10km tempo

Well I tried to run it as a tempo, but it was very muggy out there today and my legs felt really heavy after a couple of bad night's sleep (3.5 and 5 hours respectively).

The old 10km out-and-back route from work. Got to 5km in 19:28 then picked it up a little coming back up the hills on the return to get home in 38:28.

Wednesday MLR

9 of us today - MC, King James, Dicky H, Benny St, RMR, Kroney, Clyde and Simon. The old double loop of Centennial Park route. All up 19km in 1:25:44. Nice easy pace the whole way and felt really good after not killing myself yesterday.

I'll continue on this way for the first quarter of 2011 - keeping the Tuesday session controlled so that I'm not knackered for the rest of the week.

HuRTS 5min reps

Beautiful day, quite warm at 24C (Humidity 33%, cloud cover 8%, westerly wind of 31km/h - got a new App for my iPad). Nice crowd today including the return of Young Timmy, MC, Dicky H, Andy, LF Charlie, JF, Chris G, RMR, Todd and the ever improving AAR crew of Ali and Julian.

Intended to run them sensibly and did so with JF, Dicky H and Andy averagin about 3:35's. On rep 7, Dicky was making it his last and picked up the pace running it averaging 3:21 and we continued this pace on the last rep. Want to continue to run them this way - feeling strong at the end. Not quite hot enough for a dip in the harbour post session but won't be long before that starts again.

Very easy Monday

Usual route but very windy so avoided Barangaroo and stuck to Hickson Road. Crowd included MC, Laura, King James,
Andy etc., but then we were joined by Durante and Wildman! The honour! All up 66:16, but at a very nice pace.

Comeback Day 2

Manly 10.2km today after a day in the sun. Felt great again. 5:59 for the Manly Mile reaching Manly SLSC in 21:38 and 39:38 all up. Doesn't really count but bumped into Hambuglar shortly before the run when in Dan Murphy's, he'd gone long on beer while I'd gone long on wine...

Training starts here

Christmas parties over, mojo back, need the rigour of a proper regime again. Just the Manly route today but feeling surprisingly good. 29:43 without trying. Left orthotics at work though so ran without them and noticed it.

HuRTS Progressive tempo

Charlie, considered your advice, but then made a $50 bet with the Tiger giving him a 30s headstart at the State 5000m in February, so decided to do some training.

Small crowd today what with Christmas and all (and MC confusing us all as to what session we were doing). Set out very easily at 4:27 pace with JF, Luke, French Ben, English Andy and Dicky H, picked it up to 4:00's then 3:50's then stretched out a bit with Rich over the final 15 minutes getting back in 44:15. We turned only just past the start of the Hickson Road reps though so it was a very easy first half.

Nice to be back out again though.

Stuffed

Been stuffed at work. Knackered at home. Just want to sleep all the time and have lost my running mojo. Haven't done anything since last Thursday. Had a Carl session this morning with more plyometrics work so ran there (4km) but he advised against running on to work afterwards due to the intensity of the session. My legs were wobbling by the end of it so I heeded his advice and got the bus.

Billy's homework

 

Just been reading Billy's homework book for the year and noticed this entry from mid-August!

Runs to work

Wednesday: Ran to work via Carl. Carl wasn't there, did some core work in the Gym and continued on to work. 57:36. Got to work prior to 9am, logged on to Six Foot website to register for the race, couldn't get access, finally got access at 9.15am and it had sold out. So I'm waitlisted. Not happy.

Thursday: Ran to work. Decided to put some effort in and make it a tempo. Did the first km in 4:05 (which includes the first 200m of trying to get the legs to function) but then hit the hill at Balgowlah and my legs were dead. Continued to put some effort in but every hill I hit (and there are a few) my legs were goooone. Perhaps it's a good job I am only waitlisted for Six Foot. 25:44 at Spit Junction and 53:46 all up so not a bad time all things considered.

Good luck to Benny tonight at Zatopek.

HuRTS 14 x 3mins

Knackered and run down after another broken night with Claudes so rocked up to the HuRT session in the heat with intentions to take it very easy. Ran with Mike Race for the first few reps and soon realised that running with Mike Race is no longer easy. Fely OK albeit a bit tight in the legs and pushed on a bit chasing Quentin over the final 4 reps. Another big crowd and even MC doesn't recognise half the group these days. It was Quentin followed by French Ben, Mike Race and Enda towards the front though.

Pleased to get through them unscathed, probably at the pace we're supposed to run them at (MC was saying Benny St thinks we do these reps far too quickly). I guess the last 4 were at 3:25 pace with the earlier ones at 3.35 pace.

Easyish Monday

The usual route (no Liners today so all the way down Barangaroo) with a big crowd including MC, Clyde, the Chairman, James V, Brendan K, Luke and French B. Easy to start with then the Chairman picked the pace up on the way back, with only me, Luke and French Ben running with him all the way. 35:00 on the way out and 31:45 on the way back for the 15.8km. Struggled towards the end though - lack of mileage is affecting me. Hot out there. Singlet was dripping wet by the end.

Not happy Jan

Really busy and stressed at work at the moment and with Claudia not sleeping well at night it's starting to hit me. Came down with the same sinusitis thing I've been having intermitently all year on Thursday. Felt rotten yesterday. Just about better today so crept out for the short Manly route this afternoon after spending 6 hours in the sun marshalling the Queenscliff Nippers Carnival this morning.

Felt crap for first half then gradually better in the second. 31:35 (4:12's).

HuRTS Gate to Gates

Muggy today, had a bit of a headache and generally lacking any mojo but headed down with Jules mainly just to run with some mates. Tucks was taking it easy so ran with Dicky H on the first two reps and a bit ahead on the others apart from the last where Tucks put some effort in and blew us away. Others there included Andy, Todd, Bill, Clement, Ray, Anna, Luke and French chap Ben. Times went:

2:52, 2:51, 2:47, 2:49, 2:47, 2:46, 2:42

It's 909m so that is averaging 3:04's. Felt pretty comfortable on all but the last, but was still wondering how I ran them 10s faster per rep prior to JPMorgan. Then following Tucks on the final rep I realised how - you have to go full bore from the start and hurt yourself during each rep. But I wasn't up for that today.

We were supposed to do 8 but everyone seemed pretty happy to call it quits at 7. Very Conwayesque behaviour and he wasn't even there.

Wednesday slog in the rain

One of those days where it would have been much easier to roll over in bed and forget about it for the day. Instead, put my kit and rucksack on with a gore-tex jacket over the top and ran the 4kms to Carl at Spit Bridge. Did the session with him (no bounding today due to the weather (and my body)) but instead more core strength stuff - he even emailed me with the details:

*Wk 2/4 Race recovery program full ROM PN demand high x10-15 reps
-S (55) single jacks
-S (55) double prone jacks with S chest support (no hold)
-S (55) LB roll out (oblique focus)
-D full squat
-B kneeling R woodchopper x13.6kg

Then followed up with the 10km jog to work feeling very heavy-legged, especially on the hills. Absolutely soaked as it was a downpour. One of those days I used to love in the UK as I knew I'd be training when some of my competitors wouldn't be. Unfortunately my competitors out here seem more hardcore than me.

Put a link up to Carl's website on the left for anyone that is interested. Highly recommended. Got me over my achilles problems and will be my not-so-secret weapon for next year...

HuRTS 45mins Fartlek

Looked out the window before lunch and it looked cloudy and cold so put a long sleeve top on. Step outside and it's warm and humid. The top was drenched by the end of the session.

Fair crowd today (including AAR recruit Ali) but good upfront with Dicky H, Tucks, and new chap Quentin but with me doing all the work. Turned about 20m after the second speed bump on Hickson Road so a decent distance but slowed a bit with the effects of the humidity on the way back. Dicky dropped off just before the Opera House and my legs were gone as soon as we hit the hills with Tucks and Quentin pushing ahead. Got back in 45:54. Legs affected by the lack of a long run in training at the moment.

Good to see RMR justifying his Most Improved trophy for HuRTS with a 2.5 minute PB over the Half Marathon at the weekend.

Run home

Legs felt a bit heavy today but the breathing was good. Quick again, 15:41 at Ben Boyd, 29:05 at Toyota Garage, 47:02 with 2km to go and 54:10 all up. I've concluded that when you do no tough sessions (particularly the long run and intervals), the average pace of your normal runs quickens to compensate.

Short Sunday again

Same as last week but a bit quicker - 41:03 at 10km and 61:59 all up. Perfect running weather - 22C but a slight drizzle. Thighs still sourish, they'll probably recover just before Wednesday's repeat session.

The pain was bearable

Suffered like never before from Wednesday's strength training. Couldn't even touch my glutes without being in agony. Not helped by two nights on the booze on Wednesday and Thursday. Wednesday was the HuRTS Awrds night, where the following were annointed 2010 winners:

Best performance: JB (Gold Coast Half) with Heyden as runner up (Comrades and other ridiculous Ultras)
Most Improved: Mike Race with Laura as runner up
Serg Award: Conway. No one else got close. Enda got a few protest votes for constantly having a cold.

Thighs and glutes could just about stomach a run today so did the Manly 10.2km in 43:57. The only person I bumped into was my own daughter, which was a bit weird.

Heavy duty Wed

Training with Carl at 6am where we've started a new program outside involving loads of bounds, squats and drills. Legs were shaking like jelly all morning as a result. Then went out at lunch with MC, RMR, LF Charlie, King James, Craig and others (Rob joining mid-route) for two laps of Centennial and back (19km). Longest run in a month and felt fatigued as a result. Saw my female nemesis doing reps around McKay Oval.

HuRTS Awards Night tonight. The big event on the annual runners calendar, after the Laureus Sports Awards.

Run to work

Another grey run. 26:43 at Spit Junction and 55:55 all up. Legs felt weary to start with, probably a bit due to last night but probably more because I hate morning runs. Until I finish them.

Very brief clip of my sprint finish at JPMorgan here. Confirmed as the winning Mixed team today so we're off to Singapore in April.

Run home

29:42 at Toyota Garage and 55:42 all up, last 2km in 7:30. One of those "grey" runs that all training guides tell you to avoid, neither too hard nor too comfortable, but sometimes it's just the pace you go at.

Steady Sunday

15km in a steady pace. 43:00 at the 10km mark. 65:02 all up. Will have to start doing some proper training at some stage.

Easy Friday

Easy 61 minute run with a big crowd at lunch including MC, Wildman, Dicky H, Laura, Luke, King James, Craig W and many more.

This was after my "executive health check" this morning where I was forced to do the fitness test, basically increasing the pace and gradient on a treadmill until I could stand no more. I got up to 30 minutes with my heart rate at 170bpm and blood pressure 185/50 before I pulled the pin. All cholesterol levels were very good, still a bit heavy (66.6kg, the devils weight) so there's more improvement with a couple of kgs to lose. Haven't done a long run in 4 weeks though. By comparison, when I did this check in 2008 I was 64.7kgs and in 2007 I was 64.2kgs. However, my "effective age" is 28 which made me happy.

Tri Tim put to the sword!

Those keen followers of Young Timmy's blog will be aware that the fella has recently been riding like Lance and swimming like Phelpsy so it was with trepidation that I fronted up to tonights ABC Pool biathlon for a sportsman's bet head to head with the all rounder. Those aware of my swimming abilities wouldn't have been too confident, but I reckoned that if I could get a minute on him on the run I might be able to hold on in the pool.

The biathlon involves a 4km run then a 300m swim (6 lengths of the ABC Pool). CT (recovered from last week's cold) set off quick and didn't let up. Some young kid went with him and I was struggling in third, thinking I'll come good in the second half. Slowly reeled in the kid by half way but he was stubborn until 3km when I finally gapped him. Finished the 4km in 13:03 (well behind CT in 12:43) but by the time I'd stripped off all my running gear (everyone else ran topless and in budgies) I was third in the pool. Managed 20m of freestyle before I switched to breaststroke. Seemed like an eternity of struggling up and down the pool with guys coming flying past whilst I desperately checked if any were Timmy. But eventually finished in 19:29 for 7th place. Not bad for a Pom, but best of all Young Timmy was chicked in finishing in 20:48. The poor fella was well ashamed afterwards, sobbing into his beers in the Woolloomoolloo Bay Hotel, dreaming of elaborate ways to eventually beat me in a bet.

Buggered afterwards. The run was tough and there's no way I could have gone with CT but the swim afterwards just fatigues every bit of you.

Bruising Wednesday

Training with Carl at 7.30am so rode my bike to him for the first time in 9 months then on to work. It was slightly damp and coming through the Mosman cut through I took a stack after my rear break locked up. Hit the ground hard and badly bruised and grazed my right hip and right elbow. Bit shocked for five minutes then rode on to work. Out for 71mins at lunch by myself to Rose Bay and back feeling a bit sore. Then Tiger massage and now not looking forward to a ride home feeling very sore.

HuRTS 5min reps

Lovely sunny day. Been lazily recovering from last week and trying to shake this cold so no running over the past 2 days. Rocked down to the squad session today with the intention of taking it easy. Although Tucks and Fast Charlie were there, I actually stuck to my plans, letting them push off into the distance especially in the second half. Was still running about 3:26 pace but it felt nice and easy.

Worked up a bit of a sweat by the end though so me, Todd, RMR, Tucks, Laura, Rob and a few others jumped into the Harbour afterwards to cool down. Happy days. Young Timmy was watching jealously from the shoreline because he didn't want to stain the nice new leather seats in his motor.

Great video of the State 3000m C Race here. Can't believe how slow we look running sub 3 minute kms. You can see my pitiful attempt at trying to overtake Tucks on the final lap.

State 3000m - 15th in C race in 8:59.7

Bloody hell, 3000m races are just the toughest. Been feeling pretty crap again during the day, not helped with it being a scorcher (33c and humid). But given it didn't appear to affect me on Wednesday I wasn't too fussed. Warmed up with Tucks, got really nervous, watched the earlier races (supposedly lower grade but they looked pretty quick to me) then we were off. Didn't want to kill myself in the early pace but it's hard not to get caught up in it all. Plan was to try and keep Keith and Tucks in sight and see what I had left in the end. Well, the plan worked perfectly until the end bit. Went past Tucks with 300m to go and was closing in on Keith but then the legs went wobbly and I could only hold on.

Great result by Keith to run 8:56 and set a world best for M55. Pleased to hold on for a sub9. Matty B, you were right! Results and split times here

Easy recovery

Very easy 10km around and about bumping into and running with Tucks and then Wildman and the Stallion. Felt surprisingly OK so keen to run Saturday night now, despite the fact it will be hell.

JPMorgan 2010 - 3rd in 17:52

Photos above are:
1. Me and Tucks
2. Travis, me and Fast Charlie
3. Enda, Craig, JF, Dicky H, Me and the Saint
4. The Saint and me


This was just one of those races when everything went right. Felt like shit beforehand. Last night, I wasn't going to run. Felt marginally better this morning but was still giving everyone all the excuses I knew. Rocked up thinking I'll give the first 2km a hard push and if I feel OK then I'll give the race a fair shot. Everyone from HuRTS seemed to be there. Added to the start line was Truscott (but genuinely poorly with a cold), Crasti and the Saint. Set off pretty quick at the front watching the Saint and Crasti drift away. Pretty quickly a group of Fast Charlie, Tucks, Andrew Cross, the Chairman, Travis and me formed and we stayed together as a group for 4km. The km were haphazard but 4km was about right reached in 12:48. At this stage I was struggling. At the Fox Studios Gates Tucks pushed on with the Chairman and Fast Charlie following him, all gapping me by about 5m, and I was just thinking about keeping Andrew Cross at bay. Then I see the turn for the finish and thought I'd put a final effort to keep in touch with that three. I caught them at the final turn and thought, feck this, lets just start sprinting and see what happens. Only Tucks came with me about 2m behind but I desperately managed to hold him off. And what do you know, I finish 3rd!! Outsprinting Fast Charlie - how good is that! Revenge on Tucks - how good is that! $50 from Kanser for beating the Chairman - how good is that! Needless to say, I was smiling like a Cheshire Cat and consumed many beers. Happy Days! Great chats with many friends afterwards. Lots more pictures to post soon. To bed.

More easy stuff

Out with the HuRT Squad (including MC, Tucks, Wildman, Pete W, Jamie, Marty, Ray etc) for 45 mins very easy jog. Still got a sore throat but not getting much worse. Too late to worry about that now in any case.

Feck

3 kids ill, got a sore throat and is getting worse. 60 mins today around and about.

Congrats to Andy and Tim in the World 100km Champs, top runs guys you bloody nutters. Also well done to Kanser for braving through NYC marathon despite his injury the poor little soul. Sounds like a great event though.

Run for Fun 10km

Rocked up a bit late (but didn't cut it as fine as Richie P!), waited for ages for the toilets, put my bag in the baggage area, went for a jog in the new flats, realized I'd left my orthotics in my bag, panicked, recovered bag, by now had 5 mins left. Posed for a photo with Benny St, Tucks and JF (Timmy, that's one for the pool room) and then lined up next to Tucks and JF. Fenton tried to chat up Clare Geraghty on the start line and, when she showed no interest, out-psyche her with tales of his recent training exploits.

And we were off. 1km in 3:08 just behind Tucks, Chadi and Thamal. 2km in 6:17 with Tucks having gapped me and running with a chap in an Australian triathlon vest (who I didn't get a chance to recognize but who said after the race we'd resume hostilities on Wed). 3km in 9:38, 4km in 13:10 (long drag of a hill), 5km in 16:30 and I can hear the familiar quick footsteps of Lara Tamsett closing in on me quickly. 6km in 19:53, Darren Moyle having gone past with Lara and dragging Aus Tri guy with them, 7km in 23:20, then the drag of a hill comes that I hate in the Striders 10km course but I put an effort in and catch Aus Tri guy, feeling really good now. Pass Darren and try to close on Tucks on the log straight of Australia Ave, turn for the stadium, see my 9km split of 30:11 and realize I have to run a 3:16 final km to win $100 off the Tiger. Head down, now some unknown Strider over takes me! (Quentin Reeve), sprint in with him into the stadium and he pips me on the line. 33:25. Not a sub 33 but pretty pleased as I haven't raced properly in a while. Feel much better now and more confident for Wed/Sat.

Good to catch up with all the lads afterwards. Tucks finished on 33:23, Chadi just under 33, JF on 34:22 having taken a wrong turn (!), RP, Enda, Jamie and cheers to Young Timmy for the shouts from the sidelines.

Should particularly mention a great PB by Mike Race smashing through 37mins to run 36:30.

Easy jog

22mins around and about with a few strides thrown in at the end. Still feel slightly dodge but it could be nerves so I'll race tomorrow.

Easy Friday

Just an easy 51mins around and about by myself. Bit worried about feeling fluey, like I did a few weeks ago - just got sore shoulders and a slight headache and a dodgy tum. Hope to knock it on the head in the next 24 hours before Sunday.

Tamed by the Tiger!

Headed out with the Tiger to Centennial where we saw Young Timmy who offered words of encouragement and then jogged over to ES Marks joined by Tom Hurley for the 2000m time trial. The track wasn't as bad as I remembered it but there was a bit of Sydney afternoon wind down the back straight so conditions weren't ideal.

Plan was to go out and run 70s laps and see how we felt. Tiger would do the first, me the second, Tom the third and then whoever had the legs. Was feeling a bit nervous by now but Tiger took us out in perfect timing of a 69.8 first lap - felt very comfortable as if I was clipping his heels. Then I took over and it wasn't so comfortable. Went through 800m in 2:21/2:22. Stepped aside and Tom took over and by this lap I was starting to feel it. Went through 1km in 2:56/2:57 (at which point I was thinking I'm going to struggle to get under 6 mins), Tom then stepped aside at 1200m and Tiger took over and I was starting to hang off the back. I used a lot of effort getting around Tom just before 1400m and on to Tiger's shoulder but he then upped the pace into the wind and gapped me. I think I must have gone through 1500m in 4:25 (not too far off my PB!) and by now was just trying to maintain the gap with the Tiger and hold off Tom. Stayed this way over the whole of the final lap to finish just in front of Tom in 5:51. Tiger ran 5:47.

Felt pretty good after so feeling more confident for the State 3000m next week. Having said that, McMillan gives a 5:51 2000m a 9:10 for 3000m. Pretty sure I'm in better shape than that. But we shall see.

Easy Wed

Rocked up for the usual run to Kincoppal and back to find Wildman showing up for a run. Select crowd alongside him including Simon, Brendan, RMR and a couple of others. Turned around after 30:30 and got back in 61:05 as I'm still keen to drop the mileage this week. Very easy. Hardest thing was coping with the hangover after celebrating yesterday's big win in the Melbourne Cup.

Tiger's lined up a 2km time trial for tomorrow afternoon at ES Marks which should be interesting. We've got $50 on the head to head after choosing 2km as the point of equilibrium between our respective running abilities.

HuRTS Gate to Gates

Melbourne Cup today so headed out early for 6 Gate to Gates (909m) with Tucks, JF, Todd, RMR and Mike Wingram. 2 mins rest based off Todd. Felt great this morning despite a bad night with Claudia so planned to take them out hard and see how I felt. Did the first rep, got scared by the time and felt as though I was already going lactic. Did each other one feeling the same way telling myself "if it's any slower, I'll just stop there". But having Tucks alongside meant they didn't get slower. Reps went:

2:41; 2:40; 2:40; 2:40; 2:41; 2:40

2:40 is 2:56 pace. I think that's the fastest pace I've ever done them, but having said that we normally do 8. Really pleased with the session and a good confidence booster.

Anaerobic/VO2 max training really is the hardest training you can do. I dread 10 x 400m more than 32km.

Easy Monday

Lots of easy days of late. Usual Monday route with a big crowd including LF Charlie, Luke, Laura, Springer, MC, Simon, Russell etc. Felt very sprightly from the word go after an easy weekend. Very slow to start with but picked up the pace quite a bit from the turn. That's shown in the first and second half splits - 36:00 (4:33's) and then 31:28 (3:59's).

Very short Sunday

Came back from Nippers knackered and very lethargic - had to sleep and in no mood for a run. Think I was low on carbs. Felt better after lunch but didn't want to go long so just did the not quite 8km Manly route. Felt crap to start with but then picked up throughout. 31:00.

Steady Sat

Manly 10.2km route, testing out my new Brooks T-6 racing flats. They weigh next to nothing but you can feel every stone through the forefoot so I'll be saving them for races only. Started very slowly but picked up the pace all the way through finishing in 42:44.

Very easy Friday

A few too many Mojitos at The Ivy last night so went out for a very easy run at lunch with Ray, Laura and thingy from Ord over the usual route but cutting back through the City from Circular Quay to sweat it out. Served the purpose but have just wanted to sleep all afternoon. About 12km in 53:56.

HuRTS 10 x 400m - the Return of Wildman and the Stallion!

Over to Rushcutters. Smaller crowd including Timmy, Kanser, Ray, JB, LF Charlie, Andy, Luke and Geoffrey. "Inside Lane" Kane marked out the 400m and off we went and, fair play to the big fella, he was banging them out in 70 looking fairly comfortable. Looks like weeks of running 23km on a Sunday in 2:45 may finally be paying off. My reps went as follows:

69, 69, 69, 69, 69, 68, 69, 67, 69, 64

Turned around after rep 5 and, after doing a double take and wiping the sweat from my eyes, who should appear but Durante and Thurston! It was like old times. After big group hugs and everyone getting a little misty eyed, we set off on rep 6 with the two stars of the Sydney running scene circa '08 helping out up front and, what do you know, I start running a bit quicker. The boys had to have a bit of a sit down on rep 7 but popped up on rep 8 and, whoa!, it happens again. Rep 10 was all in with Young Timmy showing everyone that he can run a mean 350m before the boys helped pull me over the line.

Beautiful day and the oval was in top condition.

Steady run home

Start out, legs feel like deadweights, struggle up the stairs at the Rocks, think what the hell's going, I thought running was supposed to make you fit, bump into Eoin at start of harbour bridge and have a quick chat, start to feel a bit better and feel like I'm running more freely, 16:00 at bottom of Ben Boyd, think that's not too shabby, push the hill, feeling good now, running well along Military Road, Toyota Garage in 29:24, that's not too bad, starting to motor now, push the Spit Hill, hit Balgowlah Boys school in 47:21, can I get under 7 mins for the final 2km?, will give it a shot, 6:45, pleased with that, 54:06, who'd have believed it 50mins ago?

HuRTS 45mins Fartlek

MC was absent so Fast Charlie changed the session to 45mins Fartlek. I'd raced to get there on time after a conference call, wasn't really in the mood, knackered after a bad night's sleep last night and generally tired from training. Legs felt like wood but the breathing was fine. I was in a group with Fast Charlie, JF and Dicky H. Kept on trying to up the pace to drop them all, kept on looking over my shoulder to see them all just sat there for almost the entire session.

Turned at the second speed bumps so not very fast but it was also warm today. Got back on 45:13 so a pretty honest session not dropping too much on the hills towards the end. I felt better nearer the end when the legs felt tired like they should in any case. Dicky H dropped off around the Opera House and we finally shook JF on the hill up to the ABC Pool. He's looking strong. Tiger - want to take a head to head on him at the Run for Fun weekend?

Pleased to have finished the session holding on to Fast Charlie but I need some rest to let the recent heavy training load sink in.

Run home

Busy at lunch so an easy run home. 57:54 after 30:57 at Toyota Garage.

Huge congratulations to my big brother, Jamie, who smashed his marathon PB yesterday in running 2:53. Next stop sub 4min kms! Full report here.

Manly Loops Sunday

Recovered well overnight and knew before I set off that it would feel comfortable today. Got into a nice stride early on and it was just enjoyable - certainly for the first 22km. Completely different to 2 weeks ago. The 10km loops went:

42:58
42:09
40:48

So 2:05:55 (4:11's). Weather broke last night and it was cold and wet. Quite a strong southerly which made it a struggle heading down Manly beach but a dream on the way back. 31km all up.

Another hardcore Saturday

Not enough sleep to join the Tiger early this morning so headed out at lunch for the Chloe Tighe session of 2weeks ago. 2km warmup, 5km fast, 8 x Suwarrow hills then 5km fast. 2.5km warmdown. 4mins rest between each.

Times went as follows:

17:22 (8:42 then 8:40)

66, 66, 65, 63, 66, 65, 63, 61

17:24 (8:47 then 8:37)

It's a monster session. Absolutely rodgered now. Really pleased with the time improvement from 2 weeks ago though. 18km all up.

Easy run in

Beautiful Sydney morning (20C, no wind) so ran to work. Nice and easy although legs a bit tired. 27:05 at Spit Junction and 57:32 all up. Bumped into Pete W at Kirribilli and had a quick chat about race plans.

Hickson Road

5 x 1.2km reps. Got a bit nervous beforehand, especially when Ray reminded me of the "Highnometer" predictor of adding up the total time of the 5 Hickson Road reps to work out your JPMorgan CC time.

Good crowd today with Tucks and me upfront, JF and Jason Ibrahim behind, JB still struggling post marathon blues and "One Rep" Kanser making a late showing. Times went as follows:

3:38 3:33 3:34 3:31 3:35

I was hoping to keep them all under 3:35. I ran the first from the front and it felt comfortable which always means it's not quick enough. You have to be in constant pain to make this session solid. I was just in front of Tucks for the first 4 but couldn't hold on to him on the last when Kanser pushed him through to a 3:32. We were also cut up by a car on the final rep which must have cost at least a second or two. Quite a bit of wind on the return reps.

So not quite the pace I was looking for (Tucks said the same thing) but not too far off.

11km all up.

Core and jog

Jogged to Spit Bridge for strength session with Carl at 6am (4km in 19:40), did session then did 13km very easy afterwards nearly all on grass around Campbell Parade. Very slow today, barely got below 4:40's but strength training sapped the life out of my legs. Nice to finish a fairly long run feeling fresh though. Now just need some sleep.

Manly 10.2km Loop

Very easy run around the Manly 10.2km loop. Tired to begin with after yesterday's session but started to feel better after stopping to chat to Thamal when I bumped into him on Manly beach. 44:34.

Very broken night's sleep last night - no more than 2 hours at any stretch.

400s

Had to pick Maggie up from Narrabeen so decided to combine it with a 10 x 400m session on Narrabeen track. Was really nervous about this all day, partly because I was a bit tired from yesterday's run and partly because I'd be running on the track where the distances would be spot on and there'd be no hiding from the times.

Reps went as follows:

68, 70, 70, 69, 69, 68, 69 69, 67, 67

Straight into a 200m jog between each rep.

So 5 seconds overall slower than the session I did with Wildman, Durante and Serg almost exactly 2 years ago. But given I ran these by myself it's not too bad. Mentally it's bloody tough. After 2 reps, I was thinking I'll stop at 5. Then at 5 it was just, "one more, try and keep it consistent".

Bit of wind down the home straight. I was thinking of Keith struggling in the 3000m on the same track at the weekend. Had an email from Sean saying that Keith ran 25:10 for 8km in Moore Park a couple of weeks ago. If that's an accurate 8km (and if it's the 2km loops it is) he's a bit out of my league at the moment.

2km warm up and down for 10k all up.

Long Manly Sunday

The usual Seaforth, Queenscliff, Shelley Beach, North Head, Balgowlah Heights route. Ran into LF Charlie along Manly Beach and stopped for a quick chat. 10km in 43:00, Stone Arch in 1:11:18 and 1:59:44 all up. Quickest time for this route and first time under 2 hours. Had to run the final km in 3:30 to achieve it though.

Beautiful day and warm but lovely cool breeze off the sea when you could see the water (quite frequently on this route).

Top of back/glutes a bit sore after some beach sprinting at Nippers this morning. They had a parents race and I couldn't resist the challenge.

Claudia Esme Highnam

Born last night, weighing in at 3.2kg and 51cm. Loads of dark hair but otherwise (thankfully) looks like her Mum. Didn't run. In fact, spent the whole day in a comfy chair watching the Commonwealth Games - the marathon, the hockey then the netball. Shelley was inspirational in the marathon.

Today, ran from home to see Kirst and Claudia in the Mater in North Sydney (10.28km). 45:44 on the way there (4:26's). 44:01 on the way back (4:16's). Very tired for the first 6km (struggled to do the first km in 4:35) but felt much better on the way back. Feel like I'm on the verge of hitting some good form. I can tell Kanser and the Tiger are scared. Unfortunately, I don't think any good form will result in any PB's for 2010 as my final 3 races of the year are over distances for which I have my strongest PBs. It will mean 2010 will be the first year in which I haven't set a PB since I started running again properly in 2004.

Wednesday MLR

Out with Kanser and RMR to Kincoppal and back. Nice warm day. 44:59 on the way out and 42:00 on the way back but we took a wrong turn down Thornton St at Darling Point so cut about 90s off the journey. 18.5km.

127km for the week - my highest ever weekly volume.

HuRTS 5min reps

The usual 90s rest. Blustery but sunny day and a great crowd. It was like old times today, with the Judge, the Chairman, Tucks, Dicky H, Johnny Fenton and myself upfront and a good crowd further back. Legs felt heavy over the first few reps but then felt better and better as the session went on. The last 3 were at 3:17 pace, the ones before averaged 3:20 - 3:22.

The Chairman was looking strong, especially running into the wind when the rest of us started flailing. Any rumour that he banged out his 2:35 marathon at Sydney on zero training are wildly untrue though. He reckons he's just been "putting the miles in running to and from work", which works out at 140km per week. He needs to work on his speed though for JPMorganCC. No doubt coach Kanser will be having a quiet word in his protege's ear.

15km all up.

Easy Monday

Usual route with quite a big crowd. Legs felt shattered after the weekend and struggled for the first 5km but then got into it and felt much better by the end. Laura was dragging all the blokes behind her, including MC, LF Charlie, Timmy C, Kanser (getting fitter) and some of the UBS boys. All up 15.8km in 69:33 (4:24's).

Manly Loops Sunday

3 x 10km Manly loops this afternoon after a morning at Nippers. Set off and knew it was going to be a struggle from the first km but decided to hold the pace steady and just hope I started to feel better later on. That never materialized. Fortunately, I bumped into Dicky H completely randomly at 17km and ran with him for the next 7km which got me through the worst bit. Then just held on for the final 7km. Bad stomach cramps at the end which were only dealt with by a carton of strawberry flavoured Oak. I remember someone telling me that stuff is as good as any sports protein drink when I was wandering around Coles a bit later.

10km loops were run in 44:17, 44:35 and 44:22 so at least the pace was consistent. 31km all up and a big weekend.

Hardcore Saturday

Decided to try a session I read about in R4YL. Chloe Tighe wrote that one of her hard sessions was a tempo, followed by 8 hills, followed by a tempo. It's designed to replicate the feeling of running the latter part of races on tired legs. Sounded good so my version of it was 5km fast, 8 x Suwarrow hills (finishing at the large drain) followed by 5km fast. Gave myself 4 mins rest in between. About half way through I realised that this was going to be a monster session. 18km all up including warm up and warm down.

Times went as follows:

17:36 (laps of 8:49 and 8:47)

67, 67, 66, 66, 66, 64, 65, 64

17:31 (laps of 8:51 and 8:40)

Really pleased with the second 5km. I was tired after the hills and just hoping to get near 9 minutes on the first lap. When I saw the time I just pushed on.

Great session.

Easy Friday

Usual 15.8km route with Laura, Kanser and chap from Ord Minnett - 70:27 (4:27s). Very easy lemon squeezy. Beautiful day, Spring has arrived and is here to stay. Good job as Nippers starts on Sunday. Poor old Sally. C'mon Benny. Good on 'ya Rebecca A. Adios.

400s

Over to Rushcutters again, this time with JB and Ray, the latter just intending on jogging around the Oval. Exactly the same session as last week. Reps went as follows:

77, 79, 79, 79, 79, 79, 78, 80, 77, 75

JB was just behind for the first 3 but was complaining of the legs just feeling dead after the marathon. He helped out on alternate reps in the second half.

Really pleased with the session (other than rep 8) as it's a big improvement on last week. Definitely helped having JB there. Was much more tired afterwards than I've been over the past two weeks when I think I was cruising.

Carl's away so did training with Russ this morning. Loads more heavy duty glute and hamstring exercises which left my legs trembling at 7am. Didn't seem to affect the 400s though.

Great to see Benny running the 5000m last night and good performance to finish 7th. Rumour has it he's also doing the 10,000m on Monday. It was a fantastic race for the win, Kipsiro and Kipchoge going toe to toe and not giving an inch over the final 400m (run in 52s - nearly as quick as my final rep today).

Run home

Started to feel confident about the way things were going over the weekend, then woke up on Monday with the flu like symptoms having come back again - headache, streaming nose, aching neck and back and dodgy stomach. Just seems to revert when I put the hammer down on the training.

Took Monday and Tuesday off but was feeling better enough to run home tonight. Was a bit tentative on the early hills worrying about triggering off the symptoms but felt more confident and strong as the run went on. Pushed it towards the end running 7:10 for the final 2km. Splits of 16:01, 29:40 and 48:28 with 55:38 all up.

Tiger massage this afternoon and, of course, another bet. He's runnning Lane Cove in November while I'll do the Run for Fun the next day. I've given him a minute headstart for $50. If I beat him by 90seconds I get $100, if it's less than 30seconds he gets $100. I'll have the advantage of knowing what I have to do with him having raced first.

Great run by Ray on the weekend to win the Penrith marathon in 2:44 (20 minutes ahead of Andy and Timmy C in 2nd and 3rd). Ray won't run 10km's because of his injury, but reckons the slower pace of the marathon is fine. He's a unique chap.

Commonwealth Games 5000m tonight. GO BENNY!!!!

$10 to anyone who can name the Sydney Olympics 5000m champion without looking it up...

Harbourside Hike STaR

Clocks went forward last night so had to get up at the equivalent of 4.40am to do this one. Unsurprisingly there was a small crowd with just JB, Pete T, Jo Cowan and Shaun A joining in the 6.20am group. Only Shaun planned to do the full distance so the others cut away after an hour. Couldn't believe how much bush running there was on a run so close to the City centre, and the severity of the hills. Made for a very slow run. Shaun cut short after 23km so did the last 7km by myself picking the pace up a bit. 30kms all up but about 2:30 on my feet.

Striders 10km Homebush 3rd in 34:28

Didn't know what to expect this morning. It was a low turnout due to the long weekend and school holidays with only Robin Whiteley of the front runners. Set off quite quickly and shortly formed a group with Tucks and another chap who seemed to be a mate of Robin's. They were pushing along so I forced myself to stick to them to get dragged through. Went through 1km in 3:13, but 2km in 6:38 so knew it wasn't going to be quick. Really don't like this course - too many twists and turns to break the rythmn and it always picks up any humidity.

Just ran with Tucks until 5km (17:03) where other chap droped out. Then Tucks started to gap me. I was a good distance ahead of 4th so just tried to keep the pace honest for the rest of the race. Funny that beforehand Kanser said on this course you can take your time at 5km, double it and add 25seconds, which is basically what happened to me. Tucks did well to negative split and run 34:00, probably closing on Robin in the process.

Another good solid run in amongst a hard block of training but truth is I have to improve by a minute in a month to be where I want to be. Most of the HuRT squad struggled today, Kanser running a high 36, MC running a high 37, Timmy struggling with injury in the 39's. Dicky H was the exception improving by a minute from last month to finish 5th in 35:21, ahead of the Tiger.

Nice to win a cap and pair of shoes. About the only Striders race in the last 5 years that 34:28 would permit that.

Easy Friday

Very easy 12km run on the usual harbourside route but cutting short at Circular Quay. Ran with Scottish chap from BT and Laura, with King James and a few others also around. Ray joined in later. 54 mins.

400s

Busy today so arranged to meet up with Kanser early doors for some 400s around Rushcutters Oval. Beautiful day, about 19C but crystal clear with a slight breeze. We ran full loops of the Oval (448m) rather than trying to work out where 400m was, did a 1 minute jog between each one and started the next loop whereever we were at the end of the minute.

Reps went as follows:

81, 82, 81, 81, 82, 81, 80, 80, 80, 79.

So between 70-73s for 400m. Didn't kill myself doing them so I think there's more to come. Listened to Dave Sweeney's advice and tried to relax while runing them.

Really nice session. Warm up and down for 10km all up.

Easy Wed

Slightly longer this week just running the Monday route by myself. Bumped into Dicky H, Sam and Andy along the way. 33:45 at the turn and 66:45 all up for the 15.8km.

HuRTS 14 x 3mins

26C today and sunny, conditions we haven't had in months. As a result, I started this toughest of sessions pretty conservatively so as not to kill myself later on. The last time I did this session was when I had a cold post City2Surf which put me out of action for 3-4 weeks. Ran with Tucks, JF and Dicky H. Smallish crowd behind us including MC (getting pretty fit), Kanser, Timmy L, LF Charlie, RMR and others.

We averaged about 3:22's (900m). Picked up on reps 11 and 12 (after Tucks and Dicky H pulled out) but had to run the last 2 by myself which went back to 3:22's. Not too shattered at the end so OK with that.

Great views around Farm Cove today. Gotta love this Summer weather. Timmy was walking with a limp at the end of the session but I don't think it had anything to do with his stress fracture.

Easy Monday

Very easy Monday route with MC, Brendan, Kanser, Timmy C, LF Charlie, Warrior Luke and others. Picked the pace up with Brendan from the Opera House home. 15.8km in 1:10:08.

Blue Mountains

Saturday was another 10km tempo. Ran from the rental house to Evans Lookout and back. Felt great on the way out. Realised why on the way back where hill upon hill appeared. Gmapped at 10.4km. 39:17 (but 18:54 at half way). Stopped at Evans Lookout just at sunset and it was magic.

Theme of hills continued today when I was out at 6am for a 2 hour run. Ran from the house straight down into Megalong Valley, turned around after 59mins then ran home. Megalong Valley is 400m closer to sea level than Blackheath, and the final 6km was straight uphill with no respite. So it took a bit longer to get back. All up 26.4km in 2:03:20.

Megalong Valley is a beautiful spot so went back afterwards for a walk along Six Foot Track, hence the picture...

Easyish Friday

Just a jog to work. Beautiful warm morning which made it a pleasure. Not such a pleasure for the residents of Balgowlah, Mosman, Neutral Bay and Kirribilli who had to face my pasty white skin for the first time in months. Highlight of the run was almost stepping on a 1.5ft long Eastern Water Dragon in Clontarf.

Tired today. 106km for the week has caught up with me. 27:10 at Spit Junction and 57:38 all up.

Not quite 400s

Took a 5km detour to jog over to Rushcutters, found the Oval closed so marked out what I thought was roughly a 400m track around the fields next door. I think it was closer to 315m-320m, but after the first rep I wasn't going to change it so decided to run 13 of them instead of 10 to keep the overall distance about the same. Reps went:

56, 57, 57, 57, 56, 56, 56, 56, 56, 56, 56, 56, 55

Strict 45s rest between each one.

Good to keep them consistent but wasn't lactic or dizzy at the end as I would be if I was pushing myself against others.

Jogged back the long way for about 13km all up.

Easy Wednesday

Tried and failed to get out at lunch so ran home. Was going to extend it to 19km but was feeling tired so decided not to push it on the first proper week back. 30:10 at Toyota Garage, 48:48 with 2km to go but then caught Lucy Chapman so jogged back with her chatting all the way. 57:56 in the end. Didn't realise she lives in the street next to ours. Will try and catch up with her and Dickyboy for some Saturday sessions.

HuRTS 45mins Fartlek

It did HuRT today. Beautiful Spring day but a small crowd due to the running festival over the weekend. Young Timmy rocked up but is becoming Kanser-like in his injury woes. MC was there with Todd, JF, Marty, King James, LF Charlie, Pete W and others but only Tucks and the Judge seemed to be taking it seriously. I tried to hang on to them but they had gapped me by Mrs Macquarie's Chair. From then on I was on my own. Turned half way down Hickson Road (between the 2nd and 3rd speed bumps) so a fair effort but struggled to get back. Tucks roared past around Circular Quay as I limped back home, only managing to reach the Art Gallery on 45mins. But to put it in context, Tucks went through 10km in 34:00 and I guess I was about a minute behind. Another session in the bag and it's been a while so I just need to harden the legs up.

Easy Monday

Just the full Monday route with Wildman (grrr) and Kanser for part of the way. 15.8km in 69:48. Nice and easy.

Long Manly Route

Hadn't done this in a while and knew I'd run too quick if I did the old flat 10km loops so planned to do this very easy. Felt great to start with and was slowing myself down. 43:27 at 10km, 1:12:05 at the stone arch and still feeling great. Only started to run out of energy coming along the Manly to Spit section (unrecognizable now they've improved the path). Finished in 2:01:12 - one of my quickest times for this route. Hopefully means I'm finally over the bloody bug.

Frustrated not to be out there racing today. Some mixed results. Sounds like Darren had a flyer, JB sounded disappointed with his 2:38 but Sydney probably isn't the course to run quick. CT ran 2:43 so I should have taken him up on the bet. JF won me $50 after toasting the Tiger. Robbie dropped out of the half at 14km.

.....just notice that Mike Race smashed through the 3hr mark with a 2:56 - fantastic result mate and well deserved.

Manly 10.2km

Haven't done this run in a while but fancied throwing in a couple of hills and only had a 45min window. Went off pretty quick and maintained the good steady pace. 15:05 at Queenscliff, 21:08 at Manly SLSC and 38:38 all up. Bumped into Dickyboy at Queenscliff. Like my Manly tempo runs.

Good luck to all running tomorrow. GO JOHNNY FENTON!! TAME THE TIGER!!!

HuRTS Hickson Road

Rocked up to a small crowd due to Sydney Marathon Festival this weekend. Just planned on rolling through the reps to see how I felt. Ray, Chris G, Todd, Marc, Darren and a new chap called Josh Rix were there. Turns out Josh is a pro-triathlete sponsored by the Giant team so was pretty handy. Reps went as follows:

4:00
3:45
3:46
3:41
3:41

Felt pretty comfortable and didn't smash myself but I'll be playing it cagey for a while.

Big race for Benny this weekend. Not least in that he's running on hallowed turf (the streets of Newcastle-Upon-Tyne) but also that he'll be up against Mottram (Aussie 5000m record holder) and Collis Birmingham (Aussie 10,000m record holder) in the first race they've all been in together in a long time. If he can beat them both he'll pretty much establish himself as the current top distance runner in Australia. Apparently not tapering for it though. Dad, make sure you're there...

Run home

Busy at lunch so an easy run home. Was quite quick though due to the amount of rest I've had recently. 30:05 at Toyota Garage and 56:50 all up. Nice clear night. Spring has arrived. Praise the Lord.

Starting new program

Felt slightly dodgy all last week. Started to feel worse on Saturday, first nauseous then started throwing up in the evening. I reckon I've had a low level gastro bug since the week after C2S. Feeling better enough today to try a 6km easy jog. Ran past the boys doing their 4 x 10mins. Not concentrating on anything other than getting well and fit enough for JPMorgan/State 3km in 8 weeks time.

Sick note

I am Darren Anderton.

Decided to take the week off. Came down sick again after Sunday. Same thing again, flu-like symptoms. Shouldn't have raced on the weekend. Need to be careful as it's been almost 4 weeks now.

Middle Harbour Picnic STaR

Small crowd at the 6.20am group of JB, CT, PT, Flakey, Steve Hume and Jo Cowan. Nearly all are running Sydney Marathon so were only doing 25km as a taper so I stuck to that too. Lovely day for it (although still a bit blowy). Struggled on the hills though, not sure whether as a result of yesterday's race or the lingering effects of the virus. Pace was very easy. Feel pretty average now with aching shoulders and a slight headache. 2 hours exactly and 25.2kms.

Striders 10km North Head 10th in 34:25

Showed up to find the unofficial HuRT Squad 10km Championships forming. Massive crowd including JB, Andy, Tucks, Darren, Timmy, Kanser, MC, TB, JF, Rob, RMR, Dicky H, Richie P and Geoffrey. The Tiger and Bleasel were also there, setting up our bet nicely. Conditions were pretty shocking - strong blustery winds and raining. I wanted to take it easy at the start as I was worried about how the effects of the illness would play out so plan was just track Tucks as he never goes off quick.

Went to plan to start with - nice sedate start then we started picking our way through the field. First km was reached in 3:18 and was feeling fine. JB, CT, Uncle Dave, Thamal and a triathlete were in a front group having gone off very quick. I started to climb the hills and immediately knew it wasn't going to be my day - the legs just felt dead. Heard the masses gathering behind me. Then started to try to pull away along the long straight over the speed bumps but it was direcly into a strong wind and all I was doing was providing a wind shield for everyone else. As soon as we turned at the Hospital the crowd (including the Tiger, Andy, Bleasel and Darren) started to pull ahead. I was now running again with Tucks who also seemed to be struggling. Stayed this way until 5km (reached in 17:10). I was considering pulling out at this stage but knew I'd never live it down so just carried on. Then Tucks and I seemed to get into a rythmn and the Tiger started coming back towards us. Soon after we picked up Brendan Davies and then Bleasel and another chap. All was well with the world again. Then I started to think about trying to beat Tucks but at 9km he seemed to put a surge in which I just couldn't be bothered to bridge. However, a bloke behind started to catch and I wasn't going to allow him to beat me so sped up to hold him off. In doing so I started to catch Tucks. A bit annoyed that I didn't put more effort in but there you go.

So mixed feelings. Managed to salvage something from what was looking like a dire situation at 5km. Almost an even split (17:10, 17:15). Affected by the recent illness so hopefully things will be better in 2 weeks at Sydney Half. Timmy was far more affected by recent flu and struggled in 38:xx so $50 from him but Gary pulled a fast finish out the bag to overtake a tiring Bleasel in the final km to take $50 from me. In fact, Bleasel must think I have a set plan in these races as I've overtaken him with 2.5km to go in our last 3 outings at North Head.

JB was a bit disappointed to be beaten by CT but has huge km in his legs so will come good after a taper for Sydney Full. Andy had performance of the day to run 34:00 in bad conditions. In fact, Steve Jackson said that the course was 20 seconds long as they put the 3km turnaround marker 50 yards too far down the road. I blame Fats. He plainly didn't want anyone PB'ing. Other great performances were Gary's 34:49 and JF finishing just in front of him. Kanser was smiling like a Cheshire Cat to beat Timmy and run low 36.

Great to catch up with everyone before and afterwards. Didn't stress so much about this race this morning and it makes the whole event much more enjoyable.

Easy Friday

Gerry took a few photos on Tuesday of our session. First (from left) is JB, Tucks, the Judge and JF. Second is Kanser and myself. Third (from left) is RMR (sunnies and cap), Christian (cap), Todd (sunnies), Kanser, Jamie, Dom and MC.

Just a slow jog after work half way home finishing at the Toyota Garage in 32:06. Still feeling slightly off with a light head but will race tomorrow and just see how I feel. It won't be pretty but I need some hard sessions in the legs before Sydney Half.

Curry Club was relatively sedate compared to previous outings but can heartily recommend Darbar on Glebe Point Road. But why does everyone insist on drinking Kingfisher when they order Indian?

HuRTS Hickson Road

Woke up this morning for the first time in 2 weeks feeling vaguely OK, so immediately decided to push today's session as a kill or cure test to see whether I run on Saturday morning at North Head.

Reps went as follows:

3:34 (3:01 pace)
3:32 (3:01 pace)
3:37 (3:04 pace)
3:34 (3:03 pace)
3:58 (3:22 pace)

Felt pretty free and easy on the reps but by rep 4 I was starting to hit the red zone and was developing a headache so decided just to run through the final rep. Had Darren on my shoulder for the first 3 reps with Andy (who went on to run 3:35 for the final rep) very close behind him. Feeling a little bit under now but not too bad so things are looking up. However, got Curry Club with the boys tonight so that could put me back to square one...

Smallish but nice crowd today - Brendan, Dom, Ray, Todd, Geoff and Bill all showing up with Anna running well too. Will be interesting to see how she goes against Laura in upcoming races.

Wednesday MLR (not)

Caught up with Kanser, Rob, RMR, Brendans (x2), Andy and others for the Centennial 19km route but was never really feeling great and with another headache pulled up short by running straight back from Centennial half way around. 12.5km in 56:30 (4:31's).

HuRTS Progressive Tempo

Still not feeling right so took it easy today. Hung around at the back but it was a bit slow so joined MC's group with RMR, Kanser, Jamie and a few others. We turned at just over 5.6km on 23.5mins (i.e. about 4:10 pace) feeling very comfortable then Kanser picked the pace up a bit. He pulled up at the Opera House gates leaving Jamie and I to finish off. Jamie was pretty strong pushing the pace around Farm Cove and we ran together back to the gates in 44:19 (i.e. about 3:42's for the return). Felt comfortable enough not to trigger off any nasty reaction from the virus. A massage this evening has stirred up all the free radicals but will drink a load of water and see how I feel tomorrow before deciding whether to do North Head on Saturday or offer to marshall.

Kanser's getting confident about staying within 20s of young Timmy whilst our Stoke City reject is playing all manner of mind games on the big Irishman.

Easy Monday

Very easy 15km with the usual crowd but joined by Kanser who I haven't seen for a while. Felt fine running but got a headache again now. Beginning to get pissed off by this...

Easy recovery

Another very easy run - 26 mins around Manly. Feeling much better than yesterday and a beautiful day. Made me wonder why I don't just do this everyday.

Recovering

Diagnosed with sinusitis on Wednesday so am on a course of antibiotics. Felt crap until this morning so ventured out this afternoon for an easy run. Lasted 15 minutes before a headache came on so cut short for 25 mins all up. Had planned to try a long run tomorrow but won't bother now. Just want to knock this illness on the head as I've had it for nearly 3 weeks now.

Jamie - I use Endura Optimiser (the powder form) although Carl is recommending I try the one with protein or whey in. Works a treat helping recovery from long or tough sessions. So you probably don't need it.

HuRTS 14 x 3mins

The usual session off 60s rest. Crowd upfront included JB, Fast Charlie, the Judge, JF and Andy with MC, King James, RMR etc behind. Laura James showed up again. She's going to improve massively if she keeps on doing sessions like this.

Felt heavy legged from the first rep today and had to break it down in sections to get through the session. Ran the first 2 reps with JB and Fast Charlie but then they were just too strong, finishing each rep about 30m ahead (i.e. about 7 or 8 secs per rep). I started to get closer to them after rep 8 then ran the last 3 reps with them. Distance and average pace were as follows (discrepancies due to stopping the watch at 3:00, 3:01 or 3:02):

912m (3:19)
916m (3:19)
917m (3:18)
915m (3:18)
916m (3:18)
908m (3:20)
921m (3:17)
918m (3:18)
912m (3:18)
919m (3:18)
933m (3:14)
925m (3:15)
953m (3:09)
947m (3:12)

Pleased to have kept them consistent on tired legs. Need to get some more Endura. I'm addicted to the stuff. It's probably got EPO or steroids mixed in it or something.

Easy Monday

Very easy Monday route with a large crowd including MC, Brendan, Rob, King James, Ray and others. Felt very tired to start with but the pace was very easy. Turned at 7.5km (last bit of Barangaroo shut off) on 34:20 and back for the 15km in 1:06:40 so it picked up a bit on the way back. Felt better as the run went on.

Long local Sunday

Just did 10km loops today. Thought I was going to struggle after yesterday but felt great just coasting along. The 10km loops were run in 42:00, 41:38 then 40:38. Started to feel it a bit from 20km and the final 5km was a struggle but I haven't done a long run for a month so not unexpected. Seem to be in a bit of a purple patch at the moment.

Saturday tempo

Ran the same route as last week (14.1km) as a tempo, which I think I'll be doing more regularly. Struggled to find a rhythm in the first 2km but then settled into a decent clip and just ground it out. Felt pretty comfortable from then onwards. Finished in 49:49 (3:33 pace) so really pleased with that. Splits were 15:43 at Queenscliff SLSC, 24:37 at the turn at Shelley and 33:37 back at Queenscliff.

Bit of wind but perfect temperature this afternoon. Still got a tight chest from the cold which is why I rested yesterday.

Not running Pub 2 Pub tomorrow, got to take Bec to Band Camp and received an email from Thamal's wife saying he was running so any remote possibility of a win was out of the window.

HuRTS What's the bloody point

Coughing my guts up all morning. Otherwise felt fine so rocked up to the session after a 3km jog. Ran quite hard with Darren and the Judge until my shoelace came undone near the Art Gallery. By this time my cold was beginning to affect me - would have made the Stone Gates if it wasn't for stopping to do the shoelace though. Then on the way back the floats became jogs and the sprints were ending early. Just got back to the Opera House Gates on 19:55. Bloody waste of time. Need to shake this cold so may take it easy tomorrow.

Jogged back around the course with Conor and the Judge to make it 12km all up. 24C today - a relative scorcher. Hope Winter is going.

Wednesday MLR

Missed lunch so ran home but added my Manly route on at the end - basically a reverse of the Wednesday morning run I used to do 2 years ago with marathon pace stretches. 19km in 1:23:47. Felt pretty tired with my legs suffering from yesterday's session and strength training with Carl this morning. Got into it in the second half though.

Massively hungry when I got home. Had to steal a packet of Love Hearts from the kids after my dried apricots ran out.

Congratulations to Kanser and Olivia on the birth of Conor Lachlan Kane. Dave said he looks like a sub 2:40 man already. Young Timmy quipped that it was a shame to question his parentage so early.

HuRTS 45mins Fartlek

The big news of the day is that Tucks is back. Patently he's been deceiving us all on tales of only running 40-50km per week.

Had a shocker this morning in forgetting my orthotics so tried to improvise by cutting up an old pair of insoles to little effect. Just gave myself blisters. I was feeling pretty good after a good rest since C2S but was worried about the cold I've got so planned just to take it easy. That went out the window after 50m with JB running off the front so thought, bugger it, lets just have a go. JB, Tucks, the Judge and I ran together until the Opera House when the Judge dropped off. I kept on expecting Tucks to drop but the tenacious bugger just stayed there, barely breathing as usual and coming out with well formed sentences such as "nobody's talking much today"! We reached the Park Hyatt (start of the 2km reps) in 16:30 so I knew we were on for a very quick one. Eventually turned just before the final speed bumps at the very end of the Hickson Road reps. I only had my stopwatch on and Tucks said something along the lines of "don't ask what average pace we're doing". So I didn't.

JB started to drop off under the Harbour Bridge and until then I'd been feeling great but it suddenly started to hurt a bit. I'd be checking the watch with 30 seconds to go on the fast stretches rather than 10. Finally we got to the Opera House and Tucks mentioned that we'd just gone through 10km in 33:54 and that he was taking it easy back. By myself the incentive to push on was tough and I took 10:24 to get back from the Opera House Gates. Got back 34 seconds over the 45mins. We turned at 6.6km (3:24 pace) and I was about 150m short coming back so I'm guessing 13.05km all up.

Some good running out there today. Timmy was strong getting back under 45mins and JF held me off going up the hills at the end. We even had 2 girls join the group today. MC didn't seem much interested in chatting to us afterwards. He was making sure the new recruits felt welcome.

Getting back

Stomach bug morphed into a cold but felt just about well enough to run home this evening. Effectively a week resting meant I felt great all the way and it ended up being pretty quick as a result - 56:07 with 29:50 at Toyota Garage. Beautiful evening for running. Winter seems to be on the way out.

Fitting it in

Had a stomach bug over the past few days with fever symptoms - seems like the whole office suffered the same thing. Looking after the kids all weekend with Kirst away so had arranged a babysitter to come in to go for a run. Still wasn't massively keen on running but couldn't cancel the sitter so went anyway. Discovered a very flat new 14km route which I did in 59:07 - 30:30 on the way out and 28:37 on the return. Continued on my sprint home straight to the dunny.

Watched the London Diamond League this afternoon. Highlight was Dibaba in the 5000m - she's had a quiet season but still showed everyone her devastating speed (58s last lap) to win in 14:36. Will be interesting to see how Gregson goes in the Mile tonight.