HuRTS Progressive tempo

It's a Tuesday, 12 days until City to Surf and it wasn't raining so, as expected, the crowd was big. Intention is to increase the pace every 10 minutes by dropping 10s per km pace. In practice, you start quite easy, pick it up a bit, turn on 23.5mins and then go hell for leather to get back.

We took it pretty easy on the way out - chatting with JF with Tucks, JB, Andy, Dicky H and quite a few others also running with us. Turned on 23.5mins having reached 6.05km (3:53 pace). JB immediately upped the pace (it's difficult not to when there's a big crowd in front) with just Tucks going with us. We seemed to be going very quickly - once again I was struggling to hold on going around Circular Quay (where Tucks must also have dropped a bit). However, travelling around Farm Cove JB seemed to ease off a bit so I took my turn in front. Pushed the hills on the way back with JB dropping off somewhere on the hill up to the ABC Pool. Finished in 43:36. Very quick for the second half - 6.05km in 20:06 (3:19 pace) which includes all the uphills. 9:50 for the final gate to gate. All up 12.1km at 3:36 pace. Felt strong in the legs but the pace was tough. Ideally would like to do a 400s session on Thursday rather than the planned 4 x 2km - just to get used to some quicker pace running.

Good to see Tucks getting back to form despite still only running low kms. Also just noticed that Muz posted a late comment last week - good to hear from you mate. Looking forward to hearing about plans for your return home...

Recovery Monday

Usual Monday route in 68:11. Big crowd today including Ray, Tucks, Dougall, Andy, Kanser, Dicky H, King James, Indrajeet and a first time appearance for Timmy Rowe. Pulled up pretty well after yesterday's long one.

Long solo Sunday

Dropped Billy off at a party in Brookvale and had 2.5 hours to kill so ran via Curl Curl to Queenscliff, did two loops of my 10km circuit then ran back the way I came. The two 10km loops were run in 43:20 and 42:20 and all up just short of 32km in 2:17:07 (4:20's). Felt much easier doing the long run today without having done a hard session the day before. Legs still buggered now though. Bumped into Dicky G and had a quick chat at about 25km but otherwise pretty uneventful.

Off the wagon

I was supposed to do a 15km tempo but a night in the 3 Wise Monkeys put paid to that. 8km Manly route in 32:30 instead and that was a struggle.

Easy Friday

12km running Monday route but cutting back at Circular Quay. Problem is I forgot to transfer the orthotics from my racing flats so had to run in my trainers with no heel raises, orthotics or inner sole. So my achilles got sore.

HuRTS Mona Fartlek

Despite MC trying to hijack the session with some poxy long jog, we had a good turnout of JB, Kanser, Andy, Ray, Clyde, JF, Brendan, Dougall, RMR, Dom etc for one of the original sessions. Some suggest this session isn't tough enough so I stressed to everyone beforehand that the floats are not jogs or recoveries and that the overall pace for the 20mins should be 10km pace, so the fast sections are 5km pace.

Then had to practice what I'd preached so set off hard with the intention of reaching the Stone Gates. JB and Ray went with me. We almost got into the virtuous circle of reaching the top of the hills on the floats. Ray dropped off at 7mins to run back with Kanser leaving me and JB to carry on. We reached the Stone Gates with 8secs to spare and set off back. I was just holding on to JB on the final two 60s sections but felt better on the 30s intervals. JB dropped off half way around Farm Cove and I ended up half way along the side of the Opera House.

Another good, hard session. I've only reached the Stone Gates when I've been really fit (June and September/October 2008) so it's a good sign. It was quite blustery out there today too. I think it works out as averaging 3:22's for the whole thing. 3km warm up and warm down for 12km all up. 220km for the past 2 weeks.

Wednesday MLR

Usual Wednesday route with Kanser, RMR, Rob and Simon. Very easy pace today. Legs were a bit sore - need a massage. 1:30:05.

HuRTS 14 x 3mins

Felt tired again starting this session so took it deliberately easy for the first 6 reps running with the group. Then started my reps behind them to give me something to chase. Felt better as the reps went through and really enjoyed the last 4. I'm a complete pussy when it comes to doing each one though - always take it easy for the first half, usually giving JB about 20m then pick it up over the second half when I realise there's not that much further to go. Was averaging about 900m for most reps (3:19's) and 935m for the final 4 (3:12's).

Another huge crowd out there. Kanser was giving young Timmy a fright shadowing him for all the reps. Poor Timmy was shattered after 12 and couldn't finish off the session. Doesn't bode well for him over the final 2km of C2S.

Easy Monday

Usual Monday route with MC, Dougall, King James, Rob, LF Charlie, Kanser, Dicky H, Gerry and others. Very easy today covering the 15.8km in 1:10:36 (4:28's). Quicker in the second half. Legs very tired though.

Balmain Bungle Star

31kms in 2:24 (about 4:39's).

Easy run today on a cold morning. Set off in the 6.20am group with Dennis, Flakey, Nick B, and a few others with Cam Arnold and Steve Hume joining us for various parts. Very easy pace for the first 12km (about 5:00 per km) then it picked up a bit running along the Cooks River. When we got to the end of the Coolrunning 5km course I decided to run that in reverse while the others took the slightly shorter route back. Did the final 5km in just under 20mins, bumping into Travis at the end. Tired now.

ANSW Short Course X-Country Championships

22nd in 26:22. But, 3rd in the 35-40 age group, so I got to stand on a podium and receive my first individual ANSW State Medal! Looking over the results, I finished in about the position I was expecting based on how I've been going recently.

Went off pretty quick and wasn't far off the leaders for the first lap as they were taking it very easy. It's the sort of course that creeps up on you though. Lots of little inclines and gradual rises in thick grass that saps the strength from your legs. Exactly what I was looking for today. I was trying to hang on to Greg Graves for the second lap and gradually reeled him in on the last finishing strongly. I ran 8:32 for the first lap, 9:01 for the second and 8:49 for the last.

Good to see Tucks out there again. I'll claim a scalp over him while I can even though he's recovering from injury. Nice also to catch up with Nick, Flakey and the Tiger who was watching. Smashed by Chadi who ran an impressive 25:01 in beating some very good runners.

It's a beautiful course and today was perfect weather, clear blue skies and cool. Will definitely be back.

Easy Friday

Very easy 12.5km run around Balls Head with MC and Dougall. 62 mins.

HuRTS Gate to Gates

8 of them off 2 mins rest. Actually, it was a rolling 5 minute start so I got a little over 2 mins rest. Reps went as follows:

2:51
2:47
2:45
2:47
2:46
2:46
2:43
2:46

Gate to gate is 909m so 2:46 works out at 3:02 per km. Good solid session. Always struggle a bit mentally with the speed sessions as they hurt from the word go, so good to get through it and keep them consistent. From rep 5 onwards I was hurting. There was always someone there to push them along though. Ray went hard on reps 3 and 4. The Judge showed up today and was on my shoulder for reps 3 to 5 and ran a 2:42 on rep 6 (his last). Brendan from work was doing each second rep hard before the Melbourne Half Marathon this weekend so pushed reps 5 and 7. Even young Timmy popped up on the final rep to give a good showing. JF was also just behind. Good to see Tucks, Kanser, Dicky H and Enda out there - almost felt like old times.

Have decided to run the ANSW Short Course X-Country this weekend which I'll do as a hard training run given how solid this week's training has been. Last minute decision based on how much better my achilles is feeling (feel confident enough to test it on soft, hilly terrain) and the fact that Sean is away for the Sat morning session. Will be nice to race at a sensible time of day for once as well.

Wednesday MLR

Usual Wednesday route with a big crowd including MC, Kanser, Dicky H, Tucks, JB, Andy, LF Charlie, RMR, King James, Russel and Benny St. By half way it was only me , Benny, Kanser, Russel and JB with the latter two pushing ahead. Kanser split at Darling Point so ran back with Benny. Will be great to see how he goes at C2S with Shelley, Dent and Hunt all running.

Felt very comfortable today - halfway in 44:40 and back for the 19km in 1:26:37.

Tiger massage this arvo and saw Carl this morning for a busy day. Collected my $100 from the Tiger. Hope he has enough in reserve to feed his kid who is looking like a Mark Schwarzer clone. Kanser has a new look of determination about him. Timmy L should start saving his pennies for another Highnam payday.

HuRTS 45mins Fartlek

Huge crowd today including Dicky H, Kanser, Timmy's L and C, MC, JB LF Charlie etc. Set off quickly with JB and a chap from Brats called Andy McFarlane. Turns out he's a decent runner who ran 46:34 for C2S last year - exactly the same time I did the year before. We were pushing hard from the start and reached the Opera House stone gates in 9:55. Turned at 22.5mins past the second speed bumps opposite the stone building - the same as the furthest I've reached before. On the way back, particularly under the Harbour Bridge, I was just trying to hang on to JB and Andy, only really catching them during the floats as they extended on the fast sections. Then coming around Farm Cove I felt good again and kept it going strong back home. We pretty mcuch stayed together until the very final rep when I pushed on a bit.

Back in 45:15. 10:20 for the final stone gate to stone gate. John had it at 8.1miles odd (he's old skool) which I think is about 13.1km - i.e. averaging 3:27's all up including the floats.

Buggered at work this afternoon - slight stomach cramps so I obviously pushed it very hard, but that's the plan for the rest of July. C2S beckons.

Need sleep Monday

Up at 4am for the flight from Cairns and headed out at lunch for the usual 15.8km. Good crowd today joined variously by Timmy C, Kanser, Dicky H, Ryan C, JB, MC etc. Very easy to start with but Timmy picked the pace up on the way back and we finished in 66:30 (4:12's). We probably averaged under 4:00's in the second half so too quick for a recovery.

A few photos from the GC of Timmy, the Tiger and Andy attached...

Gold Coast 10km and FNQ Holiday

Got what I was looking for at the Gold Coast. Arrived in plenty of time and soaked up the atmosphere. Caught up with Dave Sweeney beforehand and had a quick chat and admired the likes of Shelley and Troop doing their warm ups. You get plenty of space as a preferred starter at Gold Coast - another part of their top organisation. We were held for a while which just heightened the nerves and then were off. As usual, the pace was frantic to start with. I tried to calm myself early on and saw Dave up ahead. Passed Dave just after the 1km marker and found myself in a group of about 6 who all seemed to be going the same pace. This was perfect. I caught splits of 6:24 at 2km, 9:40 at 3km and 13:01 at 4km so the pace was perfect. However, it seemed to be floating to the front of the group between 4 and 5km so the pace was obviously slowing a little but was too scared to take it on myself so just settled in. However, I turned the U-Bend at 4.8km badly and this was followed shortly after by a small hill where a group of 4 gapped me. I was then by myself but just concentrated on their backs to avoid the elastic snapping.

This being the Gold Coast, we then started to have a procession of talented younger runners who were being chewed up and spat out having gone off too quick in the first half. I passed one and we almost caught the group of 4 in front of us (within 5 yards) before they slowly drifted off again. I was just digging in now. 5km had passed in 16:25 and given the fast start I knew a sub-33 was unlikely but concentrated on maintaining the pace to make sure I was under 33:30 - my original aim. From 8km onwards I was passing quite a few and starting to gain on the group of 4 again. 9km in 30:02 and I knew the sub 33:30 was in the bag so just put my head down. The final straight before you turn into the finishing chute seemed to go on forever. Finished up in 33:21 (33:19 net). My 7th fastest 10km so I'm getting back on track.

Caught up with Dave and the legendary Ronnie Peters (not just for his running performances for his age, but his honest coolrunning comments too) afterwards. Dave seemed a bit disappointed with his 34:32 but to run that time so soon after injury was very impressive - I didn't think he'd get under 35. Shows what natural talent he has.

Was planning on running the Half the next day but woke up too sore and decided it wouldn't do me much good for the rest of the season. All eyes are on C2S now. Some great performances though, in particular JB who ran a fantastic 1:11:49. Gary owes me some cash but still put in a credible 1:16:04 (gun, we only count gun, so that will be $100). Timmy had a gutsy run in the marathon off the limited training he's done to run 2:50, although he did manage to let a grey haired chap pip him on the line. I've got a couple of photos that I'll post this evening.

Took Sunday, Monday and Tuesday off while travelling North and was itching to get out by Wednesday. Did 10km each day (Wed - Sat) in Port Douglas in 39:52, 41:07, 38:24 and 42:58. It's dead flat and you you can't help but run quickly in the warmth. Then did 24km yesterday in 1:46:02.

Another easy 10km

Itching to get out there now. Another very easy 10km today around the Botanical Gardens on a beautifully clear but cold day. Threw in five 30s sprints here and there. 44:50.

Welcome break

Been working my arse off on a deal which will be done tomorrow, haven't been to bed before 1.30am in a week and today was another manic one. Popped out for a very easy 10km up to Centennial and back this evening. Cold again but perfect for running and feeling good despite the workload.

HuRTS 5min reps

Bloody cold today, coldest night in Sydney for 15 years. I had two vests, a T-Shirt and a cap on for this session and was still shivering. Wanted to push it a bit today as I've been cruising since Mini-Mos and was worried the legs may be going a bit soft before this weekend. Crowd included JB, JF and Clyde upfront with Timmy C, Andy, Kanser, MC, LF Charlie, Chris G and even Canadian Chris making a surprise return.

Reps went as follows:

1.44km - 3:29/km
1.45km - 3:28/km
1.50km - 3:21/km
1.52km - 3:19/km
1.51km - 3:20/km
1.52km - 3:18/km

Then the last two we decided to cruise in about 3:50 pace. Those were JB's times, I was no more than a couple of yards ahead, if at all. Felt OK to finish off the last two reps but decided not to kill ourselves before the weekend. They felt quick though - makes a massive difference having JF, Clyde and particularly JB pushing them along with you. Just need to stay illness free before Saturday now, not easy when you have a house full of sick kids.

Not so long Sunday

Ran from home to MC's to pick up the Porsche, having driven over Durante's 30th World Cup themed party last night. Timmy went long on Italy but came up short. Kanser won $115 for flukeing a "guess the time of the first goal" comp, but it paid for my taxi home so I wasn't too displeased. The bets that I can remember are:

1. $50 on Kanser beating Timmy in a race prior to the HuRTS end of season drinks night.
2. $50 on Timmy not getting under 4 hours at next years Six Foot Track.

I also bet Timmy I could do more keepy-ups than he could, after he went into a 45minute monologue on how he was an apprentice at Stoke City and could have been a contender. But he didn't seem keen on taking me up on it.

Anyway, todays run was very steady but wasn't really in the mood. 1:35:09 all up. 27:02 at Spit Junction, 58:26 at work. About 21.5km.

Auf wiedersehen Deutschland!

12km easy run around the City during a break from work this arvo. About 55mins.

Arrivederci Italia!

Run to work this morning. Hammies are still tight but the leg cadence was high and felt pretty strong which was backed up by the time - 26:45 at Spit Junction and 56:46 all up. Feeling good about Gold Coast 10km but would ideally liked to have done some more speed sessions like the 400s.

Ingerland!

Jogged to Cremorne. Bought some beer. Got taxi home. 30 mins.

Long Wednesday

Just me and JB today (all the others arsing around with Corporate Cup) so we headed out to do the old Centennial route. Quicker pace than usual being just the two of us (albeit starting very easily) but felt good throughout and still with a bit in the legs at the end. 18.7km in 1:23:29 (4:27's). Belted down with rain and cold. Took Volataren for the achilles last night so that I could hammer the eccentric loading with heavier weights and it felt great, as it always does with the wonder drug.

Hurts Progressive tempo

Very tired after the last two days and achilles has been swelling up a bit so took today easy. Went gently for the first half averaging just over 4:00 per km reaching just past the Sydney Theatre Company cafe on 23.5mins then picked it up quite a lot coming back getting home in 44:24. JB was going hard at the front and good to see Andy Heyden back out again.

Long Monday

Did 10km before the usual Monday run today as a result of missing a long run over the weekend. Was expecting to feel very tired as the legs were fatigued this morning but felt surprisingly good, especially over the final 5km when we picked the pace up. Averaged 4:20's for the Monday run part. Big group today including Clyde, LFC, Springer(!), King James, Indrajeet, Russell, Andy and JB. Passed Tucks a couple of times while running and the Burglar and IHS.

All up about 25.5km in 1:49:56.

Mini-Mos Marathon - 7th in 34:53

Got the time I wanted it's a bloody hard race. There are short sharp hills throughout but they leave the best until the final 1.5km.

Turned up to see Marty Dent, Harry Summers, Jason Harrison, Vlad and Thamal on the start line so they had sorted out the money prizes between them leaving me out yet again. What I hadn't counted on was how strong the first female (Emily Brichacek) would be. Set off feeling great. First km in 3:14, 2km reached in 6:30 running with Emily at this stage. She gapped me around 3km after the steep hill up to Middle Head Road and maintained the same gap for the rest of the race. 5km in 17:04 feeling as though the hills were punishing me. I definitely prefer the flat. Ignored the km markers from then on just trying to concentrate on catching Emily. Did catch 9km in 31:24 trying to work out how fast I'd have to run the final km to get under 35. The final 1.5km are a killer. A solid 700m of uphill until you crest the top of the Allan Border Oval. Nice finish with a good finishing chute and crowd.

Good chat with Thamal, Vlad, Flakey and others afterwards. It's a really great event. Bec and Billy went well in the 2km and had a fantastic time. Bec was 12th in her age group in 8:45 and Billy 14th in his in 9:10.

Easy Sat

Just an easy 9km today doing 2.5km loops as a warm up before tomorrow's race in the Mini-Mos. Still felt tired in the legs for the first 15 minutes but eased up after that. Not sure whether I've overdone it this week before tomorrow's race. I reckon Mini-Mos is about 90 seconds slower than Gold Coast so if I get under 35mins I'll be going very well. I ran 34:37 two years ago when I was in peak form.

Took Billy and Bec (also both running tomorrow) out to the bike loop for some laps. Bec got down to 44.36 and Billy 44.26 so they then raced together where Billy won with a finishing dip (43.25). I reckon Bec will last 2kms better tomorrow though.

Missing HuRTS

Too busy at work to get out for Mona Fartlek so a run home instead. It was a good thing. I thought about doing a tempo run home or maybe some fast sections but within the first 20 steps I knew my legs were shot and was really struggling from the efforts of the past 2 days. So just jogged home instead. 31:45 at Toyota Garage and 59:40 all up. Feeling better for it.

Long Wednesday

Set off early due to work constraints. Did an easy 10km with JB (passing Tucks on a comeback run) then joined the rest of the squad for the usual Wednesday route. Very easy pace. Pushed a bit up Heartbreak Hill as my achilles was a bit sore from jogging. Started to feel pretty exhausted over the final 5km when I became a bit glucose depleted. All up 29km in 2:10:54 (4:31's).


Great to see my favourite runner back to winning ways at the weekend - Tirunesh Dibaba taking out the 5000m in the Diamond League in New York in 15:11. A final km in 2:46 suggests she hasn't lost any of her devastating pace.

HuRTS 14 x 3mins

Nice and cool today, no wind, not a big crowd, MC couldn't make it so I took the session. Me and JB upfront with Derek running well again. Good also to see Kanser running a few and LF Charlie backing up from Sunday's strange cult Half Marathon.

Felt nice and comfortable for the first few all the time trying to relax. The reps started to take a familiar pattern - JB would go off quick, I'd gradually catch and overtake for the final 300m. The fatigue started to show at rep 8 and there was no great pick up in pace for the final 4 today. They averaged 3:20 per km a rep, with the final 4 probably in the 3:17 range. No doubt made easier by the lack of a long run over the weekend.

Short again

Just the Manly route again today, but feeling sprightly after a rest yesterday. Will go long on Wednesday. 28:15 today. Km times were as follows:

4:28, 3:54, 4:01, 3:46, 3:30, 3:27, 3:33, 4:35 (for the 400m up the hill).

Manly Saturday

Just the Manly route, easy to start with but then started to pick up the pace from South Steyne. Really picked it up in the frinal 2km to run 29:56. Felt great today and achilles is much better.

Then Billy wanted to go for a run so we jogged to the playpark and he ran two loops of the bike track - first in 48:60 and second in 48:74. He's consistent.

Friday early

Run in to work. 27:21 at Spit Junction and 58:31 all up. Felt quite good to start with but then tired more and more as the run went on. Mixing it up yesterday obviously had an effect.

Saw 'Animal Kingdom" last night, brilliant fim, one of the best I've seen in ages. The tension was maintained the whole way through and I came out with indigestion having eaten a bag of Maltesers.

HuRTS 10 x 400m

Took yesterday off as my achilles was sore after Tuesday and the recent increase in weekly kms. Felt much better this morning and was keen to do this session. Beautiful day, clear as a bell but cool, though warm in the sun.

Fairly small crowd of me, Thurston (again!), Kaley, Dom, JF, Ray (just jogging), Todd, James, Derek, Racey Mike and others. Surprise of the day was Dom who was with me on the first 3 reps and a couple of seconds behind for the rest other than the final one when he blew. Thurston was just behind for the first 5 then dropped out having done enough for the week. Reps went as follows:

66, 67, 66, 69, 69, 68, 68, 68, 68, 63. Run off a rolling 2mins. I reckon they were 390m even though Kaley measured 400m on his Garmin, so you can add 1.5 - 2 secs for each rep. Still quite pleased for the first session this year. Derek was the burglar on the final rep.

HuRTS 45mins Fartlek

Lower crowd than usual for this popular session despite fantastic weather, cold but clear with no breeze. Set off with Wildman (that's right) hoping to take it easy so that I could get back in the 45mins - was joined by Fats at Lady Macs Chair. Wildman dropped off panting like a dog just before the Opera House and Fats and I continued on together. We turned half way down Hickson Road just before the traffic calming bumps (way beyond what I've done recently) and tried to get back. Fats dropped off at Circular Quay as he had Corp Cup tomorrow so was on my own from then. Got back in 45:09, just short. NEED MORE SPEED. Endurance is fine. Going to start myself some 400s and 800s soon.

Got a call from Kirst to say that Bec had finished 12th in her District X-Country this morning (i.e. against most of the Northern Beaches schools). She was in 8th coming into the home straight so clearly has my finishing kick. Great result for her as she was about 40th last year. She obviously paid heed to my wise advice this morning ("Just sprint at the start and don't walk the hills").

Monday meandering

Very easy 15.8km route in about 74:10 (4:41 pace). Good crowd though - Nick F, Dougall and I were the only ones to do the whole thing (take note Charlie) but MC, Kanser, Dom, James etc. variously joined us for part of the way.

Homebush Hustle

Headed out to the STaR at Homebush. Big crowd in the 6.20am group including CT, PT, JB, Timmy, Chris Dwyer, Dennis, Damo Tancred etc. Started at a very easy pace which I appreciated given yesterday's race and the early hour. Pace picked up from about 14km onwards though. 5 of us did the whole thing - me, Timmy, Damo, CT and JB. I pushed on with the latter two over the final 3km when we were running 3:40's. All up 30.08km in 2:12:08 (4:24 pace) although that included a number of toilet stops. Probably 4:22 pace for when I was actually running.

Bloody cold but clear.

Striders North Head - 6th in 34:13

Cool this morning but thank God the rain stopped. Wasn't windy outside the house but North Head is pretty exposed so there was a bit of a breeze along the long straight sections. Caught up with Tucks, MC and the rest of the HuRT Squad then did a warm up with Timmy. He was looking pretty confident about staying within 80 seconds and taking $50 from me and I was feeling pretty lethargic. Plenty there this morning, with CT, Thamal and Cale Dowd up front.

Set off pretty conservatively allowing the front group to run off and found myself running with Andrew Wilson for the first couple of km. Fats suddenly caught us at the turn near the hospital and we ran together until about 6km. I was trying to put in efforts to break them but with no luck, however, it kept the pace honest. On the hill at around 6km they suddenly seemed to drop off so I put in more of an effort to try and create a decent gap. Turned at the hospital for the 2nd time and saw that there was a group of 4 still within 30m of me so once again put an effort in up the long drag. Saw my split at 9km and decided to try and get under 34:20 with a fast finish. Good to finish strong.

Splits were as follows:

2km: 6:48
4km: 13:37
5km: 17:05
7km: 23:57
9km: 30:57

You'll notice that there are no 1km or 3km splits. You can thank Hamburglar for that! Pleased to pretty much even split it. Backs up my theory of having the endurance but not the speed at the moment.

Some great runs out there. Richard P ran 35:01 which is an amazing effort given his injury problems. Timmy L ran 35:34 (81 seconds back! - but we'll wait on the official results), the Tiger was 35:4X, MC pulled up with an injury but good to see Kanser back out there with a 38:40.

Some great views up at North Head. Timmy, Kanser and I were appreciating them at the refreshments area post race.

HuRTS Hickson Road

Not really. Fronted up with a large crowd (after passing Kanser heading in the opposite direction on the way down) but just strolled through them putting in a 30 second quick burst on each rep. Felt really good so quietly confident for Saturday.

Wednesday MLR

Very easy 19km run over the Wednesday route to Kincoppal and back with MC, Marty, King James, Russel, Louis and others. I think it was 1:28:45 (4:40's). Training with Carl this morning and massage with the Tiger this arvo. Achilles feeling a bit stiff after a couple of big weeks.

HuRTS 4 x 3km

Bit breezy but the rain stayed away. Ran with Dicky H and Fats with Jonathan, MC, Todd, JB and others next up. Even Kanser showed up for 3 today. Reps went as follows:

Final lamp post in 10mins (2.88km) - 3:28 per km
Back in 9:43 starting at Stone Gates - 3:19 per km
5m short of final lamp post (2.87km) - 3:29 per km
Back in 9:34 - 3:16 per km

So getting back towards the pace we used to do these in, although not the crazy pace that some of these sessions were run in. Check out June 24 2008.

I ran the first with Rich with Fats just behind - drawing level with us going past the Art Gallery. On the second rep I was chasing them both. They must have finished 7secs in front of me. On the third I was running a few yards behind them when Rich's calf went going up by the ABC Pool. Hope it's OK but judging by the swearing it didn't sound good. I closed in on Tony towards the end but he finished about 5m ahead. On the final rep I was again chasing Tony (thinking I'll struggle to get close to him on Saturday morning) when suddenly he started to fade a bit coming into the wind around Farm Cove. So I pushed on past from there and finished strongly.

Another confidence booster before North Head at the weekend but still think I'm struggling a bit for speed, although the endurance is starting to show. Fats will be a good gauge. Rich would have been - just hope his calf is OK.

HuRTS Monday

The usual (new) route via Barangaroo. Big crowd today with the inter-squad rivalries to the fore: LF Charlie and Nick F; MC and anyone who runs. Kanser joined in just before the Opera House, claiming to have missed the Striders Dinner on Friday due to illness.

Nice and easy pace the whole way, picking up a little towards the end. 15.7km in 1:08:24 (4:21's).

Going Long, Feeling Strong

Before I got flu in early April I was struggling with all my long runs. I'd reach 20km and fall apart and struggle to average under 4:35's. For the past 3 weeks since coming back from flu, it's been the complete opposite. Stride feels pretty short but the leg cadence just seems so much easier. A large part of it may be not running them after one of Sean's sessions on the Saturday which leaves the legs feeling dead.

Today was the Burnt Bridge Creek deviation, Queenscliff, North Head route but coming back down via Shelley and one lap of the 2.5km route finishing up at the Mola's for a few drinks this arvo. Felt pretty average in the first km (2 day hangover) but then just rolled out the kms with the average time coming down all the time. Ended up running 26.47km in 1:49:33 (4:08's). Splits went as follows:

4:36, 4:29, 4:13, 4:12, 4:17, 4:13, 4:10, 4:15, 4:06, 4:28 (hill at Shelley), 4:21 (hill up to North Head), 4:21, 4:04, 3:59, 4:08, 3:59, 3:56, 4:06, 4:07, 4:09, 4:03, 3:56, 3:57, 3:59, 3:53, 3:48, 3:55.

Real confidence booster before next week's 10km at North Head (where everyone looks to be turning up for). Like to feel strong on the long run.

Bumped into Hamburglar at 2km and Eoin Reville at 20km. Good to get a shout.

More easy stuff

Dicky H, Mona, Richard P, Timmy L and yours truly. Timmy and I look like extras from the Twilight movies.

Just the Manly route again today but doing anything after the wall of booze during and after last night's Striders dinner was a bonus. Not sure Wildman will remember his $50 bet on a head to head at North Head next week. Dicky H and I did our usual burn bright to start with and fade quickly on the pool table.

Squeezing it in

Got a boozy lunch on and Striders dinner tonight (tomorrow may be a struggle) so headed out early on the Manly route. Toiled to get the legs moving to start with but then was running 4:00 pace from Manly Wharf onwards. 31:10 all up (4:15 pace). How did I ever run 26 over this course?

Nice stuff

Missed lunchtime due to work commitments so ran home instead. Felt strong after yesterday's rest but it wasn't as quick as I thought it would have been. 29:45 at Toyota Garage and 55:02 all up. 7:10 for the final 2km.

HuRTS 5min reps

8 of them off 90s rest. Cold and wet so a lower than usual crowd of MC, Fast Charlie, Dicky H, Jonathan, Timmy C (about to head off to Comrades), Dom, Derek, Brendan, Nick Fairfax (LF Charlie should be getting worried), Fats and others. I ran them all trying to hold on to Richard H and Charlie just ahead of Fats and Jonathan. Distances (and average pace) were as follows:

1.39km (3:36)
1.43km (3:30)
1.45km (3:28)
1.46km (3:26)
1.47km (3:25)
1.47km (3:25)
1.49km (3:22)
1.53km (3:17)

Last one was flat out over the final 300m after Richard came past. Nice to get them progressively quicker (particularly after the last couple of days) and just to be trying to get comfortable at running at that sort of pace again, which is what this session is all about.

Feeling stronger

Headed out for a solo 10km at lunch mainly around the Botanical Gardens in 43:00 (4:20's) then joined the rest of the squad (MC, Enda, Rob, LF Charlie, Springer, Kanser, Indrajeet, Andy, Nick Fairfax, new chap Russell and a few others) for the usual Monday route but via Barangaroo instead which lengthened it a bit. That was 15.71km in 1:07:12 (4:16's). The pace picked up the whole way and people started peeling off throughout such that only MC, Russell and myself did the whole thing. Last km in 3:47 with a couple around the 4:05 mark coming up the hills. MC is looking strong at the moment.

So all up 25.71km in 1:50:12 (4:17's). Easily the quickest long run I've done since coming back from injury and it felt great.

Manly 10km Fun Run

Showed up not expecting much but the organisation was pretty good. We had timing chips and somewhere to drop your stuff. Well marshalled and a nice big blue inflatable finish line so that you felt a bit special at the end. 800 were registered for the 10km and 300 for the 5km. We were all setting off together so that was over a 1000 thundering down the esplanade towards the thin path around to Shelley Beach. Having said that, I think the weather kept quite a few away. The pollies were there - saw Tony Abbott and had a quick chat with Mike Baird. Then caught up with Pete W for a jog and had a quick chat with Jasper, Dickyboy and Jenny Whickham on the start line.

Set off at the front to avoid the melee. Went through the first 2 km's in 3:30's feeling comfortable. By the time we hit the hill at Shelley there was 4 of us up front - me, Dickyboy, Lee from the Manly Running shop and another chap who peeled off a few hundred metres later as he was only doing the 5km. Climbing up through St Patricks was a bugger. It was bloody steep and very slippery after all the rain. By the time we hit Darley Road Richard had dropped off so that it was only me and Lee. It stayed this way until the turn off through St Patricks on the way back, I kept on trying to put in surges to drop Lee but he kept on hanging on. I then missed the gate on the turn off back into St Patricks and lost 20 yards on Lee. He was also braver coming back down the steep grassy hills. So I just cruised home for 2nd knowing he was too far ahead with 1.5km to go to catch in a sprint.

Bit annoyed not to win it. It never felt too quick, more like a really hard training run. The time was 35:44 which wasn't too bad given the hills and conditions. But it certainly wasn't 10.2km as advertised. Richard came in for 3rd. Had our photos taken so you never know, we may even make the Manly Daily. Doesn't get any better than that!

Scouting the course

Decided to run the 10km Manly Fun Run tomorrow morning so ran to Queenscliff then along to South Steyne to see whether they'd set up the course. Nothing. It will be a shambles (unless the rain continues and few show up) but I'll give it a go in any case as my local. Very easy run of 5.3km in just under 25mins - managed to hit the rain showers full on. I've no idea how I'll go tomorrow - I'm guessing mid 35 pace. DickyBoy is likely to run so I'll probably just try and stick with him.

Hangover city

Run home. Felt great after getting rid of an aching stitch which I felt was due to my liver being pickled. Probably around 57:30 ish. Have taken to not timing my runs and just enjoying it.

Aussie Tom

Easy run home last night (untimed but I guess about 57:30). Became an Australian citizen this morning. Nice lunch at South Curlie then a gentle run to work (I'm guessing 60mins+).

Monday meandering

Arrived a bit late with LF Charlie coming soon after so we headed off together for the usual Monday route. Charlie seemed keen on keeping the pace honest but I was feeling pretty good again so it was comfortable. Eventually bumped into MC, Clyde and Kanser along Hickson Road so turned around and ran back with them. 13.58km in 58:15 (4:17's).

More confident

Yesterday was an easy 7.5km untimed around the Manly route. Today was 20.52km (Burnt Bridge deviation, Queenscliff, Shelly, North Head (inc. track), Ashburner and Pac Parade) in 1:26:57 (4:14's) feeling fantastic. Went out easy but gradually picked up the pace the whole way. Felt guilty not running the SMH Half this morning but until yesterday I'd still been feeling crook.

Perfect for running

Wednesday was a rest as I got too busy. Thursday I had a day of work as I was playing in the Manly West Golf Comp so did my Manly 7.5km route in the morning in 29:50. Felt comfortable to start with but started getting fatigued and the chest was tightening towards Queenscliff. Today headed out with MC, Clyde, Derek and a couple of Dominoes for 14km around Cremorne Point. Very easy and feeling much better. About 66mins.

Back again

Very easy 8km run at 4:30 pace. Beautiful day. Ran into Hamburglar 3 times and crossed paths with the HuRT Squad. Chest still tight but feeling much better.

Farewell Serg

Caught up with Serg, CT, Knoxy and others to farewell the Portuguese fella. Had continued on since a client lunch so was worse for wear. Told Knoxy he was too good to give up running and tried to entice him back to competition by betting him $100 I'd beat him at the Blackmores Half. He appeared to look on me with pity...

More time out

Saw a doc. Have chest infection. On Aunty Botics for a week and no running.

HuRTS 45mins Fartlek

Still very sore in the legs (although achilles still great after increasing the weight recently for the eccentric loading) but slightly better than yesterday so headed out to what is usually my favourite session feeling pretty confident. Massive crowd today, perhaps the biggest ever, including Wildman and Durante, the Chairman, Fast Charlie, JB, Dicky High, some fast Triathlete dude, MC, Fats, LF Charlie, Dom, Todd, Indrajeet and a whole host of others. I set off at the front feeling pretty comfortable until about 5mins in when suddenly I felt pretty average. Held on to the front group of Dicky H, JB, Triathlete dude, the Chairman and Fast Charlie until the Opera House (averaging 3:37's so no quicker than when I did this a month ago) when the wheels started to fall off big time. Fats came past at the OPT and tried to stay with him but he started to gap me on Hickson Road.

Turned on 22.5mins at exactly 6km (3:45's) with Fats a little in front and MC and Todd about 50m behind. That gap between me and MC remained exactly the same all the way back. Was swamped by the front group by the OPT and it was just a question of dragging myself back. Wanted to drop out but refused to do so, telling myself the pain and ignominy would serve me well. Finished up with 11.72km (i.e. more than 700m less than last time) averaging 3:51's. Then proceeded to cough up a lung.

Need a rest. Pointless flogging myself (97kms in the past week) with the lingering effects of the flu - I think I'm only prolonging it. I'd wanted to try and get some good fitness back before SMH Half but I'd rather just run healthy again. Just counting my blessings that I'm still injury free.

Off to see JLP tonight. Given how stiff my legs are, it's going to be hell.

Easy recovery

Had a great night's sleep last night and felt much better today but the legs were still very stiff, particularly the thighs, calves and behind the left knee. Decided to go for an easy 6km at lunch. Caught up with the King, Brendan, Rob Deek and a couple of others then bumped into the Judge and Kanser who both joined in for part of the way. Was feeling much looser after 2km so continued on for 11km. Good to get out and feeling much better now. Averaged around 4:30 per/km.

Long in Centennial

Caught up with Timmy at 6.15am then Durante and Kanser at 7am, with Damo Tancred joining us a little later. I was really sore and tired after yesterday's session. Thighs felt like I'd just run the 6ft Track. Not surprising to be still tired after the session last night but I'm sure the lingering effects of the flu are playing a part too. However, that is feeling a bit better every day. Just plodded through the kms. Nearly got dropped on one of the runs up the Woolhara hill. Ended up running 25kms in 1:56 - about 4:39 per km.

Good to be out with the boys again and see them running injury free.

Not the NSW State 10km

Some great results from the State 10km. Keith ran a blinder to knock off another of my pb's - 32:32. Amazing for someone turning 55 next week. Vlad and Chadi went under 32 for the first time running 31:40's. Thamal ran 32:22 and even Cameron Arnold ran 33:10. Interesting that Binfield ran 33:28. I reckon he would have been quicker but for Ironman a few weeks ago. Timmy did me proud by beating MC by 15s and earning me $50.

Felt better this afternoon so ran a 15km steadyish tempo on the newly paved 2.5km route along Kenneth and Balgowlah Rds (6 laps). First 4 laps felt comfortable then had to put some effort in to maintain the pace. Intention was to keep all the kms under 4:00 which I only just achieved:

3:54, 3:57, 3:55, 3:52, 3:54, 3:49, 3:58, 3:57, 3:57, 3:54, 3:55, 3:55, 3:53, 3:59, 3:51

15:03km in 58:53.

Slightly better

11km run at lunch with Enda, Timmy C and Geoff Cooper. Feeling slightly better again but still not right. Averaged just under 4:30's.

Big one tomorrow. Hoping Timmy L can come through and nip past MC in the final km to win me $50. Timmy L is a fighter so I have every confidence.

Still not right

Easy jog home in 59:18. Still feel like I'm sucking through a straw when I'm running and coughed so hard I nearly vomitted when I got home. Other than that, it was fine.

Sort of getting back

Cor Blimey. Nasty bloody bug. Was feeling slightly better by last Wednesday so boarded the plane to San Francisco for the conference I was supposed to be attending. The 14 hour flight did nothing for my wellbeing. Spent 3 days at the conference trying to hold it together. Flew back. Sunday was the first day I got through without having to take Nurofen and Panadol every 4 hours. Bad chesty cough since then. Tentatively ventured out today hoping for the best. Ran 8.5km (10km route continuing around the Opera House and back but cutting home opposite Art Gallery) with my chest feeling very tight. Then proceeded to cough up a lung for the rest of the afternoon.

Nice to be running again though, especially on a beautiful day. Good thing was that the rest meant I had no aches and pains at all (other than the chest). Won't run Saturday but will concentrate on getting things back together for the SMH Half. Plenty of races to test myself in the upcoming months.

Sick as a Dog

Have been sick as a dog since Friday - high fever and bed ridden. Still no improvement today.

Fantastic result by Ben to win the Australian 5000m champs on Saturday night and book his ticket to Dehli. Tiger said he ran the final 2000m in 5:03, i.e. just over 60s a lap. To put it in context, that pace would almost have won him the 1500m title.

Finally downloaded some photos from our camping trip...

Been checking out some You Tube footage of Olympic track races today and came across the Munich 800m final. This is how to run an 800M... Munich 1972. Interesting to compare it to 1988. Can't believe how Paul Ereng managed to recover from his crazy first 200m.

HuRTS 4 x 2km

Had a pretty big night with the HuRT Squad last night at Hurricane's in Bondi as a farewell to Serg. Plenty of trash talk going on. I bet MC $50 that Timmy L would beat him in the State 10km and he leaped up to shake my hand on it. I have full confidence in young Timmy though. No-one rises to a challenge like him and you know you'll always get 100%. Ate a full rack of Pork Ribs and fries topped off with a sticky date pudding and plenty of beer. I could barely move this morning and didn't fancy today's session. But, as Woody Allen said, 80% of success is just showing up so that's what I did.

Times went as follows:

6:35
6:35
6:32
6:33

So nice and consistent. Strict 2 minute rest (Sean's gave us 3mins). Ran the first with Fats with Tucks about 12s in front. Fats dropped off during the second so I was chasing Tucks and Binfield (who decided to join us upfront), a little closer to Tucks this time. Third was same as the second, again getting closer. Final rep I felt lactic after 500m but just concentrated on Binfield's back and then (after overtaking JB) Tucks'. Must remember that tactic. If just just concentrate on someon's back, it seems to get closer to you and gives you something to divert your mind from how crap you feel.

Knackered at the end but a good session.

Timmy - MC ran 7:03; 6:59; 7:03; 7:03 but looked well spent. Doesn't compare to your hilly 7:06's run yesterday.

Wednesday MLR

Another perfect running day. Termperatures now down in the low 20's but clear skies and no humidity makes for a huge relief from the past few months. Especially when you're coming from a zero fitness base.

Today was the old Centennial Park route with Louis and KPMG Rob. Very easy pace although it picked up a bit towards the end. Achilles a bit stiff after strength training this morning with Carl. 18.57km in 1:27:55 (4:44's).

Hurts Progressive tempo

Big crowd today including Tucks, Clyde, Binfield, MC, English Andy, Fast Charlie, LF Charlie, Indrajeet, Dom etc. Set off conservatively with Tucks with just Fast Charlie a few steps behind. Stayed this way all the way until the hills after Mrs Macs Chair on the return when Tucks pulled ahead. He ended up back at the start on 44:47, me on 45:03. Fast Charlie pulled out opposite the ABC Pool. I pushed the pace down beneath 3:30's as soon as we turned knowing that that is the only way to get back in 45 mins when you turn on 23.5. A 2 minute negative split is a lot. Km splits went as follows:

3:55, 4:03, 3:51, 3:49, 3:53, 3:45, 3:28, 3:38, 3:22, 3:26, 3:30, 3:45, 3:14 (for 206m).

Total of 12.21km in 45:03 (3:42 per/km). 10:18 for the final gate to gate.

Felt good today. Nice and cool but quite a bit of a breeze. Saw a load of people out there including Kanser, the Chairman and Hamburglar.

Easy Monday

Very easy 13.5km in 1:01:10 (4:32's). Nobody waiting so went off by myself. Bumped into Kanser and Eamo half way around so ran with them for the rest of the way. Also saw Binfield and the Chairman (in a rare outing). Beautiful day today, clear as a bell but much cooler than yesterday.

Seal Rocks and Narrabeen Sunday

Returned from a great camping trip at Seal Rocks last night. Missed a run on the Friday on the way up. The rest of the week went as follows:

Sat: 12km easy
Sunday: 23km picking up the pace all the way averaging 4:24's by the end.
Monday: 10km starting easy (5km in 21:30) but picking up the pace to finish in 40:19
Tuesday: Rest. Achilles sore due to lack of stretching and exercises.
Wed: 13km very easy.
Thurs: 13km easy.
Friday: 10km tempo in 37:33. Aimed to pick up the pace the whole way. Worked other than my usual soft cock 6th km. Splits went 3:58, 3:53, 3:49; 3:46; 3:46; 3:49; 3:43; 3:43; 3:33; 3:32
Sat: 13km easy.

All run over an undulating unsealed road from Seal Rocks to Yagon campsite plus some beach on the longer runs.

Today was my route up to Narrabeen and back but ran along Dee Why beach this time as the tide was out. Felt great on the way out running sub-4:20's with ease but struggled back up to Long Reef and until Curl Curl against the wind. Can't seem to do this run without hitting a wall at around Dee Why. Recovered again towards the end. Turned at 13.5km averaging 4:30's and finished the 27km in 2:02:26 (4:32's). Not helped by running at Noon on a pretty warm day - 29C.

Not quite HuRTS Time Trial

MC is scared of doing the time trial so he set it up for today knowing that he wasn't running due to Saturday's race. So I front up despite having drunk a truckload of beer last night. It was good that I did - I sweated out a bit of the hangover and it's such a fantastic day out there today, much cooler at about 23C but clear as a bell.

4 others showed up, and one of those (Chris Graham) was late. The others were Mat Kaley, Dom and strange accent Will. I just wanted to cruise around so set off with SA Will. Actually felt OK when I was running apart from a period of about 5 minutes around Farm Cove when I thought my internal organs were going to pack up. Ran 26:19 (4:03's). Other results were:

Mat: 24:35
Chris G: 25:18
Dom: 25:18
SA Will: 26:53

Off camping to Seal Rocks tomorrow so this will be the last post for a while.

Wednesday MLR

Same as last week but just with Luke. Being Luke, the last few km were pretty quick all averaging around the 4:05 per/km pace. Achilles is pretty sore. Need a rest and to work on it.

HuRTS 45mins Fartlek

Cooler (24C) and wet today which meant a low turnout. These are Sydneysiders we are dealing with. Just Tucks, Clyde, Fats, TimC, Pete W, the King, Phil Woods, Clement and a couple of others. Set off in the front group with Tucks, Clyde and Fats fully expecting them to pull ahead around Farm Cove. Felt good today though so just kept on pushing the fast stretches and keeping pace. Fats was complaining of wind and pulled off at Circular Quay for a pit stop. We reached the first speed hump on Hickson Rd at the half way mark - 6.25km which was way further than I've done recently. The pace then picked up on the way back with the km splits hitting around 3:32 (which included the floats). Went through 10km in 35:46 and just got back to the gates in 44:53 with Tucks having pulled ahead on the penultimate rep and Clyde slightly dropping off.

Really pleased with the session - 12.48km all up averaging 3:35s. More pleased with the fact I made it back to the gates for once so have a bit more strength in the legs.

Ran past Sparkie (who I haven't seen in a long while) and Action along the way.

Recovery Monday

Out with MC, LF Charlie, Clyde and Luke for the usual Monday 14.8km. Felt very easy on the way out (I think the first km was around 5:20). Bumped into Kanser along Hickson Rd and he joined us until the Opera House. We must have upped the pace all the way through as we finished in 67 mins (4:31's average). Felt much better in the second half.

Iron Cove Bolter STaR

Set off with the 6.20am group not knowing whether CT was going to show for a 6.30am start. Very easy to start with but it was just what I needed - legs were still shot from yesterday. Group included Flakey, Shaun A, Nick B, Jo Cowan etc. Fats joined us at about 3km. We continued on together until about 15km when Fats and I drifted off the front. Caught CT coming back over the Gladesville Bridge and ran with him until 3km to go. No idea of the pace as I left my Garmin at home but I'm guessing it was 5min+ kms to start with but around 4:20's from when Fats and I pushed on. Finished in about 2:18. Guide reckons it is 29.9km but I reckon whatever route we took was a bit less, probably 29km.

Left achilles is now sore (not on the insertion but further up). Was the same story last time I did yesterday's session with Sean.

Centennial 8km

Warm and humid and boggy underfoot. However, was hoping to stick to Sean today given how much better I've been feeling in running recently. However, it wasn't to be. He pulled away at the end of the first laps and put about a minute into me by the end. Laps went as follows:

6:53
7:09
7:17
7:09

28:26 all up. Only 1s quicker than last month with very similar time distribution over the 4 laps. I was hoping to get under 28mins today so was pretty disappointed. Not sure of the reason - probably just tired after the recent step up in training. However that third lap is just pathetic. Need to do some more tempo running to stop this mid-race tail off. I'm much stronger over intervals. Will do some quicker tempo 10kms when on holiday.

Followed by the usual 10 hills which I did consistently in 21s. 14km all up.

The effort of pants

Very easy 5km over lunch with Clyde, the King and a chick called Anne. Clyde reckoned 5km wasn't even worth the effort of changing pants. I've become slightly obsessed about running every day though. Don't seem to get sore when I do.

Easy Thursday

Very tired from the week's training and still can't shake a cold that I've picked up so skipped HuRTS and ran a very easy 13km instead. Crossed paths with Pete W and Clyde and caught Hamish Bell with 2km to go so ran back with him.

Wednesday MLR

Easy run at lunch with MC, Tim C, Tucks, King James V and Indrajeet. Usual route out beyond Rose Bay turning after 45mins. Managed 9.4km before we turned (just before the top of Heartbreak Hill). Quicker on the way back to finish 18.76km in 1:27:11 (4:38's). Tired by the end despite the easy pace - it's been a big 3 days (60km) and did strength with Carl this morning so the legs were weary.

Farewell Sergio

The big fella emailed yesterday to say that he'd resigned and was heading over to that popular destination for Australians of Portuguese descent - Switzerland. It will be a sad loss for the HuRT Squad and the Sydney running community. No-one will forget his 68min Half Marathon at the Gold Coast - he wouldn't let us. For the month or so per annum that Serg was actually fit, he would blitz us all. The thing was that he'd only take about 4 weeks of half arsed training to get there. We will be marking his departure in true Serg style - 2 lite beer shandies (heavy on the lemonade), a plate full of peri-peri chicken and 3 Hickson Road reps.

Today was 4 x 3km with the HuRT Squad. None of the fast guys were there though with Clyde and Tucks absent and John and Andy resting before Ironman Oz this weekend. So I was all alone by myself up front. With yesterday's session in my legs and a heavy cold, I ran comfortably but can't say it was too enjoyable. Reps averaged 3:41, 3:33, 3:41 then 3:28. Zero aches and pains though. Body feels better than it has in 2 years.

Long Monday

Heaed out early for a loop of Centennial then joined the boys (MC, Tucks, LF Charlie, Luke, Indrajeet, Rob and James V) for the usual Monday route. I'd taken Centennial very easy (4:31's) so still felt good when starting the second part. Slowed down to start with then we picked up the pace all the way through such that the final 4kms were run in 3:56, 3:49, 4:00 and 4:05. All up 27.15km in 2:00:16 (4:26 per/km). Felt great today. First long run I've done in 12 months feeling good all the way. Luke was on fire pushing the pace towards the end.

Short Sunday

Didn't have time for a long one so just 7.2km to the fields the other side of Campbell Parade, around twice and back. Averaging 4:37 (33 mins or so). Legs very tired after yesterday.

Centennial 4 x 2km

Sean's plan was to run them at 3:25 pace. Was hoping to get them all in under 6:40 after last week's session. We were running them off every 9.5 minutes so a longer rest in between compared to last week.

Felt great on the first going off quick and just feeling comfortable. Keith and Vlad came past so just tried to keep within a reasonable distance of them. This was how each rep went - I was basically about 6 seconds behind Vlad so used him as a marker. CT also joined in the last 2 having wandered acorss us on a run. Various others were doing shorter variations on the 4 x 2km theme. Reps went:

6:31
6:26
6:27
6:26

Garmin had it at 1.98km but still really chuffed with the times. Long warm up and down for 16km all up.

Easy new shoes

Very easy jog to the Sydney Running Center in Edgecliff, swapped for a new pair of Brooks Infiniti and ran back. About 5km.

Slingshot kms

Session was planned for Rushcutters, I was late and only planning on running an easy 13kms. Bumped into the boys (Todd, MC, new boy Mark, Rob, Dom) running back from Rushcutters though as it was being used for a cricket match. So followed them to Farm Cove where they ran Gate to Gates and I ran with them but then continued on with a jog while they had the 2 minute rests, hence the "slingshot". All good, average km times came down from 4:50's while jogging to 4:00's while doing the slingshots. 12.5kms all up in 54:40 (4:22's). Bit out of the ordinary but there you go.

Beautiful day again, perfect Autumn weather. Sydney at its best.

Wednesday Non-MLR

Only time for an hour today so headed out with Mike Race and Tim C around the Centennial route I did on Monday evening. Beautiful day for running. Just over an hour at an easy pace. Have got a sore throat so packing in the zinc.

HuRTS 5min reps

Eight of them. Normally like this session - each one feels fairly comfortable (you run them at Half Marathon pace) but you get this creeping fatigue during the last 4. However, having finished my long run only 15 hours earlier, the creeping fatigue set in half way through the first rep.

Ran variously with Clyde, Binfield and the Judge but Clyde and Binfield pushed on on reps 2 - 4 and Clyde alone did on reps 5, 6 and 8. I was pretty consistent running them all in 3:28-3:29 pace other than the first (3:34) and the last (3:25). Sunny but cooler again (25C) which makes a huge difference. Interesting that the total session works out at 12.01km in 50:30, 4:15 pace despite having 10.5 minutes of rest included. Shows how tough it is on the body.

Feeling guilty Long run

Friday too busy to run. Sat was Thurston's Bucks day. Sunday was recovery from Thurston's Bucks day. Monday should have been further recovery from Thurston's Bucks day, but felt too guilty missing my Sunday run so ran home after 6 hours of meetings this afternoon at work. Went via my Wednesday Centennial Route then along Cahill Expressway and back home. Lovely cool evening and no aches and pains after 3 days off. Picked up the pace the whole way to run 26.18km in 1:55:19 (4:24's) which ain't bad considering all the hills. Attacked the hills from the Cahill Expressway home. It's become a bit of a habit.

Some great results from Six Foot from Uncle Dave, Fats, Tim C and Tim Ashby (the latter beating my PB by 3 seconds). Tucks had a shocker. In fact, I'm beginning to question his mental strength for the big races. I'll be beating him soon. I've challenged him to an 800m after he declared he'd given up on long trail running and was going to stick to the track.

Bingle Single

Not sure why anyone expected anything else from a 22yr old Shire girl.

Great session today - 4 x 2km off a strict 2 minute rest. Much cooler conditions and I felt stronger as a result. Set off on the first rep with Ray and Fats behind - MC, Todd, Derek and others in a group behind us. Ran with Ray and Fats on the second rep with a following wind pushing us along. Alone again on the third and with Ray pushing all the way on the last. Times went:

6:53

6:45

6:43

6:25

Sean had me down to average 3:25s so was really pleased with the times. More pleased with how I felt - full of running today.

90kms for the week but may fit in another tomorrow given I'm likely not to be able to get out over the weekend.

Photo is of the Tiger going for a run with Australian 1500m record holder Sarah Jamieson yesterday. At least he told me he was going for a run.

Longer Wednesday

Headed out with MC, Indrajeet, Marty and Tim C towards Rose Bay. I cut short towards the end for about 17km at a very easy pace (4:50's). Crossed paths with LF Charlie doing Warrior on the Woolloomoolloo steps (he obviously chickened out of a proper run) but he was concentrating too hard to respond.

Hurts Progressive tempo

Actually, it's more like running halfway at steady tempo than turning and trying your best to get back. Ran with Ray, Clyde, Andy and Tim C with Ray and Clyde pulling ahead by 20m at the turn. Ray and Clyde came past strongly pretty soon after the turn and left Andy and I running together for the return. I struggled up the hills towards the end when Andy came past.

Very warm today (high 20's) but not so humid. Still feeling the weekend work in my legs. Averaged 4:00's on the way out and 3:40's on the way back (11.82kms in the 45mins for 3:48 average). Finished 30 seconds short of the Stone Gates.

Easy Monday

Had the day off work with Bec being ill so headed out in the early evening for a very easy 8km around Manly. Felt terrible for the first 2km but felt great by the end. Bumped into Richard Green half way around and had a chat - said he was nearly a minute slower on Sat than he was expecting.

Dehydration

Went out for my 2 hour run at 4pm after sweating all day in the humidity. Really didn't feel like it but forced myself out. Ran the same course up to Narrabeen as last week but went via Long Reef going behind the dunes on Dee Why beach rather than on the road. Felt great until 16km, running 4:10 - 4:20's feeling really relaxed, but then suddenly became dehydrated running back up the hill to Long Reef headland. From then I was hanging out for every bubbler. No matter how much I drank I still felt thirsty. Still do now, 2.5 hours later. Feeling pretty queasy too. Bec has a virus so hope I'm not in the early stages of that.

Held it together OK to run the 26km in 2:00:01. How's that for sticking to schedule?

Bring on Autumn.

Striders 10km North Head

Woke up to find no wind but a humid morning after all the recent rain - similar conditions to last months race. Jogged over to the start, but having moved it to the car park at the end of North Head is much further to jog there than it used to be. I realised this about half way there when I'd already started sweating quite a bit. Caught up with Ray beforehand for a jog and we were off.

CT, Jan-Willem and another chap shot off and I was next, wanting to make an aggressive start. Enda was alongside with Ray, Thien Vuong and another. Basically ran with them until the turn at 3km when Ray and Thien started to pull ahead on the drag back up after the Stone Arch. After 5km Wayne Bullcoh came past and I let him go aswell. Lost a lot of time in the middle of the race between 4km and 7km - just don't have the confidence at the moment to push on through. After the turn at the Stone Arch for the second time I decided it was time to put some effort in so concentrated on catching Wayne. Got into a good rythmn here and pushed on past him between 8 and 9km to finish strongly. 35:28 all up. Ray finished on 34:58. A bit disappointed but it's still a minute improvement from last month so I can't complain. Body feels fine now.

Sort of Mona Fartlek

Sean's session for today was 6 x 30s with a 30 second rest. HuRT Squad session was Mona Fartlek. So I ambled around the back of the HuRT Squad until Clyde caught up with me on the final 1 min stretch before the six 30's started. I then ran the 30s with him which fitted in perfectly. Bashed them out pretty hard and I was pleased to finish them.

Others there were Ray (taking it very easy before Sat morning), Andy, Luke and Dom. MC had got there early and assumed we'd already set off. At least that was his excuse.

Dave - Sat morning is the next Striders 10km up at North Head, my local.

Easy Wednesday

Just an easy 10km plus a few sprints at the end - first half with Mike Race. Weather cooler but clear. Looking forward to Autumn.

Tempo Run Home Again

Missed HuRTS with a meeting so decided on a tempo run home. Felt great from the word go after yesterday's rest day so pushed all the way. 14:30 at Ben Boyd, 26:52 at Toyota Garage and 50:21 all up after a 6:50 final 2km. Only 1:36 behind my PB set just before City to Surf in 2008. Hope I haven't overdone it before Saturday.