More running

Another 6km with Wildman and Timmy Cradock. Nice to be able to get out for a run with the boys again. Beautiful day and heel still feels good - lots of flexibility in stretching it.

Rode in and out - fast on the way home to get the kids up to Narrabeen track for a Tony Wong special. 4 x 500m, 1 x 300m and 3 x 150m. Billy cried at one point and Bec only kept going when I told her she wouldn't get pudding unless she beat me. I'm going to suggest I take the young ones next time and just do some fun sprints and relays as that's all they turn up for.

Happy again

Voltaren kicked in beautifully from Thursday. Swelling has come right down. Really pushing the stretching exercises and getting much more flexibility. Saw JLP yesterday and he hammered my Solus which was agony but eased things up a lot. Today I cut a line down the back of my old Brooks ST Racers (the ones with the heel wedges in) like Tim Cradock had suggested last time I saw him. Ran the Manly beach 6.15km in between showers in 25:17 (4:07's) feeling great. Felt a bit like running in thongs on my left foot but first time I've finished a run in months with no pain or stiffness.

Haglund's Syndrome

I'm convinced this is what I've got. Sounds better than "insertional achilles tendinopathy" as well. Have done so much on the achilles but the swelling never comes down unless I take anti-inflammatories. All the stuff I read on the net suggests that's more of an indication of bursitis. I've plainly had achilles tendinopathy as well as that is what the ultrasound showed. Haglund's Syndrome is where you get retrocalcaneal bursitis (what I was originally diagnosed with) and insertional achilles tendinopathy (what I was subsequently diagnosed with) at the same time.

Achilles seems to be getting under control (from what Gary said yesterday) so I'm going to attack the bursitis with NSAIDS.

Getting lazy on the exercise front. Nothing all of last week while hobbling around following the blood injection. Rode in and out on Monday but too wet Tues, Wed and today.

Have gone long on Timmy L at Gold Coast and short on the Tiger. Need Kanser to make sure he gets Timmy out for a couple of hard sessions this weekend. I reckon it could be pretty close in the run in but no-one's got more guts than Timmy L....

Pain, Pain and more Pain

Last Friday was a gentle 6km with Springer.

Monday took the kids to training at Narrabeen track with Tony Wong and the young Striders. Ran 5 x 800m which was fine as it was nice and easy. But then we all did some handicapped sprints and I got carried away trying to catch the 9yr olds. Woke up the next morning in a bit of pain. This was exacerbated by seeing Dr Kuah at lunchtime and having my first autologous blood injection into my achilles. It was very painful. It was almost as painful as massages with JLP. Lesser men would have cried. Struggled to walk yesterday and marginally better today. Will give it 5 days complete rest then start the eccentric loading from scratch building up over 10 days. Determined to beat this injury.

Realised I've been drinking too much without the threat of a run the next day to curb my enthusiasm so have decided to go dry during the week. I'm up to 68.2kgs. Could kill a beer.

Updates

Heel not so good this week which is very frustrating. Just as things seemed to be taking a step forward I take 2 steps back. Did a very easy jog yesterday after a Tiger massage, other than that it was a ride home on Monday (new PB I think in 38:43), ride in and out on Tuesday and rides in and out today. Threw all my effort in Parriwi Rd today managing a 3:32 - legs were numb even at the first turn and were jelly with 100m to go. Pretty pleased especially as I had no momentum at the bottom of the hill due to a traffic jam.

Watched Rebecca run her area X-Country yesterday. She came 40th out of 60 and made me incredibly proud. She's only in Yr 2 yet was running against girls in Yr 4 - she looked tiny compared to most of them. She obviously gave it everything and was knackered at the end. She complained this morning about her legs being "sore". I'd like to wake up in the morning just once when my legs aren't sore. Manly West kicked ass. Those kids from the posh surburbs like Balgowlah Heights and Seaforth may teach maths better but the kids aren't half as fit.

Step aside Mr Lindop, Mr High is in the house....

Running wise, pretty uneventful. Drank far too much on Thursday, Friday and Saturday, meaning I'm wrecked. Running tends to curb my excesses so I need to get back into it. Friday was a great night with the Striders Dinner and listening to Deek speak. We retired to the seediest pub in town to play pool, where Timmy L was on fire as usual but was matched (and, later on surpassed) by Dicky H. I think it was more a question of Timmy not being able to hold his beer as well.

Disappointing to hear Muz and Wildman will shortly be leaving us. Both will be much missed from the HuRT Squad, not only as great runners but great socialisers too.

Managed to drag myself out for a run on Sunday. Just an easy jog again - this time from the Pittwater Rd car park at Queenscliff lagoon to Shelly Beach and back in 26:46. Heel still OK but not as good as early last week. Realised that I took 2 Nurofen last Sunday night when I had Man Flu which most likely removed all pain from the achilles at the same time.

More running

Felt man fluey yesterday, so just a ride home. Couldn't believe how sore my thighs were following Tuesday's jog. Feck, it was only 5km but felt like someone had taken to them with a hammer.

Saw Carl this morning, core is getting much stronger, adductors way too tight though. Then rode in - hammered it all the way. 3:50 from bottom to top of Parriwi, 12:56 at Mosman, 26:58 at the Harbour Bridge and 33:38 all up. Not sure I'll get much quicker than that as I was lucky with the lights all the way.

Another easy 5km at lunch today in 21:17. Thighs still very sore, but heel is feeling better than ever so feeling very confident about progress. Bursar still protrudes, but no pain - even on my first steps out of bed this morning.

Probably no ride this evening as it's started to rain. Good luck to Man Utd over night - have to support the English teams against those Spaniards.

A tentative return

JLP had urged me to try a run this week, so decided to go today. No pain with the heel over the weekend so put on my Brooks ST racers with the heel wedge in and jogged the flat 5km route in 21:56. Felt great just to be out there again. Saw Clyde, Charlie, Warwick and Travis while out. No pain at all from the heel but it is how it reacts that is more important. Kirst must have put my shorts and vest in a hot wash as they felt unnaturally tight.

Also rode in in 35:43. Felt tired doing so but I think that was more to do with a big weekend.

Bad news was the Toon's demise. Championship football next season for the first time since 1992. All they needed was 1 goal to stay up, but from all accounts that didn't ever look like eventuating.

Good nudes..

Haven't felt any pain in my heel for 3 days straight - longest period without painkillers since last September. JLP's massages appear to be working a treat. Will try a jog in Thursday if I can continue without pain until then.

Swimming times continue to drop. I could be a triathlete yet.

Congrats to the SMH Halfer's yesterday. Good runs by Steve, Tucks, Muz and LF Charlie. Steve proved that, along with the winner, 3km steeplechasers can run pretty decent Halfs. Disappointing to see Kanser struck down my injury. Also great runs by Uncle Dave (who has really hit some form) to run a low 69 just behind the Horne and Vlad who ran a low 70.

Another update

Went to see JLP on Friday who spent an hour solely on the left calf. Was agony and I had to limp for 48 hours but it really loosened it up and made the heel feel much better. Heel has started to feel stiffer as the week has passed but seeing him again tomorrow. No doubt that the ridiculously stiff calves are a major source of the problem. Had to shave my legs last night as half the pain from the massage was pulling on hairs. I'm looking more and more like a cyclist by the day. Are you supposed to shave all your leg or just from the knee down? Took me so bloody long I just did the latter but it now looks like I'm wearing a pair of hairy knee length shorts...

Either cycling in and home each day or swimming the 1km. Weight has levelled out at 66.5kgs. Cycling has come on leaps and bounds. PB is now 34:41 and took it easy today after getting caught in traffic but still clocked 37:24. Freestyle is much quicker now too but still get knackered after 200m.

Miserable update

No running for another 3 weeks at least. Just more of the same exercises. They're working, but slowly. We'll do autogous blood injections if it hasn't improved sufficiently by the end of this month. So Sydney may be out at this rate. May consider Melbourne in October instead. I think Tucks is running that one.

Good news is Rebecca got picked to run for Manly West in the area cross country. Top 6 got selected for U9's so she did really well as she's only 7. Apparently the PE teacher's advice in the trial was to start slowly and keep on going. My advice the night before was to sprint off like everyone else and to hang on as long as possible. She said she listened to me because I was a proper runner.

New PB riding in yesterday in 36:54. Got caught by the lights badly at the end too.

Another update

More riding in and out each day. Getting strong on the hills on the bike. Had it serviced today and it was running very smoothly on the way home. Given up on swimming though. Just too boring. Up to 66.2kgs. Been increasing the weight on my back doing the eccentric loading and can now put quite a bit of weight on my left achilles without pain. Also icing immediately after which I'm sure helps. Am still constantly aware of it though. Back to see the Doc on Wednesday and really hoping he'll allow me to start jogging again. Feel as though there is nothing to be lost by doing so.

Some great results at the weekend - Durante running 32:08 and Muz 32:28 being standouts - both beating Tucks for the first time. He didn't run badly either with a 32:36. Good solid run by Kanser in 33:29 plus some sub-35's from Phil Woods, John Binfield and TB (first time).

Emailed Sean Williams this evening to discuss a training plan for the marathon. Kanser's looking too strong so I need some expert advice.

Been a while

Was on holiday last week at Seal Rocks - great time and will add some video footage of me waterskiing and being dragged by the speedboat on a doughnut in the next few days. Very little exercise when on holiday. Have been riding to and from work every day though. Getting much stronger on the bike - PB on the way in is in 36:57 and 39:27 for the ride home. No swimming though as it's such an arse.

Best news is the improvement with the insertional tendinopathy. Still feels stiff but pain has subsided a lot such that I'm not doing eccentric loading on it off the edge of a stair so getting real extension. Always feels much better after the exercises too so similar to last year with the other achilles. Seeing Dr Kuah next Wednesday so hoping to resume light running again then.

Good luck to all the HuRTS boys at the State 10km on Sat. I've got a cheeky couple of bets on so will be looking for TB and Tucks to have good ones....

Update

Yesterday was just a 1km swim in the Cook + Phillip in 23:02 feeling pretty good. Planned to ride home but got stuck late at work so gave it a miss. Today was another km in 23:07 then a ride home in 39:28. Flying home tonight, although I was lucky with the lights. Still love the bike and Parriwi Rd.

Heel similar. Pain definitely on left hand side only though. Have adjusted eccentric loading to try and pin point the exercises.

Easter Weekend

Nothing on Friday, Saturday and Sunday. Put on a load of weight (about 4kgs - up to 68kgs now) on a diet of beer and chocolate. Wouldn't be too bad if the achilles was showing huge signs of improvement but it isn't. Much less pain on the right hand side at the insertion but still the same on the left. I'm wondering whether it's because of the way I do the eccentric loading and where it is loading the achilles the most.

Just 1km in the Boy Charlton pool in Manly this afternoon. 24:29. Had to stop a few times though with slow swimmers (yes, there are some even slower than me) and Bec and Billy asking incessant questions from the Fun and Splash lane next door. Bec asked if she could swim in my lane at one point and I said no, it's only for serious swimmers. She then matched me stroke for stroke in the fun and splash lane adjacent to mine for 1 length which pissed me off.

More of the same

Ride in in a good time but my garmin stopped tracking after it got too full of info. Swim at lunchtime in 24:33 - first 10 lengths crawl then alternating. Surprised it was a minute slower than yesterday but must have slowed when I tired on the later crawl lengths.

Improving

Saw Carl this morning (session 8) and did a load of stretches and core work. No doubt my stomach will be screaming in 2 days time like last time.

Rode to work in 39:45 and home in 42:39. Swim was 23:33 (I think my PB last year was 22:33 but determined to get under 20). Felt tired in the first half of the ride in but felt strong on the swim and ride home.

Same again

39:53 on the way in, 24:01 for the swim and 43:08 on the way home. Getting quicker for each. Feeling quite tired though which is good. If I can get under 20 mins for the swim I might even consider doing a triathlon.

Non-running Update

Saturday was 1km in Warringah Aquatic Centre. Sunday was a rest, recovering from a hangover after TB's 30th. Today I cycled in (40:50), did 1km in the Cook + Phillip (25:34, which wasn't too bad considering I got massive cramp in my right hamstring towards the end of length 15 which almost drowned me) then a ride home I'm guessing in 44 something but I forgot to start the watch. Rode with Richard which was easy on the flat bits but pushing the hills.

Heel is slowly improving. Swelling has come down a lot and little pain throughout the day. Very aware that if I did the slightest run it would flare back up again though. Continuing with the eccentric loading, nitro patches and Strassburg sock. The sock is a pain in the ass. Seems to cut of blood circulation half way through the night and wake me up.

Only 1 month to go before I see the Doc again...

Riding

In in 41:22 and home in 46:22. Only marginally quicker than my running PB. Would have been a lot quicker coming in but got lost in the Rocks following my running route which is inaccessible for bikes. Definitely harder riding home due to the hills in Mosman. Great to overtake the mountain bike riders up the hills though.

Bike

Thanks Tim and Dave for the offers of bikes, but couldn't turn down the opportunity of heading out to buy a new toy. Bought an Orbea Aneto, felt pretty light and looked pretty cool so that did it for me. Rode home tonight. Took about the same time it takes me to run home with all the stopping at lights. Got down Parriwi Rd at bit quicker though. Photo of when I reached home is above. Also added a few photos from Kangaroo Valley.

Gents, you're spot on about the head to heads. I wasn't sleeping at night.

Good luck to all those racing at Lane Cove on Saturday - expect to see Durante sub 33 and MC sub 35. Also good luck to Jamie on his sub 3 marathon attempt in Paris. Wish I could tell you what you have to do...

HuRTS - 45mins Fartlek but out for a while

Tough session but a fair crowd and towards the start Durante, Clyde and I broke clear with Serg for a while before Serg eased back to Muz, Kanser and Richard High with MC leading a large bus further back. We kept the pace pretty honest throughout, turning about 100m short of the furthest we've previously reached. Ran back all the way with them until the hills at Mrs Macquarie's Chair where Durante pushed ahead and Clyde tried to stay with him. I floundered like a lost soul. Eventually got reached 2 lamp posts short of the Stone Gates. Clyde was 1 lamp post short - he's plainly been fooling everyone as to his level of fitness. Durante reached the Stone Gates with a few seconds to spare. I reckon he'll go 32:XX at Lane Cove on Saturday if he doesn't kill himself on Thursday. Given Hickson Rd is scheduled, that is not a given.

Then went to see the doc and got the news I was expecting. Continue the eccentric loading, apply Nitrogen patches (I've already got them from the chemists) and use the Strassburg sock which I've also bought. But no running until May 6th (5 weeks) when I see him next. I'll start riding to work and back and will go swimming.

Realistically I'll need 3 months ramp up time again so I won't do Gold Coast (at least not the marathon) but will see whether Sydney is a possibility instead. If all thinks sort themselves out properly, first competitive race will likely be City to Surf where I'll try to retain that Seeded Start.

Monday run home

Attacked the hills again. Problem with doing that is that you never really slow down in between. 29:05 at Toyota Garage and 55:52 all up. Heel still not right, Sunday runs always bugger it up. I haven't eased up on the training though - probably knowing that the Doc will tell me to rest or ease up tomorrow so squeezing the last few proper training runs it. Kirsten made a good analogy of when she tells herself on Friday that she's going on a diet on Monday and makes full enjoyment of the weekend in between.

Kangaroo Valley

Friday

Run home from work at lunchtime with the first section via Cremorne point with Kanser, MC, Durante, Benny St, Dicky H and Clyde. When I left them I worked the hills again, finishing about 16km in 72:20 (after 45:20 at Toyota Garage).

Sunday

Rested Saturday so headed out early on Sunday (only time to fit it in albeit knowing it would aggravate my heel). Ran through Kangaroo Valley village then straight up Berry Mountain. Turned around at 14km on the Garmin then ran back. 14km came at the very top of Berry Mountain - 5kms after the start of the climb. Felt really good though, no doubt due to the rest the day before. It was a fantastic morning on top of the mountain - beautiful sunshine but looking down on the fog resting over the valley. Obviously pretty quick on the way back with 5kms of straight downhill. 2:01:47 for the 28km. Averaged 4:39's on the way out and 4:02's on the way back for 4:21 average all up. Splits went:

5:01, 4:30, 4:24, 4:12, 4:21, 4:05, 4:19, 4:05, 4:16, 5:04, 5:03, 5:22, 5:21, 5:04, 4:05, 3:53, 4:02, 4:17, 3:42, 4:08, 4:04, 3:52, 3:52, 4:02, 4:18, 4:11, 3:58, 4:03.

HuRTS Pyramid session

A number of the regulars missing today, so that the front group was just Tucks, Muz, new chap Jasper and me. Second group was led by LF Charlie with Ray, Vlad (taking it easy before Ironman), Dom and a few others.

Really good session today. I led them all (other than the final 450m) with Tucks sitting on my shoulder the whole way. Muz is still feeling the after effects of Six Foot while new chap Jasper seems to have a bit of raw talent. The session was good in that it was sufficiently uncomfortable from the beginning and yet the times were very consistent, particularly the 3 lap efforts which can blow out. Times went:

83, 2:48; 4:11; 5:38; 4:11; 2:42; 72.

Brings up an overall average of 3:03 per km for the total 7230m. Still a far cry off Dec 11th (87; 2:50; 4:11; 5:27; 4:00; 2:37; 71). It was hot today though - 31C. Heel feels fine but calves are very stiff from the eccentric loading. Sod the Ultrasound guy.

700th post

But little to write about. Saw Carl this morning. He killed me on core strength work. Jogged there and back (2km each way). Had a client lunch and evening drinks so no other run. Had ultrasound where the bloke told me it was acute insertional tendinopathy and that I shouldn't be running. Then had massage with Gary. Gary called this evening having spoken to Caleb and indicated things weren't as bad as the ultrasound bloke made out. Slightly encouraged by that but I'll wait to hear what Dr Kuah says. Certainly feels as though the eccentric loading is working. Gold Coast may not be on but I just want to be able to run injury free again and enjoy my training. There are always races to run.

HuRTS 14 x 3mins

Tough session today. Very warm and still struggling with the after effects of Six Foot. Didn't feel comfortable at all even from the first rep, just a little dead in the legs. Was also worried about how I'd hold up for all 14. So tended to run easy for the first half of each rep then pick it up in the second half. Ran with the front group of Durante, Tucks, Serg (rapidly improving), the Judge and the Chairman. Serg dropped out after 10, the Judge, the Chair and Tucks after 12 leaving me to chase Durante over the final 2 when I started to struggle. Still kept up the same distance (between 900-910m for each rep - just short of gate to gate each time) but Durante stretched away on the final 2. I was outsprinted by MC, Andy and LF Charlie on the final rep.

Pleased to have completed the session. First proper HuRTS session in 2 or 3 weeks.

Run home

Missed lunch with an ISDA talk so ran home instead. Been feeling as if runs have been getting into a bit of a rut recently so happy to have done so. Felt pretty bouncy so attacked the hills - something I'll be doing more of in the next few months. Was a bit uncomfortable to start with raising the pulse more than usual but then settled into a pattern and felt pretty bouncy. Happy the effort.

Fantastic run by Timmy Rowe on Sunday - 1:34 for the Smithfield 30km. Way quicker than I was expecting. Everyone is eagerly anticipating his Canberra effort. Good to see DrJH running strongly at Lindfield - he'll be hard to beat this season.

Striders STaR - North Head

Rocked up this morning to a very depleted crowd - one person in the 6:10 group and about 8 starting the 6:20 group including Gareth Banks, John Binfield, Dennis, Mark Fiore, couple of girls and a chap called Simon. Picked up Ray heading up to North Head. Very easy pace to start with chatting all the way. Discovered that there is form behind the recent rise of John Binfield - he was pretty good as a kid coming 16th in the Inter Counties Cross Country (equivalent of Nationals) and ran a 1:59 800m.

Continued this way until coming down into Seaforth in the final 5km when the chap called Simon (who had been running ahead of us, getting lost then rejoining us) pushed ahead and I ran with him. Was probably running under 4:00 per/km at that stage but I didn't have the Garmin on. All up about 2:27 for the 30km.

Could feel the heel all the way and it's sore. Had been responding well to the eccentric loading (but not on a step) before that so I'll continue it. Will be a long process.

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...