Weekend around and about

Sunday

20.3km in about 1:28 (4:24's) up to Seaforth Oval, along Wakehurst Parkway trail, down Alambie Rd then back through Manly. Nice run but heel a bit stiff.

Saturday

Finally feeling a bit better but seem to have muscle memory resulting in me collapsing at the sight of a hill. 10.5km around and about at 4:17 pace ending up the hills at Balgowlah Heights to pick up the car. Tried to at least not shuffle up the hills.

Run in

Ran to work. Felt good at times, felt dead at times. 27:27 at Spit Junction and 58:25 all up (sounds like a slow second half but didn't feel that way?). Hills still scare me.

70km for the week.

Lazy arse

Enjoying this post marathon recovery malarkey. 4km jog to Carl's this morning and a very easy workout with him plus Tiger massage this arvo. Eating the house down and enjoying a few beers.

Walking like Elvis

Quads are still shot. I feel like someone has taken to them with a hammer. Just an 8km jog today with Quentin, Dickyboy and Jason. Tried to do some heel kicks to stretch the thighs but it just made me cry.

Couple of photos added from Six Foot. I tried very hard not to mince my way across the river but it looks as though I failed again.

Six Foot Track - 9th in 3:49:57

Approached the race feeling pretty good. Training had gone well, tapered well, no illnesses and was feeling pretty good. Nothing to complain about which is rare for me. Rocked up to face the longest toilet queue in the world, stood there panicking a bit then finally joined Wave 1 next to Tucks and Quentin. Decided to push the start a bit quicker so as not to get stuck going down Nellies Glen, Quentin jumped ahead of the two guys in front of me who proceeded to take it very gingerly allowing Quentin to gap them significantly. The girl behind me (Anna Frost) was getting a bit impatient behind so we let her through.

Picked the pace up with the two Gramps Army runners in front, one of whom was David Hosking, who I'd end up running quite a bit with. Pace was quick along here, with km splits of 3:34, 3:49, 3:50 and 3:52. Always love this bit of the race before the pain begins. Followed David all the way to Cox's (overtaking a few on the way, including Anna). Launched myself into the deep river so as not to look like a mincer and proceeded to overtake David and another chap in the process. Crossed the Cox's mat in 1:08:50. Then the hills begin. The hills to Mini-Mini are the worst. Ran them all until I heard a familiar voice just before the open field and sure enough Tucks comes past. Ran with him until the bugger of a hill to the top of Mini-Mini where I started to walk. I was plodding so slowly that I was starting to cramp up, so figured I might as well walk the very steep bits. Tucks of course kept on running and started to gap me. Going up Pluvi I ran by Timmy Ashby but was overtaken by David Hosking and Anthony Scott (who went on to finish 4th!). Reached Pluvi in 2:14:55 (I think). From then on, it was a pretty lonely experience. Had very black thoughts along Black Range (where did those extra hills come from?). Got very worried about being "chicked" as very time I went past an aid station I'd get a cheer then 30seconds later would here a cheer twice as loud. After crossing Caves Road I put a real effort in to get some low 4min kms. Massively relieved to finally see the finish and got all emotional as usual. Shame Dad and the kids were still doing a Jenolan Caves tour so went for a massage instead.

First PB for 2 years which is a bit of a relief. I was worrying about getting old. Having said that, this does seem to be a gnarly old man's race.

Great result by Quentin to run 3:44 on debut. Tucks is a machine, running 3:41 after being just out of sight at Pluvi. He must hammer the Black Range. Nice couple of bees with Eoin, King James, Marc, Dickyboy and Rob after.

Body a bit beaten up. Hip flexors are very sore and Achilles not great. I'll take it very easy this week.

Thanks for the SMS's - sorry i couldn't respond until now as there's no coverage at Caves House.

Here and there

Jog around Hyde Park, Mrs Macs Chair and Macquarie St prior to catching the Fast Ferry. 8kms in 35 mins. Bumped into people doing the ABC Biathlon. Would have been a good day to do it judging by the pace of the leaders of the first wave.

Aims for Six Foot:

1. Don't die
2. Avoid requiring oxygen at end a la Dicky H
3. Enjoy myself
4. Beat Timmy Ashby
5. Run 3:49:19

We'll see.

Lots on

Terrible night's sleep last night. Claudia starts screaming at 3.30am and stops 2.5 hours later. Then up at 6.30m for conference speaking duties this morning. Sandbagged all day but manage a run home. Feel very average for the first half then it all comes together. 55:41 all up after splits of 15:52, 29:45 and 48:21. Need a couple of good nights sleep before Sat.

Run home

58:35. I'd normally say easy run to upset Young Timmy but after a last minute massage last night and not drinking enough water today my legs felt like lead the whole way.

Achilles much better though after some TLC over the past couple of days. Relieved as I was getting worried for a while. Not sure Saturday morning will do it much good mind.

Some very fast times on Saturday morning up at North Head. Vlad and Unc in particular smashing their PB's with low 31's, Bleasel and Bartles with sub 34's, Eoin running a PB and even Young Timmy getting back under 36. Spoke to Quentin on the ferry this morning who sounded a bit disappointed with his 33:27 saying he felt tired most of the way. Could be a lesson there if I cared to listen.

Usual Monday

15.8km in 70:23. Very easy on the way out and picking up a bit on the way back. Decent size crowd today with Luke, King James, Craig, Brendan, Laura, Ray etc. and, wait for it, Durante!! Couldn't Adam and Eve it when I got an email from Tigger asking if I was running today. He cut short for a meeting after circling the Opera House on the way back but we were well ahead of the others by that stage so I plodded home alone.

Manly 15km

Burnt Bridge Creek, Queenscliff, Shelly, Osbourne Road, Fairlight Pool and back via Willyama. Felt fine but achilles sore again. 15km in 64:22.

Cooler Brissy

Out again along the river but stayed on the river this time. Turned at 7km at the University of Queensland then came back the same way. Felt great after a couple of days easy. 14km in 58:54 (4:12's) but the splits tell the real story:
4:40, 4:58, 4:35, 4:19, 4:13, 4:18, 4:09, 4:03, 4:07, 3:58, 3:47, 3:45, 3:57, 3:58

105kms for the week.

Viva BrisVegas!

Couldn't fit in Hurt Squad in rushing to get to the airport (which I was secretly relieved about as I was feeling a bit tired and sore this morning) so arrived at the Sofitel in Brisbane, got Maps out on the iPad and searched for a run route. Remembered someone mentioning Mt Coot-tha on a thread on Coolrunning once so decided to get down to the river, stick to it and then head up to Mt Coot-tha. Worked perfectly. But bloody he'll, Brissy is humid. It's like Sydney on steroids. My vest has never been more sodden than when I got back. All up 14.3km in about 65mins (4:29's).

Wahey Benny!

How good is that! Way beyond all expectations! That is world class.

MLR Wednesday

4km this morning to Carl's doing the same session as last week but avoiding the calf raises with weights which my achilles didn't appreciate.

Lunch met up with Timmy, Wildman and Rob for the usual 18.8km route around Centennial. 10C cooler than yesterday and as a result the pace was relatively quick compared to recent weeks. 1:20:43 all up (4:18's).

HuRTS Progressive tempo

Chowed down some Voltaren last night. Bursar immediately better. Rocked up today feeling very lethargic in the 33C heat but encouraged by a big crowd including Tucks, Quentin, Bartles, Wildman, JB, Ray, Andy, Wildman, Jason, Pete W - basically you name it and they were there. Other than MC and Young Timmy, no doubt enjoying some swim time.

Set off and felt comfortable running 4:05's chatting to Bartles. Dropped the pace every 10 mins but then coming around CQ Tucks hit the front and were found ourselves running a 3:36. And we hadn't even turned around yet. I made an executive decision to turn at 23:15 as opposed to 23:30 given how fast we had run on the out leg and how warm it was - meaning we'd struggle towards the end. We reached the turn on exactly 6km. Still had a decent sized group at this stage so I decided to push the pace a bit to whittle it down. Tucks, Quentin and Bartles stayed with me all the way until Mrs Mac's Chair when I put in a bit of effort going up the hills and they were obviously saving themselves for the North Head 10km race on Saturday morning. Got back in 44:30 so averaged 3:52's on the way out and 3:32's on the way back. Actual splits on the Garmin went as follows (the dodgy one is under CQ on the return):

4:00, 4:04, 3:56, 3:41, 3:36, 3:41, 3:34, 3:36, 2:56(?), 3:24, 3:26, 3:35, 55s (3:23 pace).

Good confidence booster. One more tough session to go before Six Foot.

Easy Monday

...with the body only just holding together.

Took yesterday off as I was just too tired and sore. Left heel bursar flared up after hills last Thursday and has been sore. Thankfully not the achilles itself (I can do the eccentric loading with no pain) so may just take some Voltaren to get the swelling in the bursar down and avoid hills. Until Six Foot of course. Both knees also feel slightly sore too though.

Today was the usual Monday route with a couple of variations with another cruise ship in dock. Crowd included Craig, Laura, Indrajeet and James but after about 2 minutes it seemed to be just me, Wildman, Rob and Springer with the others further back. I felt great after a day off yesterday. Pace gradually picked up on the way back. Rob stopped at CQ and Wildman around Farm Cove so I finished it by myself. 16.00km exactly in 68:34 (4:17's) but with the final 3km up the hills in 3:58, 3:58 and 3:49.

Should just say congratulations in order for Young Timmy who ran a great race at the Equaliser yesterday to finish on the podium in 3rd. Outsprinting Fats in the process and showing the likes of Dickyboy a clean pair of heels. The training all seems to be paying off. Hamburglar also looked to have had a good result.

Bush run Part 4

Caught up with Quentin at 6.30am for the final bush run prior to Six Foot. We both agreed on just 2 hours today rather than the mammoth effort of last week. I was a bit worried about running in the bush without trail specialist Richard, and sure enough we took a wrong turn before we even got to Manly Dam. Entered the Dam via North Balgowlah, skirted around Manly Vale Public School then came back around the Western side arriving at the pipeline near Warringah Aquatic Centre. We then crossed the Wakehurst Parkway, came down to Seaforth Oval, down to Spit Bridge and ran the Spit to Manly. Lots of bush but we were running pretty quickly as shown in the splits (Garmin now fixed):

4:45, 4:17, 4:35, 4:40, 4:10, 4:14, 4:33, 5:22, 6:28, 5:23, 4:05, 4:06, 5:10, 4:14, 4:04, 5:07, 5:19, 4:26, 6:37, 5:51, 5:24, 4:30, 4:30, 3:54, 4:58.

25.00km in 2:00:43 averaging 4:50's. Much easier than last week. Quentin was dropping me on the technical uphill section of the Spit to Manly though. He'll go well at Six Foot if he runs it sensibly.

Left hammy pretty sore which I felt on the steep uphills. Right knee also giving me a bit of concern. Need Six Foot to arrive now so that I can give the body a much needed rest.

Last week was 110km despite not being able to get out on Friday due to work commitments. The day off was welcomed.

Cor Blimey Thursday - HuRTS Hills

Sent a late change of session notice to do hills. Was a late change of heart on my part. Last night the legs were so stiff I thought I'd better not do hills but then recovered pretty well overnight so thought, what the hell, I'm going to have to run up a few in 2 weeks time.

Jogged over to Darling Point with Wildman, Tucks, Clyde, Ray, Chris G, JC, Luke, Dom and Rob. Small but select group. I thought the hill was about 200m long so suggested 10 reps. Turns out it's 350m but we still did 10. It's fairly steep to start with, levels out then really kicks up again at the end. Every rep followed a familiar pattern. Ray would lead out with me behind and Tucks just behind me. Tucks would overtake me on the flatter section then we'd both overtake Ray on the steep section when the lactic kicks in. Averaged all the reps between 88 and 90seconds. Monstered at the end. Chris G very strong on the hills which is why he always does well at Six Foot. Ray also outperforms. Wildman looked buggered but it'll do him the world of good. I reckon I've got two more weeks before he overtakes us.

13.5km all up after the jog to and back.

Holy cow Wednesday

Jogged 4km to see Carl this morning. Did a strength session including squats with weights, lots of lateral core work and calf strengthening stuff with 60kgs on my shoulders.

At lunch it was out for the usual 19km route with Wildman, Todd, BK, Andy and RMR. The latter were running very slowly and BK dropped off the pace going up Ocean St so it was Todd, Wildman and myself for the rest of the run. Felt really good today although towards the end my legs were just numb rather than tired. Pretty convenient as it numbed the pain. Wildman is getting stronger with every run, although he did cut slightly short going down the Argyle Steps. Todd is also on very good form. Got a shout from LF Charlie near the end and then who should we see but Young Timmy claiming he tried to run with us but got all confused with the meeting time. I think he did a 6km jog instead.

1:23:43 so slightly quicker in these cooler conditions. Achilles is slightly sore due to my calves being so tight. Need to get the Thera Roll onto them.

HuRTS 14 x 3mins

The HuRT Squad took a big leap forward today. All it needed was a drop in temperature to the low 20's and suddenly everyone is running all 14 reps (even Fenton, I say to audible gasps of breath) and doing them quickly at that.

Big turnout today but with the Queen Mary 2 and Queen Elizabeth docked in the harbour, the crowds around Farm Cove were massive. Amazed we had no stacks, but fortunately the rain started during rep 3 which dispersed everyone pretty quickly.

Everyone seemed to be going off at a rate of knots in the first few reps, with Wildman, Quentin, Bartles, JF, Jason, new young bloke John, Todd, Timmy and Andy all to the fore. I seemed to be way back for the first half of each rep then would pick my way through in the second half. Still, Quentin and Wildman were ahead at least for the first 7 reps. First Gate to Gate was just over 3 mins and then each one after that was between 2:55 and 2:59 (3:13 - 3:17 pace). The last four picked the pace up with the penultimate rep run in 2:52 (3:09 pace) and the final rep all out with Quentin in 2:41 (2:57 pace). With just 60s rest these are supposed to be run at Half Marathon pace so this was way too quick. I don't know about this session. JF was saying that if we're maintaining (or even increasing) the pace, then it can't be wrong but I'd always thought the intention was to train the body to run at that pace with relative ease. Even though I felt OK, 3:15 pace is not relatively easy.

Good to see such a big crowd finish and all on good form. The warm weather training has done us good. Wildman will be killing us all in 2 weeks if he keeps on training. So will Timmy.

Easy Monday

Standard Monday route but with deviations due to the open air cinema and liner in Barangaroo. All up about 15km. Wildman was out and is getting stronger each run. Andy and Todd were the only two to do the whole thing with me. Not sure what happened to the likes of MC, Luke, Indrajeet and Laura who had also started with us. Forgot to start my watch so no idea about time but it started very easy with the pace increasing the whole way. Felt very bouncy by the end so feeling confident. Had the pleasure of bumping into Mr Durante near the Art Gallery.

Sunday recovery

Manly 10.2km route untimed, stopping at nearly every bubbler in the 33C heat but worse, humidity.

Felt shocking for the first 4km, then gradually started to feel more comfortable and was pleased to have got out by the end.

Bush Run Part 3

Caught up with Dickyboy, Quentin and his mate Sam at 6.30am for what turned out to be my longest run yet. Had been a bit worried about how I'd feel but needed have as I woke up feeling pretty good today. We headded out to Manly Dam, then up to Warringah Aquatic Centre, then via Forestville Ferrets grounds crossing Warringah Road to Garigal National Park, then around to Roseville Bridge, then back along the Nosh Track all the way to Seaforth Oval cutting back the quick way home.

A hell of a lot of bush in there. Total time on legs 2:47:51. Probably only about 32km though given how technical a lot of it was. Absolutely farked now. Quentin is looking strong.

Easy Friday

Wow. Amazing how good you can feel after a few days rest and taking it easy all week. Still a bit tight in the chest and not completely over the man flu yet.

Today was the usual Monday/Friday route but cutting short up through the City when reaching CQ on the return. Rob, Marty, Craig, Indrajeet, Simon and BW were out. 53:44 for 12km.

Hoping to be well enough for a long one tomorrow morning. Dickyboy and Quentin each have plans for a long one early on, I'm trying to marry the two proposals...

45kms for the week. Bit of a step down due to illness but I probably needed the rest.

Family Photo

 

The lurgy is about

Feeling slightly better again but not strong enough to cope with anything more than a jog. Did the 10km route running into the boys doing gate to gates around Farm Cove. Ran a couple of those with Timmy (i.e. eased up a bit from the jog) then saw Tucks running the other way so jogged back around Mrs Macs Chair to the office. 11.5km all up in 49 mins.

Sounds like Tucks has had the same lurgy as me, as have a few other lads in the squad. Good to see Page 3 Wildman upfront on the reps. He might need to pop down to Target and check out the bras though, he could have an eye out with those bouncing around.

Tiger was right

He told me to take a day off whenever I had a hangover. I ignored him and got sick again. More Man Flu. Felt the slightest bit better this morning so jogged the 4km to Carl's for my personal training session. Just a load of stretches today with some core at the end. Hope to be feeling well enough for a proper run tomorrow. The 4km doesn't meet the CT test.

More turmoil in the Australian legal market as of today's news. I'm waiting by the phone for my call...

By Jove

CT once said he counted anything over 30minutes as a run. On that basis, this one just sneaks in. Manly 7.5km route in 33:32 after a morning on the Golf course at Elanora. Wanted to end it from the first step. Worst run of 2011.

Hungover Manly 10.2km

It was always going to be a struggle after a night out with the HuRTS boys. Wildman lived up to his reputation, Kanser didn't mention the injury once, Timmy disappointed us on the Pool table, Fast Charlie flew in from Vegas and MC lasted all of 20 minutes. I could script these things.

Today was a steady 10.2km Manly route. I say steady but about half way around I realised I'd have to work hard to get under 40 minutes so started to push it. 15:45 at Queenscliff, 21:59 at Manly SLSC and 39:54 all up (3:55's). Bumped into Thamal and had a quick chat. Sounds like he's recovering from something similar to JB - a virus brought on by over-training.

Easy Friday

Usual route with the detour due to a boat on Barangaroo. 35:08 out and 34:07 back. Easy run with Craig, Coops and Marty but felt shattered this afternoon, probably the delayed effects of yesterday.

103km for the week (due to the missed run) but high quality nonetheless.

HuRTS Hills

Made a late change to the Hickson Road session but still had a fair turnout including JF, Brendan W, Rob, Marc, Ray, Ali, Todd and the fastest man in Erskineville.

We did some hills. Plenty of them. Followed a Sean W suggested session and marked out a 100m in the Botanical Gardens and ran 30 of them. The first 10 at 80% effort, the second 10 at 90% effort and the final 10 at 100% effort. Quick jog back down after each and a 2 minute rest between each set.

All worked out well. Pretty much all the first set were in 24s. The next set were in 22/23s and the final set in 21s with a couple of rogue early 22s. Struggled over the last final reps with Ray, Young Timmy and Todd showing me a clean pair of heels. The burglars. Where were they in the first set and a half I ask you?

Nice day today with a cooling breeze. 4km warm up and down for 14km all up.

In like Flynn

Ray Flynn that is. Finally got my confirmation of entry into Six Foot.

Very easy 19km route around Centennial Park today with RMR, BK and Andy doing the whole thing and various others dropping off beforehand. 1:25:45. Felt pretty sprightly towards the end so pushed on a bit.

Achilles has been stiffening up a bit recently so need to watch that but right groin/sartorius issue has gone after lots of work on the glutes.

Good summary (Part 1) of racing in 2010 from Benny here

HuRTS 4 x 3km

Good session today. Was a bit worried backing up from 30km yesterday but legs felt OK running down Macquarie St with Laura and the UBS boys.

Ran in the front group with Quentin, Bartles, Dicky H and Andy. Quentin and I pulled ahead a little going up the hills on the first rep to finish the 10mins at the final lamppost (15m short) - 3:26 pace. We all regrouped after 2 mins to start from the Stone Gates for the return leg downhill and finished the 2.92km in 9:37 (3:17 pace). I was determined to get to the Stone Gates on the tricky third rep so pushed the pace up the hills and finished strongly with Quentin just missing out in getting there in 10:01 (3:25 pace). We had a bit of a headwind on this rep too. The last rep was just a question of holding on. Legs started to feel a bit numb but was pleased to finish pretty strongly in running the 2.92km in 9:34 (3:16 pace).

Good confidence builder as it was a solid session. Dicky H and Bartles both going well. 14km all up.

Comeback of the Century!

No, I'm not referring to my race result. But the mighty Toon's response to being 4-0 down after 26 minutes (and still at 68 mins) against Arsenal. There would have been a few celebrations in the Bigg Market after Tiote's Goal.

Queenscliff Nipper champs early yesterday with friends coming around in the afternoon (and an early start on the beers) meant no run yesterday. First day off in 2011 and my longest continuous running streak - 36 days. Made up for missing the sacrosanct long run today by doing the usual loop early by myself then joining the group (MC, LF Charlie, Bartles, Ray, Dicky H, Indrajeet, King James, Craig etc.). Very easy pace the whole way. 30km in 2:14:30.

Sun Run

7th in 22:05(ish).

Early morning start a 6.45am kick off so Tiger picked me up at 6.00am before we picked up Quentin and Hamburglar, parking at Curl Curl before jogging the 2km to the start line. Queued for ages for the only toilet in Dee Why before lining up. It was hot this morning (again, sounding like a broken record) and very humid. I was sweating on the start line. Timmy Rowe and Vlad were there so that sorted out the first two places, but it didn't stop a load of young pretenders sprinting off the start line. I thought my legs weren't working as there were loads in front of me but started to overtake them going up the hill.

Went down the other side pretty quick but Quentin and another chap came past at the bottom and immediately gapped me. Overtook a young lad around South Curl Curl SLSC but that's the way it stayed for the rest of the race. It was bloody hilly and I just couldn't get the legs turning over fast enough. Quentin ended up in 5th about 20s in front.

First race since November and I need to do some more. Also need to do some hill work and more tempos. But generally all on track.

Old Stomping Grounds

Very slow 14km around the old stomping grounds of Balls Head (including the bush track). Team included MC, Ray, Craig (new blog referenced), Brendan, Adam Conquest, LF Charlie and Louis. 69:18.

121km for the week.

HuRTS Pyramid

2km warm up jog to Art Gallery. Singlet and shorts soaking despite only running 5 min kms. Bloody humid and it's 37C out there now. Wouldn't fancy doing the 5000m in these conditions tonight. Jog over to Rushcutters with Tucks, Ray, Todd, Phil W, Coops, Chris G, John C and a few others for the pyramid. Decide just to cruise it today because:

(a) had the Allens swimming carnival last night followed by a few too many Coopers Pale Ales at the Tilbury; and
(b) wanted to save something for Saturday morning.

Did the first lap in 89s (3:19's) so decided just to run them all at that pace. Reps went as follows:

1 lap: 89s
2 laps: 3:02
3 laps: 4:35
4 laps: 6:00
3 laps: 4:28
2 laps: 2:57
1 lap: 84s

Felt not quite comfortable but not too hard. Beautiful running surface, mown green grass with plenty of bounce.

I performed with distinction at the swimming carnival:

50m Backstroke: Last.
Partners race (freestyle): Last.
4 x 50m freestyle relay: My team last.
50m Breastroke: 3rd in the A Division.

My 50m breastroke was faster than my freestyle (and I almost had to be fished out of the pool in the backstroke). Had a good chat with Libby Trickett who was lovely.

Steamy Wednesday

Not quite as hot as yesterday (33C) but a slight breeze today which made a huge difference. Last night was a shocker. Not a breath of wind so just lay sweating all night in a 28C sauna.

Just MC, a mate of his I'd not met before, RMR and Big Mikey H today, with MC and his mate peeling off at the first lap around Centennial. Took it very easy due to the heat just trying to get the kms into the legs. Having said all that, I felt better today than any day this year. Not an ache or pain to speak of and felt pretty sprightly. I'll put it down to the Tiger massage yesterday.

All up 1:25:38 for the 18.7km (4:34's). Good to see Big Mikey H out again. At one point he asked whether we were going to do marathon pace stretches (like the good old days). I quickly hosed down that idea. I once did this loop with him in 1:14:43 (July 30 2008).

HuRTS 5min reps

It was carnage out there today. With scenes reminiscent of Passchendaele, grown men were left weeping spead-eagled around Farm Cove in the 35C heat. Wildman (2 reps) - goneski. Dicky H (3 reps) - kaput. Fast Charlie (4 reps) - au revoir. Big Mikey H (6 reps) - auf wiedersehn. JF (6 reps) - ciao. It was left to the hard men of running to see this session through. Jason I, Young Timmy, Tucks, Quentin, RMR, Ray, King James and myself - all runners schooled in the University of hard knocks with diplomas in perseverance - finished all 8 and rewarded ourselves with a dip in the harbour. Best way to spend a lunchtime. There's not many cities in the world you can do that.

In truth, we started pretty easy. Big Mikey H pushed reps 3 and 4 which were our quickest. Normally we pick the pace up as we go but we were just holding on to the original pace for the final reps just trying to deal with the heat. The 90s rests would either be spent jogging to the bubbler or hiding under a tree. Massive crowd despite the conditions and great to see some old familiar faces returning.

Quentin is running on Saturday which should give me something to aim for. Only 8 promoted from the Vets waitlist for Six Foot this morning so I'm now number 9 on the list...

Getting hot, hot, hot

32C and humid today. Felt warmer. Supposed to be 38C for our 8 x 5mins tomorrow. I think a dip in the harbour could be called for.

Good crowd today including some old timers like Wildman, Killa, Tucks, MC, Clyde, Springer, Laura, Rob, King James etc. Very easy pace because of the heat. Despite the large starting group only Tucks and I actually finished the whole thing. 15.8km in 71:36.

Six Foot start list down to 893. I'm 17th on the waitlist. Could be some good news coming soon...

Dee Why Dash

Up at 5.45am, jogged directly to Dee Why to work out how long it'll take me to get to the start of the Sun Run next week (28 mins), joined 6.20am group of Dee Why Dash including Flakey, RMR, Mark Fiore, Pete T, Steve Hume, Georgie, Jo Cowan. Pushed the hills as I was feeling good and there are plenty of hills on this run. Pace picked up a lot coming down Allambie road running 3:50's, stopped at Queenscliff having done 31km in 2:22.

Dipped the legs in the Pacific Ocean which felt magic, shark alarm went off so hopped out. First thing Gaz says to the kids in Under 8 Nippers is "Follow Tom for a run down the beach!". I'm shagged out and can't even keep up with the slow kids. Beautiful morning though. Walk home with the kids eventually by 11.15am and immediately fall asleep on the sofa. Best start to the day.

Saturday meanders

12km in 52:57 including 8km of barefoot running around Campbell Parade. Sartorius still feeling slightly tight so wanted more stuff easy on the legs. Beautiful day and only 25C. First time I've come back from a run not caked in sweat this year.

Easy Friday

With temperatures down to 25C and a bit of a breeze about it felt cool today and much better for running. Decent crowd turned up including Ray, Luke, King James, Craig, Marty and others. Big boat was in at Barangaroo so we did the old Hickson Road route turning near the 2km reps finish. Out in 33:45 (4:39's), back in 31:03 (4:16's) which included a pit stop for me so a couple of kms in just over 7mins to catch up with the group again. Then when I did, Luke suddenly upped the pace, we caught a random chap with 500m who didn't want to let us overtook him so it all ended with a bizarre all out sprint covering the final km in about 3:20. I guess it was just a release of a bit of pent up energy finally having some cooler weather. Everone looked a bit sheepish after that.

113km for the week.

Me and my boys

 

HuRTS 4 x 2km

Another warm one out there today (30C and 70% humidity) but a decent turnout for a Thursday - the HuRT Squad seems to like the longer reps. We split the group into two with Jason, Ray, Young Timmy, Andy and I in the front group and RMR, Clement, LF Charlie, Jules and Craig among others in the second group but including a guest star showing of Enda.

The session was tough in the heat, so tough in fact that we were even subjected to the sight of Page 3 Wareham, the first time we've seen him strip down to skins. I'll be doing the same if the weather gets any hotter. Those of us without sunglasses were regretting the decision at this stage, the glare was so bright we might as well have been staring straight at the Opera House.

Felt good on the reps. Was out on my own on the first. Gave the lads a 10s start on the second to chase them down then a 15s start on the final two, with Ray showing some fight at the end of each. Reps went as follows:

6:32
6:36
6:25
6:31

Tailwind on the 1st and 3rd (with the corresponding headwind on the 2nd and 4th) made for about a 5 second differential between the two. Felt pretty controlled. Times are still well down on what I was running for the corresponding Tuesday and Thursday sessions at the end of July last year (immediately prior to City to Surf). Having said that, weather was much more benign and with the help of others pushing the pace too.

5km warm down for 15km all up.

Australia Day

Manly is bogan central. Got out early to avoid the masses and decided on an easy session today (Timmy will be pleased) with some barefoot running so repeated Sunday's run. 46:45 all up for 10.1km. Running barefoot felt fantastic on freshly mown grass that was stillslightly dewy at 7am.

HuRTS Progressive tempo

With temperatures up to 30C, but not quite as oppressive as yesterday, it was a turnout of the hardcore today. And Wildman. No Timmy (I think he was swimming with the boys at ABC Pool), no MC (he had an itch on his hamstring), no Tucks (prefers cycling these days) and numerous others missing.

Set out with Quentin and Wildman at an easy pace with Fenton just behind being regaled with stories of back to back ironman races and 8km swims from Smolly. Turned at the road where Hickson Road bends (5.87km) so averaging 4:00's. Quentin and I were then randomly joined by some American college runner who'd flown in from Cairns that morning and asked if we were in some sort of race. The sound of another American accent was enough to spur me on a bit. He dropped off around Farm Cove and Quentin dropped back a bit on the hills back home. Reached the start point in 44:17, averaging a solid 3:32 pace on the way back which wasn't bad in the heat. Felt really good today, as if I always had another gear.

4km warm down with Andy and Quentin for 16km all up.

Easy(ish) Monday

It would have been easy, but I walked out of the office into what felt like a sauna - 33C and humid.

Each run is following a familiar pattern at the moment. Feel knackered and like crap for the first 5km, then get into a rythmn and start to feel pretty good. Today was no different other than the heat and humidity was pretty strength sapping towards the end. They were falling like flies today. I think I was the only one who managed the whole course. Variously, Timmy, Ray, Laura, Luke, MC and Craig dropped in or out.

Love the new trainers. Seem to slap my feet far less when running in them. Bit worried about my right sartorius though, which feels slightly strained near my groin. Saw Carl this morning and avoided the plyometrics and just did stretching. My right glute is very stiff which seems to have created the problem.

15.8km in 69:02.

Very easy Sunday

Was knackered all of yesterday and very lethargic after running U8 Nippers this morning, but went out in the mid-afternoon to test out my new shoes (Asics DS Trainers - have converted given Brooks have discontinued the Infiniti 2). Having said that, given my left plantar fascia has been a bit sore in the mornings I fancied doing some barefoot running to get some flexibility into the foot. So jogged down to Campbell Parade and ran some figure of 8's barefoot. The running stride changes, much shorter and higher cadence but it felt really good. Put the shoes back on to run home and that felt unnatural. Will definitely continue to give this a shot although only once a week for now as the change in running style will lead to injury if I do too much too often. My only concern is flaring up the achilles again. Removed the heel lifts in the new trainers (although still have the orthotics).

10km in 45mins all up.

Long Saturday

With Dickyboy up in the Blue Mountains, I had to fend for myself today. Was a bit worried about getting lost on the bush trails and fancied a change so just did the 3 x Manly 10km loops. Big crowd on Manly beach with the Australian Surf Life Saving Champs taking place, but plenty to distract the monotony of running a slow 30km by myself. Laps went 45:20, 44:45 and 43:42. The last laps was only quicker because I ran past a group of 15 year olds at Queenscliff on the final lap who were about to do some sort of time trial. Sure enough, they came past at North Steyne and I couldn't resist going with them.

31km all up.

Easy Friday

Just Julian, Craig and French Ben today, but JF joined in about half way around. Even bumped into MIA Greg. 14.89km in 66:29 (4:28's). Nice and easy on a beautiful Sydney day.

121km for the week.

HuRTS Mona Fartlek

Cor blimey gov. Legs very heavy this morning. Struggled to even run for the Jet Cat. So set out for a pre-HurTS warm up only intending to cruise along at the back at 4mins per km before doing a jog warm down.

Rocked up at the start to see tumbleweed blowing across the path. Tuesday's may be swamped by runners but Thursday's certainly aren't. Maybe Mr Conway is more popular than I had thought. Maybe they're all secret training. Maybe they were all shagged after Tuesday's session. French Ben set off like a hare and I settled down to what I thought would be the back of the pack but ended up in second place pacing Luke. Adam Conquest was just behind with Ray, Brendan K, Coops, Jason I and others further back. Felt pretty comfortable averaging about 3:45's (combined for the fast and floats) on the way out. Benny French had obviously got confused as he came flying past us going the wrong way on the second 60s rep, obviously having turned too early. Picked it up a bit following the turn (just past the zebra crossing outside the Art Gallery) running with Ray and ended up at the steps at the end of the Opera House having done about 5.6km.

Then did a 4km warmdown with Luke and Ben for about 11.5km all up. Legs feel much better for having stretched them a bit with the faster running.

Heavy duty Wednesday

4km jog to Carl's at Spit Bridge then did the usual indoor plyometric session. Bus to work after that.

Couldn't get out at lunch due to a meeting so ran home tagging on the Manly route at the end to make it just over 19km. Took it fairly easy but still have the high leg cadence at the moment which is good. 1:22:25. In 2007 when I did this run regularly (with marathon pace stretches) I used to run about 82 - 83 so equivalent to today. In 2008, when I was setting most of my PB's, with the longer marathon pace stretches I used to run it in 78. Couldn't contemplate adding marathon pace stretches at the moment. It's a struggle just to maintain the kms.

HuRTS 14 x 3mins

Another nice warm day, another huge crowd. Young Timmy appeared to have had a wardrobe malfunction and showed up with a running vest that stopped a good 3 inches above the top of his shorts, exposing some pale stomach, the poor fella. Must have got confused with the heat buttons on the washing machine. He mentioned something about it being what all the boys are wearing down at the Boy Charlton Pool but I didn't quite catch it.

Legs felt very heavy for the first few reps running with Tucks, Quentin, Dicky H and the rapidly improving John from Morgan Stanley. We were basically doing gate to gates due to the open air cinema being set up, finishing 10s short of the gates for the first couple of reps but gradually getting closer. So about 3:25-3:28 pace. Then for the final 6 reps (when the leg heaviness had gone and I'd got into the rythmn) we were doing gate to gates, which I finally worked out to be 3:18 pace after half an hour of basic maths. Ray had popped up as a pacemaker for these few reps. Struggled to keep with the boys on rep 11, then suddenly came good and felt great on the final rep chasing Andy who had bolted and went on to run 2:43 for the 909m gate to gate (3:01 pace). So maybe Thurston was right about the 17 days.

I should mention Andy who once again was doing secret training before turning up for reps 13 and 14 to show us just how fast he can run them. Some strange behaviour going on with our distance-loving genial Englishman. I can foresee burglar activity in the near future.

17 days

I remember a while back Wildman telling me that he knew he was on a good run and getting back into things if he could manage 17 consecutive days running. It was probably just idle talk and at the time I didn't think that was much, but despite all the training I do there have been very few, if any, occasions that I've managed it. Seem to be keen on my rest days. But I've run every day of 2011 and it's the 17th today. Can't say I feel stupendously different, but the running is going very well and I've lost weight despite stuffing my face at every opportunity.

Today was the usual Monday 15.8km route run very slowly in the midday 30C heat. Big crowd of MC, French Ben, Andy, Dicky H, Ray, Luke, Laura, Craig and Springer. 36:12 at half way and 1:10:17 all up.

I'm up to 20th spot on the Vets waitlist for Six Foot. Those cripples need to start bailing...

Steady Manly

Couldn't say easy otherwise Timmy would get upset, so a steady run today. Very slow to start with due to the after effects of yesterday's run and spending 6 hours in the sun at Narrabeen carnival this morning. But the leg cadence was high and as I settled into the run the stride lengthened a bit and the speed increased. Ended with 42:58 for the 10.2km

The Bush Run Part 2

Met up with Dickyboy and Hamburglar at 6:15am for another trip to Red Hill via Manly Dam. Went the Wakehurst Golf Club side of the dam, got ourselves lost in scrub chasing a non-existent path, then said goodbye to the Burglar and continued on to Red Hill. Less bush this time around as we popped out at Cromer (world's hilliest suburb) then made our way down to Long Reef. Typical of Dickyboy, he'd spot a new path (usually going straight uphill) and suggest we check it out. Pace picked up a lot when we got out of the bush doing a couple of sub4:00's coming back into Manly.

30.31km all up in 2:30:02. Tired now.

Run home

Easy run home. Legs at a high cadence but barely breathing, one of those enjoyable runs where everything feels right. Strong Northerly facing me most of the way. 58:23.

120km for the week. Plan is to get 8 weeks in around this mileage without worrying too much about the quality sessions. Then to drop the mileage slightly and improve the quality. Trick will be to keep the niggles and sickness at bay.

Even more easy running

Woke up. Tried to move legs. Struggled. Swung legs out of bed like Lieutenant Dan in Forrest Gump. Hobbled to bathroom. Resolved not to run hills today. Limped into work. Received text from Andy saying he had a meeting and couldn't make session anyway. Sent email to Tucks, Andy, Timmy and Dicky H pulling out of the session. Copped abuse from Timmy. Dicky H also wanted an easy one so met him with the rest of the HuRT Squad prior to their session. Jogged 12km in 57mins with Dicky H around and about, throwing abuse at Timmy while doing his Farm Cove reps. Caught site of Andy doing SECRET TRAINING ON HICKSON ROAD!! So his meeting was with Mr Pain, address Hickson Road! Outrageous behavious which won't be forgotten. Legs feel much better for the run.

Busy Wednesday

Jogged the 4km to Carl's this morning to do the plyometric session. I'll soon be able to do this (cheers Tucks for the link). Getting much better at the hops, bounds and leaps.

Then out for 19km with the boys at lunchtime. Legs felt very heavy from the morning and wasn't helped by the very high humidity. To be honest, I dragged myself around the 19km in 1:29:05. Dicky H, MC, King James, RMR, Marty, Christian and Todd were there. Followed it all up with a Tiger massage to put me back on the straight and narrow.

HuRTS 45mins Fartlek

Jeepers Creepers! One of the biggest HuRTS turnouts ever recorded today. Must be the New Years' resolutions because the weather wasn't crash hot. Well, it was very warm, but overcast and very humid. I was sweating like Mutha Bacon.

Set off in a big group with Tucks, Quentin, Ray, Andy, Rich H and JF. This whittled down to me, Tucks, Quentin and Ray (only running half) around the Opera House. Then I needed to pee, so did so, and tried to catch JF, Andy and Rich before the turn. Just caught Rich on the turn so ran back with him trying to drop him all the way but he's a tenacious bugger, only dropping back coming around Farm Cove. Tucks came by at the Opera House (he went through 10km in 35mins) and I tried to hold on to him but with no success. He was flying. And I was knackered. At least Quentin didn't come by.

Finished up in 45:12 despite more time to run back due to my stop on the way out. Legs are tired with the extra mileage and the humidity didn't help. Poor old Timmy though. He was as pale as a ghost and looked well spent. I think he believes that frolicking in the pool and posing on a bike will get him fit. But he learned his lesson today.

2km warm up and 3km warm down with Tucks and Andy for at least 17km all up.

Another easy recovery

..but I need it. Very easy Monday route (with a few variations due to open air cinemas and cruise ships) in 1:09:38 with Rich H, Marty, Andy, Kanser (yes, Kanser!), Simon, Rob, Eamo, Indrajeet, Luke etc. Probably about 15km. Humid today but legs felt much better by the end.

Very easy recovery

Just the 10.2km Manly route late this afternoon. Legs were very heavy after yesterday but happily no aches and pains. 44:59.

The Bush Run

Caught up with Dicky Green and his mate Ben this morning for what he described as a run to "Red Hill". Dicky's a bush specialist, winner of the Oxfam Trailwalker in Australia and the UK and sniffs out bush tracks like a pig after truffles. I didn't realise that you could do a 30km run from the front door of my house and run 25kms of that run in the bush. I found places and tracks this morning I was completely unaware of despite living in the Manly area for 8 years. It was great. Perfect training for Six Foot. Not a bad pace but necessarily slow because of all the off road stuff.

30km in 2:35.

Plyo and jogs

Plyo session with Carl so did a 25min jog beforehand from Spit Bridge to Spit Junction (taking in a few streets of happy Mosman) and back then repeated it after the plyo session. Will see how the legs hold up for the long run tomorrow morning (rather than Sunday) around Manly dam with Dicky Green.

11km all up.

Very easy recovery

Very easy jog around the Manly 10.2km route in the heat at lunchtime. Legs felt tired after last nights efforts so happy just to coast around. 44:35.

5000m Blacktown

Turned up with the sole aim of pacing Keith through 3000m in 9:15 to set him up for a crack at the 55+ world record of 15:36. That works out at 74s per lap so was aiming for 73's, realizing that if you look for 74's you'll end up with 74.5 etc, and pretty soon you're 3 seconds over.

Warmed up with Keith and Wayne Bulloch and the conditions were perfect - cool, light drizzle and no wind. The race was supposed to be a combined 3000m/5000m but because the record attempt was on they had to separate them. Luckily, we got to go first. Was pretty nervous at the start but set off and settled into the pace very quickly, feeling pretty comfortable through 1km in 3:05, spot on. Bit tougher for the second km but again bang on 6:10. Tougher again for the third where I was starting to suffer but went through in 9:16 making way for Keith. Keith went on to smash the record in 15:29, a great result.

I stopped at 3km, one of the officials asked if I was pulling out but I was worried I might disqualify Keith or something if I did so I told her I was just having a breather. She looked a bit bemused so I started jogging around the final 5 laps in lane 2. Soon started to feel ok again so picked up the pace and ended in 17:00 or maybe just under, so not a bad workout in the end.

Forgot to mention that I turned up just in time to see the Tiger run his 800m which he did looking very strong and finishing in a pb of 1:57.7. Well done mate. Glad I didn't have any money on that one.

10pm all up.

More of the same

Same as yesterday, but came the 14km route home as opposed to straight back after reaching the 10km mark. 2km in 8:39, 5km in 20:58, 10km in 40:49 (really pushed the Shelly Beach hill though - 2:19 for that) and 55:23 all up. Felt strong today.

Got a text from Sean this evening asking whether I'd pace Keith through 3km on his way to a 55+ World Record attempt over 5000m at Blacktown tomorrow night. He wants to get to 3km in 9:15. Thought it sounded like a bit of fun so agreed to do it. I'm now questioning my sanity! Haven't done any speedwork since the State 3000m in mid November. 9:15 will hurt. Still, nothing to lose so I'll give it a shot.

Easy 13km

Ran the Burnt Bridge Creek, Queenscliff, Shelly Beach route going through 2km in 8:45, 5km (where I saw Tony Wong hammering the young Striders) in 21:33 and 10km in 41:33 then came home the quickest way I could find. All up 54:07. Felt a bit tired until 5km then got a second wind, running against the wind down Manly beach. Aches and pains of yesterday gone.

Emerald Excursion STaR

30.5km in 2:21:20. Rocked up and only recognised Keith Bateman among the 6:20 starters but soon joined by Ray coming around Pyrmont. Pace gradually picked up all the way around (only Keith, myself and a Kiwi girl called Jo finishing together) but coped fine. Arch of my left foot sore though.

Farewell 2010

 
 
 
 

Wednesday's run I was feeling crap. Also had real problems with my wisdom teeth. On Thursday, I could only manage the Manly 7.5km route in 31:17 feeling really sorry for myself. Teeth got worse, saw a dentist and was put on antibiotics for an infection. Took New Year's Eve off feeling sorry for myself. Feeling better today so managed the flat 10km route but without a watch taking it very easy in the 30C heat and enjoying the run. Never seen Manly beach so busy.

2010 was an interesting year. First year of no PBs since I started running properly again in 2005. Having said that, I started with zero fitness in January and had to work from there without trying to get fit too quick and reinjuring myself. It was a year when I peaked for races and tried not to go all out in every one I ran. In general, it worked pretty well. Highlights for me were:

1. JPMorgan CC - highest placing I've achieved (3rd), not the fastest time but a real race for 3rd place and with 600m to go I was destined for 6th.

2. Gold Coast 10km - got back into the low 33's after struggling in the 34s and 35s up until that point which was a real boost to the confidence.

3. City to Surf - got into the top 50, second fastest time and not too far off the PB.

Other good runs were the Minimos (for a change) and the Run for Fun. All my Striders runs were pretty average. Most disappointing run was the State 3000m, having done a load of speedwork. Wasn't feeling right on the day and sure I'll go quicker next year.

Aims for the near term are Six Foot Track and JPMorgan in April....

Slow hour

After filling my belly with Colombian food and Coke, the last thing I wanted to do was go for a run. But that was the only time available, so I trudged off with a stitch feeling lethargic and generally crap. 2km in 9:04, 5km in 22:28, 10km in 44:40 and 59:38 all up. At least I got out there. Bumped into Ryan Cantwell on Condamine.

Steady hour

Not quite. Burnt Bridge Creek Deviation, Shelly Beach,Osbourne Road route but cutting short up Fairlight Street to end. 2km in 8:37, 5km in 20:50, 10kmin 40:45 and 54:52 all up. Felt good today.

Christmas 2010

 

Carl session

Jogged to Carl's via Burnt Bridge Creek Deviation (21:42), did a non-plyo session with Carl (notable minor achievement being my first ever full squat on a Dura Disk without touching the ground) then jogged back home the same way (21:53). Pretty tired after yesterday.

Six Foot training week 1

Inspired into action after talking to Jamie last night, I set off on my first long run in 2 months at lunchtime. Decided on 1:45 going up all the Northern Beaches (so turning after 52.5 minutes). The Long Reef lagoon had broken through to the ocean so even got to practice the Cox's River crossing wading up above my waist. Felt very average for the first 20 minutes then started to feel good. Kept going until the Fire Station at Narrabeen which I reached in 55:16. When I did this run early last year I would be stuffed by Dee Why coming back so it was good to know I've got a bit more base as I still felt good. Having said that, the Griffin St hill is a bugger.

Got back in 1:48:39 so 53:23 for the second half.

Merry Christmas

7.5km Manly route done this Argo on a fabulous day. Lovely views along Manly beach, Young Timmy would have appreciated this run. Felt pretty tired to begin with but soon picked up and was moving well along the beachfront. Made a bit of effort over the final 2km to try and get home in under 29mins but just missed with a 29:04.

Merry Christmas everyone.

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.