Super long Sunday

A few hours sleep then out this morning with Fats, Macca and Ray for what we thought would be 36km. Pace was fairly solid from the start and I felt surprisingly OK.

Then at Cromer Golf Course, after jumping the fence, some grumpy golfers turned us back telling us there was no through path, so we had to retrace our steps to Narrabeen. Pace picked up to sub4's from there but to be honest I was holding on the whole way. Eventually at Campbell Pde (36km) I persuaded Fats and Macca I needed water and would only jog home. Thankfully, they agreed.

All up 38.5km in 2:45:42 (4:19's). Absolutely shafted now.

State 5000m

Great crowd of HuRT Squad runners with Barts, Andy, Kanser, Ray and Laura all running. Watched a really good tussle between Andy, Kanser and Ray in the C race as Barts and I warmed up. Got dead nervous then we were off.

Hammie had been feeling fine courtesy of some Voltaren (I think the issue is some deep tissue swelling in the glute) and was feeling very bouncy after plenty of rest so decided to commit early on. Followed Cale Bowd and Bryce Courtenay Pierce Brosnan Coles Sinclair for a couple of laps before they eased ahead when a couple of other chaps came past, so tagged onto them. Went through 1km in about 3:01, 2km in 6:06 and 3km in 9:15 so knew a good time was on but that the pace was generally slowing. My brain is a bit mushy as to what happened after that but I figured I needed a strong last lap and was lucky enough to have Jim Perrett just in front of me with a lap to go. Went past him on the back straight and had a really good tussle the whole way home with him edging ahead on the line.

Very happy with the time. Always good to get a PB after many years of racing and a nice touch to have my Dad lap counting for me on a night when I equalled (but did not beat) his PB. I ended up with 15:36:57. Unfortunately they only had hand-timing back in them days and Dad doesn't remember the decimal (I'm guessing because it was .9) so we have to call it a draw for now.

Laura looked very strong on the women's A race in setting a 20s PB and great to watch the men's A race with my pick (Dave Byrne) being edged on the line by James Connor.

Now 6hours sleep after a party before the long run with the boys.

Friday ramble

11km around the city with Ben O'B, John Bowe and a couple of other tri blokes. Dead easy. Hammie fine but I'd taken Voltaren.

Oscar Pistorius

Easy 7km jog to the Toyota Garage before getting a cab the rest of the way home. Super sensitive as to the hammie so couldn't really tell whether all good or not. Still planning on racing tomorrow night.

Tell Charles I'm on my way

Joined Macca, Barts, Fats and CT for the 6.30am group for the Mosman Reversed STaR but from the start my hammy was restricted and got tighter along the hilly route. I was also struggling to stay with the boys so pulled the pin at 13km and got a taxi home.

Then slept for another 3 hours this morning and an hour this afternoon. I think my body is telling me something. Gonna take it easy to sort out the hammy before it deteriorates.

Hungover Saturday

Too many beers last night to do anything more than a gentle 10km this arvo in 44:03.

Not too bad

Gentle run to work. Actually felt OK. Left hammy sore though and restricted full range of movement.

116km for the week but some good quality stuff in there.

Forgot to mention about my warmdown with Barts last night. A couple months ago we were doing a long run through Castlecrag when Barts casually mutters "snake" while pointing to this long-toothed yellow thing curled in the middle of the road that I was about to step on. Well, last night we did a loop of the horse-track at Homebush when this rat runs out in front of us. Well, I've never heard Barts squeal so high-pitched or leap about so madly. It was like jogging with a 3yr old girl. Wish I'd had my camera.

Great photo I was sent yesterday. Love the look of the old school cyclists. Not sure about the chap on the corner getting a bit too excited.

2km Time Trial

Out for the haul over to Homebush in rush hour with Barts. Traffic meant we were half an hour late but Tiger was being generous and allowed us a good warm up. Did about 3km including a few strides then we were into it. Megsy was to take us through 800m in 2:20 and Gary to carry on at the same pace after for as long as he could be arsed.

It was pretty windy down the back straight and on he second lap I felt it was getting too comfortable so pushed ahead with Gary coming past in the home straight and Barts just behind. Gary then gapped me a bit and I struggled through the next 600m (with the lap splits showing). He stepped off the track at 1400m and Barts was about 2s back at this stage so I was solo for the final 600m. Had a good last lap though (67.x) to bring a bit of respectability to the time. Finished in 5:53.1. Was secretly hoping for 5:48 but I didn't have the confidence to go with Gary at 800m. Barts also had a good last lap to finish in 5:57.

Lap splits went:

1:10, 2:20, 3:33, 4:45, 5:53.

Still think the fitness is there as it's been a very big week.

7km warmdown with Barts for 12km all up. Thanks to Barts (who was even more nervous than me beforehand), Gary and Megsy for joining in. Megsy looks a class act running at pace.

Dropping like flies

Top of left hammy was stiff for the last 3 reps yesterday. Got worse in the evening and was very sore this morning. Did strength with Carl this morning but all upper body and core to avoid any pressure on the hammy. Just did a 7km plod at lunchtime to avoid having to buy CT a bottle of Moet and hammy a bit better after. Then saw the Tiger who abused me with needles like a voodoo doll and have to say it's feeling a lot better now. So the 2km TT tomorrow is still on.

Timmy threatening to drop out of Six Foot. We're dropping like flies.

HuRTS 14 x 3 mins

EaMo will have to start watching his back. Sounds like Timmy is going to do a Richard 3rd on him after the latest attempt of the Irish to steal back the Churchill/Sands trophy. Poor Sammy ended up in Manly hospital today after 2 reps (photo below). Good luck on the recovery mate.

Big crowd, C.T. showing us how it's done. Ran with Barts most of the way. Felt heavy-legged to start with but rolled through fine by the end basically averaging gate to gates (910m) for the 3mins. Great to see Durante out there. Also very impressed by Bart's (the apostrophe is key) final rep where we ran toe to toe at 3:10 pace. This from a guy who claims he couldn't run quicker than 5min kms 12 months ago. Could be an early call for HuRTS Improver of the Year.

Maggsie's Monday

Usual route with a big crowd. 16km untimed. Stiff and sore from the weekend.

Maggie's first day at school today. 4 down, one to go. She was pumped.

Centennial Sunday

Drove Macca over to Kanser's and we started the run from there. Met Timmy, Ray, Laura, Enda, C.T. and Fats at the kiosk before doing a couple of loops of the park, then headed down to Coogee and did a great run along the coast to Bronte before climbing back to Queens Park. purple of loops of the park bumping into Ray and J-Fen (who upped the pace) then back to Dave's for some top bacon & egg sarnies, tea, melon, fizzy lime juice, the works.

32.6km all up. Quick final few kms. 4:30 average all up.

Strider 10km Homebush - 5th in 33:52

Got up early to pick Dicky up as we planned on doing a longer warm up (5km). It was pissing with rain and had been for 24 hours but very cool temps for February. The course was sodden with huge puddles around the horse track which meant diverting onto the soft gravel or wading through the ankle deep water. Really appreciated the warm up though as I'd ironed out all the aches and stiffness before the start.

Good crowd with Dave Criniti, Robin Whitelely, CT, Fats, Craig Mc, Sam Walker, the Horne and Brendan Davies all in attendance. Had a good chat with the lads (Timmy looking very nervous) and off we went. Funny start as everyone stormed off and I was we'll back but then picked up a lot of places in the second km to be running alongside Robin and Sam. I think the long warm up avoided the excitable start with inevitable 2km slowdown.

CT and Dave jumped ahead at the start and Sam and Robin had closed the gap by 2km and pulled ahead of me by 30m in the process. I think Brendan was right behind at this stage but I was basically running solo from here on. At 5km on the switchbacks I could see that Brendan and Fats were about 60m behind and was worried as I knew those 2 would be competitive and push each other along - so I made a concerted effort to go hard until the top of the hill. From here I was just concentrating on getting under 34mins and knew it would be close. Used CT up ahead as someone to chase and pleased to come in with a few seconds to spare. Felt great in the second half. Splits went: 3:12, 3:19, 3:19, 3:25, 3:29, 3:18, 3:26, 3:21, 3:23, 3:23 (18s - measured 10.1km).

Some great battles out there. Timmy did enough to hold off Laura and Elvis but obviously made a real effort in doing so but fair play to him. Kanser missed the start by 20s (surprise surprise). Macca ran as solid as ever and has been given some impetus for Six Foot by an ill conceived goading from Elvis, who seems to be specialising in this.

A good morning was topped off by winning the spot prize which I swapped with Timmy for my $20 bet.

5km warm up and down 20km all up.

Plod

7.5km plod around Manly early doors with a few strides once I'd got out of shuffle mode.

Bloody humid. If it's like this tomorrow the rust buster at Homebush will be brutal.

65.0kg after brekkie this morning.

Ahh, just reliving one of the happiest days of my life...

HuRTS 10 x 400m

Or, the Return of Inside Lane Kane.

But to be fair to the big fella, he was flying today and seems to have hit a rich seam of form.

Big turnout on a lovely day, if a bit humid. But for this sort of session and bit of heat and humidity is actually beneficial as it loosens the legs. Vlad, Barts, Kanser, J-Fen, Big Blue John, MC, Enda, Timmy, Killa (last session before emigration) and Dicky G all in attendance. I led the first two, tucked in behind Vlad and Barts on the third (when I thought - here we go again) but they quickened the pace a bit and it was much easier following. I should do it more. We took turns like this for the rest of the session with Kanser and Big Blue John also sharing the pace. Times were:

69, 68, 67, 68, 67, 68, 67, 67, 66, 66.

All off a rolling 2 minutes. MC told everyone off for running too fast after the second rep, which gave us all a good giggle. It's not like anyone (including himself) slowed down.

Long warmdown to Darling Point and back with Barts after. Planning a 2km time trial for next week.

Also 4km with Billy very easy this morning for 15km all up today.

Ran in my new Elixir 8's which I'm disappointed with. Aggravated my left achilles. Over the past 12 months I've gone from Elixir 6's, through 7's to 8's. why do they mess around with a good formula?

Wednesday MLR

Strength with Carl early doors this morning. Legs a'wobbly again.

18.6km usual Wednesday route nice and easy with MC, JW, French Ben, Jeet, Glenn and Elvis. Had some pest loitering around us when circling Centennial and I was ready to call the cops but MC said not to bother as he reckoned we'd all easily outrun him if things got dicey.

Bianca massage late arvo. Forgotten how good she is. Brought tears to the eyes.

Now working late to catch up...

HuRTS 4 x 10mins

Typical Sydney turn-out in a damp day. Irony was most of those missing were English or Irish.

Didn't want to go full-bore on a Tuesday again and Fats, Macca and Barts obviously had the same plan. Ran with James E on rep 1 to the footpath short of Rabbie (3:38's). Back in 9:25 (3:29's). Bit further going past Rabbie with Barts on rep 3 (3:33's) and back in 9:52 (3:30's).

3km warm down for 15km all up.

And the heavens opened

Pissed down in the Blue Mountains so we came back early. Headed out for a large loop around Manly before picking up chocolate, milk and bread in the Fairlight shops (we feed our kids well). Quietest I've ever seen Manly seafront on a public holiday. But although teeming with rain, it was quite warm and pleasant enough to run in. Felt great today. 13km in 54:50 (4:13's). Finished by running up Sydney Road.

Fascinating fact #1, I've never run up Sydney Rd from Manly until today.

More exciting news tomorrow.

Slowest run ever

Ran out to Evans Lookout then realised there was a cliff top route from there to Govett's Leap and beyond to Popes Glen Track which lead straight back to our campsite. Hadn't reckoned on it being steps the whole way and creek crossings which, given all the overnight rain, had turned into torrents. Nearly got swept off into the Grose Valley 500m below. After a few 8min kms I ended back at the campsite and did the same again, but turning back the way I came from Evans Lookout and avoiding the bush bash.

25 kms in 2:12. Beautiful weather for running - cool, still and damp.

Australia Day

8km plod early doors before heading up to them there mount'ns.

Not the Friday Swim Squad

Out for the usual harbourside route with Big Sam, KiltedScot (on Burns Day, although he was unaware he runs past Rabbie at least 6 times a week), Aidan, Serious Simon and Indrajeet. Very easy pace on a warm and humid day until the final 4km when Aidan picked the pace up.

Big Sam and I had a great laugh running by the ABC Pool on the way out. We saw the legendary Friday swim squad alright - all standing around in the shallow end of the pool having a chat and admiring the boys sunning themselves on the side!

16km all up and 123km for the week. Handled the mileage much better this week - helped in large part by easing off on Tuesday.

HuRTS 8 x 800m

Not sure what was going on today. I'm usually the world's most boring runner. Pretty much know what pace I'm going to be going at and tend to be very consistent and not vary the pace much. Well, that wasn't the case today. Felt fantastic on the first three reps and breezed through them running with Vlad or just in front - Barts saying I was looking very bouncy. Then on the 4th my legs felt dead, Barts and Vlad were 4s in front and I couldn't do anything about it. Was ready to pull out but told myself to HTFU and make sure none on the next 4 were any slower than that one. Toiled away after that and achieved the aim but it wasn't pretty and felt nothing like I did on the first 3. Times were:

2:25, 2:24, 2:26, 2:29, 2:28, 2:27, 2:28, 2:22

Not sure why I bonked on rep 4. Maybe it was doing squats with weights yesterday. Maybe it was the Tiger's needles. Maybe I got carried away running with Vlad the Superstar on the first 3 reps.

Not a bad session in the end. The most positive thing is that I'm hoping that when I ease off the heavy training load sessions like this will feel like the first 3 reps but all the way through.

Good crowd out today on a warm one. Rests were 90s off MC's time. Rare showing by Enda who's very presence seemed to mess with Young Timmy's head. Great to watch MrAce and Elvis going eyeball to eyeball on the final rep.

Sense prevails

Well, I'm pleased to say that despite the efforts of Mr Neutral and Timmy's Chinese spy, Yu Wort Mei, the young fella finally agreed to the 3 min bet. I've been conned but it's a season starter.

Did an hour strength training with Carl this morning - loads of weights which had my legs trembling all morning. Headed out with MC, Big Sam, Rob C, the KiltedScot and Serious Simon for the usual Wednesday route. Was knackered the whole way but nice run with the lads nonetheless.

Saw the Tiger this arvo who stuck some more needles in my ass. Never look forward to that bit. Only consolation was him acknowledging (in flagrant breach of the Hypocratic Oath) that I handle the needles much better than Kanser, who in turn handles the needles better than the ultimate needle pussy - Fats. I held back the sobs after hearing that. Who'd have known it. I am the hard man after all.

The shame of Young Timmy

Today was the 45min tempo. Still tired from the weekend so took it easier. Ran with MC, Ben O'B and Macca on the way out and Macca and the chap from AMP(?) who always finishes fast on the way back. 11.81km in 44:12 (3:45's).

I'm very disappointed to say that last night Young Timmy brought shame upon himself. We were having the usual banter about bets on the 10km race at Homebush in 10 days and remarking on how close our bets usually are. Now I have traditionally offered him 80s and we normally finish within a few seconds of that mark so that's where I started my offer last night. He went though a list of excuses as long as his arm and, dare I say it, sounded right like a whingeing pom. So, to end the conversation and move on I relented and agreed to give him a 3 minute(!) headstart. And now he won't even take that!!!!

Just to lay down a few stats:

1. My training this month is almost identical to Jan 2012 (check the blog) - running every day, building a base, getting tired but knowing it's for benefit in 3-4 months.

2. Timmy tried to train through Xmas this year (albeit not with great success) but certainly more successful than last year (check his blog).

3. In the Feb Homebush race last year I ran 34:33 and Timmy 36:53. (Just noticed that Michael Ho - who was just behind me in training today - smashed me in the Feb race last year)

4. Look at my post from Feb 26th last year. Timmy had his bad turn trying to do a Sunday run on the trails and had his Elvis moment with me forced to pick him up in the car. Yet 3 weeks earlier (with 3 weeks less training in the bank) he was able to run 36:53. So any claim of his that he'll only run 38:xx next week needs to be evaluated in that light.

So I will open it to the court of public opinion. If you think I'm being unfair offering 3 minutes, let me know and why.

Timmy, yesterday:

Manic Monday

Very slow jog into work. The first 3km were agony. But 'tis done.

Middle Harbour Picnic

Great ad hoc 6.30am group arranged today of Fats, Barts, Ray, Macca, Andy, Craig Mc and Irish Tom his coach. All sub 2:40 men so the pace was always going to be solid. What I'd forgotten is just how tough this course is with 3 monster hills - the first up Warringah Rd from Roseville Bridge (3km), the second up Parriwi Rd (1.6km) and the third up from Balmoral Beach (don't know how long but bloody steep). Fats killed us all on all three. But it's not just about the classified climbs, there's undulations the whole way.

Ended up with 29.2km averaging 4:24's which is quick for the course. The final 11km averaged 4:04's.

Absolutely rogered at the end. Must take this week easy as that's a big weekend for me. Don't want to get injured now.

Not too tired to beat Dad 5-4 in matchplay at Wakehurst GC this afternoon. Played well for once. Beginning to enjoy this golf malarkey. Alec, if you're reading you'll be pleased to know it came down to the final putt which I sunk from 3' for the win. Hahahahaha! Dad was upset all afternoon.

Another tough Manly

Usual hilly 13km route run as a tempo. Dreaded it today feeling very sorry for myself beforehand and expecting something around 55mins. Then did the first km in 3:31 feeling comfortable and it continued on that way. Felt in control with the form holding well and concentrated on cadence when getting tired. Usual tough km between 5 and 6km. Ended up with another near 1 minute PB of 50:20 (3:55's). I'll crack that 50min barrier soon which I thought would take me months when I ran 52 odd 3 weeks ago.

3:31, 3:43, 3:51, 4:02, 3:36, 3:46, 3:51, 3:36, 3:57, 4:47, 4:16, 4:15, 3:09 (870m).

2km warm up and down for 17km.

Sydney's hottest day ever

45C at 2pm in the City. I didn't realise it was this hot until about 2km in. Cut short at 9km when I thought my eyeballs were going to explode.

110km for the week.

Making it up as I go along

Was too tired and sore to do the hilly tempo or 400m reps. So just decided on the flat 12km route to Shelley beach. Ran with Billy on his bike. But only had limited time, am bored of plodding and going slow is as painful as running quicker so I just increased the pace the whole way. Legs to tight to stretch out so have to increase the cadence instead. Km times were:

4:31, 4:24, 4:18, 3:58, 3:52, 3:51, 3:46, 3:50, 3:47, 3:42, 3:52, 3:45(pace).

All up 11.75km in 46:40 (3:58 average).

Without doubt a grey run by what the hell.

Sore, tired and struggling

Busy day at work so couldn't get out at lunch. Instead it was a run home. Haven't felt as stiff and sore in a long time. If it wasn't a PW, it was close to it. 62:03. Thing is, it didn't even feel that slow.

HuRTS 45 mins Fartlek

5km jog this morning while Billy did his set.

2km jog to St Mary's Gates then 45mins fartlek with Barts and Fats before the latter had his usual toilet break 4kms in. Actually he got about 400m further than usual.

Finished with 12.83km in 45:11 (average 3:31's). 10:16 for the final gate to gate. Hammies a bit tight but otherwise felt bouncy.

More good news as LF Charlie joins the Berlin crew.

Old times Monday

Well, it was like old times today, with Durante bouncing along, Timmy rolling his head, Kanser rolling his shoulders, Springer making an appearance, JW blathering away, Big Sam assuming the MC reprimanding role for anyone running too quick, Elvis having digs at Timmy etc etc.

I felt great after a virtual rest day yesterday banging along with a good high cadence in the second half. 15.5km averaging 4:24's but quicker on the return.

Fat Tom and pregnant Kirst. Pre-first kid, pre-running and pre-cares:

They all count

Way too many beers at Tucks' leaving do which involved Kirst and I stopping at Maisy's on the way home and me eating something that didn't agree with me. Or maybe it was a dodgy pint earlier on. So today has been spent mostly in bed but wandered out for 8km in the storms late this afternoon. 37mins.

The stragglers:

Evaporation

Met Macca, Kanser, Rob and Big Sam early doors for a long one. We decided to go long Saturday knowing it's Tucks' leaving drinks tonight and tomorrow morning may be a bit dusty. But, of course, thinks never quite go to plan and yesterday's quick beer in the ferry turned into 14 with Charlie and Sam. So I was pretty sensitive this morning but impressed to see Sam front up.

The route was straight up to Narrabeen and back via the Long Reef and the beaches. Easy pace to start with in the heat and humidity. Sam turned after 10km and Rob told us to push on after 14km which Macca took as a signal to start running 4:10's. I really struggled between 16km an 20km but Kanser gave me a gel which I took at 20km and from then it was a different story. Finished well running the final couple of kms under 4mins.

That's 8 consecutive long runs and they're starting to come together. 32km in 2:24 (4:30's).

Have you heard the one about...

Today the 8 runners comprised 5 Irishmen, 2 Englishmen and a Scot. Decided on the hills around Balls Head for a change and was nice. Very easy pace. 13km.

117km for the week. Tired.

Friday night ferry crew:

HuRTS 8 x 800m

Strength with Carl this morning including run there and back.

Lunch time was the HuRTS session at Rushcutters. MC has pinged his hammy again (he got excited when J-Fen sent an email yesterday saying he would go under 35mins for 10km this year "for sure"). Big group to organise so we split into two. I'm just dead tired before every run at the moment given the increased volume so was ready to cruise around today when CT shows up half way through the first rep. So I just tried to hang onto him for the rest of the reps, with decreasing success as they went on.

Rep times were:

2:36, 2:29, 2:26, 2:28, 2:24, 2:29, 2:26, 2:25.

Had a good stretch after and feel better now than I did this morning. Mentally tough though. Big crowd out there with Andy and Big Sam looking strong and Timmy showing a bit of discipline to get through the session after a relatively big week. I think Jamie's comments have kicked him into action.

Oh yeah...

Wednesday MLR

Usual route. My watch said 12.10pm but MC's watch is fast and he waits for no man. Caught the group (Rob C, Worswick, Big Sam, Laura, Em, KiltedScot, Andy, JB, Ben O'B etc.) by the top of Ocean St. Nice easy run from there feeling surprisingly OK. I think the extra few hours rest from training yesterday am makes a difference.

All up 18.52km in 83 something (4:33's).

Then the Tiger stuck more needles in my ass which made it go uncontrollably wobbly. Don't like the sensation but feels great after.

Photo for the day is of the latest Berlin recruits. CT is already getting the excuses in.

HuRTS 2 x 20mins

Got out early (7am) due to the predicted heat this arvo. Met Tucks, Kanser, Macca, Laura, Angus, Paul B and Kenny for the session at Opera House gates so that we could have a dip in the harbour for afters. Ran the 20mins up the hills to the St Mary's gates then returned stopping at 20mins before retracing our steps.

Managed 5.41km for the first rep (3:42's) and 5.44km (in 19:55) for the second rep (3:40's). Held on to Tucks until the gates for the first rep but he pulled a long way ahead after that. Really struggled today but it had nothing to do with heat - legs are just tired being in a heavy training block and I'm no good running fast early doors. At least it was consistent. Jumping into the harbour post run was heaven. Had to keep a close eye on Tucks mind.

Good news is that CT is now on board for Berlin bringing us up to 14. Will be a cracker.

Back to work

But it's not all that bad. Nice big group to run with at lunch that beats a solo 14km in Manly. And at least I get to stretch post run when going from work - without 5 kids jumping on my back the moment I walk through the door.

Today was 16.3km in 74mins chatting to MC, Andy, Big Sam and the Kilted Scot.
JSM in the arvo was like a mini-Hurts Squad meet with Kanser and Bart walking out as I was walking in.

MC was telling me he ran every day of his holiday and Timmy won't get close to him this year. On yesterday's form, my money may be on MC. Although I've got a feeling I've said that many times before and regretted it.

The Tigers who came to Tea

Had the pleasure of Kanser, Timmy, Tucks, Macca and Craig Mc's company this morning for the long run. Another beaut of a day but pretty warm even early doors. Did a flat route to Shelley then up and around North Head before coming back via Campbell Pde but with 4kms up to Seaforth then back tagged on at the end. Chatting all the way and 20km disappeared without being aware of it - so different to running solo. 30km all up in 2:17 (4:38's).

Tucks, Timmy and Dave were then shown up in the pool by my kids (Timmy now shying away from a biathlon showdown) before the latter two drank all my tea.

Beautiful one day...

14km slow but untimed. Did the first 4km with Billy before he headed off home. Plenty down on Manly beach.

Had a chat with Jamie Palmer (my 5km nemesis) and said hello to Angus Mc and 1:49 man Jarrod West, looking very smooth.

Tough Manly

Did the hilly 13km route again, dreading it because of the heat today. Started off quicker (3:37, 3:49 and 3:47) but then on the very tough 4th km only managed 4:12 and I was ready to give up. However, 5th, 6th and 7th kms were all quicker than last week so perhaps the strength work is paying off (3:36, 3:50 and 3:55).

Finished over a minute quicker than last week in 51:14 (4:00kms average) so very happy given the conditions.

2km warm up and warm down for 17km all up and 110km for the week.

Easy peasy

11.2km at 4:24 pace with Maggie and Charlie on their bikes to Campbell Pde and back after doing some laps. Challenged Charlie to a race for one lap - I did 2:03 and him 2:14. He was with me until half way when I pushed him wide onto the grass and he lost his momentum. He'll learn.

Mosman strength

Out early with Macca for a jog to Mosman and then at the top of Parriwi Rd (5km) we started a 10km faster section. Roughly followed the Mini-Mos 10km route so it was tough with plenty of little hills. Splits were:

4:06, 3:44, 3:47, 3:52, 3:54, 3:50, 3:51, 3:49, 3:57, 3:57. So 38:47.

Then the 6km jog home for 21.1km all up in 1:32:08 (4:22's).

Macca as tough as ever not giving me a moment's respite. Knackered now and I've got strength with Carl at 11.30am.

2012 in Review

Saturday was 10.4km easy before driving to Peats Ridge.

Sunday was 25km on the beautiful trails of Glenworth Valley at Peat's Ridge Festival. Bumped into Russell at the Festival and tentatively arranged to meet him but he was a no-show. 2 hours so very slow but it was hot and all trails and I'd been partying it up.

Monday was 11.4km on similar trails in 52mins.

Today was the usual 14km Manly route in 62:01 - 31:00 on the way out and 31:01 on the way back. Boringly consistent.

Not sure what to make of 2012. Only one PB - being that in the marathon at Gold Coast but a few other "close-to" PB's. The biggest disappointment was not running a good 10km time - the distance I judge form on most. I was in good form in May but got sick just before the State 10km when I reckon I may have PB'ed. Top 3 races were:

1. Novice Cross Country. 3rd in a tough, close race. Ran a PB and beat some good names.

2. JPMorgan CC. Came back from hammie problems and ran my second fastest time to finish 4th. Tucks was too strong but had a great run himself.

3. SMH Half marathon. Fell apart towards the end but close to the PB on a tough course. And I reckon my PB was set on a short course in any case.

Didn't put GC Marathon in the top 3 as I missed my aim (albeit only by 1 second) but it was fairly conservative in any case. I've yet to attack a marathon, still being too scared of the distance. Having said that, I was probably fittest at that point in the year, having done some great long runs with Macca in the lead up. We'll be replicating that this year but I also want to gradually increase the base mileage. Out with him tomorrow morning for 20km with some fast bits.

Funny old day

Spent most of the day driving to Peats Ridge Festival with my boy Charlie, getting in through security tighter than the London Olympics, setting up the tent then driving home. Will head there for 3 days with the whole family tomorrow. It's Bec's (eldest daughter) and Katie's (sister) birthday today so we had dinner booked at Ribs and Rumps. Managed to squeeze in a half hour run so did the short Manly route (in reverse) hard in 27:30 which hurt, especially running head first into a Southerly buster along Manly beach (4:03) when I felt like I was standing still.

Had buffalo wings starter, 200g rump steak plus half lamb ribs and half pork ribs followed by chocolate cake. I can still hardly move. Just writing about it is making me want to vom. Should ensure I won't need to use the public toilets at the festival.

103km for the week. First ton in a while.

Up Lady Carrington

Not as rude as it sounds. Had my fill of rude last night watching series 1 of Game of Thrones.

Met Laura, the Tiger and Hamish Mc for 20km on a lovely bush track. Very easy but time passed quickly. 1:35 (4:48's).

Boxing Day

Out with Billy on his new bike (a message for his avid followers - he'll be running again soon). His new bike is a Radius Neo - pretty lightweight with 21 gears. It means he now waits for me even when I'm running at pace. Did the 14km route. Have gotten really bored just doing this steady running so asked Billy to pace me for the 2.5km from Shelley Beach to the Queenscliff bridge which took 8:48 (3:30's). Felt much better for stretching the legs.

Had a quick chat with Thamal at Shelley who has struggled with injury and saw Tony Wong at North Steyne. Otherwise pretty quiet out there.

In Dulci Jubilo

First ever run for me on Christmas Day. Same for Dad, and he's 70, so we're breaking new ground here. Just an easy 10km first thing in 42:55.

Spent the evening watching highlights from the Olympics on my Olympic Highlights Box Set DVDs. Got a bit emotional.

Christmas Eve

10km early doors with Bec on her bike before picking up the huge leg of ham and turkey. 43:20 (4:20's).

Silly Sunday Solo

Out at yet another party last night. I was sensible and walked home at 11.45pm. Kirst stayed out longer and eventually came in around 3.30am. This put paid to me getting out with Dicky at 6am as arranged or even the fallback of 7am. Eventually dragged myself out of bed at 8.30am by which time the temperature had risen and the sun was beating down.

If it hadn't been so hot, I hadn't got a hangover and I hadn't nailed myself on yesterday's run, I reckon I'd have felt pretty good today. As it was, I toiled to 27.8km in 2:08 (4:40's). Saw Eamo and Angus Mc out there.

Wobbly legged Saturday

Hilly and Bushy Saturday route giving it all I've got in 52:25. (4:05 pace). Through 10km in 40:09. Sounds slow but it's a fucking hard course. Legs cactus after.

Pussy 400's and needles in the ass

Bit of a cock up today. Kanser wanted to go to Rushcutters. I tried to change the session for the squad but don't think the email went through. Showed up alone with even Kanser pulling out. It was 32C, windy and there were some kids playing on the oval. Briefly thought about just jogging back to the office but guilt got the better of me. Marked out what I thought was roughly 400m (avoiding the kids - they scare me) and proceeded to run 10 but just with a 30m walk in between each one (30 seconds). I think it was about 410m but the times were abysmal. 76/77 for each. At the end of 10 I decided to do 2 more because I felt guilty. Wasn't even that puffed after 12 but slunked off back to the office with my tail between my legs.

Only good thing about the session was that I felt a lot better afterwards than beforehand, especially after a good stretch. Glutes felt magic. Tiger stuck some needles in my ass yesterday - I've been a bit of a sceptic on dry needling after he tried it in my hammies previously - but yesterday my glutes started spasming and felt completely released afterwards. So much so I was walking around like John Cleese all afternoon.

Couple of beers with Macca and maybe LF Charlie and Clive this evening. Not long before I can take a break from the booze.

Wednesday mixed bag

Knackered when the alarm woke me at 5.30am but dragged my ass to Carl's for the strength session. Quite a bit of upper body work, lots of core and a sustained spell on the hammies.

Then slogged over the bridges to work, bumping into the Gibson twins on the Harbour Bridge and telling them about HuRTS.

Now sat in Dolce eating a 3 egg omelette with extra sausage, orange juice and a flat white. Just what the doctor (at least the exercise physiologist) ordered after 2 hours of exercise. Beautiful morning.

HuRTS 4 x 10mins

Fair crowd today given the time of year. Felt knackered early on in the heat and humidity and ran with Dicky H and Kanser for the first rep letting Barts scuttle off ahead. Reached a little beyond the Art Gallery. 9:38 on return. Better on 3rd leg getting closer to Barts (with Smolly killing it) reaching level with the bubbler and then better still in 4th back in 9:20.

We were all cooked at this stage so did what HuRTS does best in summer with about 15 of us jumping in the harbour. 'Twas bliss. Then headed back to the office for Partners Xmas lunch of turkey, ham, prawns, all the trimmings, 2 trifles and a glass of Pinot. More bliss.

Monday meander

16km Monday route with a group that started with about 8, swelled to about 15 and then diminished such that just JW and I finished. Felt good today. The foam roller does wonders. About 4:20 pace average.

Sunday solo

No-one to run with this morning so headed out early for 2 hours solo. As ever running solo I obsessed with the watch too much and ended up running too quick and feeling pretty tired by the end. Having said that, I would have coped with this pace over this distance easy pre-Gold Coast so makes you realise how much fitness you gain while marathon training. Pretty warm this morning mind and appreciated the jump in the pool after, even with the kids clambering all over me.

Just extended loops around Manly keeping it flat. Saw Pete W as usual and Bart looking as though he was moving. All up 27.24km in 1:55:14 (4:14's).

Elder brother Alec was over this weekend with his family and we managed a rare group shot.

2012 in Review

Sunday was 25km on the beautiful trails of Glenworth Valley at Peat's Ridge Festival. Bumped into Russell at the Festival and tentatively arranged to meet him but he was a no-show. 2 hours so very slow but it was hot and all trails and I'd been partying it up.

Monday was 11.4km on similar trails in 52mins.

Today was the usual 14km Manly route in 62:01 - 31:00 on the way out and 31:01 on the way back. Boringly consistent.

Not sure what to make of 2012. Only one PB - being that in the marathon at Gold Coast but a few other "close-to" PB's. The biggest disappointment was not running a good 10km time - the distance I judge form on most. I was in good form in May but got sick just before the State 10km when I reckon I may have PB'ed. Top 3 races were:

1. Novice Cross Country. 3rd in a tough, close race. Ran a PB and beat some good names.

2. JPMorgan CC. Came back from hammie problems and ran my second fastest time to finish 4th. Tucks was too strong but had a great run himself.

3. SMH Half marathon. Fell apart towards the end but close to the PB on a tough course. And I reckon my PB was set on a short course in any case.

Didn't put GC Marathon in the top 3 as I missed my aim (albeit only by 1 second) but it was fairly conservative in any case. I've yet to attack a marathon, still being too scared of the distance. Having said that, I was probably fittest at that point in the year, having done some great long runs with Macca in the lead up. We'll be replicating that this year but I also want to gradually increase the base mileage. Out with him tomorrow morning for 20km with some fas bits.

Sat hilly

Planned to get out with Dicky and the gang at 6am but Kirst rolling in drunk at 3am and proceeding to play loud music with her girlfriends until 4am put paid to that.

Got out at 7am for the Seaforth/Spit to Manly hilly 13km route. Pushed the hills and got the heart rate going. 57:30. Will be doing this route more regularly.

HuRT Squad Awards

Just an easy 12km with Kanser today running off the hangover. The first 2km were brutal but then started to feel like a normal person again.

Last night was a bit of a blur for me. Had my department Xmas lunch down at Wharf 2 so was drinking from 12.30pm. It's fair to say I didn't cover myself in glory. See Timmy's blog for details.

Anyway, full results were as follows:

Triathlon award:

Nominees included Sonya, John Binfield, Brendan Krone, Timmy and Clyde.

3rd place: Enda
2nd place: Fast Charlie
Winner: Pete Walker

Ultra runner of the Year

Nominees included Andy and Terrence.

3rd place: Fats
2nd place: Jonathan Worswick
Winner: Tucks

The HuRTS Spirit Award

Nominees included Timmy, Richie H, Mike Race, Bill Batt, Macca, Anna, J-Fen, Andy, Kanser and Enda.

3rd place: Ray
2nd pace: Me
Winner: MC

The Serg Award (Underachiever of the Year)

Nominees included Clyde, Kanser and Richie H.

3rd place: Mike
2nd place: Timmy
Winner: Fast Charlie

Most Improved

Nominees included Michael Ho, Macca, Angus, Emma, J-Fen, Anna, Andy and Fats.

3rd place: Rob C
2nd place: Mike Race
Winner: Indrajeet Aich

Female Performance of the Year

3rd place: Emma
2nd place: Anna
Winner: Laura

Male Performance of the Year

Nominees included Mike Race, me, Terrence and MC(!)

3rd place: Tucks
2nd place: Ray
Winner: Fats

Wednesday strength

Jogged to Carl's did a strength session with him then ran 11km at 4:40 pace to pick the car up from its service.

Will be seeing Carl weekly in a ploy to remain injury free.

Big Awards night tomorrow. Timmy has the odds but don't believe a jot of it.

HuRTS tempo

45mins. Felt refreshed, I think from running am yesterday instead of the usual pm. So set off quicker than recently with Barts and a fit looking triathlete who turned out to be Andy Cross, a chap I've had many close battles with (but, for once, usually come out on the winning side). He ran 17:57 recently at JPMorgan.

Felt comfy in the way out, Andy pushed the pace on the way back before stopping half way around Farm Cove. This left me and Barts to finish it off up the hills and I pushed myself too hard getting back in 44:50 for 12.9km (3:29's). Have felt average since. Silly as I promised myself recently not to do this.

Different Monday

Had to run to Oxford Falls early doors to pick up the car that Kirst had left at yesterday's BBQ after drinking too much wine, great lush that she is. Went up the beaches to Dee Why then through Cromer and up the brutal Beacon Hill.

Had a following wind most of the way so felt good. 13.7km in 61mins (4:29's). Was quicker until the hills started.

Sunday Morning

25km with Macca around and about in 1:52ish (4:30's). Canny warm like.

Holding it together

Yesterday was 15km easy with MC, Irish JB, Paul B and bumping into Hamburglar at the end.

Office Christmas Party in the evening. Very good night. Even danced (to Living on a Prayer). Got home at 3am then alarm went off at 5.30am and dragged my wretched body to Passmore Reserve where I watched and pitifully part participated in Bart and Frik's sub40 10km time trial. Fantastic result by them both running 39:40'ish. If Bart did more HuRTS he'd be up for Improver of the Year in Thursday's awards night - a bloke who claimed he couldn't run a km in under 5minutes 18 months ago is now smashing out sub4's and looking cruisy while doing so.

95kms last week. 91kms the week before.

HuRTS Pyramid

Small crowd on a beautiful day. MC, James E, Ben O'B, Enda, Kanser, the returning young Timmy, Rob C, Luke and girls Laura and Caroline was about it.

Ran from the front but to be honest felt pretty average with the legs just dead. MC and Enda ran very well and were just behind on each rep. But it was a beautiful day and a pleasure just to be out there.

Did 4.5km with Billy (Charlie and Mags on their bikes) this morning and at this stage of the season I'll count those extra kms so 16km all up.

Run home

Busy again at lunch so just a run home. Planned to take it very easy but felt pretty bouncy and ran a respectable 56:38.

Been checking out Billy's blog and have come to the realisation that Wordpress is much better than Blogger. Bit late now.

Hard run to work

Have a lunch on today so needed to replicate the session. Only option was to run hard into work. Which I hate, because it's so bloody hilly and hard. Satisfying afterwards mind.

Sunday I nearly stood on a snake. Today I nearly stood on an Eastern Water Dragon. Was just about to come over Spit Bridge when this big boy jumps out of the bushes almost under my feet. For the next 5m I ran, splay legged, trying to avoid him as he ran in front of me. In fact, it probably looked as though I was mimicking his running style.

Anyway, the run hurt like hell. But ended up with 50:21 so a pretty good time. Would have been nice to get under 50.

Sore Sunday

Pulled out of the Manly Dam 10km as I was being a pussy and was worried about turning an ankle trying to run that course fast. Ended up heading over to Willoughby after persuading Barts to run his local Striders long run. Well, it was 30km of bush and hills and my legs were shot by the end. In fact, got home and, not having eaten enough, completely zonked out on the sofa. 1:24 or so. Started with Flake, John Bowe, Mark F, Snaitch and Barts but by the end it was just Bart's and I with John a few minutes behind.

highlight of the run was running along a road in Castlecragwhen Bart's casually says "snake" while pointing to the ground. I'm wondering quizzically what he's on about before I notice I'm about to step on one, dodging it at the last moment.

Chores for rest of the day and now I'm the worlds tiredest man. But did manage to watch "City of God" tonight which I reckon rates 5 popcorns on the Timmy chart.

King of the Trails

Just an easy 14km in 100% humidity and 30C+ this morning. 62 mins. Much more pleasant along Manly beach though.

Massive congrats to Fats who came 2nd in the Kepler Challenge this morning and broke 5 hours for the first time. Tucks also did well on his first outing over there finishing 5th in 5:15. Had a text from Tucks this morning saying little more than "Fats is a beast!". I should challenge them both to a 1500m prior to HuRT Squad Awards night - hopefully they'll be a little buggered for a while.

HuRTS 900m reps

Over to Rushcutters on yet another hot day for 8 x 900m reps off a rolling 5 mins. Wasn't in the mood to kill myself and knew we'd all die in the heat so took it conservatively. Barts would do the first lap and I'd take over pace, swapping duties on the second lap and then we would reverse the responsibility on the next rep. That way we rolled through them OK.

Rep times went:

2:53, 2:53, 2:53, 2:51, 2:51, 2:51. 2:49, 2:39

Jogged back for 12km all up. MC ran very well averaging 2:55's being very close on many of the reps as did James E.

I'm in for Six Foot Track. Sole aim is to beat TB's PB.

Struggle city

Ran to work in 58:24. Felt very average the whole way. Far too humid or is this just an excuse? It's forecast to be 41C on Saturday. That's a valid excuse.

HuRTS 2 x 20mins

Fight! Fight! Fight! Fight!

Took me back 25 years to lunchtimes in the schoolyard today. MC and Rob were the school bullies and a chap cheating in his exams was the victim. In true lawyerly fashion I hid in the background and pretended to talk about the session.

The session was a toughie. MC called CQ too busy so we had to touch the Opera House gates and come back up the hills on each 20min rep. J-Fen flew off followed by Angus Mc and Barts while I followed next with Fats who drifted away from me slightly coming back around Farm Cove. Caught Barts near the end and finished the 20mins at 5.62km (3:33's). It was hot and humid, I was caked with sweat so tried to hold back a bit, knowing the second rep would be hard to maintain. Ran the second rep upfront with Barts and only pulled ahead slightly on the final hills finishing at 5.58km (3:35's).

Then the fighting began.

BTW, Billy now has a blog to record his training - BillytheBomb

Usual Monday

Standard Monday run with a big crowd, including MC, LF Charlie, Mr Ace, BW, Indrajeet, Kilted Scot, Worswick, Sonya, Emma and Caroline Sweeney who lasted longer than all but MC, Rob C and myself. I felt crap all the way and, notwithstanding Charlie's blog tried to slow it down. Was going to quit at CQ but I was in an interesting conversation at the time so carried on and ended up doing the whole 15.8km in dunno what. Felt knackered in the heat and, particularly, the humidity. I think people underestimate the impact of humidity - I reckon I'm still recovering from yesterday.

Manly Dam Style

Met up with Dicky G at 6am and we ran over to the Dam to do a loop replicating next week's trail race over the same course. As we started, Dicky takes a look at his watch and immediately darts off at a rate of knots. I'm trying to follow behind, checking every step to avoid rolling an ankle and puffing up the step hills and steps. The last 2km in particular were a killer. By the end of 10km around the Dam, I was knackered and rethinking any plans to race it next weekend. It really uses every muscle in your legs over that terrain.

We started jogging afterwards to recover and ended up along Manly beach, bumping into Macca so finished the final 4km with him too. Also saw Ben, Paul S, Chris Y and Pete Walker out there on a beautiful but humid day. I had bonked by the end - only 24km but felt like 34km.

Berlin Bound!

Knocked about by the bad cold which had me feeling very average since Tuesday, not helped by the start of silly season as the booze doesn't aid recovery.

Finally felt well enough to get out today for the usual route and, with a few days rest, the legs felt very fresh. 14.04km in 58:56 (4:12's).

Big news is that the Berlin trip has been confirmed, we've paid entries and booked accommodation. It's a great crowd of tourists - Kanser, Young Timmy, Enda, Tucks, Rob C, Macca, Barts, Big Sam, J-Fen, Renaud and my mate from Fairlight, Steve B. Berlin Marathon just happens to land smack in the middle of Oktoberfest so post marathon recovery will be down in Munich. Can't wait.

Jamie - fancy a short trip up to Berlin lat September?

HuRTS 45min tempo

Turned up to pick up my new HuRTS branded cap along with 50 others with the same idea. At least Mr Ace had a lighter backpack to run with.

Still crook so took it very easy. Ended up doing 11.47km in 44:43 (3:49's). Client dinner tonight. Client beers tomorrow. Client Christmas Party on Thursday. Not sure when I'm going to recover.

Sick boy

Ran in to work feeling crap all the way (59:25). Had a sore throat for the past 3 days and it got worse during the day, now feeling fluey so canned my planned double-up run home.

State relays

4 x 1500m relay with Ray, Kanser and Andy. We smashed the field. I ran the first leg and we'd already lapped one of the teams before I handed over to Andy.

Good fun. I was called out 4:18 when I handed over to Andy but it's so inaccurate on the official handover mark that it's impossible to tell what the official time would be. Makes me think I'd love to run a proper 1500m and with a competitive field I reckon I could get close to 4:15 which would be great. Will have to look at the ANSW timetable. Today was a blind time trial. I saw the clock on the laps and ran 65, 2:15, 3:26 then a 58s last 300m.

Massive appreciation to Dave who showed up despite a last minute booking to fly to see his Dad this afternoon and losing his wallet and phone on the way. It was almost a definition in stress for him this morning yet he still showed up and performed strongly for the team.

Beers and curry with Dicky G, Richard Banks and Hamburglar this evening. Great evening. Richie B seems to know every curryhouse owner in town and Hamburglar seems to know every loose female bar owner in town. Much fun.

Easy Friday

Just an easy 15.35km in 4:33's today with MC, Big Sam, Andy, Todd and a few others. Plenty of chat about Wednesday night. Got the relays on tomorrow morning but haven't thought about it properly yet. Kirst is away so I'm flying solo with the 5 kids this weekend. Not quite sure how I'll handle that out at SOPAC.

JPMorgan CC - 4th in 17:37

I just love this race. Gary Howard summed it up best by describing it as a school sports carnival for grown ups. Basically 8,000+ weekend warriors putting it on the line for work honours. That said, it's always won by a classy runner. This year Marty Dent smoked the field, but in previous years its been won by Youcef Abdi, Pat Carroll, Benny St, Paul Arthur, Wildman etc.

Did a very nervous warm up with Enda, Todd and Tucks then made my way to the start line to be greeted by literally dozens of HuRT Squad members. We were held for ages on the start line then the hooter went and the mad dash to the hill began. I felt like I was pushing hard but was surprised to see a group of 6 ahead of me - that group being behind Marty who flew away. Crasti was in the group but I didn't recognise the others. I was running with Tucks at this stage so normal service had resumed. Stayed with Tucks until 3km (having caught one of the group of 6 - we'd get them all bar Crasti by the end) but then he did exactly what he told me he was going to do and inexorably pulled away. We were still catching the group of 6 one by one though so I figured I hadn't blown up. It also still felt fast. By 4km I was up to 6th place and catching 5th. At the Fox Studios gates I'd caught 5th but he was running strongly with me. Tucks was about 80m ahead with the 3rd placed chap. I have to admit that when I caught the 5th placed chap, my sole thoughts were on keeping that position as you get mentioned on the JPMorgan website for 5th but nothing for 6th. Shallow, yes. Narcissistic, absolutely. Motivational, you betcha. But I look across and this bloke I'm tussling with for 5th place is a kid, and all I'm thinking is that I bet he's a better sprinter than me so I'd better go early. So I start going for it at the 5km mark. The kid sticks it out for a bit and then thankfully drops off, because I couldn't maintain that pace for much longer. But then, what do you know, but the bloke in 4th who Tucks has now dropped is suddenly in striking distance, so just like 2 years ago I just carry on the sprint and catch him on the final corner. Hell, even Tucks is now just up ahead. Stoked to cross the line in 17:37 - second fastest time ever and about 20s quicker than I was expecting.

What it taught me is that you can make up heaps of time in this race over the final mile (from 4km to the finish line). If I'd held pace I'd have run 17:5x - I managed to put 13s and 16s on the blokes I was running with at the Fox Studios gates (photo below). Also taught me how good Tucks is. He gets a lot of credit for his ultra trail performances but I think a lot of people don't appreciate how good he is on the shorter stuff too.

I was expecting J-Fen to figure strongly given how well he's been going in training but he was badly affected by antibiotics he was taking. He was in a very bad shape coming down the finishing straight with his legs buckling just before the line. Fair play to him though - he gutsed it out despite everything and must have been in a world of pain.

Some great performances out there. Special mentions to Andy, JB and Barts who all finished within 3 seconds of each other a shade over 18mins. But what about Laura - what a champ. Off virtually no training she runs only a few seconds slower than her winning time of last year to finish second. She's a big occasion performer.

Central governor performance of the day to MC for running 19:05. Lots of PBs out there today, including for Enda (another who always goes well in this race), Indrajeet and the KiltedScot.

Allens finished second in the Mixed team to KPMG, but Matt ran a great 19:17 and the girls ran out of their skins to finish either side of 23mins. Next year we'll get it.

At 4.8km:

The CEO and Chairman:



Me and Tucks, the latter looking more relaxed:



This is how painful it got for J-Fen (Enda about to strike):



You thought J-Fen looked pained? Check out Big Sam realising Mikey has taken him:

Getting nervous

A very easy 8km today with a few strides. Big crowd and plenty of chat and trash talking about tomorrow's race. Tucks disclosed his game plan "there's not much magic to it Tom, I just put a bit of effort in at 4km" and Kanser was coming up with all sorts of excuses as to why he couldn't run (and risk MC claiming a rare scalp). I fear Young Timmy is in the same boat.

I'm pretty psyched for this one and will just give it a good crack. Should be a great night.

Biding time

Just an easy 10km today with MC, Big Sam, Indrajeet, KiltedScot, J-Fen, Rob, JW and others. Don't like these pre-race runs, just feel nervously lethargic.

Bec and Kirst are sick so I may be sleeping in the basement tonight and tomorrow.

Weekend at Coledale

Sat morning was 12km at 6am just rolling the legs over. Glutes working well though as I was pretty bouncy.

Then headed off to Coledale Beach for camping. Sunday was a glorious day and headed out at 7am after 9 hours solid sleep down the coast trying to find the bike path on LF Charlie's recommendation. Found it and it was running Mecca, just hugging the coast and cliff tops. 20.35km in 1:30:28 (4:27 average). Again very bouncy and glutes were sore by the end.

Easy Friday

Felt a bit tired after yesterday's session but much better after a very easy 13km. Would have done the 16km as I was enjoying the run but had to get back to work which has been a bit frantic recently.

Crowd was Ray, MC, Kanser, Emma, Big Sam, Todd and Russ. Very warm, but came out of the changing rooms and it was as if night had fallen, with a massive storm rolling through, hail stones and all. Standard Sydney Spring.

3 good sessions and 98km for the week but no long run. I rely on my long run. But feeling good nonetheless.

HuRTS 400's

Whoa! A mighty crowd for the 400's today, bigger than I've ever seen for that session with all the squad regulars present other than Timmy and Enda. Also there were my two gun females for next Wednesday, both doing a great job competing 8 reps with the squad. Alex is coming on in leaps and bounds and looks a completely natural runner, she could do great things.

I wanted to give it a go today. Did all the reps (off a rolling 2:10 given we were doing 440's) between 75 and 77s. Tucks went off hard on 3 of them with Dom and Clarky in tow and J-Fen gradually increased his pace to run alongside on the last two otherwise I was upfront with Clarky on my shoulder. Bloody hot out there and had to work hard but pleased with the final speed session and feeling more confident for next Wednesday night.

Did an extra 4km warm down with Andy and JB for 11km all up.

Sydney to Hobart

Up at 5.30am. Taxi to airport. Flew to Hobart. All day meetings. Flew back to Sydney. Back to office. Sent a couple of emails. Changed and ran home. 57:30 feeling nice and easy. Dinner in front of TV watching episode 3 of Homeland. I'm hooked. I'm knackered. Bed.

Melbourne Cup

Bloody hot and humid today but showed up with a select crowd of J-Fen, Richie, Andy, MC, John from AMP, Laura, Angus et al for 4 x 10mins. Wasn't in the mood and feeling tired from too much boozing (today won't have helped) but set off on the first rep with Richie and MC with Richie running strong to finish with me by Robbie Burns stone statue. Holy cow J-Fen was flying to get to the stone gates in 9:42. I don't think anyone has run quicker. He is certainly firming as favourite for JPMorgan.

Ran back in 9:29 then third rep a bit further running with J-Fen taking it easy (last lamppost) then ran back in 9:35.

Was cooked to finish so jumped in the harbour with Laura, Angus and J-Fen for a much needed cool-down.

Then started on the Coopers Pale Ale.

Left Verandah Bar 20mins ago with my poor secretary (Kellie) in the hands of Wildman and Durante. She's a feisty girl so hoping she's OK.

Lazy arse

Planned on doing a long run today by adding 10km to the usual Monday run but I was energy depleted at the end and craving sugar so cut short at 16km. Beat myself up about being a lazy arse but in truth it was the vodka and tequila on Sat night that was to blame. One day I'll take this running malarkey seriously. More drinks with ANZ tonight. Melbourne Cup tomorrow. The silly season has arrived too early.

Good times

Out at our 3rd consecutive weekend 40th birthday party last night which involved rollerblade disco girls, shots of tequila and vodka from an ice sculpture and 2am in the New Brighton Hotel, so an early morning run was not on the cards today. Eventually dragged myself out this afternoon for 11.81km in 50 something (4:18's).

Child of the 70's:



My beautiful wife:

Lane Cove 10km - 2nd in 34:05

The return of the old timers. Truscott first, me second and Jeremey Horne third. All three of us 39 years old.

Warmed up with CT, Eoin, Richie H and Andy. Planned to take it steady to start and then ease my way into the run. The Horne went off quick and CT and I followed behind. CT then put in a burst to catch him and then pushed on ahead. That's how it stayed until the top of the hill past the 5km turn. CT ahead by 20 odd seconds with me running with the Horne. I sensed he was struggling on the hills a bit though and when we turned I suddenly found myself running alone pushing downhill. Had a bit of a scare at 7km when my left hammy felt it was tightening but it eased and I just cruised home.

Nice to get a few good prizes for 2nd - some great Mizuno gear. Certainly beats the cap and pair of socks from 2 years ago. Andy had a good run almost catching the Horne for 4th place. Gary looked comfortable just ahead of Macca still recovering from Melbourne. Dicky H is on the comeback trail and a few will be looking for a rare scalp against him at JPMorgan.

Easy Friday

10km from work very easy solo.

83km for the week but some good sessions.

Manly 400's

Playing golf from lunchtime so jogged down to the oval next to the Boy Charlton pool and ran loops of the white line marked around the oval. Turned out to be about 440m (are all ovals 440m in circumference?). Legs weren't up for a full bore session so kept the rests short running off every 2mins to try to get the feeling of running 3min kms relatively comfortably.

Reps were all 80 or 81s with the last two at 79. Was bloody hot (over 30C) and I sweated buckets.

Golf was good. Need a new set of clubs for Christmas, if Santa is reading.

Wednesday MLR

Late out so cut short through Woolloomooloo and ran quickly trying to catch the squad. Eventually did at the entrance to Centennial where I could start to take it easy. Just MC, Clyde, JW and Anna today. Legs were weary but not sore. Twas hot but felt OK. About 17.5km I reckon, maybe a bit over.

Tiger Time Trial

Out to Homebush for a 2000m time trial. I was pretty nervous about this, mainly because I've been foxing around for the past 3 months not doing sessions at full bore or racing properly so had no idea where my form was really at. I did this TT with the Tiger and Tom Hurley in 2010 in 5:51, shortly before running JPMorgan in 17:52 and State 3000m (while slightly under the weather) in 8:59.

Gary reckons its a great session that yields most benefit 2 weeks later, so the timing was ideal and the plan was just to nail myself. He wasn't feeling 100% so agreed to pace me at 70s laps for 3 laps. There was a nasty headwind down the back straight so I was secretly hoping it would be 3.5 laps, and fair play to him, he came good. Laps went as follows:

68, 2:18, 3:39, 4:40, 5:51.2

Very happy with that. Had to dig deep on the final lap so hopefully will do some good. I'm almost keen to try it again next week...

Many thanks to the Tiger who looked super smooth and provided perfect pacing.

5km warm up/down for 7km (!) all up.

Run home

Very easy run home spent trying to work out how to run a 2000m time trial tomorrow. After an hour I settled on trying to run 70s laps for as long as possible.

Long Saturday

Another 40th Birthday Party tonight so headed over to join MC's merry crew in Centennial at 7am. Felt very average early on having enjoyed a few Bavarian Biers off the ferry last night with Macca and Charlie D.

Really good crowd with Dave Clark, Killa, Enda, Russell, Paul B, Mr Ace, Jonathan W and client Ben O'B joining MC and myself. 3 laps of the 10km circuit, but cut off the final 2km for 28km in 2:02. Final 6km were all under 4mins per km (the last 3 well under) and have to say that MC is travelling very well.

Tucks tracked down the photo below from Fitzroy Falls. Closet trail runner. I've been outed.

Easy Friday

Very easy 9km in 43mins bumping into Enda, Clyde and Ray. Tried to count how many times Clyde could swear in one minute but lost track.

107km for the week and now averaged over 100km for 5 weeks straight. Will drop down the mileage a bit next week and do some more speed work, starting with a 2000m time trial with the Tiger on Tuesday. Papping myself about that already.

More 400's

Down to Rushcutters again with a decent crowd this time following MC's decision to change the official session. I tracked Tucks for all the reps, finishing about a second behind him each time. Timmy, Ray, MC and Andy followed with Mr Ace, Mat Kaley, AMP chap and a host of others in attendance. Good to see Alex from work making the last 4 reps as she's getting fitter and fitter for JPM.

We ran whole loops - between 440m and 450m - off a rolling 130 seconds. Felt the extra distance towards the end. Also switched direction after 5 reps which made the second 5 much harder (strangely). I ran:

78.1, 77.6, 76.8, 76.1, 75.9, 77.4, 76.8, dunno, 76.8, 75.9

Longer jog around Mrs Macs with Andy on return for 11km all up.

John Binfield

Usual Wednesday run with MC, JW, Mr Ace and Shane. New Garmin had 18.47km (ouch) in 1:24 something for 4:37's. Nice and easy which was what I needed as legs were sore from yesterday. Followed up by a Tiger massage. I nearly died on the way there - certainly lost one of my 9 lives- as I was side-swiped by a car when I stepped onto a road without looking (I was stupidly talking on the phone). Bit of a wake up call.

JB is a real talent. Has a similar background to me in running well as a kid (I think he did 800m at English Schools - I did 1500m) and his PB's are now pretty similar to mine. He started out quietly with the squad and then really improved in 2009 when I was off injured, so much so that when I came back he was smashing me. He takes his running (and Ironman's - currently training for Busso) very seriously. If I'm being brutally honest, at times I think he can overtrain. I don't think it's a coincidence that his two outstanding PB's (71 for a Half (Gold Coast, so full length) and 46:xx for City to Surf) came mid-way through preparation for a scheduled marathon. He's certainly capable of a 2:32 marathon and his 10km PB should be in the mid 32's. Having said that, I remember him running a 33:23 at North Head (again, pre-marathon) on a ridiculously blustery day which was worth at least a minute. But what do I know. Has a lovely wife (Sally - another runner) and enviable lifestyle. An all round good bloke.