Charlie Low

Had a meeting at lunch so ran in the long way via Manly Golf Club and Queenscliff. Pretty slow and my hammies were dead stiff. Was regretting the decision on some of the steep hills as I really need to let them recover. All up just over 19km in 1:25ish.

I think Fast Charlie joined the squad in about 2008. Of course we knew him by reputation for some time earlier. A very talented runner, an English Schools medallist as a kid and one-time 3000m steeplechaser in 8:35. Always training, always injured, always drinking, always slagging off Young Timmy. A bit too keen on the bike for my liking. Gets running fit very quickly. It would be fair to say that he, more than anyone else, changed the training patterns of the squad. Pre-Charlie we would do Hickson Road reps on Thursday and Pain in the Domain on Tuesday. Fast Charlie rightly pointed out that PiTD was a joke and we soon found ourselves running 14 x 3mins off a 1min rest instead. We all got super fit very quickly then all got injured. And that has been the modus operandi of the squad ever since. HuRTs is appropriate in more ways than one, just as "Fast Charlie" is appropriate in more ways than one. An all round good bloke?

Timmy Lindop

Did a session with Carl (physiologist) this morning where, after weeks of loosening and strengthening my back, we finally started working the hammies. 45mins of solid work. My legs were still wobbling at noon when I headed down to HuRTs. Took Alex along from work (secret gun) who did well running 4.9km in the 20mins hanging on to LF Charlie. A sub23 JPMorgan is on the cards.

I set off with Tucks and J-Fen hunting down a marauding Rob Costello feeling great for about a km. then suddenly my legs (basically my hammies) just felt dead and I contemplated giving up there and then. Andy soon caught and passed. At CQ Kanser and MC caught and I managed to stick to them. Breathing was fine but the legs were gooooone. Should say is was about 32C too which didn't help. I think we averaged 3:38's on the way out. On the way back Kanser pushed ahead and I ran with Mikey until the Opera house and pushed on a bit after that. Finished in 20:16, pleased it was all over.

Where to start on Young Timmy? I've been delaying his write-up just to piss him off but now he's not talking to anyone and avoiding HuRTS sessions, it's about time to cover him. Timmy's an enigma. Always joking, but takes his fitness very seriously. Always winding people up, but easily wound up. Always with a drink in his hand, unless a certain ex-organiser of 10kms should be in the vicinity. Looks as though he gives 110% in every race, but I'm still not sure I've met anyone else with a sub35 10km PB fail to perform 45minute pacing duties. Proprietor of the second best running blog on the internet, but would lose a spelling-bee to my boy Charlie. Timmy has been running Striders since Brendan Foster could fit into a pair of shorts. He knows everyone and always has a word to say. He's got a very respectable 10km PB (34:24), a pretty good Half PB (1:16:xx) and an average marathon PB (2:47). Runs great 400m reps, but don't watch him do a 45min fartlek. Rides a damn good bike leg and, from where I'm viewing, seems to swim pretty well too. He makes turning up to races fun, having a beer afterwards more fun and my kids love him to boot. An all round good bloke.

Timmy, at left, following very rare win.

Clyde Rosanowski

Had a lunch on today so ran home. Had to make it fairly quick as Kirst was heading out to Futsal (scored her first ever goal in a narrow 3-2 loss!). Concentrated on the high cadence running which I've become fairly obsessed with recently. Didn't time it on the stopwatch but about 55mins.

I first encountered Clyde running the Sydney Half Marathon in 2007 - where I set my PB of 72:21 which still stands. This squat bloke running on the outside of his feet overtakes me on the harbour bridge and I think, who's this joker. I then proceed to teach this cowboy a lesson, but didn't get a step closer to him all race as he powered away to a 70:xx. I think Clyde has surprised a fair few people in this way over the years - most recently Macca in a HuRTS session a couple of months ago. An amazing engine, he gets running fit in no time at all and he's been on the scene for years with a wealth of experience. He seems to be mates with every Kiwi runner out there, from Nick Willis down. Takes great interest in how everyone goes and always willing to offer his advice. Unfortunately seems to prefer pimping up bikes and wearing lycra these days. But still an all round good bloke.

Mike Race

Succumbed to the tummy bug that has gone through the whole family yesterday. Managed to avoid the vomiting but came close. Spent most of the day in bed.

Headed out this morning with Big Sam at 6am having only handed beans on toast in the previous 48hours. Managed OK until I dropped Sam off but then bonked shortly after. Still managed about 27km though at a fair enough pace.

Results in from Melbourne Marathon with the squad running some great times. Fats was first up smashing his (and my) PB with a 2:33:28. Ray was next smashing a long held PB by 3mins running 2:36. Macca had struggled with flu in the few days prior and was touch and go whether to run but in true spirit battled through for a 2:39. But on to the titleman of the post.

Mr Ace seems to have been with the squad forever. Early on towards the back of the pack, but forever improving. A stalwart of the Striders 10km series, a part time Ironman competitor but always keen on the marathon. At first the aim was the big one for every club runner - the sub3 hour marathon. He moved well beyond that mark earlier this year with a great 2:53. However, earlier this morning down in Melbourne he had possibly run of the day in recording a 2:49:08. Hell, that's basically 4min kms. Always smiling, a brilliant result from an all round good bloke.

Michael Killicoat

Weather turned today (snow in Bowral today - it was 32C last week!) so rugged up and put the raincoat on and ran to work via Tiger's picking up my backpack. Very easy pace and untimed.

117km for the week.

Killa was a Macquarie grad a few years ago in the same vintage as Dave Clarke. If Kanser had got his act together they'd have walked away with the JPMorgan team trophy every year. He's a big lad and had great speed - in 2008 he ran a sub4 min 1500m. Running with HuRTS his stamina improved too making him a force to be reckoned with. He joined Terence at BRR a couple of years ago and has recently rejoined us, again steadily improving. Watch out for his result at JPMorgan this year. An Adelaide boy and as a result has a strange obsession with professional handicap racing, but an all round good bloke.

Killa, mixing it up with Shelley in the City to Surf.

Terence Bell

Finally back to my favorite 10x400m session. Normally hurts like hell but does you the world of good. Today I just wanted to get through without aggravating the hammie. Met Andy and Enda for the jog over only to find Big Sam and the AMP boys already onto their second rep when we arrived. Kanser arrived after our rep 2. Times were as follows:

73, 73, 72, 72, 72, 71, 69, 69, 69, 69.

72's felt fine. 69's required quite a bit of effort. Need to get some speed back. Garmin said 420m so I think it was a pretty accurate 400m. Off a rolling 2 mins. In front for the first 6. Sam gave me something to chase on 7 and 8 and Kanser and Enda did the same on 9 and 10.

TB is a machine. A PB over 100km of 7:05 is testament to that, easily good enough to earn him an Australian vest. He looks like Drago from Rocky IV but can probably hold a plank for longer. I'm sure Drago couldn't run a 2:37 marathon either. Or a 34:00 10km. Occasionally shies away from a head to head in an effort to maintain the perfect persona, but will forgive him that based on his achievements. Despite all that he's the mild mannered gentleman of the HuRT Squad and popular with the ladies to boot. I hate him. An all round good bloke.

Richard Green

5km this morning with Billy before seeing Carl. Then 19km twice around Centennial with Anna, JW, Kanser, Rob, James E and Geoffrey. Beautiful day and pace a bit quicker than usual, particularly towards the end - 1:23:52 (4:26's).

Dicky is another pom who has been running for the Striders for years but started running with HuRTS about 3 years ago. However, given he's a fellow Fairlight resident I know him better for our regular weekend runs together. His real love is on the trails (he's a very handy orienteerer and "rogainer", whatever that is - I thought it was something you put on your head when your hair starts to fall out). He knows every single trail within a 30km radius of Fairlight, which is many more trails than you would believe existed. Dicky is a team winner and record holder for the Sydney Oxfam Trailwalker and has a sub4 Six Foot Track to his name. But he can also run a sub35 10km. You would think this would translate to a good marathon, but his PB is 2:59:55, despite being the regular 3 hour pacer for the Sydney Marathon. Fact is he's never raced one properly. But this doesn't stop him killing me on Sunday runs by insisting we set off at 4:15 pace. Likes a beer and I was convinced he was a Yorkshireman until he whispered to me one day in an apologetic tone that he's actually a Southerner. In spite of that, an all round good bloke.

Jonathan Fenton

Tuesday was 45 min tempo with a fair crowd that Angus got a good shot of post session.

I ran with Kanser, Enda and Bartles - 3:37's until the turn (just before first speed bumps) when Kanser suddenly ups the pace to 3:30's. I just hung on to his coat tails, working much harder. 3:37's were fine. 3:30's required work. He stopped at Mrs Macs to save his Achilles so I rolled up the hills myself, finishing in 44:23 (3:35's).

J-Fen joined us from the U, S of A about 3 years ago and has steadily improved ever since, save for a few months out with a back injury. He's probably got more untapped potential than any of the rest of the squad based on his training performances - particularly at the moment. You get the feeling he just needs one breakthrough performance and the rest of us will be left for dust. A 33:28 10km PB, 18:20 JPmorgan PB and a half in 1:14:47 show that he's right on the cusp, but given he produces performances in training better than I've ever done show there's more to come. Claims to have no speed but that's a crock, to coin his turn of phrase. Never a bad word to say of anyone. An all round good bloke.

J-Fen below, second from left.

Enda Stankard

Today was the easy Monday route (16km) in about 68mins with a big crowd including Kanser, Indrajeet, KiltedScot, JW, Georgie Moore and very happy to see Laura joining us for an easy 30mins in a tentative return from injury. Pace picked towards 4min kms at the end. Feeling more confident. Back is feeling better now I've been stretching my ridiculously tight hip flexors and no aggro from hamstring recently.

Enda is our main Irish protagonist. Never fully committed to running due to some strange affinity with triathlons, but very handy nonetheless. I wouldn't know Enda's PB's (I'm guessing low 34 for 10km, high 1:15 for a Half) but you can usually find him one place behind fellow Irishman POD and one place in front of fellow Irishman Kanser. Prone to illness but his real strengths lie in Timmy-baiting and at the bar. One of the few who'll still be ordering when I head home/pass out. Always gets his excuses in early but, bless him, was gracious in handing over the Churchill/Sands trophy as Irish captain following the English/Irish competition at the SMH Half. He'll be doing the same again following the JPMorgan Challenge. Never an angry word has crossed his lips. An all round good bloke.

Enda, at left, about to pass a weary-looking Richard High and de-chick himself at JPMorgan Champs in Singapore circa April 2011.

Andy Heyden

Friday was a very easy Manly 14km route early doors with a hangover courtesy of beers the night before with Wildman, Kanser and Andy. 31:26 at the turn and 62:18 all up. Saturday was 2nd place in the Fitzroy Falls 10km. Hilly and rocky in parts and no good for my back. First guy was way ahead and I eased into 2nd place at 3km and from there ran alone. 37:30 all up and a hard hit out as opposed to a race. Today was 2hours early doors from Bowral Park Farm along Tourist Road and back. Hillier than I thought but just over 28km for 4:17's.

Not sure when Andy joined us but he arrived with his cheeky chappy English accent and proceeded to steadily improve back to the form that saw him run some speedy London marathons before coming out to Oz. He's rarely lost form since and always runs an honest race. Much more competitive than his amiable exterior suggests, although he finds it impossible to run past a cameraman without smiling and raising his thumb. He beat me (and Tucks) once up at North Head on the windiest day ever when he ran a very impressive 34:00 despite everyone else running 90s slower than normal. Unfortunately he has shown inklings of turning to the dark side in recent years with a couple of Ultra's, but at least when he does them he represents Australia so isn't mucking about. I think the photonbelow is of him doing an Ultra for Australia. Either that or a race walk. Likes a chat. Loves a beer. An all round good bloke.

Stephen Thurston

Got a lunch on today so headed out on my Manly 14km route early doors, bumping into Macca and having a brief chat in the first km. Plan was to go slightly quicker than normal but still keep it comfortable. 28:16 at the turn and 55:30 all up (3:57's). Beautiful day.

Thurston (aka Wildman) is undoubtedly the most talented runner to be part of the HuRT Squad. I first bumped into him circa 2006 kicking my ass on the long section on Pain in the Domain. It was another 18 months later that Durante brought his fellow workmate along to HuRTs, claiming he had a bit of talent. He ran with us for a couple of weeks and then, half fit, would do each session way out in front, circling back every now and then for a chat. He's had as many ups and downs as Gary Glitter. Should have made the Olympics in 2000. Mini comeback after joining HuRTS that won him the JPMorgan CCC in 2008 before falling off the wagon again. Doubled in size, spent his first subsequent comeback session hiding behind a bush embarrassed to show how unfit he was. Bounced back in 2011 to finish 6th in City to Surf and 2nd in the Burnie 10km in 30:00. Had some health issues recently but reputedly back running again. I'm having a couple of beers with him tonight. Dangerous and leads me astray, but an all round good bloke.

This photo (Steve at right) in the colours of St George with Chadi, Tim Rowe and a hairy Benny St, probably best sums him up:

Michael Conway

A long time between drinks. Had a week off, took some Voltaren and ran a 5km in Surfers (over the Parkrun course) at the AVCAL conference and couldn't even win that despite running 16:04. Struggled more with the hamstring. Eventually decided to see Carl again at Rebound Integrated Health to sort it out properly. But since then I've had back problems. Basically haven't trained properly since GCM in July, started drinking way too much and I've put on weight and feeling unfit. Still can't do speed work properly but at least I'm back running, doing 18km with Sam and MC at lunch today.

I've got 6 weeks to get fit enough to put in a credible performance for JPMorgan Corporate Challenge. At least I've got something to concentrate on.

Mike Conway is responsible for creating what the HuRT Squad is today. If Timmy ever refers to me, tongue in cheek, as Chairman Tom, then MC is CEO Mike. He took us from being a hardcore band of 15 or so, to the 160+ on the HuRTS distribution list today through his contacts and enthusiasm. It's not surprising he's a highly successful equities trader. MC can also run, although his performances don't often match the training. His quest for the sub35 10km is as notorious as the quest for the Holy Grail. I reckon it's on the cards now he's putting together some more regular 30km weekend runs and a more frequent tempo session. He's certainly hitting some form that has Young Timmy scared. There was even talk, today, of a marathon in the not-too-distant future and he mentioned 2:48 as the likely time. That's close to Timmy's PB of which no doubt he's aware. The future of the squad is in safe hands. An all round good bloke.

David Kane

Turned up to a smaller HuRTS crowd with no doubt a few resting up before Blackmores at the weekend. I started out relatively easily into the session but soon realised my hammie just isn't right. It's been 4 weeks now so I'm going to rest up and get it sorted properly.

Which leads us to Blackmores. The Half is shaping up as a cracker of a race. With Tucks walking up mountains overseas, Bartles nursing a sore ankle and Young Timmy claiming a new ailment with every new week, this is the race to determine HuRTS #1 and it promises to be a battle royale. J-Fen would appear to be the man in form based on training but doesn't always convert to races, particularly over the longer distance. Richie High and Fats are both in good form, Andy has the strength and Kanser the ego. But man to watch may be Macca who has been improving quietly each week and was confident enough on Tuesday to tell everyone he's going to take it out hard in the hope of breaking J- Fen's spirit. We shall see. I think it's just too close to call. But if I were a betting man (and Timmy and the Tiger know I'm not) I would put $2 and no more on Macca, if only based on his great run over the same course last year in horrendous conditions.

I first became aware of Kanser in a Striders 10km in early 2006 out at Homebush. Only 10 seconds separated 2nd place from 7th, but he was 2nd and I was 7th. I've not forgiven him since. He's probably read more about running than anyone I know and is all too happy to give you his opinion, without pulling any punches. If you have a bad run, you often have your mates tell you it wasn't so bad, or the conditions were shocking, or the course was long, but credit to Kanser, he'll just tell you you ran shit. And I like that. Especially as it allows me to tell him he ran shit too. I often get more chance to do so than he does. But in between injuries the fella has put in some great performances. His sub 33 10km PB puts him in rare company and a 73 Half isn't too shabby either. But for a connoisseur of the sport he needs to nail the marathon. His talent deserves a much better PB. I have to admit that when I ran my first marathon the first person I wanted to speak to about it was Kanser. Not to gloat about a sub 2:40, but because he lives and breathes the event and knows what's involved. Loves a beer, especially pre-race. An all round good bloke.

Anthony Murrell

Saturday was a 12km very easy run early doors at 4:25 pace pre-camping trip. Shouts to Frik and Tony Wong.

No run Sunday while camping.

Today (birthday!) was the 14km route a little faster in 59:38 running along the beachfront with Jasper. Then at lunch did the usual 16km route in 70 with Big Sam, MC, JW, BW, Luke, Rob, the Kilted Scot, Gerry and others.

Got to mention Muz today as I was walking back to the lifts with my morning coffee and bumped into him. We both must have looked a bit shocked. Turns out he's working for Deutsche - moving to Singapore but back in Sydney in our building for 6 weeks.

Muz was discovered by Serg, working alongside him at UBS. He just seemed to run in the pack with HuRTS At first then all of a sudden was kicking our arses, a real hidden talent. More often than not got the better of me and had a 10km PB in the 32's. But best of all he loved a beer and was usually the last to leave the pub. Massive chest, skinny legs. An all round good bloke.

Andrew Tuckey

A very easy 10km today in 44:58. Large hangover following HuRTS Drinks last night and hammie still sore.

I think I first raced Tucks in February 2007 at a Striders 10km at Lane Cove. He beat me by about 30 seconds. It's been a common theme ever since. On the rare occasion I've beaten him, it's usually down to a sprint finish. That's not to say that he hasn't got a finishing kick. I think I've just been so excited to be anywhere near him at the finish line that willpower has got me over. I think it's become a bit of a mental thing for me not to be able to get past Tucks. Most of my best races have been when he's not run. In fact, I've just realized that every one of my current PBs was done in a race that Tucks wasn't running in. Beneath the very calm exterior there's a fierce competitor in him. About 12 months ago he started doing a few more trail runs and ultras and has taken them by storm. Currently in Interlaken, Switzerland about to run the world long course mountain running champs. Good luck for that mate. But, like I said about Ray, Tucks will do any race from track to road to cross country to trail. He performs just as well over 3000m on the track as he does 100km in the mountains. The all round runner. And boy, what a marathon PB. Also likes a beer. An all round good bloke.

Tony Fattorini

400's at Rushcutters today and with it a first chance to really test the hammie. The squad was splintered into 4 different sessions so it was a select crowd of LF Charlie, Mark Milligan, Ray, Macca, Kaley, Andy, Robbie Neill, Killa and a couple more. Robbie led the way finishing about 2 secs in front on each rep. We did a whole loop of the track so it was a little over 400m. Reps went:

73, 73, 72, 73, 73, 73, 71, 71, 71, 74

Rolled off every 2:10.

All was going well until the final rep which was faster again until my hammie tightened at 200m so eased off from there.

I first remember encountering Fats (as he is universally known) when doing my first Half Marathon (SMH) in 2005. On every point of the course everyone seemed to be shouting for some fat guy. I then discovered his nickname but had already realised his popularity. He smashed me that day running 75 something and I debuted in a 77 something. Fats' true calling is running up a hill, probably as a result of his Yorkshire upbringing. His greatest running achievement is undoubtedly winning the Six Foot Track in a then record time in 2007. But an even greater quality is how humble he remains despite his huge talent. Loves a beer, but prefers them warm. An all round good bloke.

Michael Durante

Today was a very slow 4.5km early on with the kids followed by a run to work in a surprisingly quick 56:46 at lunchtime. Wore a backpack with my work shoes in and spent the whole run adjusting to make it comfortable. Spring has sprung. 27C today.

Where to start on partner in crime Mikey Durante? One of the most natural looking runners you'll ever meet. Bounces along like Zebedee. I first met him about 8 years ago doig Pain in the Domain when neither of us took running seriously. He would always smash me in the 800m rep around Farm Cove, which was natural being a 1:53 800m National finalist as a kid. I go to know him through mutual friend and fellow Allens employee Pete Beacroft, himself a 30min 10km runner - back in the days when Allens would smash any team around. Durante upped his training with the HuRT Squad and with his natural ability was able to clock 32:08 over 10km. He'd have gone quicker if:
(a) he hadn't picked up a long term knee injury; and
(b) he wasn't as fond of a beer as I am.
An all round good bloke.

Michael Harrison

Today was 2 x 20mins off a 3 min break. Richie, Andy and Fats shot off into the distance leaving me, MC, Kanser, Macca and Big Mikey H to follow in their wake - running about 3:34's. All felt fine for the first 20mins with the hammie giving me no probs. on the way back Kanser and Macca shot off ahead and MC pushed in front of me. Felt a bit bewildered as I thought I was running the same pace and yet was lagging big style. Pulled back MC at CQ with Macca and Kanser about 100m ahead. Reached the stone gates in 9:37 and realised I'd have to work quite hard to get back in time. Did so without tweaking the hammie so was pleased. Hauled in Macca at the ABC Pool and reached Kanser's shoulder just before the Art Gallery before he pulled ahead on the run-in finishing strongly. Back in 19:43 with a final gate to gate in 10:06 so starting to get a bit of confidence back.


Michael (aka Big Mikey H) is probably one of the most talented runners to train with the HuRT Squad. Possessing a huge, loping stride, he first shot to prominence winning the Novice Cross Country in 2007 (ahead of current National XC Champ James Nipperess who finished 4th and me a lot further back in 5th). He had a summer job with Mac Bank so would train with us during lunch breaks but more generally with SWEAT. There was a time when Big Mikey H was running low 31 mins for 10km and would be challenging Thurston on Hickson Rd reps making the rest of us look like trail runners. He disappeared off the scene for a while only to pop up at UBS as a grad a couple of years ago. If MC sorted out his JPMorgan team properly they'd kill everyone. His brother (Jason) is pretty handy too. An all round good bloke.

Big Mikey H (second from left in Sydney University strip) winning Novice in April '07.

Gerry Arthur

Today was the usual Monday route with a big crowd. Mike held fort telling all and sundry that North Head was long and he seems to have persuaded Steve Jackson to remeasure it. Kanser seemed to be working up a sweat just to run 4:30's and, following his poor performance in the Coastal Classic, I have concerns for his form.


Gerry was a keen HuRT Squad participant in the early days and even penned an article for that esteemed running publication "The Blister" on how the HuRT Squad was instrumental in delivering his first ever sub35 10km race after many years trying. MC might want to ask him for a back copy. He promised a very good marathon 2 or 3 years back (long time PB of 2:48) but got sick and never delivered. Since then he's shied away from racing and showing us the form he's plainly capable of, but currently on the come-back trail and racing Melbourne full. Also very handy with the camera. Charlie D might want to speak to him about that. All round good bloke.

Sergio Carvalho

Up at 5.30am on a beautiful spring morning for 2 hours easy with Macca. We did my old Burnt Bridge Creek, Manly Beach, North Head, Tania park route and I don't think Macca appreciated the trails or sharp hills with his hip. Still, the time passed very quickly chatting all the way. I'm handling these longer runs fine, still feeling pretty fresh at the end. It's nice knowing at 26km you don't have to pick up the pace for the final 10km.


Serg was an enigma. A hugely talented runner with a passion for peri-peri chicken, he would fluctuate in weight depending on the season. Despite being of Portuguese descent, he didn't like training in temps above 20c. But on his day he would smash us, with a PB in the Half of 68:xx. We were reminded of this many times, which is why one of the original HuRT Squad awards - recently dominated by MC - is named in his honour. An all round good bloke.

Serg, on right, at JPMorgan in NYC with rare beer in front of him.

Richard High

Got up after 4 hours sleep nursing a monster hangover. Jogged up to North Head and stood in the freezing cold directing cars. Had a quick chat with the boys intending to jog the 10km when James asks if I'll do the 40min pacing role. I agreed as I thought it would keep me honest. I'm the world's worst pacer. Felt great while running and kept on drifting down to 3:50's. Went through 5km in 19:32. Some bloke told me at 6km I was going way too fast. Ended up running backwards between 8 and 9km trying to gee up the runners. Had to do the last km in 4:20 so walked the last 40m to cross the line in 40:00.


Then ran home. 17km all up. Hammie ok. Still hungover.


Richie joined the 4 of us in the second or third session the squad ever ran, so is effectively one of the founder members. He is one of those blokes who only needs about 3 weeks of consistent training to get super fit. Having said that, he's always coming back from some injury or another. Plenty of speed having been a great 800m runner as a kid (1:55 or thereabouts) so all he ever needs is a few long runs in the legs. Probably the only person who's run JPMorgan more times than I have, but not sure he's ever run a marathon? We share a birthday (and almost a surname) but he's an old man and turns 40 next week whereas I'm still a whipper snapper. An all round good bloke. In fact, voted so in the HuRT Squad awards last year.

Ray Wareham

An easy 10km from work but when I reached 5km (20:32) I decided to stretch my legs a bit on the way back to test the hammie. All up 40:16.


Ray is one of the those few runners (including Tucks, CT and, to his credit, Flakey) who will run anything from 800m on the track to the Six Foot Track. He's ubiquitous. He'll pop up in a marathon and be doing a hard Tuesday session 2 days later. Having said that, he's always moaning about a niggle or two. And Ray likes to talk. Even when running 3:20's in a 10km race, Ray will strike up a conversation. Which can become a bit frustrating sometimes, when you're slogging your guts out and he's chatting about J-Fen's current form. I reckon he's underperformed a bit recently. He definitely deserves to beat his marathon PB (2:39) and should be running 33's over 10km based in his ability. But what do I know. An all round good bloke.

Tim Cradock

Just an easy 45mins today around Manly before a game of golf in the sunshine courtesy of Mac Bank.

Tim was another founder member of HuRTs, but of the 4 of us probably the one we see least often these days (although he was out on Monday). It's a shame as he's probably the most talented with a 2:24 marathon to his name in Paris about 10 years ago. When I started doing this blog I was very competitive with him - along with Richie High - with us frequently all finishing within a few seconds of each other. Unfortunately he seems to have turned to the dark side recently, attempting a few Ultras. All round good bloke though.

HuRT Squad - Chris Graham

Lost my mojo a bit recently particularly with all the injuries. Strained my hammie again yesterday. Saw the Tiger this morning and he stuck some needles in and worked on it. He said jogging on it would be OK and that was the only advice I needed. So did an hour with Macca, MC, RMR, Craig, JW and others.


Chris was one of the founding 4 members of the HuRT Squad and actually came up with the name (he's in marketing). He's a bit different to the average squad member, in that he is still a regular on Tuesdays and Thursdays but will never run a race shorter than a marathon. He's run Six Foot more times than nearly everyone (18 or so) with a fairly recent sub4 hour PB. All round good bloke.

Post Olympics update

Had a bit of an accident following the last post while over in London. Hurt my shoulder after a night out with Andy and Fast Charlie which has curtailed any proper running. Have just been jogging for the past 2 weeks - every other day while in London as there was just too much to see.

Had the shoulder X-rayed on Sunday (thanks to Thamal's wife, Jules, who is a nurse at Manly hospital and allowed me to by-pass the usual 4 hour wait) and I've got a hairline fracture in my scapula just beneath the AC joint. So will be taking it easy for a while yet.

The rest of the Olympics were awesome. For a jaw-dropping spectacle you can't go past Rudisha's 800m world record. When was the last time a world record was set in the Olympics at a distance over 400m (or even over 200m)? For atmosphere and excitement (as a Brit), Mo's 5000m and 10,000m top it. It's hard to distinguish the two as they were so similar - you'd have thought Gebremeskel would have learned a lesson from watching the 10,000m. The 10,000m was exciting as it was the first distance Gold medal. The 5000m was exciting as (for me) it was unexpected. The Mens relays were also awesome. The noise in the stadium was unlike anything I've ever heard - even louder than St James's Park on the day of the Howay 5-0 against Man Utd.

Popped down to HuRTS today and did 13 x 3min reps before rushing back to the office. Ran with MC for most trying not to over exert myself. Legs have been feeling very weary recently but I'll just keep plugging away.

Bolt and Kemboi

Just a very easy 10.4km this morning in 45 odd. Feeling tired after the past few days.

Another great night last night. Bolt is sensational. But Kemboi was my man of the night. He's got an amazing change of pace and adds a bit of colour to an event that most people couldn't name the winner of.

Regents Park 10km

Well, last night was the greatest night of athletics I've ever seen. The 10,000m was insane. Screamed at Benny the whole way through and by 5 laps in had 10 random people around me doing the same thing. The noise on the final laps was beyond anything I've heard, literally 80,000 people screaming their heads off. Just amazing.

I was emotionally drained by the end and the last thing I fancied doing this morning was a race. But I'd promised Andy so rocked up to Regents Park for a 10km race. About 700 people had the same idea. The organisers were a bit overwhelmed. Set off feeling ok and took the lead. It's a 3 lap course and was still in the lead at the end of the first lap. But then I just felt really tired. Breathing was fine but legs just dead. The 2 front guys got away and I just held on for third finishing in 34:10. Beaten by a yank and a Pom in a 10km in London. I know how Bekele feels. Andy was a couple of places back in 5th running 35:00, feeling similarly jet lagged.

Off now for another big night of Athletics and Usain in the flesh.

This video of the BBC commentators watching the end of the race is Gold!

Dibaba the GOAT

Similar run to yesterday, but with a few detours because of the Olympic Triathlon taking place. Helicopters buzzing overhead and huge crowds but an electric atmosphere. 10.7km in 45:54 (4:17's). Had a bit of a hangover after a few ales with Fast Charlie and Sneds last night. Lot of gas too. I thought English beer wasn't fizzy?

Sensational performance by Dibaba last night. In full flow she is just beautiful to watch. Sorry Paula (I don't suppose your reading), but she the greatest female distance athlete of all time.

London calling

Arrived 5am. Wandered around until lunch then headed out for a run. Went from my flat near South Kensington up to Hyde Park and did a loop, coming back through Kensington Palace Gardens (nice digs, although I upped the pace running past the Israeli embassy). All up 10.6km and only 4 sets of traffic lights. 43mins or so (4:05's). Felt good but left hammy quite sore after the flight. I've got a feeling I may have tweaked it doing 200's.

Now off for some ales with Fast Charlie.

And he's off

Too busy yesterday. Today I was going to run early but:
(a) couldn't be bothered; and
(b) had promised the kids I'd do a training session with them before their District athletics carnival next week (both doing the 800m).
So we went down to LM Graham Reserve and ran 6 x 200m. I did them all at 30 or 31 with one flat out with the following wind in 29. Bec and Billy ran them all in 38 - 40s with Billy 2m in front of Bec. I got lactic and found it surprisingly hard.

Off now. Next stop London and a 10km in Regents Park. Andy was daft enough to tell Bill Batt about it who then emailed Kevin to suggest he run. So my chances of a win took a nosedive.

HuRTS 45mins Fartlek

Usual big Tuesday crowd. With 2 days to go until I'm off neither my heart nor (due to Sunday) my legs were in it today. Ran with TB and Dom to start with before catching Dicky H around Farm Cove just as he was dropping off Tucks, Barts and J-Fen.

Turned just shy of the second speed bumps on Hickson Road with the 3 boys flying in front. Felt better on the way back and pushed ahead of Tb and Dicky from CQ onwards. But still Tucks and Barts came past up the hills, both in great form. J-Fen too looking very strong. I clocked 12.6km all up in 44:40 for a 3:32 average. Pretty good considering.

Paddy Power has Cheruiyot at 8/11 and Dibaba at 7/4. They've got no idea. I'll be sure to put a few quid on my idol when I get there.

Monday meander

10km around and about with Clyde, MC, Indrajeet, JW, Gerry et al talking Olympics.

3 days to go!!

Long Sunday

Shocking nights sleep with Charlie up and watching the rest of the world conspire against Team GB in the road race. But was up at 6am to meet Macca and Bartles for the usual 37km route. Pretty nippy this morning but the time passed easily chatting. Macca turned around at 14km. Bartles and I carried on with me dreading the inevitable pace pick up. Did the last 12km averaging close to 3:50's but with Barts dropping me in the final 2km. He's getting stronger every week and will run a great C2S.

Now for a nap, some early beers and some Olympics viewing...

Too much TV to watch

Same as last week. No zip in the legs this week though probably from the hills on Thursday. Gave up pushing hard after some hoon (Flakey) shouted at me at 1.5km. All up 27:54. Warm up and down for 10km all up.

Go Cav!!!

The Greatest Show on Earth

Out with the squad today but with no MC we stuck to the Barangaroo route. TB, The Kilted Scot, Dom, Emma and others in attendance. Very easy going until the turnaround point when TB announced he was going to pick the pace up. Dom, some French chap and I went with him averaging just under 4mins per km all the way back. It felt better at that pace - I would have stopped at 11km otherwise.

15.75km all up averaging 4:16's? 105km for the week - first time over 100km since mid-June.

Fame at last for the HuRT Squad in Australia's running bible. Even Matt at work pointed it out.

HuRTS Hills

Over to Observatory Hill today for 10 reps up the 580m hill. Hadn't had my morning doughnut so was feeling a bit weak, not helped by not having done a tough session like this in ages. Tucks, Fats (who disappeared around a corner after rep 4 and turned into Barts), J-Fen, Macca, Dicky's G and H, MC, Dom and sole female Em were all there plus more. We were also graced with the mighty presence of Robdog, pretending as ever he lacked fitness.

Fats, Tucks, Dom and Robdog powere ahead for the first 3 reps with me, J-Fen and Dicky H a short distance behind. Did these in about 2:10. Gradually felt more comfortable with the pace getting closer to the front guys and led the last couple out.

Tough session. First time my legs have felt wobbly in training in ages.

1 week to go!!!

Big Skies

Have a lunch with NAB today so was up and out by 6.30am for the route to Shelley Beach and back. Stunning morning and plenty to enjoy along Manly Beach. 14km in 58:47 (4:11's) with 30:14 on the way out and 28:33 on the return.

Post 1500

Today was the HuRTS 2 x 20mins session off a 3 min break. Usual good Tuesday crowd with Barts, a resurgent Tucks, Fats (everyone seems to end with an "s" these days), Dicky H and TB running well upfront. On the way out Bart's and Tucks were ahead but I made an effort around he Park Hyatt to bridge the gap. 5.88km in the 20mins (3:24's). I gave myself 50m start on Tucks and Barts on the way back knowing I'd pushed it on the way out. Judged it just right (despite the boys overtaking me early on) to finish in 19:58 (3:25's).

People are hitting some good form. I reckon Fats will go very well in the Mt Solitary run and TB has a good shot of breaking Kansers PB in the C2S. Meanwhile, MC goes from strength to strength despite inventing sessions on the hoof.

Post script: Alaoui got busted for drugs overnight, as I'd suggested might happen on 13th July. So long as they ping Cakir too, I'm predicting my original choice of Aregawi will take Gold.

Ninky Nonk

After a coconut cocktail, 5 glasses of red, 1 glass of dessert wine, a beer chaser and bed at 1.30am, I was pretty concerned about the 6:10am start with Tucks, Bartles, Dicky G, Dicky B and Jason. Felt strangely OK though. Bartles said he could smell the booze coming off me in the first 5km.

Plenty of chat and the kms passed by in a blur. Tried to up the pace in the final 10km but I had nothing to give. We had a few 3:45's so probably covered it in about 39mins. All up 36.4km in 2:32 (4:10's). Then straight back to bed.

Igglepiggle

Got out in the late afternoon with only 30mins spare so did my old Manly 7.5km route. Wanted to go quite hard but not chasing a PB. Just concentrated on holding my form the whole way. Was surprised at the time at half way and finished in 26:46. 3:34's which sounds slow for 7.5km but its a nuggety little course. Anything under 27 I'm very happy with so looks like I might finally be shaking the marathon jet lag.

Now heading out for a boozy late night dinner party before meeting Tucks, Barts, Dicky Green and Richard Banks at 6:10am for 37km. Christ.

The Tombliboos

Go Cav! What a finish, he destroyed them. Great to see him back to form.

Today was just a very easy 13.5km over to Cremorne Point with MC, Mr Ace, Ray, Rob, Indrajeet and Georgie Moore. 65mins or so.

Makka Pakka

Out to Rushcutters for the thrill ride that is 10 x 400m off a rolling 2 mins. They'd fenced off a bit of the oval for ground maintenance but had conveniently marked out a running track so Timmy improvised and created a 400m route largely involving the outside lane of the newly marked out track. MC insisted it was 2s too long, I reckoned 1s max. The Garmins said 430m but they always measure long when going in circles.

Small but select crew with Bartles, Tucks and Darien up front, Timmy just behind (to be fair to him, he runs this session very well), MC following with Pete W, TB (taking it easy), Louis and others and Aparna the only girl but looking good for my JPMorgan team.

I was worried about my sore hammies so wanted to take it easyish. I started to feel more confident about them after 5 so picked up the pace. This tactic seemed to coincide with the way J-Fen runs the session so we ended up pretty much running them all together.

Reps went:

74, 74, 74, 74, 73, 73, 72, 72, 69, 67

Really enjoyed it.

I've ditched the no coffee, no beer diet. Bloody stupid idea, I was getting depressed on it.

The Wottingers

12.3km run in 55:20 up and around Centennial. Hammies very sore but the Tiger got into them this arvo.

The Pontipines

45mins tempo today and a good crowd on another beautiful Winter's day. I say Winter, but checking out the forecast in London it's 3C warmer here and there's not a cloud in the sky.

I set off with Bartles, Timmy, Tucks and Enda and, feeling good, pushed on a bit running with Bartles. We ran really consistently until the turn, picked it up a bit and then at 8km my legs just slowed down. They'd been feeling pretty dead the whole way but my breathing was fine so thought they'd come good later on. But between 8 and 9km I ran a 3:42 so decided there was no point flogging a dead horse and decided to stop at 10km and jog home the short way.

Plainly still got the marathon in my legs, but it'll come good at some stage. Very consistent times today until the 8th km:

3:30, 3:31, 3:32, 3:30, 3:30, 3:29, 3:34, 3:26, 3:42, 3:30.

35:18 for 10km.

Tucks was taking it easy after some monster bush run on Sunday. Barts finished well and Fats is showing some real form but man of the moment is Dom who is hitting form beautifully for C2S. He's got some real pace and now seems to be backing it up with some stamina.

Female Field (this will be patchy):

Shot Put: Adams
Javelin: Spotakova
Hammer: NFI
Discus: NFI
High Jump: Lowe
Long Jump: Proctor
Triple Jump: Savigne
Pole Vault: Maurer
Heptathlon: Chernova

A bet was laid

Got home on Friday just in time to run to the bathroom and shout at the toilet 5 times in a row. Spent the next 24 hours either in bed feeling sorry for myself or being miserable to the rest of the family. I'm not pleasant to be around when under the weather. Needless to say I missed the Short Course XC but the boys did the job in my absence.

Felt better today so ventured out with the usual Monday crowd. I was feeling pretty average though after a couple of km and was planning on cutting short at 11km but by this time Rozza had joined us and was telling some interesting stories so I stayed on for the full 16km. He still claims not to be interested in running C2S despite donning the trainers again so I put $100 on the table and told him it was his if he could beat my man Bartles.

Rozza smiled and shook his head but I reckon he's considering it. Meanwhile, Barts emailed this arvo planning a monster run on Sunday to put some steel in his legs.

Oh, and I'm going dry for the rest of July and have cut out coffee. Had 4 cups of peppermint tea today. Life is dull.

Mens Field Events:

Shot Put: Reese Hoffa
Discus: NFI
Hammer: NFI
Javelin: Vesely
Pole Vault: Otto
High Jump: Robbie Grabarz
Long Jump: Mitchell Watt
Triple Jump: Christian Taylor
Decathlon: Ashton Eaton

I think I missed the Mens Steeple the other day. I'll go with my man Kemboi, the dancing wannabe murderer.

Shock! Scandal!

OMG!

Caught up with Mr Ace, TB, Gerry and John Bowe for the usual route and bumped into Mermaid Em around Farm Cove. Now, Em was on J-Fen, Indrajeet and Angus's winning trivia team on Tuesday night but in two shock revelations she divulged that:

(a) there "had been a bit of Googling going on", and when she saw the shock on my face she added; "but everyone was at it, right?"; and

(b) Em had recently been to a Macquarie Bank quiz night where; "most of the questions were the same ones Dave asked".

So Kanser's a lazy arse and half our squad are cheats!

I could barely carry on running. Managed to trot out 15km in 65:50 though on a beautiful day.

Tomorrow is the Short Course XC champs and with Tucks, Tongey, Robbie Neill, Fats, Kevin Robertson and Richie R running it should be very competitive. Will just have to see how the legs hold up. It'll be my 5th consecutive weekend of racing. If you count my 20km hilly tempo (which was as hard as a race) it's 7 weeks in a row, which has to be a record.

Women's Gold Medallists (Track):

100m: Shelly-Ann Fraser-Pryce
200m: Allyson Felix
400m: Amantle Montsho
800m: Fantu Magiso
1500m: Mariem Alaoui (before she's busted)
5000m: Vivian Cheruiyot
10000m: Tirunesh Dibaba
110m H: Sally Pearson
400m H: Melaine Walker
Steeple: Milcah Chemos
Marathon: Mary Keitany

New Hickson Road

We had roadwork going on along Hickson Road so MC made the long overdue decision to switch the session to Barangaroo. You always pick up the wind along Barangaroo but it wasn't too bad today, slightly behind on the odd reps and against on the evens. We decided to measure a 1.2km on the Garmins (slightly longer than the traditional route) and funnily enough we all reached the same spot. I was in the front on the first but then Richie H told me to calm down and remember I'd run a marathon only 11 days ago. So I eased a bit but not too much, feeling pretty comfortable. Rep times were:

3:44
3:50
3:52
3:51
3:46

All between 3:05 - 3:10 per km. I reckon it's about 6-7 seconds slower than the usual Hickson Road route (on the way out). J-Fen, Julien and Aparna's boyfriend were upfront going well (Julien monstering us on the final rep) with Dom also running really well.

Not feeling great this arvo but I've been abusing my body with beer and the Tour de France. Stayed up to watch all of last night's stage. As Sammy said this morning, it finally looks as though cycling could be clean, when the sprint finish is won by someone looking as though they are cycling through treacle.

Finally, been thinking about the Olympics a lot (I travel 3 weeks today) and have decided on my Gold Medallists (Mens track today):

100m: Blake
200m: Bolt
400m: Santos
800m: Rudisha
1500m: Kiprop
5000m: Gebremeskel
10000m: Farah
110m H: Liu Xiang
400m H: Greene
Marathon: Kipsang

HuRTS 3 min reps

First HuRT session in a while for me but the crowds haven't diminished. Everyone who is anyone was there. I pushed the session a bit, particularly the 7th rep but after that my quads felt smashed so cut short at 10 reps. Will have to start some proper training again soon as I'm turning into a lazy arse.

Then in the evening it was off to the Benny St fundraiser. Had a great night and drank far too much beer among many friends. Kanser set the toughest trivia night I've ever attended, with a heavy emphasis on All things Irish. J-Fen, Indrajeet, Angus and co were quickest on the iPhones so took out the first prize. Durante won a running technique session from Keith - behind the Tiger probably the person who least requires it. I won jack-sh*t. Thank God Kanser didn't push harder in making me sing I Feel Fine.

Getting back into it

Charlie's birthday party this morning so just an easy 12.5km with Billy on his bike this afternoon - to Shelley but back the short way via the playpark. Averaged 4:18's but to be honest the legs are still feeling a bit dead and was happy to cut short.

Couple of photos from Charlie's party this morning...

State Road Relays

First up was the kids, Billy running very well but Bec struggling a bit. I think she's going through a growth phase. They both then ran with Charlie on the 2km fun run and he ran all the way and was stoked.

For the relays, it was a case of the HuRT Squad old guard forming the 35+ team with Tucks leading off, followed by Fats, Dicky H then me. We also had an Open team of Andrew Wilson (fresh from 4th in the Striders 10km earlier in the morning), Dicky P, young kid Taiki and supposedly EJ, but he was a no-show so I made Tucks run twice (but didn't tell him until after the first leg).

We though ASICS Wests would be our main rivals but hadn't counted on Sutherland entering a strong team including Kevin Robertson, Nick Bennett and Greg Graves. Fortunately the boys ran really well (Fats in particular) and handed over to me with a 10s lead on Wests and 15s on Sutherland. I just went out hard and tried to hold on. Felt fine on first lap but felt the marathon in the legs up the hill on the second. But we won! See pic.

Special mention for Amandas cakes. They were sensational. When we were lining up for our medals Fats told me he was contemplating a third. I thought he was talking about kids until he corrected me and said he was talking about cakes.

Some fine results in the Suncorp 10km this morning. In particular Andy and J-Fen scoring good PBs. Tucks and I were talking only yesterday about how 10km PBs are to be savoured as they don't happen often.

Gold Coast Marathon - 16th in 2:34:00

Rocked up on a beautiful morning having walked from Main Beach. Said a few hellos to JB, Macca and TB before listening to some chap murder the National Anthem. I don't bother with a warm up before the marathon, figuring that 42.2km is enough for the day.

We were off and I was feeling great. The Garmin was all over the place but I think I went through the first km in 3:26. I wasn't too fussed though as it felt fine and I thought it would be a few seconds in the bank. Settled into a group of 3 ladies and a couple of blokes so it was a decent crowd. And it stayed this way for quite a while. We were regularly ticking off 3:35's and if they drifted to a 3:38 I'd push the pace again. Gradually though the group was whittling down. At the turnaround at 16km I could see JB about 30s back but running alone, with Macca and Tongey about 10s behind him. I was surprised about Tongey but was expecting him to come through in the second half, remembering what he did at the SMH Half.

We caught a guy from the ADF at 17km and by that stage it was me, ADF chap and Ogi the second placed lady. This was the best bit of the race. I was leading the group but getting loads of shouts from the runners going in the opposite direction which really lifts your spirits. By 20km ADF chap had dropped so it was down to me and Ogi. I was working harder to keep the kms at 3:35s but told myself just to get to 30km where the real work would begin. I picked up what i thought was my Thomas the Tank Engine drinks bottle at 20km only to discover it was a Buzz Lightyear one with Dave Kane written on the side! Had a bit of a chuckle to myself but then was a bit pissed off as he didn't tape a gel to it.

Coming back into Main Beach suddenly 3 chaps come back to us paying for the early pace. Its not nice but very satisfying to start picking people off in the latter stages of the race. Here I really started to work hard, determined to keep the pace consistent at least until 35km. It paid off as the results show I had the 7th fastest split between 30 and 35km. The splits went as follows:

5km: 17:45
10km: 18:04
15km: 18:02
20km: 18:01
Half: 1:15:56
25km: 18:13
30km: 18:09
35km: 18:27
40km: 19:04

Ogi was still with me and at 35km as I started to fade a bit she started to lead for the first time in the race. I just held on to her telling myself every extra km she could drag me through would be a bonus. Coming back over the little hill over the bridge at 37.5km was the doing of me though. I was now knackered. Saw Gary an JB by the road at 38km and I was struggling, the next 2km were just trying not to fall apart and went on for ages. I was still doing 3:48's though so thought I might still sneak under 2:34. Before 40km I did some maths and thought I'd need to go through in 2:25:30 to have a shot. I went through in 2:25:50 so thought it was out of reach so just tried to get home. Every time I tried to pick up the pace my hammies would seize up so it was a balancing exercise at this point. Hit the crowds coming towards the finish and immediately my spirits lifted - it's a fantastic feeling. Turned the final corner to see 2:33:45 on the clock. I thought "I can do this!", I just need to sprint. Tried to sprint but my hammies seized, so I tamely crossed the line in 2:34:00, only temporarily rueing it.

I was chuffed to bits. Ogi said something in Japanese and we hugged having shared 2.5 hours of pain. Had a good chat with Mark Tucker then watched Macca and TB cross the line. News coming in wasn't good on Kanser or JB. They're both fit though and will regroup to run a good one soon.

Then got a bit emotional like I do after long races. Pulled myself together and had a few lively beers with Macca, Glen and Bartles before heading off to Moo Moos with the rest of the squad. Don't remember much after that but I've for a cracking hangover.

Almost there

8.5km jog around the beaches, 5km with the kids. Almost there. In one piece for now. News from Macca is that a bandaged up bloke will haul his ass to the start line despite not having run in 11 days and running on a wing and a prayer. Would have expected nothing less form him.

HuRTS Gate to Gates

Trotted down and dawdled around at the back of the reps with Ray. Put in a few 100m strides to stretch the legs. Ran the last rep at target marathon pace which was less comfortable than I was hoping for. Hey ho.

All post excellent massage in the morning courtesy of JSM's no.1.

Daniel Batman

Easy 4.7km with the kids this morning and then 11.3km with MC, Mr Ace, French Jules, Jonathan and others at lunch.

4 days to go. Just want to be on the startline now, everything else feels like going through the motions.

RIP Batman.

More easy running

Just an easy 10km at lunch on my work 10km route, untimed.

Fucking annoyed with Athletics NSW not counting our Men's Over35 team result from the XC at the weekend. This was their response:


"Hi Tom,

Thank you for your enquiry and congratulations on a great run on Saturday.

The rules for cross country and team competitions in the winter running
events are on the web:
https://assets.imgstg.com/assets/console/document/documents/Winter%20Running
%20Rules%20120424.pdf

The process for calculating team results at the adidas Winter Series
competitions, including the NSW XC Championships, allows an athlete to run
up (for juniors) or down (for masters) an age group. The simple requirement
is that if an athlete is not going to be entered in his/her "natural"
age-gender, then the team manager must complete a form to modify the
"natural" age-gender and submit this prior to the race. These forms were
available at check-in on the day, and also available on the website prior to
the day of competition.

https://assets.imgstg.com/assets/console/document/documents/Agegender.pdf

By looking at the Age Group results for the final event at 3:00pm, we can
see that you (Tom) were in the 35-39 age group; Nigel Wickham and EJ Davie
were in the 40-44 age group; Paul Bruning was in the 45-49 age group. Teams
are in 10-year categories i.e. 35-44 and 45-54.

If Sydney Striders were to have a team, Paul Bruning could have been
submitted as a change of age-gender and entered into a 35-44 team. This did
not happen.

I recall a discussion with EJ before the 3pm race where I explained that if
all the athletes were competing in their "natural" age group, then no
paperwork was required by the team management. EJ expressed his opinion
that everyone in his proposed team was within the natural age group for
competition.

We have tried hard to make the process clear, and I spent some time on
Saturday explaining to many clubs how to enter their teams. I hope that
this helps to explain the situation and I look forward to seeing you at
other events this winter.

Regards,
Janet."

Monday squad

Easy 16km with the Monday squad in I don't know what. Frickin freezing. Weather like this on Sunday would be ideal.

NSW XC Champs - 13th in 43:42

Spent the early part of the afternoon cheering on Bec and Billy in the under 12's (getting a team bronze in the process which they were thrilled with) then Maggie and Charlie were up in the 1km fun run. Finally got around to the Men's Open race and, after thinking it may be a low quality race, saw Jeff Hunt, Nipper, Russ Chin and a load of other names front up.


I set off at a pace I thought was relatively easy but was surprised to be running with Robin Whiteley and, when we went through 1km in 3:08, realised that it must have been the excitement of running after 4 days rest. Sure enough on the first hill Robin pulled ahead and Chadi came past, followed by Jack Colreavy.


From then on I was pretty much running solo but aware that Richie Roberts was closing in. I felt comfortable on the flats and downhills but was losing time on the ups. Spoke to Richie who said he got within a couple of yards of me in the monster hill on the final lap but that I was pulling ahead on the downhills. Only scare was my shoelace (the one with my timing chip) coming undone in the final 1.5km. No time to stop to tie it but the tag was about to fall off on the final corner. Luckily limped over the line. Felt OK at the end as it wasn't a mad scramble to the line so hopefully no harm done before next week.


Only problem is stomach cramps since the race. I'm hoping it's due to running on no food all day other than a couple of doughnuts from the Berry Famous Donut van.


Nice to stand on the podium for 3rd place in the Over 35's with the kids cheering on. Unfortunately with Chadi and Robin in the same age group anything better than bronze was highly unlikely.

Here is the coolest video of the course which shows you a bit of what it's like, but not enough detail on the bugger of a hill at the back end...

I'm being tested...

3 kids off school today sick. I'm put to but a Sars mask.

Easy 10.3km at lunch with MC, Springer, Mr Ace, Rob, BW and Emma. Now off to Gerringong for a weekend as close to Nowra as anyone dares go.

10 more days

10.3km plod along the beaches in 55:30, first half with Bec.

Last long 'un

4.62 km with the kids (24:30 for Bec, Billy up ahead) then a run to work with Dicky G via Queenscliff (taking the route via the playpark). 18.7km in 80:00.

HuRTS 45min Fartlek

No MC today so I mumbled some vague instructions then took off, intending to take it easy. Bartles and J-Fen pushed ahead while I ran with Tucks and Fats. Tucks and I started working harder around Farm Cove to bridge the 20m gap which we managed by the Stone Gates, with Tongey having jumped out from the bushes to join us.

Stayed like this until the Opera House on the way back. At times I felt good and pushed the pace, other times I just stuck in the group. I was starting to feel a bit tired at the O House though so deliberately eased off trying to chase a marauding Tongey, which would have been fruitless in any case. Bartles and I ran together from here to finish in 44:52. Average pace 3:30.

Seeded!

Today was a run with the Hurt Squad Monday crowd which I haven't done in weeks. Nice and easy 16km in approx 70mins. Beautiful day.

Got a new app on my iPad for Blogger. It's supposed to let me do funky things but I can't make head nor tail of it.

A : We start from here..

Off the rails

Had a few too many beers in celebration on Friday (hence the fruity language in the last post) so Saturday was a write off feeling as though I was coming down with a fever. Went to Ben's 40th on Sat night and pretty much knew I needed the sleep and wouldn't race mini-mos early Sunday morning. Had plenty of rest, went to watch the kids (Billy recovering well after a stack on the start line) and slept watching the US Open golf in the arvo.

Headed out at 4.30pm with Bec and Charlie for the usual 14km route, feeling tired to start with but better as the run went on. 61mins for 14.2km. To be honest, I've been feeling pretty flat all week after the big weekend and a tough Tuesday run. But I've done very little since. Need to hold things together and manage the next 13 days carefully. Laying off the booze will be a good start. But Kirst did buy a nice bottle of Pinot for this evening...

Well done to Kanser on his 33:50 this morning. It's been a while since he's been sub34 so all looking good.

City Mile Dash

4th in 4:37. Pushed Julian the Frenchman inch by inch but he had my by a puny chest.

Fuck I was nervous for this race. JB was standing by me on the startline and remarked on how his heart rate was going manic. I was exactly the same. We all set off and Bartles was the one pushing the pace. At 300m my legs were starting to feel tired and 10 people were in front of me and I was thinking what the fuck. I then found a gap on the left hand side and pushed the pace to suddenly find myself in 4th with Bartles (leading) 5m in front and Tucks and JB on my shoulder. At the dodgy hairpin I put some effort in and concentrated on catching the Bart. Tucks dropped off, Julian came on my shoulder and we caught Bartles with 300m to go. From then it was shoulder to shoulder with Julian taking line honours and a place on the podium with some saucy ladies from Cancer Australia. I had to make do with a Carlton Draught on the sidelines and $500 per person for retaining the team trophy.

Not bad for 4:37 mins effort. Having said that, the 4:37 effort made half of us barf and the other half taste blood for the rest of the afternoon.

Where was the Tiger!! That was the question of the day. He should have taken 3rd spot.

Deserter

Ran out of the office at lunch clutching my phone to try and fit in 10km amongst work. Wandered into the squad doing Gate to Gates and did a few with them then jogged a bit more with TB and Young Timmy to make up 10km.

Managed to cajole the lads into a group photo following the session. Got back to the office to a fair copping of email abuse from Big Sam and Young Timmy regarding yesterday's post. I think Sam wants me hung, drawn and quartered.

Top massage in the arvo to set me up for the Mile tomorrow. I'll be channelling my inner Bannister. Or is it Landy?

More Aussie than Pom

Managed to squeeze an hour run in at 8pm this evening before going back to work. Just ran up to Bondi Junction and circumnavigated Queens Park and Centennial running very easy.

Was thinking about the TdF when running and who are the favourites. Concluded that I'd rather see Grumpy Cadel win ahead of Weedy Wiggins, which must mean I'm now more Aussie than English.

Fast run home

Missed the lunchtime session with work calls (very busy at mo) and knew I'd have to do a hard run home instead. So it made for a miserable afternoon as I hate the hard run home. Not helped by a cold front moving through in mid-afternoon bringing back the persistent rain.

Anyway, the session was set. My run home is the run I do more often than any other. If I get under an hour it counts as something more than just a shuffle. Under 58mins is a fair effort. Under 56mins requires a bit of work. I've been under 50mins three times previously. April 2008 was the first when I ran 48:51, July 2008 (just before I set my City to Surf PB of 46:34) was the second when I ran 48:45 then in January 2009 (just before I took 8 months off injured) I somehow managed to run 46:21. Still not sure how I did this, especially when I compared the spits today. I must have been flying.

Worked hard the whole way today but felt heavy legged on the hills compared to Saturday when I bounced up them (i had to grab the handrail at the top of Spit Hill). 13:25 at the bottom of Ben Boyd (13:00 when I set my PB) - I gave up chasing the time at that point. 25:40 at the Toyota Garage and 48:51 all up. So equal third fastest and a fair go.

Wet Wet Wet

Holy cow. 36 hours hours of constant heavy rain and Sydney can't cope. Tried to run to Shelley Beach and back but the Quirk Road cut through was a no-go as it was a lake, so skirted along Roseberry Ave to Campbell Pde but that too was a one foot deep lake. So ended up running up to Seaforth and just gaining height. Massive torrents along what are usually babbling brooks. Took it very easy running with Billy on his bike and covered 11.5km.

Back on the trails

Just Dicky and I again today with Sam a no-show. I think Dicky wanted to punish me for yesterday so took me on every hilly and rocky trail he could find, even random ones that didn't seem to go anywhere. We did a big whole loop of Manly dam then headed down to Spit Bridge to run the Spit to Manly. Dicky stopped at his place in Fairlight but I continued on into Manly, along to North Steyne and back home via Pacific Parade.

27km all up in 2:15:25 (5:02's). Doesn't even count as a run in the Easy Tiger rule book but felt like it. Not used to the trails and suffering the after effects of yesterday so I'm dead tired.

Finally, looks like Dibaba handled Defar (who has been neck and neck with last year's no.1 Cheruiyot) with ease last night. An afternoon on the sofa watching the athletics could be on the cards. For all the doubters, that is why Sally Pearson won the IAAF female athlete of the year last year. Cheruiyot's main opposition was missing.

Hilly tempo

Caught up with Dicky Green on another beautiful day. Absolutely perfect running conditions - clear as a bell, completely still and cool. We decided on the hilly 20km up to Seaforth, through Balgowlah Heights, around Tania Park and back the same way finishing with a loop of Manly Golf Course. Long drag up to Seaforth, a few steep hills in Seaforth and plenty of false flats in Balgowlah Heights but equally you get the benefit of running back down them on the return. I did a few hills twice circling back to pick up Dicky.

Full of running today and all up 20km in 1:11:26 (3:34's). Bit of a confidence booster.

Another perfect day

Ran to work. That's 13km every day since Sunday. Beautiful day today and it was a pleasure, especially feeling much better the further from Sunday I run.

55:30 today. 118km for the week.

Sydney weather

Too busy at work to get out for any of the HuRTS sessions so squeezed in a 10km tempo around the foreshore. 34:54 with the kms going 3:26, 3:28, 3:32, 3:28, 3:38, 3:27, 3:25, 3:27, 3:31, 3:28.

Beautiful Sydney winters day and felt great running controlled until the final 2km up the hills where I had to work hard. Said hello to Fast Charlie, tried to high five Bartles and slapped Lisa's bum.

Hexham weather

Too busy at work to squeeze in 22km this morning so just ran straight to work in 58:09. Planned to run home to make up the kms but in the end I couldn't be arsed.

Oooh, 2 new bets with the Tiger:

1. $50 on him not going sub 34:10 at Gold Coast.
2. $50 on Mo beating Lagat in the 5000m at the Olympics. Wasn't discussed but I'm declaring now that if Lagat fails to qualify for the US team I win.

HuRTS 45min tempo

The cold front held off until 2.30pm thank god so we managed our session in sunshine and relative warmth.

Bartles went straight to the front and disappeared out of sight running very quickly. I ran with Macca and a resurgent Clyde still going pretty well as we hit the Stone Gates in 10:11 but my legs were like lead weights and I couldn't have turned them over any quicker. This was shortly proved when my cap blew off approaching circular quay. I spent 10s chasing it to pick it up and, try as I might, I couldn't bridge the gap back to Macca and Clyde. Turned just before the second speed bumps and ran back with M&C, me doing most of the work. Kept on trying to drop them but to no avail. Clyde played a Get Out of Jail Free card by claiming he was going to stop at Mrs Macs Chair but then just continuing on. Eventually pulled ahead up the hills to finish in 44:22, big negative split and 10:00 for the final gate to gates. 3:32 average pace for the 12.5km.

Clyde finished shortly after. Macca (who has never met Clyde) looked dazed and confused, wondering who the 80kg bloke was who had just dropped him on the hills! Bartles came in on 45:00 running very well. Good to see Tucks back out and MC (running 12km at a pace quicker than his North Head 10km) impressing all the ladies with his injured hand.

I need a rest soon. Constantly tired when running at the mo.

Easy recovery

Just an easy run home in 58:53. Stared at a lunar eclipse running down Parriwi Road.

Final long one?

Out at 5.45am this week with Big Sam, JB and Macca for what could be the final long run prior to GCM. Legs felt very heavy this morning after yesterday and, to be honest, it was just a question of putting one foot in front of the other for the first few km desperately waiting for Narrabeen where I could take the first gel. Felt a bit better after that. Pretty damp around the lake and we had no plans to pick the pace up over the final 10km but of course we did out of instinct - the first 5 of them being just over 4:00 per km and the last 5 just under. Good chat all the way though even when picking the pace up with the boys all running well after tough races yesterday. All up 36.8km in 2:38:33 (4:18's).

Came back to see some great results from Eugene in the Prefontaine Classic. Mo winning the 5000m in 12:56 and beating Bekele and all the Kenyans in the process. Collis ran a great PB of 13:10 with Mottram well back. My favourite female athlete, Tirunesh Dibaba, also won the 10,000m by a whisker - no doubt relying on her kick. Can't wait to see the races.

Bad news was that I got an email from Dad yesterday claiming that he was checking his old running diaries and discovered he ran a 10km in South Shields in 1988 (aged 46) in 32:04. All sounds very dodgy to me but I guess I have to trust him, given he's my Dad.

Big Saturday

First up an early rise for the North Head Striders 10km. I'd had a few beers at Friday night work drinks and wasn't the best at 5.45am. Felt fine when I got there though doing a warm up with MC, Mr Ace, et al. I was pacing Rob C and we had a few others along for the ride too, including Liz Miller and John Bowe. Had fun shouting at the front guys and there was the usual battle between Bartles, Scotty, Bleasel and Tongey. The aim was to get through 10km in 38 mins and we set a course for that. We seemed well up in the first 5km going through each km in about 3:41/3:42 but I noticed the Garmin was increasingly beeping shorter of the official km mark each time. It was muggy today and the second 5km slowed but still on pace overall according to the Garmin. Unfortunately, the Garmin measured the course at 10.2km and Rob missed his target running 38:35. I think Action may need to get his measuring wheel out as everyone came back with the same measurement. Still, it was a nice start to the day.

Then on to Miranda after watching Billy's team sneak a 2-2 draw against Brookvale in a thriller. The kids were on at 12noon in light rain. It then got heavier and heavier. By 3pm the course was well churned up and runners were slipping over on every tight corner. I ran 3rd leg of the 4x4km relay for the Open team. Went off a bit too fast chasing down the two runners in front of me and paid for it on the hills on the second loop. Ended up with 13:39 which was OK but nothing special. Great news though was that a strong final leg from Tongey brought us back to 3rd place overall! This is the best result the Striders have ever achieved. We'd have won the Over 35's if we'd entered that team (we're all over 35 - our average age is a scary 44) but our official Over 35's team (consisting of Timmy, Nick B, Andrew Wilson and CT running a second leg) was 3rd too.

Some other sporadic results were:

Chadi: 13:20
Tongey: 13:23
CT: 13:29
Nick Cope: 13:34
Richie Roberts: 13:40
Chamkaur: 13:44
Keith: 13:49
Sean Williams: 14:12
Tiger: 14:42
Timmy: 15:27
Laura: 15:34 (Oh Laura, why couldn't you find 8 more seconds and make my year!)

Love these events. Great atmosphere and a smattering of world class athletes too. Harry Summers (a 28:13 10km runner) ran 12:22 looking very easy but fastest time of the day was James Nipperess (an 8:35 3000m Steeplechaser) who ran 12:13. I guess the course and distance aligned with his pet event.

Finally, many thanks to Laura's mum for her fantastic scones with jam and cream. A perfect post race recovery. Unfortunately Timmy had drunk all the tea before I arrived.

Friday amble

Easy run in to work in 57:53. I reckon part of the reason I'm feeling better in the mornings is my improved nutrition. Last might was a Crust Supreme pizza (less the olives and half of the final slice) followed by a large heaped bowl of rhubarb crumble and ice cream, swilled down with two Coopers Pale Ale. Tiger, do I win?

Ran up Parriwi Road where this cyclist overtakes me and slows down to start studying my running form. Thought it was a bit weird until I realised it was Mark Green from The Body Mechanic! Good chat with him for a few minutes before he rode on.

111km for week. Solid off only 6 days. One more big one before I start to wind down.

HuRTS Hickson Road

The old session. I was in the front group with CT, J-Fen, Big Sam (running very well), Andy, Enda and a few others with MC taking it easy in the second group in prep for North Head and his big showdown with Timmy.

Felt good again today following a massage with Amanda this morning. We all nearly died on the first rep narrowly avoiding a car and I couldn't tell where the official end spot is with roadworks going on so the time was off. Settled into it after that with CT pushing me all the way and making a break on the final one.

Times were:

3:48 (off)
3:31
3:39 (still slightly dodge)
3:31
3:36 (about right)

Jog back for 11km all up.

Wednesday MLR

3.4km tempo with the kids (Billy, who is getting stronger every run, 15:46, Bec, 17:03) around the Golf Course from home. Then ran to work via Queenscliff lagoon. Felt pretty good today although some of those hills are pretty tough.

All up 22km in 1:39:46 (4:32's).

HuRTS 14 x 3mins

Big crowd today with lots of the speedsters upfront. Fast Charlie, J-Fen, Macca, Fats, Young Timmy, the mystery fast chap who no-one knows the name of, Truscott, Bartles, Ray, MC, Big Sam, Mr Ace plus a host of GCM participants like Sonya, Emma, Indrajeet and Laura. Birthday boy Tucks was sipping wine in the leagues club, JB was flying solo and Kanser was having another rest day but otherwise pretty much everyone in attendance.

I felt OK in the ,owning but after a couple of reps my legs felt like lead. Still settled into a pace of 3:20's or thereabouts with everyone trailing in CT's wake. Macca and I briefly trailed in Fats' wake until he gave us a taste of one of Amanda's vegetarian curries and his recent home brew. I picked up the pace over the final 5 reps running 3:10's or quicker. Legs felt just generally fatigued at this stage but warmed up. Cadence was good.

Pretty tired this arvo. In fact, I feel permanently knackered at the moment. But that's marathon training.

No Geb

Just an easy run home at the end of the day in 59:29. Need a massage on my poor hip flexors.

Bec won the 800m in her School Athletics Carnival today. Thing is she came home disappointed because I told her this morning she should try to get under 3 mins. She ran 3:04. When I told her I was proud of her and would put it on my Blog she cheered up no end. So here you go. This Blog is spreading happiness.

Go Geb!

With news of Macca and my infamous long run reaching far and wide, I was up at 6am this morning to meet Macca along with JB, Bartles, Craig Mac and his Irish mate Tom Buckley Thank God Enda and POD didn't know about this chap as he'd have shown 80% of the Irish team a clean pair of heels if he'd run last weekend.

Very cold to start but soon warmed a bit and it was a pretty uneventful easy paced 25km chatting until the end of Narrabeen Lake when we started to speed up. From then it was a 37:45 final 10km, pushing it a bit through Dee Why to finish in 2:32:59 for the 36.8km (4:09's). Felt great this morning after yesterday's rest day. All the boys looking strong with Bartles in particular very impressive given this was 11km further than his longest run all year.

Spent most of the final 10km considering the palindrome that is The Voice contestant Rachael Leahcar. Tried to think of other music palindromes but could only come up with Abba. I was pretty tired mind and the brain slows down when the legs speed up.

Run home

Buggered at work. Found myself at home at 3.45pm so ran back to work in 58:24. Bit average feeling.

Now out with the boys for the Striders dinner. Could be a big night...

Somehow managed to cobble together 90km for the week.

HuRTS 400m reps

The smallest and most select group today of Bartles, Young Timmy, Pete W (telling me that he's decided that the way to beat Timmy is to train like Timmy) and myself.

First rain of May and pretty cold but Rushcutters was as pristine as ever. Straight into it and for every rep Timmy and Bartles would go out hard with me chasing them with Pete. For most reps I'd nudge ahead of Bartles by the end other than a couple which he held on for and the last when both he and Timmy were burglars. I had a go at Timmy about this and he got very upset. I've never seen him lost for words before.

Reps were very consistent but noticeably down on the last time we did this. No doubt SMH Half still in our legs. Amazing how many people I've heard from who are still suffering the after-effects of it.

69, 69, 68, 69, 68, 68, 68, 69, 68, 69

I like the 400's. Not while doing them of course, but you recover fairly quickly and feel virtuous.

Workout Wednesday

Watched Billy coming 17th in Zone XC this morning. He was in 10th at halfway but obviously has his Dad's stamina.

Then ran to work easily in 58:24 feeling as though I'm finally recovering from the weekend. Beaut of a day. But stuffed at work.