East Side Sunday

Over to Kanser's this morning for a Centennial run.  Met Wildman in the park then did a route down to Coogee given it was yet another perfect day and followed the (very hilly and full of steps) coastal route all the way up to Bondi before heading back to Queen's Park and an internal loop of Centennial and back to Kanser's.  Pretty slow average time of 4:40's but that was mainly due to all the hills and steps. 26km in 2:01 something.

Some great results at Melbourne Marathon today with LJ running a fantastic 2:47 and Elle debuting in 3:05.  The girls are really showing the boys how it's done at the moment.  Richie Banks was the best of the blokes in 2:38:20.  Maybe we don't need to travel to Europe to run fast times.

Curl Curl Parkrun

Crawled over to Curl Curl early doors and then tried to haul my ass through the Parkrun.  Great little course.  Said hello to Ron Schwebel then we were off.  Some bloke in a triathlon top immediately sped off but was confident he was going to keep it up, especially as I was still running 3:16's.  Caught him at 2km, he tried to surge again to prevent me going to the lead then relinquished.

I hit the front then immediately went the wrong way.  He shouts to me so I rejoin 30m back again.  Probably lost about 10s.  Overtook him again at 3km then gradually pushed ahead maintaining the pace.  Finished just under 17 in 16:56 then jogged home.

13km for the morning and a great start to another beautiful day.

Mewling excuses

Just 7km in 31:20.  Beaut of a day but I had a few too many Bavarian beers last night so to get out at all was a bonus.

Think I'll try the Curl Curl Parkrun in the morning.  Magnesium is working.

Hot, hot, hot

35C today so MC cancelled the Hickson Rd reps.  I just ran around the harbour for an hour easy.  Body very sore.  Decided I need magnesium.

Wednesday MLR

Out with MC, Kanser, Mr Ace, Todd, Slapstick and half the NAB leveraged finance team for the usual Wednesday route but cut short at the Slip Inn for Kirst's appointment.  18km all up at an easy pace today.  Legs very stiff, need someone from Jackie's to sort them out.  But a beaut of a day.  Then out this evening for far too much fine wine and steak at Rockpool, not missing out on the Fat Duck inspired trifle.  Good days.

HuRTS 8 x 5 mins

Back to Art Gallery Rd for this set and it's a much harder (and better I reckon) session as a result.  Plenty of undulating hills especially on the return leg.  I was making up to 1.53km on each rep on the way out but struggling to get back other than on the last.

Solid session running up front alongside (variously) Kenny, BOB and Fats.  

4km warmdown for 17km all up.

Branxton Rodeo.  I loved it.  Bec was pants on the mechanical bull, Mags a natural.

Back home

Managed to squeeze in 7km back home from Huhter Valley before Kirst started screaming at me.  29:05.

Hunter Valley long

Solo long in Hunter Valley.  Not keen on running long without company these days but knees were fine and achilles mostly ok so the kms ticked by having found a decent circular route up Old North Rd and back down Deasy's Rd.  

26km in 1:54 (4:23's).

Hunter Valley

13km in 54:22 (4:11's) in the Hunter Valley.  Pretty crap run really.  Knees and achilles were a bit sore, nowhere to run but out and back route on main roads and didn't even see a kangaroo.

104km for week.

HuRTS 800m reps

5km early this morning picking up the car from the garage.

Spring weather for you at lunch. 30C and sunny on Tuesday, cold and wet today.  Was late to get to Rushcutters so missed first rep.  MC was leading them with LJ.  They were only taking 90s rest, grass was long, windy in final 100m, can't think of any more excuses.  I ran:

2:31

2:32

2:31

2:28

2:31

2:29

2:28

First 2:28 was chasing the second group to overtake them, much easier than running solo.  But generally nice to run fast(ish) again, been a while since I've done a Thursday session.  My knees feel better for it.

Jog back for 11km all up.

Wednesday MLR

Usual route with Jeet, Bart, JW, BelElle, Em and a couple of others.  Pace a bit quicker today (I had it at 4:23's but may have measured long - will check at home).  20.5kms all up as everyone had dropped away by CQ.

Getting more and more photos from Munich and feeling increasingly jealous.

Sunday and HuRTS

Sunday was 10km steady around 4 min kms while Kirst watched over the kids at Campbell Pde.

Today was HuRTS 45mins tempo welcoming back Tucks who took it easy on us all on his return.  I ran at the front with Ray before he dropped off a bit.  Turned about 50m in front of Ray and 100m ahead of Kenny.  Made no inroads on them until the Toaster, then finished quite well getting back in 45:01 (3:39's).  It was never comfortable out there today though, bloody hot (30C) and very windy.  Dried me up so much my lips were bleeding at the end which must have made a very pretty sight for anyone unfortunate enough to see me.

3km warmdown with Jimmy M for 16km all up.

Great to have Kirst back before she headed off to Hunter Valley.  She insisted we all try on Maggie's new hair accessory.  I think Charlie wears it best.

Long Sat with the Melbourne crew

Headed out to Centennial this morning caching up with JC, LJ, Paul B, Eoin and Slapstick (all doing Melbourne marathon in 2 weeks).  Did the usual 10km loops getting faster each lap - 46mins, 44mins then a quick 30mins for the final 8km.  JC an Eoin looking very strong.

Knackered afterwards after only 5 hours sleep post footie last night.  Here are some photos:

Good luck to all the Berlin boys tomorrow.  I know what they've been through to get there and hope it all goes right on the day.

Manly Friday

Couldn't face the same old flat run around Manly putting the same stresses on my knee and Achilles so did the hilly 13km route instead. See end to work as about two-thirds of the way in I started stretching out a bit for the first time in weeks. 56:36.

Then n to see the mighty Sea Eagles!

101km for week.

Squeezing it in

Kirst fell asleep post surgery so squeezed in a run from the Mater.  Bumped into the squad for a bit chatting to Bart, Andy and Mat K.  14km slow with my right knee a bit sore.

Surgery went well.

HuRTS 12 x 3mins

Not done a HuRT session in weeks and it showed.  Struggled with the pace today, never really feeling comfortable running with Kenny, Fast Charlie and Muz.  Managed 10 quite quick (will download stats tonight) then 2 more at 3:35 pace before I pulled the pin.  Achilles and knees fine (much better after massage this arvo) but was feeling a bit fatigued.  Not suprising after 118km in the last 7 days.

Was supposed to be flying to Berlin today so have been trying to ignore the thoughts.  But poor Charlie (on my same flight) had to turn around after 1.5 hours and fly back to Sydney due to a medical emergency.  That would have pissed me off no end.

Laura James

Well, today's post is dedicated to the first HuRT Squad member to win a major road race.  And you couldn't find a nicer person to have done so.  Humble as ever, she told me her response in crossing the line was a squeaky voiced "yay!" before politely handing the finishing tape back to the officials.  We're proud of you LJ.

Usual 15.2km today ran slow with a big crowd talking about the various Sydney Running Festival races.  Achilles fine, knees sore.

Back to the longer stuff

Last long run was 3 weeks ago and, having to go solo, I wasn't really looking forward to this. But a beautiful day (Narrabeen beach looked superb) made it a bit easier. Wouldn't fancy doing the Sydney Marathon today. Just the usual route but felt as though it took ages with no-one to talk to. Got in a good rhythm again but felt it in the final few km from Dee Why onwards. I reckon this says something about the taper - I wouldn't want to have more than 2 weeks since my last long run before running a marathon.

2:04:36 for the 30km (details here) but the Suunto measures the course about 200m shorter than the Garmin.

Grey running

Steady run over the usual 14.2km Shelley beach route. Achilles feels better by the day and just got into a nice rhythm banging out 4min kms.

Then out for a bike ride with the kids while Kirst did her run:

Friday meander

Very easy 15.8km route with a decent HuRTS crowd including MC, TKS, Big Sam, Kanser and others. A few beers in the evening to console Macca who pulled out of Berlin in the morning due to injury.

73km for the week.

Easy stuff

Wed was an easy hour with Bart up and down the coastal path from the Sheraton Mirage. Thursday was the same but solo, followed by a dip in the ocean. Idyllic weather. GC may be naff and vacuous but it's a great place to kick back.

Another update

Pulled out of Berlin yesterday. Kirsten has an op on Wed so it was a no go. Good news on Kirst though so very relieved.

To be honest, the last 3 weeks have been an emotional rollercoaster, but had a great party on Saturday with a good showing from the Squad and backed it up with a win today in the AVCAL 5km in 16:34. Check out the AFR (Street Talk section) for a write up tomorrow. I ran solo the whole way so it was a time trial and 30s slower than last year with no Jamie Palmer to push me on. But 40s quicker than my solo win in the Park Run iver the same course in April. Clive was 2nd with Jamie from McGrathNicol 3rd. Some celebratory beers were had after.

Tempered though by my left achilles now being generally sore - all the way up rather than localised. This was despite trying to warm it up beforehand by running 9km easy.

I inaugurated my Tour Singlet even though it will not be officially put to use:

Back to earth

100% gravity today running 15km very easy early doors with Sam and Ben. Achilles felt fine. Woo-hoo - rock on!

Brad Pitt Friday

Acupuncture at Sydney University, Alter-G in Kingsford, all on the bike, felt like a student again. 1 hour with 15.5km covered watching some old film called "Across the Tracks" with a young Brad Pitt who looked as though he could actually run.

Felt easier again today, despite being on 75% weight. Garage door open though so less sweaty.

Alter - Grrrreat!

Another hour on the Alter-G, courtesy of Harry Summers instead of Sean. Felt much easier today even with weight at 73% instead of 70%. Ran 15.8km in the hour. Sweated buckets again.

Interesting chat with Harry who runs the Adelaide City to Bay this weekend. Only just back from injury but won the Perth C2S two weeks ago - he puts a lot of maintenance of fitness down to the Alter-G.

Update

Headed out on Sunday for a long run but cut short at 15km with the achilles having progressively become more sore. Going back to the Elixir 7's definitely helped though.

Saw the specialist on Monday, acupuncture on Tuesday, then caught up with Sean Williams for an hour on the Alter-G anti-gravity treadmill today. Wow, it was amazing. Did a solid workout (last 30mins at 3:40's) and sweated buckets, all the while watching videos of Benny, Mo, Rudisha and (best of all) Daniel Komen. Now that bloke had real talent. I was bloody impressed with it, not a hint of aggravation of the achilles. I was on 70% weight. 15.56km in 60mins.

Oh, and I've taken to riding into work again to keep the weight off. Inauspicious start, as I stacked while leaning into a 90degree corner in Balmoral, my bare tyres just sliding out from under me. Some pretty nasty grazes to my arms and hip (see attached).

It hasn't been a good week.

Hickson Road abort

Park Hyatt 1.2km reps. Felt magic on first one. Then achilles suddenly tightened up significantly on the 2nd (fast) rep trying to hold on to BOB. 3:39, 3:29 then bust. Bloody stupid of me to try them in the first place. Walked back to the office having a good chat to Big Mikey H.

Achilles now on ice, as are weekend racing plans. I knew that SMH medal would come in handy one day.

SLR

Met up with a big crowd for the Wed run but my calf/achilles got progressively more sore so cut short for 14km in 4:36's. Then went to see Gary who prodded it, massaged it then stuck random needles in it so hopefully better in next couple of days.

At least Kirst is running well. Photo taken of her running on the beach this morning:

At home

14.2km route from home. Did 5km (Queenscliff - Shelley) targetting 3:30 pace and managed 17:25 but I went to slow on the way out with a following wind (8:56) which meant I had to work hard on the way back into the wind (8:29). All up 57:40 (4:04 pace).

Liking the Suunto Ambit S2 (looks very accurate) but need to work out how to change the display and if I can get it to spit out km splits.

Today's session

Photo of kids on Sat night at Jellyfish:

Easy Monday

Just an easy run home (in orthotics) in 59:36. Lower left calf very sore, think I may have slightly strained it.

Father Day

Out with Macca early doors for some flat stuff around Manly. I thought he wanted to take it easy but we were just hitting 4:15's the whole time. Then at 20km he made some remark about running faster over the final few km and suddenly upped the pace. The final 13km were all around the 3:45 per km mark. Macca went home separately with about 5km to go.

Felt good again, no orthotics. Left glute was tight though which put some strain on the achilles.

Congrats to Tucks on what looks like a great race at UTMB for 36th place overall.

Got home to a glut of Fathers Day cards and this present. A Suunto S2. How good is that?!

Back in the fold

Went home early from work on Tuesday with the flu. Took Wed and Thurs off feeling rotten (temperature, swollen glands, listless). Back to work yesterday but still not 100%. So today was the first day I've felt vaguely like running. Conscious not to overdo it so decided to run easy for an hour today. Felt great from the off though. Ran 14.2km route in 55:08 (3:53's) feeling comfortable the whole way. No orthotics again.

Then did 2 hours of "Yoga for Runners" with Kirst this arvo. Bloody good stretch and plenty of core work. Got cramp half way through though and a pretty intense headache (no doubt remnants of the virus), particularly when the humming started.

Monday meander

Easy Monday. Late from interviewing so only caught the rapidly disintegrating pack half way.

Summary of today was:

1. Charlie's getting quick.
2. Ellie's getting hardcore.
3. LJ's getting serious.

13.5km in 4:26's (60 mins flat).

Long and easy

Usual 35.5km route in 2:37 (4:26's) with Heydo, Binfield and Barts. Beautiful day and thank God no pace pick up. No orthotics today. Planning to race Berlin without them so want to get the body used to long runs au naturel.

Feeling good. Got the tough weekend over and done with without falling to my knees.

Long tempo

Just Barts this morning for the 19km tempo on the Shelley Beach route. Plan was to try to run 3:30's not feeling too uncomfortable. Weather was nice and cool albeit with a bit of wind.

Splits went as follows:

3:24, 3:31, 3:34, 3:24, 3:31, 3:28, 3:29, 3:29, 3:29, 3:29, 3:36, 3:32, 3:33, 3:35, 3:39, 3:42, 3:31, 3:34, 3:39

All up, 19.1km in 67:36 (3:32's). In truth, I never felt comfortable running 3:30's. Went through 10km in 34:50 trying to hold on to Barts but once again he was much stronger than me on this long tempo session. After that I was just trying to get home without dropping off too much. Briefly felt much better coming around the Golf Course (the 3:31 and 3:34 towards the end) before the gradual climb of the final km. Barts looking great once again. He's going to smash Berlin.

Makes the idea of running 3:30's in Berlin seem a long way off. Not sure why I struggle so much in these long tempos when the other training seems to be going so well. It is the equivalent of a 1:14:30 Half though so perhaps I shouldn't be so hard on myself pretending that should ever feel comfortable.

Knee was good after plenty of rolling out (and Voltaren) so that's good news. Ran in the orthotics to protect it.

2km warm up and down for 23km all up.

Aborted

Met Dicky at 7.30am to run to work but pulled the pin after a km with the right knee too sore. That's what happens when I run without orthotics.

112km for the week (including 2 rest days). Grrr, this was supposed to be a big one.

HuRTS Pyramid

7.5km very easy around Manly this morning.

At lunchtime did a slightly longer warm up down to Rushcutters for the Pyramid. The first group was just Barts, Kenny, Dom and me. Ditched the orthotics again today and ran in a new pair of Sayonaras and felt great again. I've got to run Berlin without them. Led every rep with Barts just behind. Times were:

78, 2:38, 4:01, 5:25, 4:00, 2:37, 72

So the best I've done that session but not that much quicker than I initially thought I'd done previously. 9th May when I was trying to hold on to Barts' coat-tails was my previous best. This was a bit quicker, but felt less desperate running it which was the confidence booster.

Long warmdown with Barts, MC, Jeet and Slapstick for 15km all up.

Wednesday MLR

Usual 21km route with MC, LF Charlie, Kanser, JW, MrAce, BW, Jesse and Slapstick. Easier pace today but didn't feel as good as recently.

HuRTS branded tour singlets almost ready. The boys are going to be excited.

HuRTs 8 x 5mins

Yesterday I had my problem tooth out which meant no running and much feeling sorry for myself.

Was tentative today as still in a bit of pain and my legs felt dead. Ran with Enda and Kenny doing just short of 1.5km on a new route straight down from the Stone Gates. Struggled to get back up the hills in the 5 mins. Good to see Laura showing more confidence in training and LF Charlie showing me a clean pair of heels on the final sprint. That chap is getting stronger and is one to watch.

Felt better during the final 2 reps. 2km warm up and a long warm down with an ever increasing crowd for 18.5km all up.

Easy Sunday

Full on day out to Newcastle at 6am. Got home, had 20mins lie-down then did 15km easy at 3pm. No orthotics again and more of the short stride, high cadence stuff. But legs felt magic again. If I could guarantee I wouldn't get injured I'd chuck them out in an instant.

62:59 (4:12's).

Fast finish Sat

Up early doors after a pretty poor night's sleep. Met Andy, Ray, Binfield, Big Sam and Banksy outside and we were off for the usual route.

Somehow managed to leave my orthotics at work last night so ran without them which immediately felt weird. My stride was much shorter (JB said subconsciously protecting my achilles) but cadence was higher. Funnily enough it felt easier running. Nice and easy until Narrabeen chatting the whole way. Banksy then lifted the pace a bit and coming back around Narrabeen lake we were already running 4:00 kms but felt fine doing so. Back past Warringah Mall and I wanted to get the pace down to 3:40's and Ray and Andy were following. Final 5km and I tried to get down to target marathon pace of 3:30's. Ray dropped off here and I had to work hard for it but managed the final 5km in 17:23 (passing LF Charlie and Ellie in the process which lifted the spirits). Final 10km was 36:02.

Tired at the end and just want to sleep this afternoon. Great running all round with Sam doing 30km in 4:10's (he could yet run Berlin if he continues this rate of improvement) and Andy even doing 40km in 4:13's after an earlier warm up. All up 35km for me in 2:22:04 (4:03's).

Health Assessment

Ran to work dead easy untimed on another beautiful day. I'd post a photo from my office but Timmy gets upset when I do that.

106km for the week.

Had my annual health check at 11.30am. Only really interested in an accurate weigh-in and the cholesterol levels. These were the results (comparison to last year).

Weight: 65.2kg (68.3kg)
Resting pulse: 37 (42)
BMI: 19.7 (20.6)
Blood pressure: 115/65 (118/60)
Good cholesterol: 1.9 (1.7)
Bad cholesterol: 2.5 (2.4)
Adjusted age: 27 (27)

Pleased with the resting pulse result. Almost got my Dad's PB there too. I think he got his down to about 32. Mum used to say it was like listening to someone bang slowly on a bass drum.

Looking forward to seeing Ezekiel Kemboi on the SBS highlights tonight, one of my favourite runners. Now double Olympic and triple World Champion. Beaten by the young upstart Kipruto every time they've raced this season until the big one when the wily old fella showed him how it's done. Bit like me and Barts leading up to Berlin...

HuRTS 2km reps

This session has changed to 3 reps instead of 4 to make them quicker and differentiate them from a Tuesday session. I planned to give this session a go today and try to go lactic. Jogged down with Timmy and joined a fair crowd.

Reps went:

6:21
6:10
6:15

Fair headwind on reps 1 and 3 hence the quicker 2nd rep. Also aided by the fact Kenny was on my shoulder until half way, came past strongly before I kicked hard for home. Last rep was tough with Andy going hard pushing me all the way.

Pleased with that and like the session. It's hard from the get go and teaches you to hold good form for an extended period.

Long warm down after when MC got all Richie High on us telling Big Sam how much he reminded him of pin up boy, and Mikey's hero, Nick Symmonds. The rest of us just went quiet and looked at our feet as Mikey gazed at Sam all doey-eyed.

But the good news is that Sam has finally agreed to the Premiership bet, shaking on it with Timmy today. Got to get my picks in tomorrow...


Sam:

Nick Symmonds:

Mikey:

Wednesday MLR

Usual wharves route with MC, LF Charlie, Clyde, Mr Ace and a couple of others. Usual trash talk and property prices.

21km in about 4:35's. For some reason my watch always measures it slower than everyone else's.

Benny St

HuRTS tempo today with everyone cruising it following C2S. Felt quite comfortable running 12km in 44:20 with the thighs easing up.

Huge respect for Benny running the 5000m heats at the World Champs today despite being sick over the past few days which caused him to miss the 10000m. For a guy that was in the form of his life that must be gutting. Here's me fretting over a sore tooth pre-C2S. But a hugely respectable time of 13:33 in the process and great photo op:

Monday recovery

Some little fella took a hammer to my thighs while I was sleeping last night.

Today was 15km with a large contingent from the squad swapping stories about yesterday. Very easy pace but that was enough.

City to Surf - 36th in 46:42

Up nice and early with Kirst bobbing around early doors even more nervous than me. Mat Kaley picked me up (many thanks) with Big Sam and LF Charlie and we were dropped in the City by 6.45am. Caught up with Timmy, Pete W, Kenny, James M et al and we did a couple of km warm up. Then headed to the start with Barts catching up with all the preferred and seeded runners on the start line.

Plan was to try to hold on the Barts and CT for as long as possible. 50% of that plan went out of the window within 30s of the gun when CT shot off and had a big lead on us even before the Kings Cross tunnel. I was just tracking Barts at this stage. Up Edgecliff and, bloody hell, was that hard. We still seemed to be sprinting and that hill is deceptively steep. It looked like a huge crowd was still in front and I just couldn't believe how fast everyone was travelling. Up and down the rollercoaster through Double Bay. Barts would gap me by a few metres before I would tell myself to man up and hold on. Through Rose Bay and more gapping and ungapping. We'd be running with others for periods before they would drop off. CT was still well ahead along with Neil Pearson (also conveniently wearing illuminous yellow), Chadi (in his instantly recognisable St George strip and headband) and Crasti. Kept on thinking "they're bound to come back soon" but it wasn't happening yet. Then Heartbreak Hill starts. We immediately catch a group ahead and Barts lets me take the lead for a bit. Just worked the hill (which I never find as bad as all the other hills on this brutal course) and at the top I start to feel good for the first time in the race. Some fellow runner kindly passes me half of his cup of water and I hear this desperate cry behind me going "Tommy!, Tommy!, give me some" so I hold the cup out for Barts but he's three yards behind and for a moment I think he's expecting me to drop back for him (I temporarily thought this could be my "gel" opportunity) but he speeds up to grab it. I then kick on a bit and feel like I've got a bit of a gap.

Continue to try to press home the advantage and go through 10km in 33:50. All the hills done. Hooray. Keep on hearing these huge shouts for someone just behind me and assume it must be the first chick. But then this little kid overtakes me. WTF!? He comes up to about my shoulder height. So I go with him which helps me along that long straight before you turn for the downhill. Then down the hill and I'm catching Chadi. Made my mistake here of not going straight past Chadi but sticking with him. Hit the bottom of the hill and get a massive shout from Matty Palmer and then immediately hear him shouting "Johnny!". Did I mishear that? Was he just shouting "Tommy" again? Or is Barts right behind me?! Holy cow please no. The comes that dreaded rise along Campbell Pde. Chadi pulls ahead, my legs start to scream and I'm a sitting duck. Sure enough, Barts comes past like Mo down a homestraight. He immediately puts 10m on me and I'm battling along Campbell Pde. See the corner, my spirits lift and see the clock ticking down so sprint for the finish. Just fail to catch Crasti and 8s outside my PB but I honestly don't think I could have gone any harder.

Then all the chat begins. It's a picture perfect day (I didn't see cloud all day). CT runs a stormer in 46:14. BOB continues his rapid improvement beating Kenny in 48:4x for next HuRTS man home. Jamie S has a great run to go sub50, Enda runs a PB in 49:30 then wees himself on TV but is pipped by Richie P and Andy, Dicky G just misses a sub50 after stopping to tie his shoelace on HH (so he says) but LJ has run of the day for 5th lady home in the biggest footrace on the planet running a jaw-dropping 50:38 and chicking half the HuRT Squad!

A great morning and afternoon of beers in the sun with all the squad with Timmy, Anna and I moving on to the Beach Road hotel. I took myself home after I started bumping into people. Got home to be greeted by a beaming Kirst who ran 74 mins despite having to duck and weave and only plod the first 5km due to the crowds. Brilliant stuff.

Here are a few photos. Love this race.

Courtesy of Matty Palmer approaching Campbell Pde. That's Barts' shadow you can see in the background.

Glenn, Young Timmy, Me, Jeet, LJ, J-Fen, Ellie, Barts

Barts, Young Timmy and Myself looking happy.

Stroll

Easy 10km in 43:30.

Easy Friday

Just an easy 14.5km with Ray, Kanser and Kaley.  Paranoid about antibiotics, chicken-pox and my right knee for Sunday.  Otherwise getting pretty pumped for it.

77km for the week.

HuRTS 10 x 400m

It was wet and cold, the C2S is in 3 days and Mikey offered up a pussy alternative run so only 3 of us showed up. Angus and a chap called Greg.

Felt pretty good today. That's what 3 days rest does for you. Ran them all in 69/70 I think. 11km all up. Tooth OK and antibiotics doing the trick.

Charlie has now managed to spread his chicken pox to Bec, Billy and Mags. Kirst is crook. It's like a leper colony at home. I'm quarantining myself downstairs for the next 3 days.

Bear with a sore tooth

Took yesterday off work after I got a tooth infection on Sunday night. Now on a course of heavy duty antibiotics for a week. Hoping they won't affect C2S (the infection is just about gone already and the Interweb seems to suggest antibiotics themselves have no impact on athletic performance).

Particularly keen to run well on Sunday now that I put a bet on (usual $20) with one of the grads in the office that I would beat her brother. Thing is, he's quite handy. He's called Oliver Lord and as you'll see from the State 5000m and 10,000m results this year (below) he smashed me. But I figure I'm fitter now and the C2S is a whole different kettle of fish that suits gnarly old blokes training for a marathon rather than young whippets.

Today was an easy plod around the 3min reps. I did 9 running at the back.

Shorter Sunday

Caught up with CT, Ben, Macca, Big Sam and Andy this morning for the usual Sunday route but cut short at 30.5km in prep for C2S next week. Took 2 gels and felt fine today. 4:21 pace. Didn't stop ,e lying on the sofa for 4 hours after.

Short course XC - 15th in 25:42

Wow, what a stunning day. Was hanging around afterwards watching the Under 20's race just soaking up the sun.

Knew I was tired after the past fortnight so turned up not expecting much. Just wanted to ease my way into it and work the many little hills. It's a tough old course and saps the strength out of your legs. At end of first lap I was running solo about 50m adrift of Kevin Robertson and Nick Cope but with Richie Roberts lurking ominously behind. End of second lap and the position hasn't changed much - Kevin and Nick now further ahead and Richie the same distance behind. Now I know Richie just gets stronger as the race goes on so I worked hard on the hills on the final lap to try to keep him at bay. Picked up a couple of places in the process and closed a bit on Nick and Kevin.

Solid run but nothing spectacular. It just made me want to taper next week properly and give C2S a real crack. Sod the marathon. It doesn't get bigger than the City to Surf.

Another lap warmdown with Kenny for 11km all up. Big thanks to Timmy for showing up to give our Over 35's team a bit of respectability. Oh, and Anna wanted everyone to know that, despite winning the Over 35 state title, she was mistaken by an official for an 18yr old.

Kenny, me, Anna and Timmy enjoying XC in sunshine. It was never like this in Northumberland.

Tired

14km very easy around Centennial on a beautiful Winters day with Big Sam, Barts and TKS.

130km for the week. Last week felt fresh every session. This week the opposite.

The Tourists Part 6

Strength with Carl this morning, then a 7km jog around Manly.

Was feeling very tired at lunch so decided to take the new course Hickson Road session easy. Massive crowd (although absent MC with a calf issue). Muz and BOB were on fire leading the group with Barts also backing off. Gave it a go in the final rep but that was it. Long warmdown with Barts after for 14km all up. Right knee very sore so need to work on my thighs and hip flexors.

Next of The Tourists is CT. Current form is the same as ever - good. He's always fit and rarely strays far away from 130km per week. Has got a bit confused recently thinking that running 100km is sensible, but the World Champs have now been cancelled so he'll be concentrating on Berlin. Lovely chap but hates to be beat and Barts has started to do that quite regularly so you can be sure CT will be more determined than ever.

Tour nickname: CT
Other names: Truscott

Most likely to: Hit the beers early and hard and then pass out. Much like me.

Predicted time: The boys said 2:31. I'm going to piss him off now and agree.

The Tourists Part 5

21km wharves route with MC, Big Sam, LF Charlie, KiltedScot, Jeet, Kaley, Jesse, BW and Quentin making an appearance before he flies out tomorrow. 4:37 pace. Right knee sore but massage today helped.

Next Tourist has to be Young Timmy.

Current form: To be determined. Finally injury free and starting to string together some long runs and log the kms. Did 45km over the weekend but a disappointing 5km TT last night knocked his confidence a bit. Still, he's bounced straight back with the spirit needed by logging the kms today, pencilling in the notoriously painful 1.2km reps tomorrow and helping me out by offering to run the Short Course XC at Rydalmere on Sat. This will stand him in good stead and I'm confident it will all come together soon - the average km times for his long runs suggests so.

Most likely to: Get us all into a mass brawl.

Predicted time: The boys said 2:53. I'll stick with that.

5000m TT ES Marks - 15:39

Drove over with Enda then 3km warm up jogging around the track with the boys. Track was wet from earlier rain but conditions were cool and only a slight breeze so pretty much ideal. I'd brought my track spikes but hadn't removed the 9mm pins from when I ran in them at Nowra and they were too caked in mud for me to change them in the time available so decided to run in my trainers instead. Then come out to the track to see Barts in his sparkly new track spikes! Got to be worth a second a lap easy!

Headed out in a long train with CT leading the way, Barts behind and me at the back. Enda, Timmy, KiltedScot, Kroney and a chap called David Ray were following. I'd planned on running 75's all the way - partly because the maths is easy and partly because it would get me 15:37 - a chance of my PB at 15:36. But CT had gone out quicker. 74 first lap for me, then 2:27, then 3:42, then 4:56 then 6:12 at 2km and I was starting to struggle to hold on to them. Then I lost track a bit but I think I went through 4km in 12:39 (which would be 6:27 for kms 3 and 4, 77 - 78s a lap which sounds about right). All of a sudden CT is coming back towards me, I realise there's only 2 laps to go and feel great so push on. Then with 300m to go I can see I'm about to lap Enda but the bugger won't let me past him. Start sprinting at 200m to go and he goes too and we have a battle royale down the home straight. I'm thinking - respect to this fella - he's obviously making damn sure I don't lap him. But then when I finish, Enda stops too, pauses for 2 seconds then shouts "Shit, I've got another lap to go!". Well, any fatigue I had immediately disappeared as I'm virtually rolling on the floor laughing. He still managed an 80s last lap to finish bang on 17:00.

Happy with the last km of 3:00 but should have committed a bit earlier. I have ultimate respect for someone like CT who can just put it on the line and won't die wondering. I'm a great big pussy by comparison. Great PB by Barts to finish in 15:28. Enda would have gone under 17:00 if he could count to 12.5. Timmy will have been disappointed with his 18:23 but he got out there and did it and is no doubt feeling the effects of ramping up the training. And great to see Craig on the track in his first 5000m running 18:46.

5km warm down for 13km all up.



The Tourists will continue tomorrow...

The Tourists Part 4

Huge crowd today for the usual Monday route. Chatted to MC, KiltedScot, LJ, Big Sam and Kanser. 15.2km.

Next of The Tourists is Charlie D. Seems to have found his running mojo of late, putting in some regular kms and avoiding injuries and illness. And the training times are coming down. Beneath that calm and gentle exterior is a competitive bugger. Make an incorrect assumption and he'll be keen to prove you wrong. I have a feeling he'll have one of the Irish contingent in his sight.

Tour nickname: LF Charlie
Other nicknames: Warrior Charlie

Most likely to: Bail us out of jail.

Predicted time: The boys said 3:09. I'm predicting much faster as a result of a concerted training period and a 3:04.

Canberra

10km on the treadmill early doors.

Billy did really well in his gymnastics competition an would have medaled but for the vault, which unfortunately he ballsed up. I can relate to that. Scores:

9.0 on parallel bars
8.75 on high bar (normally his weakest)
9.3 on pommel (his favourite)
9.2 on rings
7.25 on vault

Next on The Tourists is Barts.

Has been in scintillating form all season, smashing all his PBs (and mine) after steadily improving week on week since March. Only question mark is the step up in distance to the marathon. Only done one (New York last year) which didn't go to plan. And seeing his face drop while watching at the 32km mark of the Gol Coast marathon was amusing. But he's a different runner this year and has done all the base work.

Tour nickname: Barts
Other nicknames: Bartles
Most likely to: Lead the charge early on and crash by 10pm.
Predicted time: The boys said 2:31. I can't see him failing to get under 2:30. 2:29.

The Tourists Part 2

Out at 5:45am for a cheeky 3km warm up then met Dicky, Macca and Barts for the usual 33km. Bumped into Ben at 14km who also joined in. Pace picked up in the final 5km with a few 3:45-3:50's thrown in. Great to see Macca running again and he showed his usual strength at the end.

36km in 2:35 something (4:21's).

The 2nd tourist has to be Macca. He told us he almost pulled the pin 3 weeks ago before running 35:24 at Homebush and deciding he wasn't as unfit as he thought. If he can stay vaguely injury free and keep on putting the long runs in like this morning, I think 9 weeks is long enough to get back to PB form. The Tiger is now sticking needles in him which has to be a good thing.

Tour nickname: Macca.
Other nicknames: Macca doesn't need more nicknames.
Most likely to: Run a negative split.
Predicted time: The boys said 2:38. I think Macca will fight his way to a PB. 2:36.

The Tourists Part 1

Very easy 13km with Enda - Ray and Paul H joining in for parts.

136km for the week. Biggest ever.

So today starts a rundown of the Berlin Tourists 2013 and current form and prospects. Enda seems an appropriate place to start.

Tour name: Echinacea Enda. The longest name on tour.
Otherwise known as: Edna. Enda Spankhard.

Current form: Looking very promising. Was strong in the 800's yesterday averaging 2:31's. Admitted today that he's put together 6 weeks in a row of 30+km Sunday runs which is enough to put strength in anyone's legs. Coached by Clyde so will undoubtedly be well prepared. Concerns lie only around sickness. Cleared his nose 37 times during today's run. Needs some more sleep.

Most likely to: Make us all sick.

Predicted time: The boys said 2:45. I'm going to say 2:44.

HuRTS 8 x 800m

Bit of a longer warm up then over to Rushcutters for the 800's session with a big crowd including MC, Big Sam, Timmy, Enda, Barts, CT, Kenny, Andy, Jeet, LJ, Ellie, Greta, Biggsy et al. Loads of kiddies on the oval so we mapped out 400m on the rugby pitch (long grass, tight turns, slight incline and all - see Timmy's blog for the full list of excuses). 2 mins rest between each rep. I had it at 820m on my Garmin so was probably pretty accurate for 800m.

Reps went:

2:28
2:26
2:25
2:24
2:24
2:24
2:23
2:19

Pretty pleased with that. Ran with Barts and CT for all reps. Longer warmdown with Barts and Andy for 14-15km all up.

MC's going better than he's telling everyone, still trotting out the "three and a half weeks holiday" line. Timmy went off like a firecracker, slowed markedly (I'm pretty sure he was chicked on one rep) before recovering again at the end. Big Sam just watched him the whole way with a look on his face that said "Stoke may roll my Eagles, but come race time there's no way you'll be rolling me". Good to see Laura finally putting some effort in. Must have been the presence of coach CT and Greta.

Shona Stephenson

Usual Wharves Wednesday but Mikey and I were bowled over by the size of the group today including Andy's 1 & 2, Big Sam, Kanser, Mr Ace, LF Charlie, Jessie, EmJam, Bart, BW and JW. So much easier with a big crowd to chat to the whole way. Time flew by going a bit further around the toaster to complete a Half in just over 4:30's. Felt great again. Amazed to see Sammy knock out a half off virtually no training.

Massage later with the Tiger where he mistook me for a voodoo doll. He gave me a lift back to the office and I took this snap of his passenger seat. Seriously, he's turning into an athlete of the tri/ultra persuasion.

HuRTS 2 x 20mins

Usual good crowd for a Tuesday but Barts running late so missing the fun. Roxy was there to make up for his absence though. Good to see Macca back.

Decided to take it out easy due to the heavy workload this week. Good group of us at the front running together - Kenny, Ray, Macca, Roxy, Andy, AMP chap (what's his name?) and Muz. We reached just before the BarCycle sign after 20mins - GMapped it at 5.71km. Average pace just over 3:30's. Roxy and I started a bit further back on the return leg (the BarCycle sign) to give us something to chase. He really turned the screw (looking like he was cruising as ever) and I was feeling OK so ran with him. He pulled ahead of me coming around the Opera House but then I caught him again and pulled ahead finishing in front of the whole squad (wahey! - I think that's a first) in 19:02 for the return. Average pace 3:19 and 9:55 for the final gate to gate. Felt great on the way back.

2km warm-up and 4.5km warmdown with Andy, MC and LF Charlie for 18km all up.

Much talk on Elvis wanting to change his nickname for his Berlin Tour singlet. We all decided this was against the rules but agreed on a compromise - De Niro.

Old timers Monday

Chilly today, but didn't stop some of the big-timers returning from injury popping up today. Big group with Big Sam, Kanser, Barts, MC, Andy, LJ, Ellie etc. all out for a plod.

Managed a very tired 15.2km.

Bad news is Big Sam has officially withdrawn from the marathon, adding to J-Fen and Kanser as non-starters. Still hoping to get them all along for the trip.

Kirst is back!

Headed out around noon after a morning trip to the airport to pick up Kirst, Bec and Billy. Was a bit worried after yesterday, felt completely depleted all day. So had a massive plate of spaghetti bolognese for dinner followed by a large bowl of Ben & Jerry's (Choc Chip Cookie Dough - kids choice, I was trying to persuade them to go for Half Baked) and miraculously within 45mins I felt good again.

Today was perfect for running. Cool if a bit breezy. No niggles and felt good to be running. Just got into a rhythm and punched out the kms like clockwork. A real confidence booster after yesterday. The usual 33km in 2:15:36 (4:06's). Ended up a bit like a fast finish. Kms went:
4:32, 4:22, 4:12, 4:20, 4:13, 4:10, 4:15, 4:07, 4:09, 4:14, 4:01, 4:07, 4:07, 4:02, 4:11, 4:09, 4:00, 4:11, 4:04, 4:03, 4:00, 3:59, 3:59, 4:16, 3:57, 4:02, 3:57, 3:51, 3:55, 4:00, 3:54, 3:52, 4:10.

20km tempo

Arranged to head over to Barts' place this morning for the tempo. Dropped the kids off with his poor wife Sam early doors then headed out on Barts specially formulated "flat" 20km route around the streets of Willoughby.

Well, it's no wonder he's so strong. There are no flat roads in Willoughby. Those that look vaguely flat are false flats. But I was very flat today. A combo of big night Thursday, quite a heavy week and no carbs last night I reckon. Even during the first km I was struggling to stay with Barts and anything under 3:40 felt like a struggle. Legs felt incredibly heavy. Poor Barts kept on having to run on the spot waiting for me to catch up or circle back to pick me up.

Anyway, only pleasing thing was that I struggled on through it without falling apart completely. Finished 20.58km in 1:15:32 (3:40's). Barts could have been 3mins quicker if he'd run solo. But it's not too bad considering the toughness of the course.

Now just want to sleep all day.

Easy Friday

Worked from home today. Caught up with Quentin who is in town for a very easy 13km.

119km for the week.

HuRTS Pyramid

Over to Rushcutters feeling a bit jaded today. I think the Tour de France is catching up on me. Breathed a sigh of relief to see Barts was missing so I could ease up a bit, but that was short lived with Kenny flying today and keeping me honest on my shoulder for at least the first 3 reps. Times went:

79, 2:44, 4:12, 5:38, 4:13, 2:43, 74.

Timmy messed up the rest before the 4 lapper after I went to get some water so I was chasing them down after a shorter break. So times a bit down from when I last did this session in May. It was hard work too. Grass was long and ground soft but it's lack of sleep I'm suffering from.

12km all up.

Wednesday MLR

20.5km with MC, Bart, JW, BW, MrAce, KiltedScot and EmJam on what is becoming one of my favourite runs of the week around the wharves. 1:32ish (4:30's). Mikey and I even saw the mysterious Kanser doing some sekrit training.

HuRTS 4 x 10mins

Well, it's actually become gate to gates again.

Went harder than I wanted to, and should have, today. Mainly because I was running with the rapidly improving Muz and Barts. First rep to gates in 10:00 felt OK. Back in 9:43. Then too hard up the hills in 9:45 (very quick), then back dropping off Barts in 9:36.

2km warm up and 3km warm down for 17km all up.

Good to see Timmy getting back into it and Muz going so well so soon after rejoining us.

Easy Manly

15.5km around Manly in 65:37 (4:14's) with Charlie (riding Billy's bike). Felt good today. Charlie going well sticking with me running 4min kms in the second half but he was rogered by the end. Bumped into Thamal looking smooth as ever.

New clothes from Grandpa and Liz:

Mosman Reversed 31km

Booked Mel to babysit the kids then set off for the STaR. Had tentatively arranged to meet CT, Reno and Fats but only Reno was there at 6.20am so we set off at an easy pace with that group. And thank God it was an easy pace. This STaR must have more hills and steps than any other. We were still averaging 5:35's after 14km when CT finally caught us (having set off 15mins behind!) but he seemed pretty average to slow his pace a bit.

Beautiful cool but clear morning and felt pretty good throughout - this is about 18 long runs on the trot now so 30km is starting to feel fine. With all the hills and bush it felt more like 35km though.

Fantastic run by Barts in the Harbour 10km this morning to knock off one of my PB's and run 32:11. I reckon 10km is his distance as I'm pretty sure I wouldn't have got within 20s of that. Also great to see Benny St continuing his great form heading towards the World Champs running 13:10 overnight.

ANSW Road Relays

Cut this one a bit fine. Picked up Andy from St Ives on the way with Charlie, Mags and Claudia in the back. Had no idea what I'd do with them while I was racing but packed their scooters and they seemed to entertain themselves nicely on the Uni of Newcastle campus. We arrived with 10mins to spare. Dicky P had registered the teams so just time to strap on the timing chips. I was running last leg so had time for a couple of laps warm up.

Great race with the Opens, Over 35's and Under 18's mens all running together. In the Over 35's, Sutherland were once again our main rivals but we were also a bit nervous about beating the Under 18's Striders team as a few of those young 'uns are pretty quick over 4km.

Fats was off first but was always going to struggle running against the in-form Kevin Robertson from Sutho who ran a very quick 12:28. Fats came in in 12:59 after going out hard on the first lap. Andy was next, overtaking the Sutho runner and putting some time into him, running a good 13:14 despite niggling achilles issues. Dicky P was third leg running a solid 13:40 but had Nick Bennett from Sutho chasing him down and putting 17s into him. This left me against Andy Cross on the final leg. I thought that I might have a few seconds on him but was wrong, never bridging the gap and Andy in fact ran 3s quicker - a 12:40 to my 12:43. Not a bad hit out running solo (and 4s quicker than last year) but need to continue the speed sessions.

Then Andy and I joined Charlie and Mags running the 2km fun run. Charlie smashed it this year and Mags ran the whole way, even sprinting to the line to beat a young boy despite the fact she was almost crying with fatigue. Sometimes I worry I push them too hard but they both seemed stoked afterwards.

Manly Friday

Had to fly to Melbourne yesterday so missed the chance of a run.

Today I'm "working from home" while looking after Charlie and Mags. Cracking day. Got the kids on their bikes and basically ran from playpark to playpark with me adding bits here and there. All up 18km in 1:19:17 (4:23's). Then lunch from Doggfathers sat on the beach. Shortly off to soccer training. I could do this more often.

83km for week.

Longer Wed

20km around the wharves with MC, JW, Brendan, Slapstick and Jessie. Very easy pace but it was over and with no niggles before I knew it. One of the nicest runs I've done all year.

HuRTS Fartlek

Just rolled around today easing back in running with Barts, MC, Aidan, Pete W and others. Longer warmdown for 15km all up.

Interesting finish line photo:

Gold Coast Half - 29th in 71:18

Pretty poor night's sleep as I was quite hyped after the Lions result and then up after Barts shouted at me at 5am(!). Jogged to the start and caught up with LJ before a few run throughs catching a load of others - Tiger, Richie P, Hamish, Anna and others. And then, still in darkness, we're off.

Plan was not to sprint off but start stead and build into the race. Nikki Chapple was on the start line in front of me so I knew she was someone I could pace off, as well as Barts. I'd been feeling really good in training recently so was hoping for a good time, at least a PB (my longest standing). Pretty soon there were three groups on the road - the leaders, a big group including Vlad and Chadi and then the group of Barts, Nikki, Jess Trengrove, some lad representing the ACT and myself. Nikki was setting the pace like a metronome. I wasn't wearing a watch, but Barts said that after a 3:08 opening km she was banging out 3:20's like clockwork. We reached 10km in 33:27 pretty much intact but with Jess dropping off. Then at the turn (10.8km) Nikki just seemed to put the hammer down (in truth, I think she just maintained pace) while Barts and I ran together. This was my worst spot from 10km to 12km. Barts started to form a gap and I thought, here we go, it's all over. Then, bizarrely at 12km, he drops his gel while trying to open it, and starts scrabbling around on the road trying to pick it up like a blind man searching for his glasses. I thought thank God, I'm back on him again and so sit in.

Felt the pace start to drop here. There's a bloke 50m up the road being spat out from the earlier group so I put a burst in to catch him. Do so and, with a stroke of luck, he ups the pace so sit behind him now hoping to pull away from Barts. It's starting to hurt here (16km) but we're in a good rhythm so I stick to it. Then at 18km he starts to slow so I try to push on, conscious Barts always finishes strong. Sure enough, I pass J-Fen shortly after and he gives me a shout, then shouts for Barts about 5s later. Feck. This isn't going to be easy. Desperately try to keep on lifting the pace. Final km and the turn seems to take forever to come. Reach the final run in, take a quick look and just kick for home.

Stoked with the PB and finally able to give Barts a run for his money. He finished 7s back. Run of the day was Laura's 2min PB for a 78:35. Anna also cracked 80 mins for the first time.

Now for some beers.

Day before junk

6km in the morning with a few strides. Took me 4km to stop hobbling from all the niggles.

Then up to Surfers. 70 odd minutes of pain to go...

Easy Friday

14km very easy with Ray, EmJam, John Doe and others.

100km for the week. All set for Sunday.

HuRTS 10 x 400m

Decided to give this session a go to stretch my legs. Idea was to cruise around feeling great and as though I had another gear. Well that gear ain't there. Struggled to hold on to Andy C and plenty of effort was made. Felt better for it after though. Had a couple of 71's, one 70 and all the rest were 68's or 69's. Grass was long and ground was soft. Can't think of any more excuses.

Out tonight at Ribs and Rumps for Charlie Boy's 7th Birthday. The kid's a champ, but can't pose for a photo to save his life:

Back in Manly

14km in 62:30 (4:26's). Sore and lethargic. Couldn't have felt more different than yesterday.

Wolgan Valley day 2

20km on the trails of Wolgan Valley after a day sat on the balcony reading David Millar's autobiography. Doesn't get any better than this. And the run was magic too, with the tennis ball having worked wonders for my left knee.

20km in 1:24:45 (4:14's). One of those days when running feels easy.

Wolgan Valley day 1

Out with Mrs H for 7km in Wolgan Valley. Knee still giving me grief so I kept it short. Got a tennis ball into my ass afterwards which was agony but I think is the root of the problem.

Had dinner in the restaurant with about 7 other tables (being Monday) and happened to be sat next to Pete Beacroft! Had a great chat with my ex-colleague and 30min 10km man. He's twice the man he used to be but bags of natural talent if he ever looked to return.

Sodden Sunday

A few pints were had in the Steyne watching the Lions v Wallabies cracker of a game. Then up 6 hours later feeling a bit sore to drive Dicky to Centennial where we met Timmy. A bit in the park, then ran C2S course then back for a final loop of the park.

It's wet out there.

30km in 2:14 and a bit (4:28's). Left knee sore, I think it's my left glute which is locking up.

Soggy Saturday

Planned on 20km tempo. Ended up doing 6km easy, trying to plot a path that didn't involve swimming through the floods.

Easy Friday

An easy hour at lunchtime with CT.

120km for the week with some good quality stuff.

HuRTS Hickson Road

A few too many ales at a State of Origin function hosted by Clive Cooper last night meant I was in a bit of a sorry state for the session today. So I variously ran with Barts, Timmy, Kenny, Fats, Ray and LJ. Suddenly felt good on the final rep and put a burst in to catch Barts but this was the exception to the rule.

Good to see Richard Mullaney back after a 5 year break. Bad news is J-Fen being diagnosed with OP which rules him out of running Berlin. Still trying to persuade him to come and support. Perhaps we ought to set up a Facebook support page a la Scott Westcott.

Long Wed

Usual wharves route with JW, BOB, Emjam, Slapstick, BW, Enda and Jeet (until he rolled his ankle).

20km in 87ish (4:22's).

Tiger massage in arvo.

ES Marks 5km TT - 15:57

Clyde put out the call on Facebook a few days ago for a 5000m TT at ES Marks.  He's coaching Enda, JC and co and I've got huge respect for him as a runner (anyone who can post his PBs off his frame deserves all the credit that can be heaped on a person) so I was keen.  Plus it's 10 days prior to GC Half and the Tiger always suggests a short time trial 10 days out so it fitted the bill.

ES Marks is fantastic now they've laid the new track.  Haven't run on a bouncier surface since Monkton Stadium circa 1987.  Conditions were great - cold and drizzly but not too much wind.  Clyde was calling out the splits.  Couldn't have been made easier.  I was tentative beforehand though after yesterday's long run and having had an emergency massage today due to my left knee feeling dodgy.  But did the first lap in 74/75 and felt comfortable.  Can't remember the splits after that (Clyde jotted them down so may get them later) other than 7:43 at 2400m.  That makes sense though - I was basically working off 78s each lap.  As Clyde called the lap time, I'd add 78s and hope he called that time out when I next passed him.  Was feeling good with 4 to go so upped the tempo a bit.  Then it was 12:54 at 4km and I thought a 3:06 final km was a bit tough but then suddenly you've only got 2 laps to go so can really ramp it up.  15:25 at 4800m so just a sprint to finish off.

Chuffed with the time.  I was hoping for sub 16:30 beforehand so very happy to dip under 16.  Enda is hitting some form to run 17:03.  Good also to see Timmy injury free and running 18:16.  JC split the two with 17:54.

Jogs around the track to warm up and down for 11km all up.

Long Monday

33km run to work. 20.1km around Manly feeling good then 13km to work when my left knee gave me a bit of grief. Bloody cold and wet again, wore the rain jacket the whole way. Achilles was fine. Voltaren is beautiful.

2:29:30 (4:31's).

Painful Sunday

Right achilles very sore. Didn't get a chance to put my orthotics in my new spikes yesterday. A 12km hilly cross country with no orthotics in new shoes with no heel was always going to test it. Strangely, it's in the opposite achilles to the one that's always given me problems.

Anyway, hobbled around 14km in the cold, wet and dark at 5pm this evening. Have had better runs. 62:30 (4:28's).

1km in at the back of a big group that would stay together for a while.

NSW XC Champs - Nowra - 17th in 41:49

Manic day. Dropped Billy at soccer, took the rest of for breakfast, then took Charlie to soccer, left him with Big Sam as I was then late for driving down to Willandra. 3 hours later I was there, quick warm up with Barts then mad panic as the starter called everyone to the line and I realised I hadn't put the chip on my new spikes. Ran back to the car, tried to find the key on the front wheel BUT IT WASN'T THERE! Then realised the white Golf GTi I was searching the wheels of wasn't mine but someone else's parked 2 spots closer. Got it, put the chip on, triple tied my laces and lined up with my heart going 200bpm.

Wanted to ease my way into the race so started easy then picked my way through the field in the first km. It was a strong field (not at the pointy end, but around the pace I would be running) and I knew the blokes to look out for would be Barts, Robdog, Geoff Arnold, Kevin Robertson, Richie Roberts and Peter Costello. By 1km (on the steep downhills) I caught a big group including all those names (except Richie who always starts easy) plus Dylan Dudley and Cale Bowd. This was to be a feature throughout. I ran the downhills really well and made up good ground but struggled going back up. The course was a bit easier this year avoiding the big hill but adding a longer section on the way out. It still undulates the whole way and gives you no opportunity to get into a stride. At the end of the first lap I had dropped slightly off the back of the group (see the splits below) but not before Robbie and Geoff. Second lap was the same again, not losing contact completely and finding a bit of a rhythm but starting to struggle by the end. Nice to get a couple of shouts from Aparna from work. Final lap was holding on hoping someone may drop in front of me to give me something to aim for. A chap called Matt Cole fell off badly and I nearly caught him before he recovered very well over the final km to pick up 3 more spots.

Still felt relatively OK at the end so pretty pleased with the result. 3rd race in a row where Barts has finished 1 place in front. He's becoming the new Tucks. Nice to finish in front of Geoff, Robbie and Richie. Would have been good to be closer to Kevin R. But a solid run which will pay dividends in a couple of weeks.

Then drove 3 hours back home. Shattered now.

Wave Sayonara

Can't find any Elixir 7's in my size online anymore so went with Northside Runners' recommendation of the new Wave Sayonara. Spent 15.25km umming and ahhing. I think they're OK. Much lighter and look good, but hyper sensitive about my achilles with any new shoe. 4:32's.

107km for week.

Thursday starting to double

AM: 6 and a bit junk kms. 29:58 (4:46's).

PM: Talk at lunch so had to do the speed session solo. But these will be the sessions I remember in September. Or so I told myself. 10x400m off a rolling 2mins. Usual loop of Rushcutters but ending at the floodlight.

70, 71, 71, 69, 69, 69, 69, 69, 69, 66

Had the usual morbid thoughts during 2nd and 3rd reps but felt OK once I got into a rhythm.

3km warm up and down for 10km all up.

Mr and Mrs Highnam line up for the big dance:

Busy Wed

Training with Carl in the morning with some butt clenching work on my hammies.

Easy 20km at lunch in 1:30:11 (4:30's) with Jeet, J-Fen (he was late, we didn't wait), JW, Anton and senior UBS dude.

HuRTS 13 x 3 mins

Yep, you read it right. 13, not 14. That's because I arrived 1 minute late to find a bemused Paul Hannell and half a dozen others standing around wondering where everyone was. Well, it turns out they were half way around Farm Cove on their first rep with J-Fen having set everyone off early in order to get back for a chest, back and sack wax at 2pm.

Was pretty sensitive on the first few reps with the legs still feeling yesterday's session. Felt better as the reps went on feeling pretty good averaging 3:10's for the final 4.

Good to see Young Timmy looking upbeat again. Big Sam is on the mend. Anyone heard from Kanser or Macca?

Long Monday

Cheered up today so squeezed in 30km at lunch in 2:09 (4:18's). 13km solo then the rest with the squad - with Barts, Andy C and Slapstick for the second half.

Felt great today. Been inspired by Seb Coe's autobiography.

Short Sunday

Felt rough Saturday so rested. Saw the Lions play the Tahs Saturday night and celebrated a bit after so was feeling little better Sunday. Managed an easy 10km in the late afternoon separately bumping into Charlie D and Sam (both running) and felt good.

Good game of soccer with the kids in the arvo. Team Highnam managed to overcome Team Agnew/Dalziell with some quality moves.

City Mile Dash

5th in 4:42.

Pretty disappointed with the run. Lots of twists and turns and I struggled to regain the pace after each one. Finished without feeling i'd given 100%. I thought I'd hit a bit of form before this so was disappointed to be 7s behind Barts.

101km for week.