Jared West

Massively busy day trying to wrap things up before going on holiday. Going on holiday is almost not worth the stress.

Nice run at lunch with Chris Shaw form AMP. 15km easy. That's 131km for the week. Really good 4 weeks of raining, gradually increasing the mileage each week. I'll ease up next week on holidays and hopefully see some jump start in the fitness. Not sure where anonymous from yesterday's post is coming from. Check out what I used to do in training in 2008.

Very impressed with Jared West's result in the 800m prelims at the Aussie Champs. A PB of 1:47:99 to make the final. I've only met the chap once (after City Mile Dash last year where we shared a couple of beers) and he was dead humble. He trains around Manly and always says hello. Wish him every luck in the final tomorrow and hope he can podium. Jeff Riseley will be the man to beat.

Can't cope

Had a work call at lunch I couldn't avoid so the 800's were out. Contemplated doing them solo but, to be honest, I'm knackered and I'd be flogging a dead horse. So just did a very easy 12km up to Centennial bumping into Barts and Andy, the men in form, on the way.

More beers tonight. Will the form ever return?!

Wednesday MLR

Strength with Carl this morning avec hangover then usual Wednesday route with JW and Mr Ace in about 1:25. Feeling very sluggish but a nice run with the boys on a beautiful day with no one pushing the pace.

Forgot to give a massive congratulatory shout to Craig Mc who ran 2:29:17 in Paris on the weekend. Wowsers, that's raised the bar. And he's only 4 days younger than me.

HuRTS 4 x 10mins

Well, the boys were flying today while I continued winding my way down struggle street. Reached just shy of Robbie Burns on the first rep, back in 9:45, then 10 seconds beyond Rabbie on the third rep and back in 10:00. Just can't turn the legs over any quicker but at least the breathing was fine.

Amazed at how quickly the lads are running. On the third rep I think I was 8th with Barts, Fats, Andy, J-Fen, Clyde and some new random dude all putting plenty of distance into me. Andy in particular was flying. The times they are 'a changin'.

Good to see Timmy back out.

Out in the evening for a few Hooergaarden's and plenty of red wine.

These days I check my phone and always find some random photos on it. Damn kids. So I'm going to start publishing them.

Early doors

Beautiful day so got out early doors for 14km to Shelly Beach and back. Felt uncomfortable the whole way. Legs tired and sore.

East Side Sunday

With Macca flying to the States and Dicky and Sam still on the injury bench, I was left with the option of flying solo or venturing over the Bridge to Centennial. I was knackered from yesterday so didn't fancy the idea of 30kms feeling sorry for myself and Kirst gave me the early morning off so off to Cenetennial it was to meet up with Kanser, Enda, Clyde, Wildman, CT, J-Fen, Ronan and even Young Timmy for 30kms. Time flew chatting away and felt Ok by the end. Pace was quick mind - those East Side Boys don't hang around. They all slow down on the hills though as they have soft legs.

30km averaging 4:25's.

Now off to watch Bec play U12's soccer at the bottom of the hill for new club Brookvale. Hopefully she can reverse a weekend of shocking defeats.

Striders 10km Homebush - 4th in 34:05

5km warm-up with Macca and Barts for a bit then quickly into the congregation for the start. Didn't see any guns on the start line other than some unknown chap wearing a English athletics team top. Well the gun went off and so did he. Briefly saw him on the switchbacks as he whizzed past us.

Neil Pearson went off pretty hard with Barts and I next. Going up the hills at Scribbly Gums Barts started to pull ahead (hills always show who's feeling strongest) and he'd gapped me by the top and was pulling ahead. So from then on I was running solo. By the top of the hill at 5.3km Barts was with Neil and they had about a 20-30s lead, but Neil looked to be fading and rounding the hut at the bottom I could see him ahead so just concentrated on catching him. Worked my arse off to do so (which helped me run a good negative split) and caught him just after the hill at 8.5km but he immediately put an effort in and got 10m on me soon after. Then rounding the penultimate corner I gave it one final go and got on his shoulder before he responded once again. I pussied out at this stage, telling myself I'd tried hard enough. But in short, crap first half when I just couldn't get going but more encouraging second half.

Tedious fact #1: I ran exactly the same time today as I did on the same course in November. Andy almost did too.

Great run by Barts who was strong the whole way and continues his good form - he ended up with 33:43. Enda also had a great run in 35:12 and will undoubtedly PB at the Sydney10 next month if he continues this run of form. Anna won the ladies dipping under 38mins (and thanks for the top Anna - Bec loves it!) but run of the day was Laura's fellow Macquarie employee Ella who has run almost every HuRTS session over the past 2 months and improved her 10km time from 43:xx at North Head last month to 40:36 today!

Ran a warmdown with Enda and Andy afterwards before heading out for a couple of km with Barts and Darren Deed - the English gun we saw on the startline who is over here for 10 days for his mates wedding. Turns out he's a 29:40 10km runner and debuted in the marathon last year in 2:18 - knocking on the door of Commonwealth Games selection. He won today in 31:03.

21.5km all up.

Plod town

9km jog bumping into Ray. At one point Kanser ran past us running 3 min kms so I guess he's not racing tomorrow.

115km for the week.

HuRTS Pyramid

Plenty of rain. And cold. What a difference a week makes.

Big crowd today but we were thrown off the oval by a grumpy groundsman. So after a bit of dithering we settled on loops of the concrete path surrounding the oval. GMaps has it at 500m. Maybe a bit shorter. We split into a few groups with Barts, Andy C, Kenny, Ray, J-Fen, some big chap and me in the first group. Basically, I just sat on Barts for the whole session. Felt pretty good today with plenty of running in the legs. Reps (1 lap, 2, 3, 4, 3, 2, 1 with a rest of half the time of the previous rep) went as follows:

1:33, 3:08; 4:44, 6:20, 4:39, 3:03, 1:30

That's pretty quick if it is 500m so must be a bit shorter. Still, all going well. 2km jog there and 4km jog home for about 14km all up.

Wednesday MLR

Strength with Carl this morning then 19km easy with Mikey, Andy's H and C, JW and the Kilted Scot. 4 Englishmen, a Scot and an Aussie.

Going OK.

Good news today with Neil Pearson (40+) joining Striders ranks for the ANSW winter events and Dicky H getting in touch to do the same. Sutherland will be tough to beat with Andy C joining them but should make for some great races in the O35's, especially relays.

HuRTS 45mins Fartlek

Great crowd today in the Autumn sunshine. Barts, Fats, J-Fen and Andy's H and C all running upfront with a big group including Ray, Macca, MC, Enda etc in support. Hell, even Durante was there. I planned on holding back a little as I've done in the past few Tuesday's but that went out the window on the very first 60s on. I think it was because I was feeling refreshed after a very easy run yesterday. Barts was taking it easy no doubt saving himself to smash me on Saturday so we had a good group of 5 of us running together on the way out.

Reached the second speed bump on the way out, still feeling fine (at least breathing OK - legs are always tired these days) and then tried to get home. Andy Cross left us at the turn, Fats upped stumps at CQ and J-Fen cut short half way around Farm Cove with Barts pulling ahead of me at that stage so ran up the hills alone but with the squad to overtake in order to get back under 45mins. Just managed it with a final gate to gate of 10:15. All up 12.67km in 44:57 (3:33's). Put a lot more effort into that though than I have in any recent Tuesday sessions.

Jog around the gardens to finish for 15km all up.

Monday meander

Very slow 11km around Manly with Maggsie on her bike. Had a chat with Hamish M. That was about it. Tired.

Easter Sunday

Out with Macca early doors for some flat stuff around Manly. Perfect morning being a bit cooler than recently. Time passed quickly. Macca stopped after 23km so finished it off solo. Felt Ok at end for first time in a while. 30km in 2:13:50 (4:28's).

Selfie with the kids pre-world's toughest Easter egg hunt.

Manly hilly tempo

Same as last week. Went out a bit harder but then settled into similar km splits. Started to hurt like hell through Balgowlah Heights and thought I was cactus but recovered a bit towards the end. Glutes tired though as I struggled on any sort of hill.

Total time of 50:54 and v happy with that. Splits (last week in brackets):

3:25 (3:33), 3:43 (3:46), 3:50 (3:55), 4:03 (4:04), 3:38 (3:45), 3:54 (3:50), 3:59 (3:54), 3:39 (3:42), 3:56 (3:57), 4:46 (5:07), 4:34 (4:14), 4:27 (4:25), 3:01 (3:23) [910m].

Easy does it

Few too many Asahi's with Wildman, Durante, Kanser, Fast Charlie and Patrick Hodgens last night but they were going down beautifully.

Got out this arvo for 9km easy with the eldest 3 kids on their bikes. Ran to Ben & Jerry's, bought a tub (Maple Tree Hugger for the fans) and ran home. It was the only way I could persuade Bec to come out with us.

110km for the week.

8 x 800m

Rocked up looking forward to the session after Mikey was spruiking it to me yesterday. But it's all quiet despite me being a bit early. Hung around a bit then thought Mikey must have left early like he's prone to so I slog my ass over to Rushcutters to find it deserted. Wrong session. So I've got to run 8 x 800m solo. In the heat with no shade. Brilliant.

Did 2 reps and felt like shite. I was suffering from yesterday's hammy strength session and just felt dead flat. Battled not to give up there and then and eventually got through all 8. Times were crap but one good thing was a little fortitude of mind learned in persuading myself to do the lot. Legs finally felt better over the final 3 reps. Times (off a 2min rest) were:

2:35, 2:33, 2:34, 2:34, 2:33, 2:33, 2:30, 2:27

11km all up.

Wednesday SLR

Out with MC, Ben O'B and Andy Cross (who, it turns out, is almost a Geordie) for the usual Wednesday route but cut short after 1 lap. 15km in 70mins.

Good strength session with Carl this morning concentrating on hamstrings and core.

HuRTS 8 x 5mins

Very warm again. Turnout getting better. Mikey back, Barts way out front again. Ran with Andy for most reps with Ben O'B and the AMP lads hovering around. Averaged between 3:30 and 3:36 for each rep. Kept them consistent without getting excited.

Lovely dip in the harbour for afters. 14km all up.

Usual Monday

Another beautiful day and still hot for this time of year.

15km with Mikey, Barts, Andy, Kanser, KiltedScot and plenty of others including a new girl who looked like she had great form.

More good news on the Berlin Marathon tour is that TB is now on-board. That makes 15 of us. Will have to organise the tour singlets shortly.

Long Manly route

Did my old 27.5km route via Burnt Bridge Creek, Campbell Pde, Queenscliff, Shelly, North Head, Little Collins and Manly to Spit coming back from Tania Park.

Tired after yesterday and ran in the heat of the day at 4pm. I'll suffer for this tomorrow. 2:03:37 (4:30's).

Hilly tempo

51:34. Better than I thought I'd go but still a minute down on 6 weeks ago. Felt good through Seaforth and the Heights but lost it in final 3km.

2km warm up and down for 17km all up. Humid.

Tired Friday

Easy 10km with John Bowe until half way.

Bumped into Enda on the way back. Strange experience. First he told me he was trialling a new running style, which I listened to with a raised eyebrow seeing as I'd only originally recognized him 100m ahead based on his old running style. Then he pulled his pants down and showed me his arse telling me he'd finished 2nd in a near naked race in the morning.

Certainly distracted me from how crap I'd been feeling plodding around 10km.

104km for the week.

HuRTS 10 x 400m

It's all about the glutes. Gary freed them up yesterday and I felt like a different man today.

All reps were 67/68 (although I reckon we were maybe 10m short) with a final one at 65, finishing just behind Barts each time.

Did a longer jog back home with Barts for 11.5km all up.

James E went very well, leading us out on 2 or 3. Good to see plenty of girls in attendance too, with HuRTS #2 showing HuRTS #1 a clean pair of heels over the sprints.

Wednesday getting better

Usual Wednesday route (showing 18.48km on current Garmin - old one used to say 18.75km - I know Durante appreciates the accuracy) in a fairly sprightly 82:10 with Jonathan, Anna and AMP chap, the latter two cutting short. Must have been sprightly as JW was dropping at the end and he usually pushes the Wed runs.

Anna looks to be running very well - she was the one pushing the 4:10's around Centennial looking very easy.

Then a good massage from the Tiger concentrating on the still dodgy hammie with more needles in the ass.

HuRTS 45mins tempo

Strength with Carl this morning (first in a long time - need to get back into this and massage regularly).

Small crowd for HuRTS today. Not sure where everyone has gone. Barts ran off waaaay into the distance leaving me running temporarily with Enda and then all alone. Didn't push too hard. Tried to keep the average under 3:40's but just failed. Pleased to get back in under 45mins though. 12.24km in 44:49 (10:40 for the final gate to gate) for a 3:40 average. Turned about 100m down Hickson Road after the bridges (but before the first speed hump).

Achilles slightly swollen after whacking it while going down Mach 5 at Wet 'n Wild on Sunday, which then gave me a nasty blister. Hammie still not quite right but working on the exercises and need some dry needling with the Tiger tomorrow.

Run home

Did just that. Untimed, but it wasn't too shabby. Not the same eye candy as Main Beach, Queensland.


Was following through a link on Fats' blog and saw the website for the Blaydon Race. Tis is a big road race on the North East calendar which always attracts a good field. The current race record holder is none other than Patrick Makau. Anyway, check out who won the Vets race (a big thing in the North East - referred to as "Gadgies" in this race that celebrates all things Geordie) - back in 1984:

Blaydon Race Results

Longish at Surfers

Out at 7am but it was still warm then. Just ran down the coast to the end of Broadbeach park then back. Stopped at 20km as I'd got into quite a quick rhythm and was getting tired. 20km in 1:24:53 (4:15's). Dead flat the whole way and just a gentle Northerly. Then did a 4.5km warm down up to the end of the spit and back. Sweated buckets but I need to as I've piled on the pounds in the past 4 weeks.

Main Beach Park Run - 1st in 17:12

Woke. Jogged from Sea World resort to Southport SLSC. Ran the parkrun with out 150 others, but was all alone. Felt pretty average to be honest. Then jogged back. Then jumped in pool. Perfect morning and a great place to run.

55mins

..around Centennial from the Sheraton. Hungover. No up in Gold Coast. May do Parkrun tomorrow.

HuRTS Hickson Rd

Headed down for my first session in donks to meet a small crowd of Barts, Jeet, LF Charlie (hooray!), Andy, LJ and a few others. Barts disappeared off into the distance and I largely ran with Andy. Did 3:44, 3:37, 3:43, 3:41 and 3:49.

Hurt like hell but these sessions always do after a break. Lungs still not fully right but coming good.

Begin again

Finally resurfaced for air after one of the busiest 2 week periods of work for me in a long time.

Out for 13km around Centennial with Jeet, Jonathan and Ben D'Cruz y'all. Nice and easy. Chest still tight, hammie needs strengthening but back on track.

Pre-teen Steps

10 point something km averaging just over 4:30's on a different around Manly going via Little Collins beach up to North Head. I'll slowly build up but lacking confidence at the moment.

Fantastic result by Fats to win Six Foot. He demolished what had been hyped as one of the strongest fields in years. No one better on the hills and no one you would rely on more.

Toddler steps

Ran to work but pulled stumps at Neutral Bay for 9km. Have had this chronic fatigue for 2 weeks now but today was the first day I've felt vaguely normal.

Good luck to all the boys and girls at Six Foot tomorrow. Very envious I'm not there. It's an event like no other.

Baby steps

Been hammered on a deal recently and haven't seen the light of day for a week, which made me more ill, so no running.

Deal closed today and was spurred back into running action by meeting Holt Hardy in a meeting on a new deal this morning. Holt is a former 1:47/3:38 guy and a great bloke and asked how my running was going. So I wandered out for 10km this evening in beautiful conditions and it was great just to be out there.

More of the same Thursday

Run to work again feeling marginally better but only just - 59:24. Sick to death of this illness. Have canned the idea of racing Sat night given how I feel plus will be working all weekend. Have also canned Six Foot based on my hammie post Equaliser. All in all not happy at the moment. So busy at work today I eventually changed out of my running kit after running in at 4:15pm.

Sick boy

Can't shake this cold/flu thing. In retrospect I shouldn't have pushed the weekend so hard.

Rested yesterday. Ran to work this morning feeling dreadful. Not helped by work being manic at the moment. Haven't done a 14 hour day in a while.

Monday recovery

Usual 16km route feeling tired with Barts, MC, Andy, Ray, Elvis etc. can't shake the cold, seems to have come back when I thought I'd shaken it.

This is interesting. Plotted my 5km time into MacMillan and it predicts a 10km time bang on my PB. I said to myself in January that to run sub 2:30 I'd need to run a sub 32 10km and a low 1:11 Half. MacMillan agrees entirely:

Equaliser - 2nd in 58:09

Drove up with Dicky and we did a 4.5km warm up with Ben and Justin - Dicky intent on getting our feet drenched and sandy before the race started. A few quick hellos - great to see Richie H show up looking lean and fit.

Set off pretty quick with Fats and I was feeling great. Ran the first 3 km following Fats closely and even entertained thoughts of tracking him all the way with a sprint to glory, but that was until the first hill appeared. This was after the creek crossing which I managed to aquaplane across on my chest. Jonny B was just behind at this stage and kept me honest up the hills. I pulled ahead of JB on the roads of St Ives (Fats being a good 200m ahead at this stage) but when we were back in the bush I came out onto one fire trail without a clue which way to go. Waited for JB who suggested right was the best option (which it was). Then pulled ahead a bit before losing my footing coming down a steep hill. Thought I'd caught my fall with 3 wild strides before hitting the deck. At this point, I decided to run with JB instead of attempting to push the pace with the aim of putting an effort in over the final km.

Felt OK on the final big hill so worked that pretty well to build up a gap. Then cruised home. Surprised to see the next guy behind me wasn't JB so he must have struggled up the final hill. Time was 58:09 or thereabouts. Good hard hit out and it was warm and humid today. In fact, we did a 10km warmdown and I was struggling for fluids at the end.

29km all up and tired.

Getting better

20km this morning over the hilly Tania Park route. 1:23:40 (4:11's). Wet and windy but warm so quite nice to run in. Lungs still full of crap but haven't felt that good doing a run in ages.

Variety

11km late afternoon. Lungs full of crap about 50% capacity but legs felt great.

95km for week.

HuRTS Pyramid

Man Flu.

Tis all I'll say.

Jogged over and ran at the back with a couple of nice girls which was very pleasant.

Timmy AWOL yet again. News around the traps is that Franky Dearn is enquiring about odds.

HuRTS 2 x 20mins

Got a rotten cold now. Took it easy today running with Hamish Mountford, Pete W and Smolly. 3:52's on the way out and 3:45's on the return.

13km all up after a warmdown with Barts.

Monday recovery

Very easy 11km with a big crowd at lunch. Getting a sore throat. Knew the weekend would catch up with me in some way. Hammie feels great though.

Photo below is from Saturday night - me with the two youngsters (Bryce Coles-Sinclair and Jordan Gusman). The latter won the NSW U20 800m last week in 1:51. The former was 3rd in the 1500m in 3:59. Both less than half my age. Bryce went on to gap me by 10s by the end with Jordan dropping off badly.

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.