Felt very average for the first half struggling in the humidity but gradually felt better during the second half. Good stretch afterwards eased the heel - the nerve stretch for my hamstring (leg straight out in front of me but pulling the toes towards me) seems to work really well.

Getting excited about Six Foot now. Plenty of talk about it today. Muz is looking very sharp.

Medium Sunday

Just two laps of the 10km route today before Six Foot next week. I think my bioryhtmns are one day out as I felt great today, very bouncy and barely breathing. First loop in 42:06 and second loop in 39:57. The heavens opened on the second loop which made running down Manly Beach a dream (the tourists were in the pub) but the shoes got very heavy. Good practice for next week.

21km all up.

Striders 10km North Head - 5th in 33:22

Was secretly hoping for a sub-33 after some big weeks recently and a decent taper. But it wasn't to be. A good crowd showed up this morning and in the first 1km there was a breakaway group of 6 of us - Jeremey, CT, Trent Wood, Jan-Willem Schaar and Darren Moyle. We stayed together until 3km going through 1km in 3:10, 2km in 3:24 and 3km in 9:32. I was feeling good at this stage, but at the turn at the stone arch (much closer to the stone arch than the old turn was) I suddenly started to struggle. There's a long drag of a hill here and my legs suddenly went dead. Darren Moyle dropped off the back soon after and I quickly passed him but was in no-man's land from then on.

Went through 4km in 13:02 (a 3:30 which showed how much I had dropped off) but 5km in 16:20 so was still hopeful of a sub-33. However, 6km in 19:48 (a 3:28 which incorporated the hill opposite the fort museum) put paid to that. 7km was 23:07, 8km in 26:38 (again, that bloody drag of a hill) and 9km in 30:05.

Lesson learned was not to go out too quick. Some really slow kms in the second half. Wasn't helped by being by myself though. I thought the course was not as quick as the old course. Seemed to be hills all the time and in the wrong places. Most people had pretty average positive splits other than Tucks who ran even splits despite taking it easy in the first half. Weather was good - no wind but maybe a bit humid.

Some good runs out there. Timmy L is getting right back into it running a 35:50, only just ahead of Eoin who ran a 1 minute PB to finish in 35:55. Tim Cochrane was catching me towards the end and must have got under 34. Good to chat to Rich P and Dimitry afterwards.

Need to race more (as Dad said) - very hard to run fast times just off interval training.

HuRTS 10 x 400m

Woke up this morning feeling good for the first time in about 3 weeks. Heel was very sore after trying to do eccentric loading on it (will have to have a word to the Tiger about that) but actually felt as though I had some energy for once. May have something to do with ditching Kirst's plan for dinner and eating a load of carbs - I think I haven't been eating enough after upping the mileage. Probably has more to do with the easing up in training finally taking effect.

Headed out today to Rushcutters for 400s with Durante, MC, LF Charlie, Tucks, Dom, RMR, Stephen and a couple of others. Muz showed up late then went off to run hills. The Oval was closed for a match so we made an ad hoc route around the grass field adjacent (measured on the Garmin). I just did strides in around 76 secs per rep putting in 2 or 3 quicker ones. Durante was flying running 65/66's and MC was also going well just behind Tucks. Nice view at around the 100m mark which made a pleasant change from looking at Durante's ass.

Beautiful day today (clear as a bell and not too hot) but I hear the weather in Melbourne is not so good which is a shame for tonight's race. Good luck to Steve, Ben and Tim. I was wrong on the pacing job, Steve's racing so all the best mate.

More easy stuff

Easy 14km around Centennial once and cutting down the steps on the way back with MC, Serg, Wildman (who cut short), Clyde and Andy. About 4:35 pace. Saw Carl this morning and Gary just after so the legs have been stretched and pummelled. Back of left knee slightly sore on hills. Left heel slightly sore.

Non-HuRTS

Missed HuRTS lecturing at UNSW so ran home instead. Fairly easy although faster than normal. Would guess at 56 mins but I buggered up pressing the start button on my watch.

Post Script: Huge congrats to Kanser and Olivia on the birth of Cara Lily. Expect to see many duels between Cara Kane, Nia Tuckey and Maggie Highnam in the future.

Easy Monday

Usual Monday route with MC, Muz, Serg, Wildman, English Andy and Gerry. Felt very easy today after yesterday's rest. Wildman and I found ourselves alone out front after about 2kms as the group fractured. Ran all the way with him. 1:03:26 for the 14.36km (4:25's). Will be interesting to see if he gets the pacing gig for Thursday evening at the Melbourne Track meet. Should be a great race. Birmingham should win it (of the Aussies) but will be interesting to see if Gregson takes him on.

Edit: Just heard that he got it so will have to set the recorder for Channel 10 when it's broadcast.

Saturday long tempo

Missed Friday due to forgetting to take my running kit to work so Saturday's planned short tempo was replaced with a long tempo. Jogged down to the Roundhouse and planned on running 7 laps of the 2.5km circuit keeping all the kms under 4:00 per km. Worked out fine. Km times were as follows:

3:57; 3:55; 3:56; 3:55; 3:56; 3:54; 3:57; 3:55; 3:53; 3:52; 3:51; 3:52; 3:51; 3:51; 3:49; 3:43; 3:44; 3:37 (pace for 0.5km).

Overall average of 3:52 (17.53km in 1:07:47). So all nice and consistent and felt pretty comfortable until about 14km when the pace picked up slightly knowing I was approaching the final lap. Felt pretty worn out afterwards mind. 117km for the week (again).

No run today. Was at Ken and Emma's 40th party last night and hit the lemon and lime daquiris pretty hard only getting in at 3am. So today is a write off. Happy to ease down this week in any case.

HuRTS Hickson Road

Powerco sale settled yesterday after months of negotiations so went out and celebrated with the banks, not getting back home until 2am. As a result, I wasn't in the best shape for this session although it was useful for sweating out some more booze. Relatively small crowd today with MC, Tucks, Kanser, Durante, Enda, Phil W, English Andy and even Serg but not many more. Felt bloody awful on the first rep running with Andy and Enda but then gradually felt better each rep I ran. Suddenly on the 4th it all felt easy again so gave that one a blast tussling with Durante all the way until he put on a burst at the end. Pleased with the time for that one considering I cruised the first 200m. Times went:

3:50; 3:35; 3:43; 3:22; 3:43

Kanser was flying before pulling up on rep 3 with a calf injury. Hope it's alright mate. Durante was looking easy and Tucks' inexorable rise continues...

PM: Easy run home. 30:50 at Toyota Garage, 58:24 all up. Felt great (much better than lunchtime) but heel is sore so have taken Voltaren.

Wednesday MLR

Session with Carl first thing doing a lot of stretches and work on the legs.

Good turnout today of the Chairman, the Saint, Wildman, Durante, Kanser, MC, Clyde, LF Charlie and Kaley. A few cut short along the way leaving only Clyde, MC, the Saint and myself to finish in 1:20:29 (4:24's). Nice run. Knee no problem but bursar was a pain the whole way - mainly due to the calves being so tight following Carl's work this morning.

HuRTS 45mins Fartlek

I reckon this is my best session. Was feeling good after yesterday's run so decided to push it today. The weather didn't help though - bloody hot and no wind or cloud cover. I set off with Tucks on the first rep and we looked over our shoulders at 45 seconds to see that no-one had come with us. The Chairman (fresh from his Hussky Tri victory) caught up heading past the ABC Pool and we ran with him until halfway along Hickson Road. Reached the turnaround point much shorter than usual (just before the speed trap) having averaged 3:31's. Tucks told me to push on when under the Harbour Bridge on the way back so from then on I was by myself and couldn't see anyone in front to chase. Reached the 10km point in 35:20 (3:32's) then struggled around Farm Cove with the fast sections getting noticeably slower. Saw Terence and Kanser in front from Mrs Macquarie's chair but I didn't have enough energy to try to catch them. Finished the 45mins at 12.54km (3:35 average pace). Felt good on the fast stretches but it was the heat that got me on the way back. No-one got back to the gates in the allotted time today.

Knee is a lot better. Heel same as ever. Pleased to have a bit of energy back. Will double up on Thursday after the dreaded Hickson Rd. Just want to get through this second 120km week now and ease back next week.

Easy Monday

Usual Monday route with Kanser, Wildman and Serg - MC, Ray and Springer were behind although Springer ran back with us. Easy pace and the first run that I've enjoyed since last Tuesday. Knee felt better after rubbing Voltaren gel in beforehand (although could still feel it on any hill) and heel wasn't too bad. Hot though. 64:21 for the 14.77km (4:21s).

Great performances over the weekend. The Chairman won the Huskisson Long Course Triathlon with a time that would probably have placed him 3rd in the professionals. We know how good he is at running but his swim and bike times are even better. Ray won the Equaliser.

Different Sunday

Late night at Ken and Emma's last night only getting to bed at 1.30am and I was kicked out of bed at 7.30am and told to go and pick up the car. So did 2 flat 10km loops plus 7km up to Balgowlah Heights. Felt bloody awful for the first 7km, sore knee, sore heel, tired plus huge hangover. Sot into some sort of rythmn from 7km to 20km where the average pace was brought down to 4:24's before struggling from then on particularly up the hills in Balgowlah Heights. 27km in 2:02 for 4:31's average. One of those runs where you're just pleased to have done it, although I'm saying that frequently about my running at the moment.

Nice afternoon in Vaucluse at Kanser and Olivia's pre-baby get together. We was robbed at Volleyball.

Manly 15km

Plan was for a steady run, starting easy then increasing the pace to try to get down to 4mins per km. Just about went to plan. Started very slowly but felt terrible and incapable of going any quicker. Tendon under left knee was sore, heel wasn't great, cold is lingering on my chest and I felt knackered. Then after about 3km I got into a rythmn and the run got better from then on. Km splits went as follows:

4:38; 4:25; 4:07; 4:08; 4:10; 4:08; 3:57; 3:49; 3:46; 4:13; 3:54; 3:42; 3:36; 3:41; 4:13.

You can spot the hills at 10km and at the end.

All up 14.70km in 59:11 (4:02's). 117km for the week. Struggling to get over 120km (was too busy yesterday but grateful for the rest). I guess it's my body imposing the 10% rule on me.

HuRTS Pyramid session

Small crowd today of Tucks, Durante, MC, Pete W, Ray, Chris G, Dom and a few others. The lower insider of my knee was sore - something that came on towards the end of yesterday's run. And I'm just generally very tired - increased mileage is definitely paying its price. Struggled to a 82, 2:49, 4:11; 5:48; 4:19; 2:52 and 82. The legs were just dead. Durante was drifting off in front and Tucks was struggling like me just behind. Pretty hot too. Probably about the same pace as January 15th but then I was deliberately taking it easy and had more than enough energy for two quick reps at the end. That was very far from the case today.

Heel still fine but inside of knee giving me jip when I lift it.

MLR

Usual Wednesday route but with a bigger crowd than usual of Wildman, the Chairman, Clyde, the Saint and Serg. Started very easy (top of Ocean St in 22:30 - 4:35's) but we started running sub-4's all around Centennial to bring it home in 1:18:05 (4:17's). I was pretty stuffed towards the end but it's not surprising having run about 47kms in 24 hours. Sun came out which made it pretty humid with all the rain we've had.

HuRTS 14 x 3mins

Huge crowd today, as big as I've known it. Everyone there other than MC and Serg. Had a really good session. Front group was myself, Tucks and Kanser with Fast Charlie and the Chairman just behind (other than for the final reps) taking it easy before the Huskisson Tri on the weekend.

We banged out the first 10km at a very consistent pace - none slower than 3:20 p/k and none quicker than 3:18. All felt comfortable until the legs started to feel a bit dead from rep 10 onwards. The final 4 reps were run in 3:15; 3:14; 3:14 and 3:09 per km each. Tried to stretch the left leg between all the reps - took 4 Voltaren yesterday to get the inflammation down as it had started to become permanently painful.

Tucks is looking strong again maintaining the pace the whole way. Kanser also looked strong although the poor lad was almost vomitting with the effort of trying to keep up at the end. Good to see Mike Race back out there again.

PM: Easy run home. Felt great. I love Voltaren. 30:48 at Toyota Garage and 58:17 all up.

Monday recovery run

Big crowd today for some rare sunshine. Wildman, Durante, MC, Kanser, Serg, Springer, Ray and Clyde all fronted up. Ran with Wildman and Clyde for the first half then circled back and ran with MC, Ray, Springer and Durante on the way back. 4:13's on the way out and 4:23's on the way back. Felt very easy although I seem to be developing a high cadence, stunted stride length running style. Perhaps all marathon runners end up running like Jeremey Horne. Albeit not quite so quick.

Same Sunday again

Very frustrated about missing out last night. Conditions looked perfect and the times were great. DrJH running 31:43, Earl (who I beat in the 5km) running 32:03 and Ray having a great run to clock 33:18. Woke up this morning feeling a lot better and after a lazy morning headed out at 2pm for the same route as the past 2 weeks. Intended to take it very easy being careful about the cold but was chugging along nicely with no effort - probably due to the 4 day taper and cool (but wet) conditions. It bucketed down about 3 times during the run but the only problem with this was making my trainers very heavy which put some more pressure on the achilles, both of which were sore.

Reached the Stone Arch in 70:00 still feeling fresh so I knew I was on for a quick one. Bumped into Mat Kaley on the Fairlight path so he turned around and we ran the final 7km together (Mat pulling me along for the final 2km). Finished in 1:59:20, a 2 minute PB. Just planning a heavy block of training for the next 3 weeks with no distractions.

Sick

Got Man Flu. Won't be running tomorrow.

HuRTS Gate to Gates

Wednesday - early morning strength training with Carl but no run as too busy for the rest of the day. Considered running home but I'm feeling pretty tired and flat so thought it best to rest up before Saturday.

Thursday - jog down to Farm Cove for Gate to Gates (8 x 909m off a 2 minute rest). Good crowd with Kanser showing some speed up front with Tucks, just ahead of the Chairman and the Judge. I milled around at the back running through them in 3:20-3:30's. But to be honest, didn't feel capable of running much quicker. Still feeling very flat and worried about Saturday. Also have a niggly cough that's started. Blah blah blah.

HuRTS 4 x 3km

Look at June 24th 2008 and July 22nd 2008. How on earth did we manage to run those times for this session? OK, it was a lot cooler and we had a big group upfront, but that's a mammoth difference. Today, 10 minutes was reached about 15 seconds short, then 9:47 from the Stone Gates back to the Opera House Gates, then reached 5 seconds short, then 9:36 for the final rep. It was me, Charlie and Tucks up front with Dicky H just behind and a number of others missing. Bit worried about the weekend given the huge gap in training times. However, console myself with the fact that on July 24th 2008 I ran a hard tempo run home which was a pb at the time and which was almost 2 minutes slower than I ran last month. Perhaps I don't push the HuRTS reps as hard these days - I certainly don't feel as though I want to spew with stomach cramps which was quite frequent last year. Perhaps I'm just tired from the weekend. Did feel pretty heavy legged today and lacking all bounce. The first rep in particular was a real struggle. I'll take it easy for the rest of the week.

Tucks is getting right back. He was with Charlie and I all the way on the first two reps and only fell off slightly on reps 3 and 4. Charlie was flying on the final rep. John Binfield is also getting very strong.

Recovery Monday

Southerly change brought much cooler weather today (down to a chilly 22C) and much nicer running conditions. Out for the usual Monday route with Kanser, Springer and Ray. Very easy 1:06:26 (4:30's). Need some sleep.

Long Sunday run

Too tired and hungover again to go out early so headed out in the heat over lunchtime. Same course as last week (Seaforth, North Head, Tania Park). Temperature was 32C but there was already a decent sea breeze so it never felt oppressive. Felt great today (although still wilted in the heat and hills towards the end) and the time showed - 2:02:26 (4:30 per/km) which is almost a pb for this course.

Some great results over the weekend - good to see Benny StL (hopefully) pick up a place for the World XC finishing 5th. I think the first 4 do so and Dent (who won) has ruled himself out. Also good to see KMK winning the B Race last night in the 1500m at the Allcomers finishing in 4:02 ahead of Chamkaur in 4:03 and DrJH in 4:07. Hoping to stay ahead of the latter 2 in the 10km next week but I'd never get close to their times over 1500m.

Photo above is taken from the Manly West swimming carnival this week. Check out the professional dive from a 7 yr old. I won't mention where Bec finished. Suffice to say the Manly West Carnival under 7's race would rival the English National under 7's race.

Striders Lane Cove - 7th in 34:53

Acted as the 35 minute pacer which I was pretty pleased about as I didn't fancy trying to race it given the heat, the big week and going out for the last 2 nights. Good crowd from the HuRT squad including Durante, Kanser, Dicky H, TB, Mat Kaley and Timmy L all set off together with Jeremey Horne hitting the front and Tim's Ashby and Cochrane, Dimitry and Darren Moyle also amongst them.

Went through the first 2kms in 3:24 and 6:48, then 3km in 10:21 after the Scribbly Gum hill. Was feeling great at this stage just rolling through comfortably. Durante, the Tims and Kanser were in front and I was in a group with Dicky H, Mat Kaley and TB. Went through 5km in 17:38 - just right as the negative split is about 20 seconds. However, didn't count for the conditions. The heat and humidity was starting to sap people's strength and Richard then TB fell off. We needed 3:23's from 7km onwards and Mat was holding on but was hurt by the hill around 8km. So I was then on my own closing in on the Tims and Kanser. Hit 9km in 31:40 so picked up the pace to make sure I got under 35. Great tempo run in the end and a confidence booster for next week. Good to see Durnate pick up 3rd spot and congrats to Dimitry on a great time in those conditions.

Missed Thursday evening and yesterday's run due to client commitments so only 112km for the week - was hoping for over 120km.

HuRTS Mona Fartlek

Smaller crowd on a hot and sunny day. Fast Charlie, Durante, Tucks, Terence, Kaley and Travis were the ones upfront with a bigger crowd further back. Set off in the front and could hear Charlie behind me for the first 2 reps before he held back on the 60's. Turned at the stone monument (100m short of the Gates) quite far ahead and then chased people all the way back. Short of the gates because of the heat and no-one to run against. The speed of the floats were what cost the distance - the fast sections were as quick as normal.

Jogged back over the route afterwards with Durante, Kaley and Tucks for about 10km all up.

After a call from Barbara I've agreed to act as the 35 minute pacer for the Striders 10km on Saturday morning. It's forecast to be 42C on Sat (and 44C on Sunday) so I'm now worrying about whether I can actually run 35 over a hilly course in those conditions...

Easy MLR

Run home but went via Cremorne Point, Mosman, Taronga Zoo and Balmoral to add some kms. 17.5km all up in a very leaisurely 1:24. Slow because of all the steps and hills in Mosman. Not as hot as recently but very humid - my shorts and vest were saturated by the time I got home. Ran in my new AdiStar Salvations - new version of the Controls. Bloody stupid name but they feel great.

Went out this evening to watch Slumdog Millionaire - great film.

HuRTS 5min reps

AM: Went to see Carl to chat about program. Will begin core work on Wednesday am's.

Lunch: HuRT Squad 8 x 5mins off 90 seconds rest. Big crowd, just like old times with the likes of Springer, the Judge, Tucks, Fast Charlie, Kanser, Durante, Dicky H, Ray etc all in town. Started very easily at 3:42 average per km but quickly brought that down to 3:30 then from 4 onwards they averaged 3:20's with the last 2 at 3:18 and 3:17. Felt very comfortable all the way through - great session. Big crowd of us sharing the lead upfront but many dropped out after 6 so that I was running with Fast Charlie for the final 2.

PM: Run home. Breathing fine, definitely easier doing this on Tuesdays. 31:15 at Toyota Garage and 59:26 all up. Felt good following the aches and pains subsiding after 2km. Legs started to stiffen up over the final 2km which made the heel a bit sore.

Big news on Six Foot is that Ray has entered! After years of vowing he'd never do it again, he's gone and entered again. It's just like women and childbirth. HuRT squad team now comprises:

Terence, Tucks, Dicky H, Muz, Chris G, Richard G, English Andy, Ray, Less Fast Charlie, Matthew Hook and myself. I reckon we're shoe-in for team winners.

Supposed Recovery

Usual Monday route with Wildman, Durante, Kanser and Kaley to start with, also picking up Springer for a while on the way back. Hot again (getting bored of reporting this - and it's forecast to get even hotter this week) so easy to start with but then the pace increased on the way back. Durnate blamed this on me but I thought it was Kanser's fault. He's getting far too excited about trying to beat me that he turns every training run into a race.

14.59km in 1:00:36 (4:09's) after averaging over 4:20's for the first half.

Mad Dogs and Englishmen

Kirst was swimming this morning so my slot was at 12.30pm - height of the day and 31C. As such, just took it easy with no intentions to speed up over the final 10km - just hoping to survive. Ran the Burnt Bridge Creek, North Head, Tania Park route (27.30km) in 2:04:40 (4:34s). Breathing was fine but struggled in the heat towards the end. Heel sore, have iced and Votarened this evening.

Queenscliff Nippers Champs this morning, Bec was 6th in flags and 3rd in the ocean run/wade. Billy was 6th in flags. Not quite the glory I was hoping for but good nonetheless.

Thoughts for the day:

1. The Brand Power girl has changed - first time in 9 years since we moved to Oz. Times they are a changin'.
2. Dead Poets Society is 20 years old.

Tempo Manly 7.5km

Had a night out in Manly last night and another steaming hot day meant my heart wasn't in this today. Managed 28:04 (3:48s) in the end not puffing too hard but the legs were tired.

Post Script: Congrats to Keith on a fantastic new Australian M50 record in the 3000m this evening - 8:59!

Easy again

Easy Monday route with Serg, Wildman, Kanser, Ray, MC and Durante in parts. 14.73km in 1:05:20 (4:26s). Hot (again).

Recovery run

Very easy 10.46km around and about. Felt terrible to start with and was worried about the effects of yesterday but then gradually started to feel better until the end when all was well with the world. 45.54 for 4.23s. Still bloody hot.

MLR with marathon stretches

Burnt Bridge Creek, Queenscliff, Shelly, North Head then straight home. Included three 2km marathon pace stretches along Burnt Bridge Creek, Manly Beach and the final 2km of the Striders North Head route. Fast stretches times were 3:29, 3:29, 3:27, 3:27, 3:37, 3:29. Overall 18.52km in 1:17:40 for 4:12 per km.

Went out in the heat of the day (32C) and suffered as a result. Was fine until 10km then really tailed off. Pushed the final 2km fast stretch but it meant I crawled home from Manly (had to walk part way up the hill) and the pace dropped from 4:05 to 4:12 in that final 2km with a couple of 5:XX. Suffered from heat exhaustion at home feeling nauseous and light headed.

Need to do this session more though. The sort of session that makes you hate training.

Holiday time

Heel was agony and hugely swollen after the State 5000m so took Friday and Saturday off and took Voltaren. Dread to think of what it will be like after the 10000m. Fine by Sunday so ste off midday from Seal Rocks towards Yagon campsit on an undulating unsealed road. Hit the beach after about 25 minutes and then ran straight along it, into a headwind, until I reached the end. Pretty tough going in softish sand. Elapsed time was 1:05 so turned around and ran home. Tail wind all along the beach and was easily running sub-4's all the way. All up 27.4km in 2:02:40 (4:24's). http://www.gmap-pedometer.com/?r=2518730

Monday, legs were tired so ran to Yagon campsite and back. 19:00 (4:18's) on the way out, 16:10 (3:39's) on the way back pushing the hills and stretching in between.

Tuesday, back in Manly. Hilly 10km route feeling great in 37:22 (20:42 at South Steyne).

State 5000m - 15:39:07

Rocked up to see myself in the B Race, AthleticsNSW having split the competitors into 4 races. The A race was basically Australian representatives whilst the B Race was recent ex-Australian representatives and some gifted juniors. Plus me. The C race was the people I normally run against.

It was hot. I was sweating just sitting on the train to get out there. Not only that but the wind had picked up and was strong coming around the 200m bend. Having said that, I was protected for most of the way from the wind by tucking behind a good group I was running with and actually found it a bit of a relief to step out into it every now and then to cool down.

Did a bit of a warm up (not that that was necessary) with Ray before nervously heading over the the start line. Saw Keith Bateman, Paul Arthur, the Tiger and others flying around in the C Race and thought what the hell am I doing in the B Race lining up with the likes of the Shepster (see comments of 2 days ago), Nick Cope, Caleb Wegener, Liam Ridings et al, all sub-15 runners. Quick chat with DrJH and Truscott before picking up my lane number (no.13, which about summed it up) and we were on the start line. Waited for what felt like an eternity before we were off. I settled into a comfortable position (last) but at least I was running right on the inside of the track. All I could think of during the first km was that it was typical that the one race Kirst comes to see me run, I'm going to finish last.

Actually felt pretty comfortable for the first km going through in 3:04 so pushed ahead of the small group of 3 I was in to catch the next group which comprised Chamkaur, DrJH and Brad White(?). We were running well as a group - stretching out with the wind then feeling as though I was treading on their heels while tucked in behind going into it. At 2km I was starting to feel as though this race was going on forever, the heat just seemed to sap all bounce from your legs. Then at 2.2km DrJH just stepped off the track. I couldn't believe it! How could he do that? It's almost un-Australian. Then as soon as he did it, I wanted to do it! Really struggled then as I'd lost my game plan and all these negative thoughts were running through my head. It was just like Lane Cove in November when all the boys told me 2 minutes before the race that Durante wasn't showing up! However, just dug in, got to 2.5km and thought, ok, halfway. Just count the number of metres I've run. 3km in 9:22. I got so involved in working out whether I was at 3400m or 3800m that suddenly I realised I only had 3 laps to go. Looked up and we seemed to be getting closer to a few of the runners ahead. Then at 3.8km, or was it 4.2km, don't know, Truscott suddenly seems as though he's only 30m ahead but then he too steps off the track! What's going on? I'll take that as a win I thought.

2 laps to go and people are being chewed off and spat out left right and centre. Caught 3 more over the final 2 laps, including Earl O'Brien (winner of my State 3km race in November) to finish in 15:39. Pleased with the time in the conditions. More pleased just to have completed finishing relatively strongly. Things are on track. Dad's PB remains for another day.

Great to watch the A Race. Steve put in a really gutsy performance to finish 6th in 14:20. I reckon he would have been close to 14:00 in good conditions. Amazing performance by Nipperess to outkick Jeff Hunt for the win (beating the likes of Tim Rowe and Westcott). He's really stepped up. If you look at my post on April 29, 2007, you'll see a picture of me leading Nipper half way through the Novice X-Country (he's the one in the St George red and white singlet on the right). That's how much he's improved.

Good to catch up with Timmy L, Tucks (and Nia!), Flakey and the others afterwards and thanks for the shouts. Timmy should have some splits to input tomorrow.

http://www.nswathletics.org.au/answ/live/

Just uploaded the splits. Looks like my km times went 3:05, 3:05; 3:10; 3:12; 3:07

Pre-race trot

Very easy 6km with Wildman, MC and Clyde. Hot out there. Bumped into Springer afterwards - another recruit for GCM. He's even booked flights.

HuRTS 14 x 3mins

Farm Cove is too busy so 16 of us headed over to Rushcutters to run it around the Oval. For the front group, 3 minutes is almost exactly 2 laps (at 3:20 pace). With the race in 2 days I only ran 8 and with MC at 3:30 (or a nudge under) pace. Felt comfortable. Getting nervous. Hot out there? Not enough water? Got ulcer. Perhaps a sign of peaking? God knows. Not raced in 2 months - can't be good. 3km race was off the back of a good build up. All the negative thoughts are flowing...

Dave Clarke was smashing the reps out today, with Muz and Durante next up running together looking strong.

Anonymous #1 and Anonymous #2, agree. You're right. Should just race it. But I've been through this dilemma a million times before. My problem tends to be I assume I'm going too fast when I don't have a watch and so slow down. Whereas when I wear one and check it, I realise I'm only running 75's or whatever and just dig in and get on with it. Ultimately I'm not really fussed with the time, more interested in who I can beat.

Easy Monday

Usual Monday route with Durante, MC, the Chairman, Terence and Tucks. Very easy (although there's something about running during a taper where you feel as though you just can't be arsed) running the 14.66km in 1:04:044 (4:22's).

Got my Adidas watch fixed for Thursday night (Garmin is too heavy). Getting excited now. Timmy L has agreed to do the lap counting so I think I'm all sorted. Just need to ease the pain on the heel which is slowly deteriorating.

Shortened Sunday

Couldn't get out of bed this morning after Wildman's engagement party last night so headed out at 3pm for 20km easy. Was going to run the usual 10km loops but Manly Beach was packed so headed up to North Head and then retraced my steps but back via Campbell Parade. 20.11km in 1:26:33 (4:18s). Felt really good today after yesterday's rest.

Good chatting to Ben and Tim last night (the latter obviously looking forward to the 5km on Thursday night) and met Sean Williams and his wife for the first time. Durante was batting his eyelids at Sean so I had to have a word and remind him where his loyalties lie. HuRT Squad will shortly be me and Kanser at this rate.

Easy Friday

Cremorne again with MC, Tim C, Clyde and Muz. 14kms averaging 4:44's. Felt great today but the heel was sore.

Big congrats to Kanser for his 2:41 in Dubai in not ideal conditions. A 5 minute PB plus feeling strong in the last 10km means there's plenty more to come. Hopefully he'll run Gold Coast if the missus allows.

HuRTS Pyramid session

Too darn hot. Another couple of degrees hotter than yesterday, although as I write the storm has come in and lightning is striking all around.

With it being so hot, me being pretty jaded and the heel being a bit sore, I decided not to kill myself today. Rolled around the session with Durante and Muz averaging 3:10's (compared to 3:00's last time) feeling pretty comfortable all the way. Put a bit more effort into the final two reps, running a 69 last lap (equivalent of a 62 second 400m) only to be overtaken by a charging stallion in the last 50m. The Chairman was pushing all the reps hard out front, with Dicky H, Terence and Kaley making up the remainder of the first group. Split into 3 groups today even though numbers were down with the heat.

Wednesday MLR

Out with Muz and the Saint for the usual 19km Wednesday route. 1:23:23 (4:33's). Me and Muz were trying to push it along but Ben kept on dragging us back - he really needs to work on his endurance.

Very hot today (30C+) and I was wilting in the sun by the end.

HuRTS Hickson Road

Some sessions just hurt more than others. I think I've settled into a comfortable regime with some of the HuRTS sessions recently. You can't do that with Hickson Rd. Every one of the reps hurts. Event the rests hurt - mental torture at the prospect of the next rep. I suppose it must be doing a load of good in raising the lactate threshold. Does that mean the other sessions are pointless? I guess you have to mix them all up as we'd all break down if we ran Hickson Rd twice a week every week. Great 5km training though. Just worried it may all be a bit too late and that I've not squeezed enough speed sessions in.

We split into two groups again this week - Durante, Muz, Dicky H and myself in the first group with Mike leading others including Terence, Tucks, Tim C, Pete W, Enda and Adam etc in the second. I really wanted to give the session a crack this week but first disappointment was realising that I'd left my adizeros at home so had to run in my heavy trainers. Still, set off at the front on the first rep and tried to make it quick. Groaned with disappointment at the end on looking at the time but they got better with more competition for the following reps. Durante was running strongly again pushing each of them just in front of Muz. After the first one, I tried to nudge the second half of each of the reps after tucking in for the first half. Times went as follows:

3:36; 3:33; 3:28; 3:33; 3:30

Quite a bit of wind on reps 2 and (particularly) 4 which slowed them down. It was hot too which didn't help. Exactly the same average time as for when I last ran this session at the end of October.

Nice jog back catching up with Kanser. Had a bit of a discussion on who is going to win Six Foot. He's convinced Uncle Dave will have it wrapped up but, great runner that he is, I still think it's a specialists event and that Fats will win again provided he's fit. Hope Amanda appreciates my loyalty.

Good luck to Kanser for Friday.

PM: Run home. Felt much better than last week - 59:03 but still feeling as though I was taking it very easy. I'll double up on Tuesdays from now on - Mondays are too close to the long Sunday run and doubling up on Tuesdays means the earlier speed session is more meaningful.

No double up

Usual easy Monday route with a good group including Wildman, Durante (before he headed off to tone his pecs), Tucks, Muz, Serg, Clyde, MC and Kanser towards the end. 65 something. Planned to run home but got caught in a meeting from 4.30pm until 10.30pm by which time I'd lost the inclination. Will double up later in the week.

Bobbin Head STaR

Headed over to Wahroonga for the Bobbin Head STaR. Picked up Dicky H on the way and runners in the 6.20am group included Tim C, John Binfield, Dennis and Mark F. Beautiful morning for a run and a fantastic route - plenty of bush and loads of hills. 4km straight up from Bobbin Head where Richard and I pushed ahead. Slow to start with (we were averaging 5:05's by Bobbin Head 17kms in due to the hills and bush) but we brought it down to 4:44's by the end with the customary quick finish. Felt very good from the top of the Bobbin Head hill onwards. Total of 30.81km in 2:25:49.

Picture taken yesterday just before Bec's party.

Easy Friday

Very easy run with MC, Durante, Tim C, Clyde, LF Charlie and Ray. 13.85km around Cremorne Point. 1:05:16 (4:43s). Heel sore.

Kids current favourite songs:

Bec: Hot and Cold by Katy Perry
Charlie: Poker Face ("Bubba Face") by Lady Gaga
Billy: Livin' on a Prayer by Bon Jovi

Guess which one takes after me.

PB time!

Missed HuRTS 400s today due to the world's longest meeting so ran home after work as a tempo but secretly hoping to have a crack at my PB. Put the effort in from the word go and didn't let up all the way. Bottom of Ben Boyd in 13:00, Toyota Garage in 24:30 (1:30 up from when I set my last PB) and finished in 46:21. A 2:24 PB, which was last set on 24th July, just before City to Surf. Pleased that the second half was still quicker than last time, when I was running hills well. Have got the metallic taste in my mouth now so I must have got the lungs burning pushing those hills.

Obviously hit a bit of form so looking forward to the next couple of races. I'm still convinced half of it is due to the adizero LT's. If you haven't tried them, do so.

Easy MLR

Usual 18.5km Centennial route with MC, Dicky H, Tim C, the Chairman and (wait for it) Tucks. Hot again so the pace was easy. Garmin ran out of batteries by the end but it was showing 4:28 average pace before it did so. Pretty fatigued but pleased with the way the week has gone.

HuRTS 8 x 800m

HuRTS was splintered today, with Wildman leading a group of renegades on a 3 x 2km session off 4 minutes rest. Sounded a bit easy to me so the rest of us (MC, Kanser, Durante, the Chairman, English Andy, Tim C, Terence (scarily showing great form after running 2:44 in Hobart 2 days ago), Pete W and others) set off for Rushcutters for 800s off 90 seconds rest. Reps went as follows:

2:22; 2:22; 2:21; 2:21; 2:18; 2:22; 2:22; 2:20

Was chasing Kanser on the first 6. He was flying today. Got close on reps 4 and 5 . He was only doing 6 as a taper for Dubai so by myself for the final 2. The Chairman was taking it easy doing 10 and Durante is still recovering from sunburn. Felt pretty comfortable - I find the 800s much easier than 10 x 400m (planned for Thursday).

Stinking hot such that we were searching for cover in between the reps. Very pleased with the session after the past couple of days training.

Doubling up

Lunch: Out with MC, Kanser, Wildman, Durante, LF Charlie, the Chairman, Ray and English Andy for the usual Monday route. Very easy today - 14.86km (slight detour due to erecting the outdoor cinema at Farm Cove) in 1:07:30 (4:30 p/km). Hot at around 30C although about 5C cooler than out West due to the sea breezes.

Evening: Run home. More like a slog. Very tired. 60:19. Would have been a lot slower but picked it up over the final 2km. One hour will be the benchmark for Monday nights over the coming months.

Plan is to try to double up one day a week in Jan, 2 in Feb and 3 in March in lead up to Six Foot. Will sort out the marathon schedule after that (14 weeks) as I should have a decent base by then.

Dee Why Dash

Sometimes everything just works perfectly. Headed over to Dee Why for the Striders STaR and caught up with Dicky H. The others in the 6.20am group included Peter and Jenny Truscott, John Binfield and Dennis Wylie. Very easy pace to start with but there are some monster hills to clim to get up to Belrose so was happy with the slow pace. Started to speed up a bit on the way back down and put in 5km in about 20 mins heading around Queenscliff. Was just Richard and I left at this stage and we struggled up the Griffin Road hills to round out the 29.40km in 2:13:48 (4:33 pace). Not bad considering the early pace and the size of those hills. Made me realise how much tougher it is to do the long runs with hills though as I was struggling towards the end.

Beautiful day with a gentle cooling breeze made for perfect conditions to jump into the surf at Dee Why afterwards. Headed over to Queenscliff for Nippers afterwards to see Bec win the Flags and the surf paddle. Just got to get her out on the bike more - she'll be a champion triathlete.

More easy stuff

Back to the old 10km route. Cool again but a little tired after yesterday's efforts. 42:25.

Big congratulations to Kanser for a great 10km last night. Going under 33 mins I think makes him a "very good runner" according to the official Sergio classification.

10km tempo

Caught up with Tim and ran a 10km tempo - 4 loops of a near exact 2.5km circuit not more than 200m from my house. Tim had it at 10.04km on his Garmin which is exactly what G-Maps has it at....http://www.gmap-pedometer.com/?r=2463994

He set off pretty quick going through the first km in just over 3:20. I then pushed on towards the end of the first lap, built a little gap on the second and gradually pulled ahead for the reminaining laps. Lap times went as follows:

8:28; 8:38; 8:34; 8:18.

Total time of 33:58. Tim came in at 35:11. Felt relaxed all the way through but it's never really comfortable at that pace. Very pleased with the final lap as I could see that a sub-34 was on the cards so put the effort in to get it.

Much better conditions than recently. Cool at about 23C with a bit of a breeze.

Getting bored

..of doing the same route, so did it in reverse. Went out at 2pm and it was a scorcher (the temperature, not my run) - about 32C. 40:35. Not too bad considering the conditions but didn't feel as though I was taking it easy. Seems to be the problem with running the same route everyday - you find it hard to take it easy. I can see how Dave Sweeney gets fit on his daily dose of "Roo and Lake".

24 little hours

It all got better today. Plan was to start easy and increase the pace (I was feeling better) but I was up on yesterday even without trying. 20:22 at South Steyne (5:38 for the Manly Mile) and 36:53 all up. Would have been pleased with that on the flat 10km route let alone the hilly version. Wearing the Adizero's was obviously the difference - christened them at JPMorgan and don't think I've run a bad session in them since.

Good to have Hamburglar's company for 200m around Queenscliff. Good luck for tomorrow mate.

Farewell '08. Hope you all have a great 2009.

Dodge City

Is where my stomach is at. That's the problem with kids. I don't think I had one stomach complaint between the ages of 11 and 28.

Same route as yesterday but thought I'd push it today. Managed that though feeling uncomfortable until South Steyne (21:26) but the lethargy had begun to set in which slowed me down to a jog. That quickly converted to a crawl. Had a pit stop outside Manly Waterworks and dragged myself home. Still managed 43:10 which just showed how much quicker I was over the first half than yesterday.

Not happy.

Same again

Didn't feel much better, maybe due to lack of a proper meal in the past 48 hours. Down to 62.4kg this morning - I think the hangover was also a bug as Maggie's been throwing up loads. 43:02 so a little quicker.

Hungover

Hardest 10km of the year. Reminded me of what it's like to run when you're not fit. Ran the hillier version. 44:50.

Boxing Day stuff

Headed out over lunch down to Queenscliff, around to Shelley, up to North Head to see the Sydney/Hobart start (avoided Fairfax Track as it would have been packed), back down via Little Manly beach and around to Forty Baskets where we'd left the car yesterday after drinking too much champagne. 15.99km in 1:08:37 (about 4:15s). Generally a nice run but it got hot and was crowded up on North Head.

Christmas Eve wanderings

4 hours sleep. Had to move downstairs at 1.30am - was keeping Kirst awake. Got up early. Missed Jet Cat. Caught Cab. Got to office. Dumped bag. Ran to meet Kanser. Ran together to Centennial. Ran numerous loops of Mackay Oval waiting for everyone. Nice easy run with the Tiger, Nick Cope, Caleb, Jane, Durante, the Wildman and Kanser. Ran back to Kanser's. Ran back to office. 23-24kms averaging about 4:40s. Bought prawns and sausages from David Jones. It's a madhouse in there. Back in office. Merry Christmas.

HuRTS Mona Fartlek

Felt very average this morning. Up half the night coughing and really wasn't in the mood for a session. Rocked up to a small group including Kanser, Phil W, English Andy, Pete W, John B and a couple of the new blokes. No-one was keen to take it on so ran by myself the whole way. Barely reached the statue on the way out but felt better on the way back reaching the end of the Opera House. Jogged the long way back with Kanser and English Andy, moaning to one-another about our aches and ills. Sometimes wonder why I bother.

Easy(ish) Monday and Year in Review

Out at lunch feeling pretty good which was surprising given yesterday's run. Caught up with English Andy, the Saint, MC and Kanser and ran the usual route. Out in 4:30s and back picking it up all the way so the last 3km was run in 12:00. Finished the 14.71km in 1:03:00 (4:17s). Another beautiful day but pretty breezy. The Saint was saying that Shelley and potentially Dent and Youcef will be running the State 5km in Jan which should make it a cracker of a race. Hope they have seeded races otherwise I'll be trying to avoid being lapped twice.

Year in Review:

Started with the achilles injury which was probably a blessing in disguise. Really concentrated on getting fit for the State 10km. This season I seemed to peak for races very well but run the ones in-between pretty averagely - unlike last season where I was very consistent all the way through but without any stand-out runs.

Best 3 races:

1. JPMorgan (Sydney) - probably my best race since the Northern X-Country Championships in 1989.
2. City to Surf - if only for getting the monkey off my back and being able to run well on a hilly course. I'm usually crap on hills.
3. State 10km - finally cracking 33 mins and by a fair margin.

Difficult to exclude State 3km from the top 3 given the sudden turn-around in form and the good PB, but in the end the others were more important. Also seemed to run well at each of the ANSW events. Not sure whether this is due to the atmosphere, the fact that the competition is generally stronger or that they aren't run at some ungodly hour in the morning.

Worst 3 races:

1. Minimosmarathon. Slowest 10km in 2 years. Bloody awful course (see above re: hills). And the fact that you have to run around Mosman. Still don't forget heading the wrong way at one point because the marshall was collecting her morning latte. I'd rather run the Minirootyhillmarathon.
2. Gold Coast Half. Really thought I was on for a big PB in this one. I blamed it on the wind but that didn't seem to affect Dave Sweeney.
3. Coolrunning 5km end of October (if it counts as a race), if not Lane Cove 10km a week later. Smashed by Muz on both occasions. Really need to do something about my 5km PB.

The Year ahead:

Will be dominated by the marathon in July. Everything will be viewed as a build up to that. The thing this year has taught me is to view races in the scheme of current training and stop trying to run a PB every time. Also very much looking forward to Six Foot Track. Don't want to miss the NSW Long Course and Short Course X-Country Champs this year either. Despite the hills.

My votes for HuRTS performances of the year:

1. Best performance: Tucks and his NSW Long Course X-Country race. I don't know about the marathon yet so can't assess how good his 2:29 in Canberra was. In absolute terms, Steve's 14:33 over 5km would win but you have to take into account relative ability.
2. Improver of the Year: Steve. Who else. It's enjoyable to look back over the blog and see how he used to struggle back in June.
3. Sergio award. Serg. It's no done thing for next year though. Having said that, when it comes to one-on-one competition, you wouldn't bet against him. His comeback in the North Head 10km was great as was his run in the X-Country relays.

Ones to watch for next year:

1. Muz - now he's discovered that you can run on the weekend, and that you can run for 2 hours, he's going to be dangerous. Time for the rest of us to step up training.
2. Dicky H - he improves so quickly off short blocks of high intensity training so it'll be interesting to see how far he can get off a sustained programme which he should have up to Six Foot Track.
3. Kanser - so long as he stays injury free (a big ask given his current regime) I have a feeling he'll finally crack the marathon in July if he runs it. No more running obscure marathons in far flung places, he'll be against a large number of his training partners in the event he loves most with no excuses.

Sunday 10km loops

Dicky H came over on a beautiful still morning (about 15C) and we churned out the Manly 10km loops. Started quicker than usual but didn't stop us picking up the pace on the final loop. Kms went as follows:

4:44; 4:10; 4:05; 4:02; 4:03; 4:03; 4:00; 4:07; 4:10; 4:11; 4:08; 4:04; 4:05; 4:01; 4:03; 4:03; 3:59; 4:02; 4:01; 4:07; 3:54; 3:45; 3:48; 3:44; 3:52; 3:47; 3:44; 3:44; 3:43; 3:44.

All up 30km in 1:59:55 (aimed for sub 2 when we saw the clock at 26km) which is 3:59s. Final 10km in 37:45. Definitely feeling stronger over these long runs. Dicky H was pushing all the way and is getting very strong off only 5 consecutive weeks over 2 hour Sunday runs. I reckon he should run for Mayor of Manly. He mush have high-fived every second person we ran past.

Quickish run home

Quickish run home after a day off yesterday. Pushed it from Spit Junction onwards. 27:47 at the Toyota Garage and 51:24 all up.

MLR Wednesday

18.37km Centennial route in 1:22:25 (4:29s). Ran with MC, the Saint and LF Charlie. Beautiful day but a bit warm. Nice chat, felt good until the final 2km when a bit of fatigue set in. Heel very sore this morning but eased up by a Tiger massage this afternoon. He killed my bloody shins though. I think he was just angry about a growing realisation he's going to owe me $200 in the near future...

HuRTS 14 x 3mins

The King tide was in, we spent the first 8 reps running off road to avoid it. Gradually subsided to allow for some more even paced running. Reps went as follows:

902m (3:20 per/km); 906m (3:20s); 925m (3:15s); 900m (3:21s); 911m (3:19s); 905m (3:21s); 903m (3:21s); 900m (3:21s); 933m (3:14s); 911m (3:20s); 937m (3:14s); 924m (3:15s); 978m (3:05s); 968m (3:06s)

All off 60 seconds rest.

Ran variously with Durante, Dicky H, Kanser, the Chairman, English Andy and Muz. Turned to Kanser after rep 11 and asked how many he was doing in the hope he was going to say 12 so that I could gratefully stop then too. He looked all keen and said the full 14, at which point my heart sank. I was struggling from rep 7 onwards but pleased to be able to pluck a couple of quick ones out of nowhere at the end - assisted by Muz, the Chairman and Kanser.

Buggered now.

Progressive tempo

Was supposed to be a recovery run but somehow it didn't turn out that way, and we didn't even have the Saint with us. Serg, Kanser, Wildman, Durante, the Chairman and Dicky H showed up on a lovely clear day. Legs felt pretty sluggish to start with but on the way back Durante and the Chairman had pushed on ahead so Kanser and I picked up the pace slowly, and in particular from the Park Hyatt onwards, having started to feel a little better. Km times were as follows:

4:26; 4:12; 4:11; 4:14; 3:57; 4:16; 4:10; 3:56; 4:05; 3:49; 3:41; 3:36; 3:47; 3:39

So all up 14.56km in 58:03 (3:59 p/km). Dicky H is looking stronger every week. No idea how Kanser coped with that after his weekend's efforts.

PM: Jog home but stopping at Toyota Garage. Felt good and was tempted to carry on but don't want to push the doubling up too much too soon. 31:03.

More Manly 10kms

Caught up with Tim this morning for the usual 3 x 10km loops. Very easy jog down the hill just before 6am before Tim set off like a rocket. Settled in OK and the km splits were pretty regular before picking it up over the final 10km:

4:49; 4:16; 4:10; 4:10; 4:06; 4:08; 4:04; 4:08; 4:16; 4:14; 4:12; 4:11; 4:10; 4:04; 4:06; 4:07; 4:02; 4:09; 4:12; 4:13; 4:02; 3:58; 3:57; 3:55; 3:59; 3:55; 3:53; 4:02; 4:04; 3:57

All up, 30.58km in 2:06:23 (4:08's) with final 10km in 39:42. Good to run the whole thing with Tim who was noticeably stronger than 2 weeks ago. Beautiful morning - clear as a bell and coolish. Bumped into Darren Quarrel (who was flying) and Pete Walker.

Quick run to work

Felt good this morning so pushed it a bit on the run in. 25:49 at Spit Junction (4:27 pace all the way up Parriwi Rd) and 52:52 all up.

Cool and drizzling rain so perfect conditions, although some b**tard in the T3 lane drove through the biggest puddle when I was running right beside it just after Spit Bridge and completely drenched me (to the extent I swallowed dirty puddle water). Made worse by the fact that there were hundreds of other cars queueing around at the time who must have seen it and had a good giggle.

HuRTS Pyramid session

Session was based on laps of Rushcutters Oval - 1 lap, 2 laps, 3 laps, 4 laps, 3 laps, 2 laps, 1 lap. Each lap is about 450m - probably 455m. We split into two groups - the first being the Chairman, Muz, KMK, Kaley, Dicky H and English Andy. MC took the second with the Stallion bludging in that group with another hangover. The rest was half the time it took to run the rep you had just finished. Splits went as follows:

87 (3:16 p/k), 2:50 (3:09), 4:11 (3:06), 5:27 (3:02), 4:00 (2:57), 2:37 (2:52), 71 (2:40).

So, too easy to start with but picked it up well towards the end. Was always going to be difficult feeling our way into a brand new session. The Chairman pushed on during both 3 laps and the 4 laps, but I caught him on the final 2 laps and 1 lap. Otherwise ran the rest with Muz. Felt pretty good towards the end and even found a turn of pace on the last. CT will be getting scared.

Overall it's 7230m averaging 3:00 per/km.

MC was running very strongly - managing a 74 on the last rep (equivalent of a 66s 400m).

Tim - flat 30km on Sunday sounds good, but no intention on trying to run the final 10km in 37 minutes this time. How about 6am at the Roundhouse Kindergarten?

MLR Easy Wednesday

Woke up this morning feeling as though someone had taken a hammer to my thighs during the night. However, a nice easy run at lunchtime has them feeling a lot better. Ran the long Centennial route with MC, the Chairman, Dicky H and Ben St L. 18.36km in 1:23:05 (4:32s).

I think we worked out that Truthy is the Tiger, although I'm not wholly convinced as his grammar is a bit too good for the Tiger.

HuRTS 5min reps

Crowd today was the Chairman, MC, Kanser, the Stallion, Muz, English Andy, Enda, Kaley plus others. Muz and the Stallion were tired from the past few days so took it easy. Kanser started easy then picked it up towards the end so I started by trying to stay with the Chairman but as he was running close to 3:10s, ended up running by myself. Reps went:

1.49km (3:22s), 1.51km (3:18s), 1.50km (3:20s), 1.50km (3:20s), 1.52km (3:18s), 1.50km (3:21s), 1.52km (3:18s), 1.52km (3:18s).

All off 90 seconds rest. Very pleased to keep the consistency with the session as it was hot out there with not much protection from the sun. I was tired towards the end so they required increasing effort. I reckon this session is a good guide to your race 10km time - based on your average pace for all 8. Gives me a 33:10 which is probably about right. Kanser is coming back into form - he seems to thrive off high mileage, high intensity training. Couldn't stick with him on the last one where he ran about 3:13s.

Absolutely knackered now, particularly backing up after yesterday.

St Lawrence joins HuRT Squad!

For one run, at least.

Finally able to head out again after recovering from gastro. Could probably have gone out yesterday but was up in the Blue Mountains for the weekend (getting pretty excited about running 6ft Track). Today I caught up with MC, Dicky H, Wildman, the Stallion, Auz and Ben for the usual 15km recovery run. Although it wasn't much of a recovery (Serg would have been pleased) with everyone obviously trying to show their best form with Ben around as it was a bit quicker than usual (14.88km in 1:01:38 for a 4:08p/k average). After 5 days off though, I was feeling great. Will try and head out this evening to squeeze in something resembling a long Sunday run.

PM: Very easy jog home. 32:35 at Toyota Garage then the watch lost its signal. Probably just over 60 minutes. Lower legs sore.

HuRTS Progressive Tempo

Was feeling crap in the morning but foolishly decided to go out for the session in any case. Started at the St Mary's gates and ran the 45min fartlek course as a progressive tempo - increasing the pace by 15 seconds p/km after each 10 minutes. Started at about 4:10's and it roughly worked. I got km splits as follows:

4:16; 4:06; 4:07; 4:01; 3:48; 3:47; 3:45; 3:31; 3:34; 3:17; 3:23; 3:22

Final section from Opera House gates to stone gates was 9:45. We turned after 24 minutes (at the second bridge half way through Hickson Rd) and got back in just under 21 (44:51).

Felt fine when running (although I was knackered at the end), but immediately started to feel crap again. This got worse during the day so here I am at home the next day having just got out of bed feeling sorry for myself.

Recovery Monday

Good crowd with Serg, Muz, Ray, Steve, MC, Dicky H, Durante and Enda. Ran the short route through Oxford St to Centennial, did a long loop then back through Woolhara Gates down Ocean St but cutting out Garden Island. 14.11km in 1:02:50 (4:27s). Not much of a recovery as it was above 30C and very humid. Legs very jaded from yesterday.

More Base Maintenance

Friday and Saturday off again (same reason as last week, hangover then too busy) so off out again today feeling fresh and the heel better than in a long time. Decided on the 10km loops and bumped into Tim Ashby about 5kms in who was doing the same thing so we ran together. I hadn't even realised he was running again so it was a pleasant surprise and made the run much more enjoyable. I wanted to push the final 10km like last week so left him with about 9km to go. I was feeling great at that stage and the pace picked up pretty easily. Struggled over the final 2km when the fatigue set in but a good run in perfect conditions.



Km splits were as follows:



4:36; 4:14; 4:09; 4:06; 4:10; 4:11; 4:09; 4:11; 4:13; 4:15; 4:10; 4:05; 4:03; 4:07; 4:09; 4:10; 4:01; 4:11; 4:12; 4:09; 4:04; 3:47; 3:42; 3:42; 3:45; 3:44; 3:37; 3:49; 3:55; 3:52.

All up, 30.55km in 2:04:26 (averaging 4:04s) but with the last 10km in 37:57.

HuRTS 8 x 800m

A bottle and a half of 2005 Katnook Cabernet Sauvignon in Bambini Trust last night, plus the heavy workload early this week persuaded me to take it easy today. Huge crowd which we split up into 2 groups. Front group was the Chairman, the Stallion and Muz with me following behind with Dicky H and English Andy. Ran 2:35, then 2:33, 2:32, 2:32; 2:32, 2:31 then 2:14. Felt comfortable running the 2:32's and feeling as though I'd bludged a bit so threw it all into the last one.

Easyish Wednesday

Centennial route including the extra lap but cutting out Garden Island on the way out - 17.88km in 1:18:39 (4:24s).

Late out so missed the boys setting off so ran hard for the first few km trying to catch them up. Eventually caught MC and Clyde near the top of Ocean Street. From then on it was a pleasant run. Bumped into Less Fast Charlie at the end, having just done Warrior, looking intimidating...

76km in the past 4 days is good going but I'm tired.

HuRTS 45mins Fartlek

Huge turnout today for one of the toughest sessions we do, not sure why it's so popular. I reckon it's one of my best though, always seem to do well on it. Wore my Adizeros and felt great in them. I was intending to take it easy today but just settled into a comfortable rythmn from the word go. Steve disappeared off into the distance (with Ray chasing him!) leaving Fast Charlie (didn't catch Less Fast Charlie today), Muz, Durante, the Chairman and I in a group behind. Turned at exactly the same spot as last time (just opposite the renovated old building on Hickson Rd) still feeling good. Fatigue started to creep in approaching the Opera House. Went through 10km in about 33:50 when the group I was running with started to drop. Steve caught me on the hill by the ABC Pool and tried to stick with him for as long as possible before he accelerated away by the Art Gallery. Finished 13 seconds short of the start line.

Great session.

Easy recovery

Easy recovery run - the usual route (14.84km in 1:03:03 - 4:15s). Steve, DC5 (this moniker has never really caught on, and given he shares a name with the Chairman of his bank, I think he should now be called the Chairman - that way, when Drev shows up we can have the Chairman chasing the Judge) and Serg ran ahead and Durante, Kanser, MC, Slow Charlie (as opposed to Fast Charlie, in every sense of the term), Muz, English Andy and I trailed behind. Kanser was complaining that we were going too quick for a recovery run but I figure that if we are chatting all the way then that is good enough.

More base maintenance

Couple of days off on Friday and Saturday, not intentionally but because I forgot my kit on Friday and was too busy yesterday. As a result I felt great today and the heel has not been a problem.

Decided on a new route (pictured) around Mosman, largely taking in the "Mosman Reversed" Striders STaR. Got very confused coming out of the path at the end of Cremorne which resulted in a couple of extra kilometres. Clocked the km splits and realised how much slower running through the bush and up steps is. Km splits were as follows:

4:33; 4:25; 4:25; 4:18; 4:46; 5:35; 4:17; 5:48; 4:01; 4:24; 5:33; 4:52; 4:42; 4:44; 4:50; 5:57; 4:39; 4:12; 5:05; 4:40; 4:52; 4:04; 4:01; 3:42; 3:40; 4:11; 4:19; 3:40; 3:50.

All up it was 28.67km in 2:11:09 (4:34s). Would have been a lot slower if I hadn't picked it up over the last 8kms but nice to be able to do so. Ran past Nicholas Moore (CEO of Macquarie Bank) near Taronga Zoo and he said hello cheerily so the Aussie economy can't be that bad.

HuRTS 10 x 400m

Strange weather at the moment - chucked down with rain last night, has been very cold but then for our session today the skies cleared and it was very warm. Then started raining on the way home. Anyway, that's a very English start to the post.

Nice session today. Told myself I wouldn't kill it but once the boys start running you can't help but push yourself. Stevie was leading us out in 64s, followed by KMK and me with Kanser just behind. Big crowd from Macquarie (they like the 400s, must be something about the testosterone) but also included Ray back with us for the first time in ages, Aus, Kaley, Marty and others. Set off every 2 minutes. Reps went as follows:

68, 68, 68, 68, 68, 68, 69, 70, 71, 68.

So, a bit mentally weak towards the end when KMK backed off saving himself for his usual onslaught on the last rep. But felt good today. The grass had just been mown and the ground was perfect. No pain in the heel. Would like to maintain these 400s until State 5km on Jan 22nd as I'm sure they're doing me the world of good.

Executive Health Check this afternoon. Will be interesting to compare my weight to last year and to see whether I can push down my adjusted age....

Well, I've put on 0.5kg (64.7 compared to 64.2 last year) but have lost a year (effective age of 29 compared to 30 last year). Resting pulse of 47 (not bad after 400s at lunchtime) and blood pressure of 110/64 (compared to 118/80 last year). The Doctor pissed me off by going on about my diet so celebrated with a Maccas on the way back to the office.

Easy Wednesday

Just the 15km Centennial route with MC, DC5 and Scott Curtis (Scott dropping off early). Total distance of 14.83km in 1:06:25 (4:28s). Followed by an ET massage. Feeling a bit crap today - sore shoulders and slight headache so hope I'm not coming down with something.

MC showed me a new trick on the 405 to measure km times. Today's were as follows:

1. 4:44
2. 4:49
3. 4:46
4. 4:46
5. 4:19
6. 4:04
7. 4:06
8. 4:20
9. 4:28
10. 4:18
11. 4:12
12. 4:16
13. 5:01
14. 4:06
15. 4:53

HuRTS 4 x 3km

The usual 4 x 10 minutes session with Charlie, DC5, KMK, Kanser, English Andy, MC, Richard H, Enda, Stephen etc. Very windy today - the water in Farm Cove was being blown through all of the holes onto the path - a couple of metres in in places. Also very busy on the eastern side where they are setting up the open air cinema. Combined with Pain in the Domain disrupted the reps significantly at times.

Took it easy today running with MC, Enda and English Andy and also KMK for the first 2 reps. Kanser was holding on to to Charlie and DC5 up ahead. Covered 2.72km for the first rep (3:40s), back in 9:41 on the second (3:33s), covered 2.82km for the third rep trying to catch Kanser (3:32s) and back in 9:53 on the fourth (3:30s). I say I took it easy but it's still not comfortable running that distance at that pace, particularly with the heavy wind. Was able to tuck behind KMK on the first 2 reps but was exposed on the 3rd and 4th.

HuRTS Awards Night has been set for 4th December. We have 3 categories, best performance, most improved and the Sergio Carvalho trophy for most rested on laurels. I think Kanser wants to introduce some more categories so that he can win a prize.

Congrats to Stevie on his 3:52 for 1500m at the weekend. Rumour has it he may be leaving us for the dark side.

Easy Monday

Very easy run home after work. 30:29 at Toyota Garage and 57:37 all up. Heel feels a lot better running in the evening than in the morning.

Base Maintenance

Out early and so bored with my current Sunday runs that I just headed up the beaches for an hour then turned around and came back. So ran to Queenscliff then over the headland to Freshie, along Freshie, along Curl Curl, along Dee Why, up the headland but had had enough of beaches by Collaroy so ran along the path. Reached just short of the corner shop near Tourmaline St by one hour so turned around and retraced my steps. 26:09km in 2:01:34 all up (4:40s). Slow because of the number of hills and soft sand. Sand was much softer with the tide coming in on the way home which is why the time was slower. All the sand and hills did no good to my bursar which is very sore today. Whacked it going sailing this afternoon and it's now agony.

Very easy

Very easy 6.65km in 29:36 with Kanser - 4.27 per km. Chatting about Wednesday's race, injuries and marathons. Dave's already gearing up for his next race in January (10km in Dubai). He's even more obsessed then me.

JPMorgan Chase CC - 5th in 17:23

The best race of my season is thanks to Mr Durante. Was completely psyched for this race - couldn't concentrate on work all day. Bussed the large AAR crowd to Centennial Park and caught up with Muz, Serg, Durante and Steve beforehand for a warm up. Drifted off by myself to collect my thoughts then started the strides in front of the start line with what looked like a HuRTS reunion gathering. Lined up on the start line and, with about 10 seconds to go, the whole crowd gave a large cheer to Kanser who sprinted to the start line just in time.

My plan was not to kill myself on the first hill, so settled in gently to find Durante just in front of me with DC5 about 5 yards ahead. Stevie had set off like a hare and seemed to have the race won in the first 400m. The group just behind him was Charlie, the Horne, CT and Crasti with Muz just a little further back. From then on it was just a race between me and Durante. We dropped DC5 at about 3km and could see Muz maintaining about the same distance in front of us. Whenever I eased up Durante would force the pace and vice versa. As a result, we slowly closed in on Muz and a fading CT. We caught CT just before the Fox Studios gate. By this stage I was just hanging on, telling myself that I'd have done well to stick to Durante until 3km, then again even better until 4km, when we caught CT I was telling myself I'd just have to hold on for my first ever win over him. We caught Muz just after the Fox Studios gate just before 5km and Durante seemed to surge a bit which made me think it was all over. Just told myself to stick to them for as long as possible. We hit 5km - the three of us running side by side having dropped CT - and I knew I'd lose in a sprint finish so put on a surge just to be able to say that at least I'd tried my best. After all the hype before the race I couldn't believe that this was the way it was playing out - couldn't have scripted it better. Neither Muz nor Durante went with me and immediately thought I'd gone too early as my legs were starting to buckle but just kept on pushing to give it my best shot. Heard Timmy L shouting from the sidelines which urged me on and just kept on trying to sprint in desperation for the line. Was absolutely stoked at the end. Almost collapsed but turned around to see Durante being helped over the line having collapsed. He was whisked off to the medical tent and put on a drip for an hour. It was pretty warm and he'd taken Panadol earlier in the day which must have affected him (as well as his recent cold/flu). He was the sole reason I had a good race though - I'd have never got back to Muz if I hadn't been tussling with Durante and forcing myself to stick to him the whole way.

Got the following splits:

1km: 3:07
2km: 6:15
3km: 9:16
4km: 12:21
5km: Too busy worrying about Durante and Muz but about 15:30

I reckon the KM were pretty accurate. The first 2km involve a couple of hills whereas the third KM is all flat/downhill which explains the fast split.

Great race by Stevie to win it. Charlie did his customary sprint past the Horne to take second with Crasti 4th. KMK just pipped DC5 with both going under 18 minutes. Serg ran 18:30 to hold off Robin Whiteley. Kanser ran through his knee injury for something just over 19 to hand Macquarie the team victory (seemingly). Great to catch up with Richard P, Tim and the boys after and thanks to Flakey and the Tiger for the shouts while running.

Rest now before building up to GCM next year. Dicky High is a new recruit.

Toyota Garage

Very gentle run half way home in new shoes.

Very easy

Gentle 11km with Steve, Eamonn and MC. Heel still a bit sore, could barely walk on it yesterday but popped 4 Voltaren to get the inflammation down. Just trying to hold my body together for one last hurrah on Wednesday night.

State 3000m Champs - 4th (C Race) in 8:51:06

Have been struggling for form recently and before this race I'd basically given up and told myself that I'd race myself into form at some stage. Love running on the track and love running in the evening. Races were put back an hour which just heightened the tension and knew it would be fast with Earl O'Brien and Chadi in the C Race. I was secretly hoping for something under 9 minutes, telling myself that I'd be OK for JPMorgan on Wednesday if I did that. Farted around on the start line trying to tell the official that Jason Harrison wasn't turning up because he'd gone to the Rihanna concert (really shouldn't have got into that). Unbelievable how much more tense the start of track races are compared to road races. I was bricking myself. Tried not to go too quick to start off with but we still went through 200m in 31 seconds and the first 400 in 66. Chadi and Earl were leading the charge with a chap from Bankstown (Jason Hall). I was in a group trying to hold on to James Swadling.

Don't remember much else other than falling behind James during the middle km but then slowly catching his group over the final km. Caught James with 800m to go, got caught behind a chap for 100m trying to decide whether or not to go past him before just having a go. Was lactic with 300m to go and lost all form trying to sprint it home but chuffed to bits with the time. Got the following splits:

400m - 66
800m - 2:15
1km - 2:50 (was scared at this point)
2km - 5:53
2.2km - 6:30
2.6km - 7:40
3km - 8:51:06

In the overall times I finished 1 spot (and 1 second) behind CT. Closest I've ever got to him.

Roff looked very good for the A race win in 7:57 but run of the night for me was Josh Johnson winning the B race in 8:18 and he's only 16. Big Mikey H looked great taking the lead in the first km but struggled towards the end for an 8:38 - I think he can run a lot quicker. Likewise for Stevie T - he lead the pack in the A race for the first km looking very comfortable but then struggled. Bit more base and he'll be right back in it again.

Left heel is very sore today. Will take it easy until Wednesday, give it everything then take a bit of a rest before starting anew in January. Had a load of beers at Enda's 30th after the race where there was a lot of trash talking but it looks as though Gold Coast will be the showdown next year. Don't remember much else about the evening other than a vague recollection of beating Kanser's Irish ass at pool and thinking that, for however drunk I was, Timmy L was more so.

Hurts Progressive tempo

But only 30 minutes today. Told everyone 16 minutes out then 14 minutes back, forgetting that we normally aim for a 1 minutes negative split rather than a 2 minute. Realised this about 2 minutes into the run. Took it very easy in the first half running with Kanser (who dropped out with a niggling back of knee pain) and Travis. Then started to push it just a bit on the way back. Guess we averaged 4:10s on the way out and 3:40's on the way back. Still nice and comfortable by the end.

Beautiful day and warm. Good crowd (plenty of newer faces) including Charlie's (x2), Muz and Enda (looking strong), MC etc. Bumped into Stevie T and Durante doing secret training. Disappointed to see Durante and Kanser out of the State 3km but should guarantee a great race next Wednesday.

Easy run home

Just an easy run home after work. Like doing this run now, especially on beautiful cool spring evenings like today. 30:00 at Toyota Garage and 56:19 all up (4:20's for the 12.98km although I've had a different distance on the Garmin every time I've run it). Easy Tiger massage at lunch made the legs feel a bit better.

Pussy 400s

Melbourne Cup today so met at 8am at Rushcutters for 400s. Except the Jet Cat was cancelled so I turned up 20 minutes late, by which time KMK, Kanser, Rob Dog and Chris G were on rep number 7. Ran the last 3 with them, then the rest by myself but with Rob Dog and KMK helping out on the occasional rep. See if you can work out which one's they assisted on:

68, 69, 69, 74, 73, 74, 68, 74, 67, 68

I'm obviously mentally a pussy. Quite a bit of wind out there this morning. Was knackered on the way in (fell asleep on the ferry) and really didn't feel like running the 400s but got into it by the end and pleased I did.

Great to see Rob Dog out again, still looking strong. KMK is in great shape too after his 15:58 at the weekend.

Jamie - it's not Dad. He would never have advocated a day's rest - "just get out there Tom and stop being so soft".