Super Long Sunday

Over to Centennial early doors for what will probably be my longest run pre-Six Foot.  Did a lap of the park solo then met CT, Barts, Enda, LJ, TB, Renaud, Birchy, Jeet, Young Timmy, BK and numerous others for 38km.  Everyone was running different distances but had company the whole way after the first lap with Terence finishing the last few km.  Real confidence booster today as I felt fine even at 38km and even managed some manual labour this arvo.  Having second thoughts about selling the house now that I've actually put some work into it.

2:51:42 all up (4:30's).

Curl Curl Parkrun - 1st in 16:39

Well, this morning we had scheming and shenanigans worthy of a Game of Thrones episode.  And let me tell you, I was playing the role of the upstanding Eddard Stark and Enda was the scheming Tyrion Lannister.  He has form with dwarfs too.

Turned up having driven the family there (Kirst still in hospital but more on that later) and did a warm up bumping into Enda, Macca and Birchy but found ourselves running out of time.  There was a bit of standing around going on so I popped into the loos while Enda with the hidden agenda hurries the starter to get going.  I wander out of the loo smiling ready to greet everyone with a bit of banter on the start line only to see the backs of everyone running away and my Dad shouting something along the lines of "Tom, you daft twat!".  Well, I was a bit pumped then.  I reckon I lost at least 10s and had to run across the rough ground the catch everyone up.  At 1km Enda was way out front with Big Mikey H still 7s in front of me (I was timing the gaps).  Still running angry I caught them at the 2km mark but Enda immediately just tucks onto my shoulder for a free ride.  Seriously, that guy has no shame.

Started to tire a bit towards 3km with spirits only lifted with the 3 minor Highnams and one Super Senior Highnam cheering from the sidelines.  To be fair to Enda, he did take the lead for about 20m but semed more keen on looking at his watch.  From then on the race was an almost exact replica of last week.  Started to lift the pace with 1km to go wanting to avoid a sprint finish and got a slight gap coming over the bridge.  Pretty rooted by the finish line to be honest.  16:39 on the clock so taking into account the start it was about the same as last week.

Enda finished with a 16:47 to take $20 off me.  Fair play to him, he's running well as times seemed a bit slower this week.  I think the start/finish line was further back than usual - no doubt Otto (who ran the show this morning and succumbed to Enda's pressure on the start line) was trying to protect his PB.

Morning was topped off on the drive home to hear that Kirst's pathology results came through all clear!

Data

Easy 8km run with a few sprints thrown in to stretch the legs.  35:01 (4:22's).  Ran with a heart rate monitor for the first time ever.  Averaged 135bpm - got up to 153bpm on each of the sprints.  Love the stats.

Doing Curl Curl Parkrun tomorrow where I need to stay in front of Enda.

Another long tempo

Same 16.5km tempo as last week.  60:31 (3:39's) today.  Was similar as last week to 10km (36:18) but then lost it a bit into the wind coming back along Manly beach.

Warm and very humid today which didn't help.  But solid session nonetheless.

1km warmdown.

Mater movements

10km from the Mater.  Some great trails through Artarmon Reserve which you don't expect in the middle of a city.  Hilly and tired.  45mins.

Tradey Tuesday

After a day of manual labour around the house I knocked out the 15km Allambie Hill/Seaforth Oval route in the early evening in 68:22 (4:33's) feeling very sore.

Loving the short track speed skating at the Olympics.  It's got to be the best spectator sport.

Long run with friends!

Finally some company after weeks of long runs solo.  Met Andy and Macca at home, caught up with Jamie then met Tiger and Amy at Dee Why.  Up around Narrabeen Lake and back.  36.3km all up in 2:46:34 (4:34's).  We started off very slowly (I still had a hangover from too many red wines) at 6am but Tiger and Jamie were throwing a few quick ones in there on the way back through Cromer.

Very tired now.  I'm still struggling to back up for the long run after pushing the Parkrun the day before.

Curl Curl Parkrun - 1st in 16:28

So this morning we had the Truscotts, Jamie, Macca, Justin, Charlie, Pete W, Big Mikey H and 188 other people for the increasingly popular Curl Curl Parkrun.  Lovely morning with little wind and lots of PBs out there.  Went off quite quick feeling confident and trying to drop CT who's only recently returned from foot surgery (albeit on a 2014 running streak).  Well, the tenacious bugger just wouldn't let go.  I started to lose it a bit at 3km and he took the lead only for me to have another pop going up the hill on Harbord Rd.  On the bridge with 600m to go and he's still on my shoulder.  Keep on increasing the pace and gradually get a slight gap so that there's no mad sprint thank God.

Pleased with the time off biggest week in 4 months (and first mid-week session in same period).  Impressed by CTs time off little training.  Macca went well for another PB in 17:30. ML Charlie also avoided getting chicked by Greta off seemingly little training.  He could go well if he applied himself.

Jog there and back the long way for circa 16km.

Just before 3km.  CT in 2nd, with Big Mikey H and Jamie in the background.

Plod

Very easy jog to Shelley, bumping into Ben and Big Sam swilling beer from brown paper bags along Manly beach.  Felt very virtuous.

10.5km in 49mins (4:36's) which brings up 100km for the week.  Being anal like most runners, there was a reason for running 10.5km.  First 100km week since October.

Tempo Time

Was planning a 2km TT with Barts but he pussied out so I did a 16.5km tempo instead (because it's really similar) - usual route to Shelley Beach and back with an extra loop of the Golf Course.

Bit of wind going down the beach which made me tired at the 9km mark and quite warm (25C) but otherwise felt great.  Finished in 59:44 (3:36's).  Very happy with that - about 10s per km faster than I was expecting.  In better shape than I had thought.

Stats

More easy stuff

Been reading about marathon training and sounds like everything I'm doing at the moment is contrary to an effective marathon training plan.  But, in 2 weeks time I'll be back to HuRTS sessions so might as well enjoy the easy training for a bit longer.

Today was 12km easy in 4:27's with Charlie on his bike.  Charlie provided a constant stream of conversation which avoided any dull moments.

Another pain free run.  This nightly liaison with the foam roller seems to be working a treat. Struggling this evening with big pudding cravings.

Finally, thank God Joe Kinnear is gone.  Now just for Mike Ashley.

Long run in the heat

Only chance to get out today was at 1pm in 30C heat.  Did 34km around Narrabeen with a loop of the Golf Course at the end.  2:29:31 (4:23's).  Bumped into Macca early on so did a few km with him.  Last few km were a struggle in the heat running from bubbler to bubbler but at least the pace didn't slow.  Maybe this sugar free diet is working.

No discipline

Drinking wine until 2am last night so just 12km easy in 4:23's today.  Will do the long run tomorrow.

Ran in my new Wave Rider 17's.  Felt good, but will reserve judgment until tomorrow to see how the various niggles are.

Striders 10km Homebush - 5th in 34:57

Went out like it was a 5km, came home like it was a marathon.  

Felt magic in the first km running with the leaders (Dave Criniti, Neil P and Robin W) but then they suddenly drifted in front and I was running solo.  Aware that someone wasn't too far behind and at the bridge switchback saw that Fats and Quentin were right behind.  They came past at 5km reached in 17:00 and I was ready to step off the course.  It was warm and very humid as ever and I knew the second lap would be a struggle.  Fats and Q pulled ahead but then at 7km they both slowed and I was back on board.  Pushed on with Q who pulled ahead for his customary 7s cushion and I was happy it was all over.

Fairly satisfied given it's off 80km per week and no HuRTS sessions in 3 months.  But need to start some proper work soon.

Nice run by Neil P to win in 33:19 and Macca will be satisfied with 36:50 but not too many other happy faces out there this morning.

Not worth mentioning

7.5km very easy in 4:45's.

Got a bet with Enda for tomorrow morning's 10km at Homebush.  I'm giving him a 30s headstart for $20.  Hope he's not in PB form.

More easy as

14km easy and untimed with 5 efforts towards the end.  Felt great today.  No pain in knee for first time in months after plenty of foam roller work recently.

Early doors

10km easy in 44:10 early doors while kids at squads.  Few strides towards end but tired after last night's efforts.  Bumped into LFCharlie on the beach emerging from the waves Ursulla Andress style.

Cop out hills

Planned on something harder like a 5km tempo within a 14km run but persuaded myself out of it so just did the Allambie Hill/Seaforth Oval route but pushed hard on the 4.5km Allambie Hill.

Just over 15km in 65:54 (4:20's) but a good pace up the hill.  Stats.

Bogan fringe

32km around Narrabeen solo.  2:17 something (4:17's) so a solid hit out. Said hello to the super-smooth Angus McGillavray in Cromer but other than dodging the Narrabeen trailer park locals setting up shop early doors for Australia Day, that was about it.  

Back home

Yesterday was a bloody hilly 19km on the roads from Crackenback (or "Crack 'n Sac" as the kids call it) to Jindabyne.  4:33's.

Today was a very easy 7km around home in the late afternoon after unpacking.  Felt pretty good.  4:27's.

Holiday catch-up

Monday was 5km very easy picking up the car.

Tuesday was a rest travelling to Canberra.

Wednesday was 10km on trails around Lake Crackenback resort.  Runners heaven here.  

Today we climbed Kosciusko (about 14km round trip) with me carrying Claudia on my shoulders 90% of the way.  Too knackered to run when I got back.  Sensational views though on a crystal clear day - some of the best I've ever seen.

Getting longer

30.4km in 2:17 something (4:31's) with Quentin around and about Manly including up to North Head.  Hot as we ran at 10am and legs were very tired after yesterday.  

Must remind myself when deep in marathon training that there's no such thing as an easy 30km when you're not used to it.

Curl Curl Parkrun - 1st in 16:27

Jogged over with Macca with another good crowd with Andy, Justin and Big Mikey H back again with Jonny B, the Tiger and Amy also showing.  Some random dude from Belgium also turned up.

Binfield went off quickest with the Belgian chap following him.  I was a few yards behind at 1km and 2km.  On the jog to the start I told Macca he needed to get under 18mins and the way to do it is to attack the 3rd km.  So I tried to do the same.  Caught them at 3km but the effort in doing so meant I dropped off a bit to the 4th km.  Then at 4km the pace dropped a bit so I thought it was a chance to push on.  Luckily neither JB not Eddie Merckx followed so I wasn't subjected to a sprint finish I'd no doubt lose.

So the yo-yo'ing continues but very happy with today's time and to have a good competitive run.  Hats off to JB who did all the work.  Runs of the day go to Macca who smashed through 18mins with a 17:44 and Amy who crushed her PB with a 17:30, paced by the Tiger.

Awesome video of a monkey bar kids fight.

Easy Friday

14km route to Shelley and back.  60:50 (4:20's).  31:24 on the way out, 29:26 on the return.  Nice and easy with a few strides thrown in at the end. Canny warm like.

The Stats.

Sammy's bailed on 4 gorges tomorrow with too any pullouts so I'll do Parkrun.  Again.  Not sure which set of legs will show up tomorrow.

Akuna

Usual route with Macca, Ben and Sam.  Macca copped a flat outside Bunnings in Narrabeen just as we were flying along with the Warringah Cycle club train.  Ben and Sam went on to do West Head as well, with Macca deciding to punish me with a quick climb of Akuna instead.  Managed a new PB (9:48) (Macca did 9:30) and cruised through to the Box to Box in 14:53.  If nothing else, the cycling fitness is coming on in leaps and bounds.

DC Run

5km warm-up, an hour with Dave concentrating on core and glutes (not as intense as recently), then 5km warm-down.  Good stuff.

Recovery run

10.2 km nice and easy (4:28's).  Sore after yesterday for first few km then good.  Bumped into Clive on Manly beach and did the second half with him.  He's persuading me to do Byron Bay Olympic distance tri on May 10th.  Could be a goer.  More interesting was his talk of duathlons - run bike run.  Sounds more like my sort of thing.

Long Monday

Whoa, just realised I've been working on a simple version of Blogger.  Loads more options here.  What's a jump-break?  Looks like I can add videos much more easily too.  Will have to buy a Go-Pro.

Took yesterday off as I was absolutely knackered and Kirst had a bad chemo day (her worst yet).

Got out for the long run today and felt comfortable on it for the first time since Berlin training ended.  Threw in a couple of big hills as a result (North Head up from Shelley and Allambie hill at the end).  Did 28km (stepping up gradually each week) in 2:01:51 (4:20's).

Have added Andy to the Head to Heads given he's beaten me.  Nephew Jack's blog is the one to read for someone in form.  Those km reps are starting to look dangerous.

Here's a jump break:

Curl Curl Parkrun - 3rd in 17:17

Another increased turnout from the HuRT Squad and it's band of merry followers. Macca and I were caught by Justin on the jog over, then we mingled with Andy, LF Charlie and even Big Mikey H on the start line. Sam Walker was there so a win was out of the question. Within 500m I realised a podium pretty much was out too.

Legs felt like I was running through treacle. Doing the Akuna Ride the day before seems to be the common theme. There was a group of 4 of us (Sam, Andy and BMH) through 1km but by 2km they had gapped me. Then on the tough 3rd km the front 3 had spread out. Had the consolation of picking up a burned-out Mikey over the final km and ran a bit better then but well beated by Andy and Sam.

Ran home the long way with Macca (also slower than last week but not by much - he'll be sub18 next week), Justin (nice start to seasons) and run of the day LF Charlie (19:14) for 15k all up.

Bike and run

Around Akuna with Sammy, Ben and Macca this morning.  New PB up Akuna hill (10:19) only 20s behind Macca this time.  Aim is to get under 10mins in next few weeks.  Got my first puncture on the way home.

8km this afternoon very easy but struggled for the first few km as a result of the ride. Outside of left hip has been sore since then.  Had eased up by the end of the run.  36:55 (4:36's).  Quick chat to Justin along Queenscliff lagoon - he's just starting back for the year.

Thursday hill (again)

To the top of Allambie hill (6.5km) and back. 29:15 up, 26:34 back for 55:49 (4:17's). Feeling good but the glutes/hammies were very tight after yesterday's strength work.

DC Training

Wednesday was an hour of glute work with DC. Stepping up the intensity and I was wobbling on the jog home. Had a chat to Thamal on the way back who has continued to suffer from the chronic fatigue when putting the hard sessions in.

Solo cycle

Missed the morning ride with Macca and Sam with Kirst training so did 30km in the arvo in just under an hour cycling up to North Head and doing 5 loops plus one trip down to the Police Management School. Bit annoying with the speed bumps but at least it's traffic free. Windy up there which made it hard work by myself but just tried to keep the average pace above 30kmh. Got the glutes working which was the main aim.

Hilly

Buoyed by how I felt after running the hills in Kangaroo Valley last week, I decided to try to replicate it. Only long hill I could think of was Allambie hill. Holy crap. It's 3.2km from bottom to top. But again felt good running up it. Decided to do a loop so ran along the bush track next to Wakehurst Parkway (albeit some of it is now road for a new housing development) then the Dicky Green route back from Seaforth Oval. If I felt good going up the hills, I felt very average after the bush running which I need to bear in mind for Six Foot.

All up 15km in 68:29 (4:32 pace). Nice loop

2013 in Review

Well, it was a year of what might have beens. Pleased to see the end of it to be honest. With Kirst getting ill, pulling out of Berlin and pulling out of our 3 month trip across Aus, it turned on its head what should have been a great year.

Having said all that, I probably got as fit as I've ever been building up towards Berlin. In retrospect, I think I started the build up a bit too early. I became obsessed about fitting in a certain number of long tempo runs, but reckon I actually peaked around mid-August. Specifically, it was a Pyramid session I did on August 22nd and the 5000m TT on 30 July that gave me most confidence. In terms of races, my top 3 were:

1. Gold Coast Half. Massive PB and what turned out to be a rare win over Barts.

2. NSW Long Course XC. Bit of a turning point when the strength started to kick in.

3. State 5000m. Good time for early in the season.

Most disappointing was City to Surf. I was in great form but was on antibiotics the week leading up to the event and never felt comfortable.

Just looked back on last year's "Year in Review" and have realised that for the second year running I didn't run a good 10km. Didn't run too many (but more than last year) with the fastest being State 10km on the road in 33:01. So I haven't run under 33 since my PB in September 2011. I was capable of it this year (going through the first 10km of GC Half in 33:27 and not slowing much from then) but didn't have the race to put it together. That has to be the aim for this year - to get back into the 32's. The other aim will likely be Melbourne Marathon in early October. But I'll start the build up later.

It's officially long

26km with Macca around Shelley and Curl Curl. Did 5 or 6 strides towards the end. 1:58:43 (4:33's).

Weighed myself this morning. 66.9kg after 1 day on the new food regime. Not sure how I lost 2.2kg after a week eating crap and drinking to excess while camping, but hey ho. Last night I dreamed about the cold chicken in the fridge.

Curl Curl Parkrun - 1st in 16:38

The Curl Curl Parkrun gets more and more popular with the HuRT Squad (and in general).  Turned up with Macca to find Binfeld, Andy, Pete Walker and the Tiger all there along with the usual crowd and the Tiger's gun females.

Fully expected to be turned over by at least JB, Andy and the Tiger based on the last 2 weeks' performance.  So headed out slightly easier with the intention of hanging on to Andy for as long as possible.  JB went off quick but we started to catch him around the 1km mark.  Hit the front along Griffin Rd thinking at least I can say I was in the lead for a bit.  Was feeling much better than the last 2 weeks so tried harder for the 3rd km.  Ran without a watch so was pleased to hear the time when I crossed the line.

Starting new diet today.  Always said I ran so that I could eat and drink what I liked but it's the last variable I've got to try and run quicker.  Going to do Brad Pamp's 21 day program from Jan 27th.  Weigh in tomorrow morning.

Usual run there and back with Macca for 16km all up.

Jan 3rd

LF Charlie joined us in Bendeela at some point, I think I got my days mixed up.  Anyway, did the same route again with him untimed and easier.

Jan 2nd

Same as New Year's Eve but 23:11 in way out and 18:56 on return.  Feeling good again.

New Year's Eve

Down in Bendeela in Kangaroo Valley.  Beautiful spot, trouble is it's at the bottom of a steep 1.5km hill.  Did 5km out and 5km back.  23:11 on the way out, 19:12 coming back.  Felt like I was running properly for the first time in weeks though.

Did Akuna Bay the day before with Macca, Sam and Ben G in 1:59 feeling good.

Long Medium Long run

Was intending to ride Eastside today but didn't have a time slot trying to sort out camping and Macca offered the company for a long run.  So did 24km with him around and about averaging 4:41's with some strides towards the end.

We had a discussion on what constituted a long run.  Settled on 26km, so this was a long MLR at best.  A step in the right direction though.

Curl Curl Parkrun - 1st in 17:21

KM splits went 3:15, 3:28. 3:38, 3:30, 3:18 then the 70m extra.  That's how it felt too.  Had some kid next to me for the first 800m but I was running angry as his dad told him on the start line, "all the fast ones are away today".  Can't cope with the truth yet.

4 and something km there and 6 and something km home all with Macca for 16km all up.

On ya bike

65km to Palm Beach and back (the pretty way on the way out, the quick way back) with Kanser and Ronan (and Angus B for a bit).  Nice and easy and with a big grin on my face after reading about the Toon smashing 5 past Timmy's Stoke boys.

More of the same

Same as yesterday, but with all the rest of the family on bikes rather than the middle 3 kids. Begged the kids for a 10s start on the Campbell Pde lap but they pleaded all manner of ailments (it's like trying to get a bet off Timmy) before proceeding to pone my ass. But felt as though I was moving properly today and did 1:52.

Family have got a spread bet (appropriatly named) on what I'm going to weigh by 1 Jan. 3 slices of chocolate cake, 2 slices of pavlova, 3 mince pies, half a packet of fudge, numerous other sweets, as well as the standard 3 meals and 7 beers today.

Christmas Day

10km with Billy, Charlie and Mags, with the latter 2 on new bikes. Can no longer keep up with them. In fact, we went down to Campbell Pde and I raced them around the 660m loop. I did 1:55 (which was a huge effort) but only managed to beat Mags. Got no rhythmn in my running at the moment.

69.1kg. Heaviest I've been in 4 years, and that was before Christmas Dinner.

Doubling up

Getting concerned about the running fitness so ran 9km slow (untimed) this morning then 6.3km at 4:26's this arvo - both from and to the garage to get the car serviced. This afternoon's run started to feel vaguely normal again.

Medium Sunday

20kms from Centennial with Clyde, Enda, TKS, BK, BOB and a couple of others. Bloody humid and felt like shite. Struggling to adjust to cycling muscles in distress. 4:35 average.

But the good news was the Toon giving those Palace boys a shooing at home, showing what playing in the Premiership is all about. Bring on Boxing Day and another 3 points against those Pottery boys. We could be safe by the New Year.

Curl Curl Parkrun - 3rd in 17:34

Legs dead from the start. Hardest run I've done all year. Interestingly, like Macca, the best bit was running up the hill. Otherwise legs just too stiff and sore to get going. Ran with JB for the first 1.5km until he just pulled ahead inexorably and he ended up running 16:52. At least it's all uphill from here.

Jogged there and back with Macca (back the longer, flatter way) for 14km all up.

Slipstream Lindop

Appreciated Timmy's effort to come over from Erko for the Akuna ride this morning, joining myself, Ben S and Jon Mulder. He used the excuse of not knowing the way to sit in behind us all the way to Mona Vale. Fair play to him, he made a bit of effort to bridge the gap to Jon as we went around to Church Point, but from then on whenever Timmy hit the front, he made sure he jumped hard when we were blindsided to open up a nice gap so that we couldn't share his wheel. He smashed us up the Col d'Akuna and then had the temerity to make ME hit the front right on the start of the hill into a headwind along Warringah Rd. Fair to say it'll be a while until he gets his next invite North of the Harbour. All up 62km in 2:05. A little slower than usual as we had no train to jump on up to Mona Vale.

Then this arvo I did a rare run - steady 10km in 41:47 (4:10's) to Shelley and back. Nice to stretch the legs after a few hard days in the saddle.

I've foolishly agreed to do the Parkrun with Macca tomorrow. Anything under 17:30 will be a bonus.

Will I survive

Well, this morning I almost gave up. Don't think I've felt as knackered since the long Sunday run I did with Macca in the lead up to the Marathon last year. Macca seems to be the common theme here. Out bright and early with him and Big Sam for Akuna Bay but adding in West Head too. It adds about 20km, but it's a bloody hilly 20km - up and down all the way albeit on a beautiful surface.

Bit of a mistake doing this ride after all the glut work with Dave yesterday. They just gave up on me on the return from West Head and I was dreading Akuna Bay. Sure enough, at the bottom of the 3km climb Macca and Sam turned the screws and motored up with me slogging it out behind. Managed to get into a routine and held on from then on by leaning forward more and using a bit of glute that hadn't bonked yet.

These are the stats: Tom Almost Dies

Having said all that, it was an awesome ride. Saw 5 wallabies bounce in front of us (fortunately not when going 69kmh (aiming to break 70 soon) down the hills) and the early morning views from West Head were fantastic.

Tired now

1km in the pool this morning.

1hour of DCRun strength training this arvo (heavy on endurance work today - again mostly glutes) followed by 10km shaking out the lactic at 4:37 pace.

Tuesday on the new toy

Out at 5:15am with Macca and Big Sam for the usual Akuna Bay loop.  Messed up the watch but we were significantly quicker today.  Worked hard up to Church Point then Sam said "let's see if we can get under 30mins for the [Akuna Bay] box to box".  

Well, once we started climbing he and Macca pulled ahead and I was feeling rooted but still managed it in 29:10.  Sam was 27:xx and Macca 28:05.  Didn't let up on the way back and, as usual, the elastic broke along Wakehurst Parkway.

Still, Macca said it was about 1:52 all up (from the ABC Pool) at an average of 31.5kmh.  Bike was awesome.  The Di2 gears are brilliant (especially the front derailleur) although I was testing them a bit with some desperate changes on the steep Akuna Bay section.

Monday madness

5km brisk delivering some Christmas cards then straight into 75mins of swim squad.  Right shoulder sore towards end but held on better again.

Christmas cheer

Friday was work Christmas lunch, so Saturday was a minster hangover but had booked in an Akuna Bay ride with Joel and Jon.  What I lost through hangover I gained using a decent bike (demo from Bike Additiction but same frame as mine).  Slightly longer as we went via the beach at Warriewood.

Today was 10km very easy (44:54).  Felt very tired.  Massive day yesterday and need more sleep.

Now to Timmy's for some drinks...

Tri Timmy put to the Sword. Again.

Well, this was the big event of the year.  More trash talk for this than any other event and the boys were nervous. 

Off we went into a stiff headwind with no-one wanting to take the lead.  Fast Charlie reluctantly did so I slotted in behind him.  It was still too slow though and I was well aware I needed time on the run so took the lead and started upping the pace.  Charlie came with me and by the turn we were ahead with Enda not far behind running very well - well in front of Kenny.  Charlie pulled ahead on the way back and performed a transition that had to be seen to be believed.  Without breaking stride he had his shoes off and goggles on and just ran straight into a dive into the pool.  Meanwhile, I was struggling with the double knots in my shoes allowing Rnda to enter the pool before me.  Times for the run were approx: 12:30 for Charlie, 12:39 for me and 12:47 for Enda.

Then the swim.  Less breastroke and more freestyle this time.  Hadn't got a clue who was coming past me but touched at the end of 300m and looked to my right to see Timmy coming in a few seconds later.  The look on his face was classic.  He was desperately looking to see if I was ahead to be greeted by me smiling like a Cheshire Cat!  19:00 for me, 19:04 for Timmy.  Fair play to him, his run wasn't bad with a 13:53 and his swim is pretty strong overcoming Selfie Jim.

Then many beers with the large HuRTS contingent.

The winner:

World's gayest photo:

Easy

8km easy in 4:28's then a DCRun session but just concentrating on core, glute activation and upper back.

200's

Up at sparrows fart for an Akuna Bay ride with Macca but I was a minute too late at the ABC Pool and he'd gone. Pedalled furiously to catch him but gave up at Warringah Mall and skulked back home to bed.

Very hot (32C) and humid today and wasn't in the mood for a session. Decided against 400's and did 200's instead. 3km warm up, then did laps of the oval at LM Graham Reserve - 200m sprint and 200m float - except I'd marked out the sprint section longer than the float. Was tough enough in the heat and worked on the form again. All splits in the 36's other than rep 2. Suunto says 230m to 240m so I'll take 220m, it's not a full circle so shouldn't be too far out. Was definitely going faster than I'd normally do 400's in. 3km warm down for 10km plus all up.

No swim

Same as last week with a morning jog along Curly beach with Mags and Bec (including a dip in South Curl Curl pool) and then 20km over lunch - same route.  Did it in 1:23:56 this week though (4:11's) but I think I underestimated the humidity wearing all black.  Felt nauseous and light headed this arvo.  So much so I missed swim squad.

Will have to get out tomorrow.

Bought new bike.  Very excited.

Update

Friday was 60km on the bike with Sam, Macca and Ben around Akuna Bay in 2:00:31.  Hit the lights badly though so I reckon it was quicker than last week, particularly when we jumped on the back of the Manly Waringah CC train.  Went straight into 4km run around the Golf Club with Macca with the glutes and hammies screaming.

No running since due to camping at Coolendel.  Glutes have been smashed in any case, only recovering today (Sunday).

DCRun stuff

1km in the pool this morning. I'm still struggling to get under 2mins for 100m but at least it's the first time I've swam 1km freestyle.

DCRun session at lunch.  First part was glute activation exercises, then glute strengthening which consisted of 4x400m with 20 full body squats in between.  Then core work.  More wobbly legs on my part.  It was bloody hard.

Ivanhoe

10km easy in 43:50.  

Pub quiz in evening with LF Charlie and Iain.  A much improved performance from last months' last position.  We've worked out that, if in doubt, go with what Charlie thinks.

This is supposed to be off season

Up early and out with Bec and Maggie to run along Curl Curl beach and do some sand hills.

20km easy at lunchtime, up Pittwater and back down the beaches, although I picked the pace up in the final 5km for 1:26:00 (4:18's).

75 mins swim squad this evening. Don't like the sets with paddles as it seems to aggravate my dodgy right shoulder. Shame as it's nice to feel like you're swimming faster. I'm still crap and the slowest and get cramp everywhere towards the end but it's starting to feel a little easier.

Spent the morning in Maggie's class helping her make a Christmas wreath. I was pretty much the sole Dad, and all the Mum's had finished making their wreaths when Mags and I were still covering our coat hanger with newspaper, but pretty impressed with the finished product. Ours is the one with the little birds hanging down.

Curl Curl Parkrun - 2nd in 16:46

Quick first km in just over 3mins.  Then Sam Walker came past and maintained the pace while my legs turned to jelly.  No watch so just kept on pushing to the end.  

Jogged there and back with Macca and Jamie.  Eamo's becoming a regular too running a 19:04 PB today so the HuRT Squad are taking over.

Friday Grey

Steady 10km in 39:49 with new orthotics.  Haven't worn heel raises in 2 weeks now.

Bike and swim

Akuna Bay loop with Sammy, Macca and Ben early doors (just under 2 hours) then swim squad this evening (with Macca popping up again, he's stalking me).

Shagged out now.

Filler

10.5km easy.

Seaforth 400's

Had tentative plans to run HuRTS but missed my chance to get to the City and the session doesn't match what I'm trying to do at the moment.  So jogged up to Seaforth Oval and ran 10x400m off 2 mins, except it's not 400m.  Surprised in any case that the times were better than last month:

63, 64, 64, 64, 64, 64, 64, 64, 64, 64

The 64's were all between 64.0 and 64.5.  Concentrated on keeping my right arm straight.  Canny pleased like. 

Suunto download below - it gets it at 370-380m:

Triathlon training begins

Saw DCRun this morning who filmed my running and showed me where my form had flaws. Basically need to work on my glute medius and more core. Then did a session with him, the hardest of which was making my thighs go lactic on a bike before using my glutes to walk up steps carrying dumb bells. Bloody hell. My heart rate hasn't got that high in years and I jogged home with the wobbly legs of a drunkard.

Then tonight went back to swim squad where Ruth put us through 75 minutes of hell in h2o. Worse bit was 2 x 100m with a band around my ankles. Holy crap. I tried to signal the pool boy after 30m but I think he assumed we were all proficient. Ended up doing about 2.5km of different stuff all up so it must be doing me good.

Took the bike in for a service and hope to get out with sammy and the boys on Thursday morning.

MLR Sunday

2 loops of the old flat 10km circuit untimed but steady.  21kms.

Calves tight running in old Sayonaras and no heel raises.

Curl Curl Parkrun - 2nd in 16:40

Manic day today so had to squeeze the Parkrun in.  Got out the car to see who but Macca!  Did a warmup with him and he pointed out Jake Stollery - the chap who beat my course record by 5s a few weeks back.  So we finally meet each other when I'm feeling fat and lazy.

Jake went off quick with me 10m behind.  Hurdled a tree at 300m brought down in the recent storms.  Jake pulls ahead a bit.  3:10 and 3:16 for first 2kms.  He slows at 3km allowing me to catch up.  We then run together to the end with him chatting away, encouraging me and  looking like he's on a stroll.  Managed to hurdle the tree again on the run in.

No warm down as I had to rush back so 9km all up.

Might try Steeplechase next year:

Getting fat

Yesterday did 5km easy then 5 x Suwarrow hills (ending back of Reggie and Joel's) then 2km warm down.

Billy's got patella tendonitis requiring him to drop out of gymnastics for a bit. We start injuries young in our family.

Sunday MLR

Had plans to head to Centennial early doors for a run but a crap night's sleep coughing away put paid to that. Dropped Charlie at a party in Brookvale so just did 20km up to Narrabeen lake and back via Dee Why Beach and the Griffin St hill. 20km in 1:26 (4:18's). Body felt good for once. All this rest is doing wonders.

Curl Curl Parkrun - 1st in 16:54

Had a large number of beers, cider and rum last night over curry with Dicky, Macca, LF Charlie, Justin, Tim, Paul, Jamie and Ben.  Last thing I wanted to do was run this morning but Tiger had organised a session and knew this was my only chance of getting out so hauled my ass out of bed at 6am.  Session changed to Parkrun.  Jamie was also fronting so I had no excuses.  Fair crowd, numbers down on last week.  Good to see Eamo there too.

Uncomfortable run sweating out the booze.  Did enough to dip under 17mins.  Jamie was 15s back having run with him until 3km.  10mins rest then 10 x 1min with the Tiger, Jamie and Amy Stafford.  Big thunderstorms last night so the grass was very damp.  Made me work my glutes so much so that I faded badly on the last rep.  Felt like this is what I need to be doing though.

JPMorgan CC - 12th in 18:26

Started to feel crook on Sunday and came down with a heavy cold.  Timing sucked.  Still felt very average on race day but this is one event I never miss.  Had to do my company captain's duties in any case so made my way out Centennial Park.  After a few hopeless run-throughs I confirmed my decision to take it easy and run with LJ.  

Massive showing from the HuRT Squad as ever.  This photo was taken shortly before the race start:

I buried myself a few rows back from the front line and ran with the crowd.  Must have been in about 60th position or so at the bottom of the hill due to everyone screaming away at the start but boy, do they start coming back to you as soon as you start climbing!  Asked Durante where LJ was half way up the hill and he said way up ahead.  My legs were empty at this stage and I was wondering whether I could hold on even at this pace.  Got to the top of the hill, found LJ, ran through the km marker then suddenly started to feel as though it was easy.  LJ was surrounded by runners, and I began to think, she's a class act, a race winner and doesn't need a bum like me getting in her way.  Andy was up ahead so I started to race it.  Caught Andy and Jason Ibrahim then a big group including Enda at the front was up ahead.  Went past them just after 2km with Enda latching on and I ran with Enda for about a km.  From then on it was Kenny and Fast Charlie in front but I wasn't gaining quickly.  Thought about pushing hard to catch Kenny after 5km but I'd have had to nail myself?  Quickly came to the lazy conclusion that my body wouldn't thank me.  So maintained the pace to the end trying to enjoy the spectacle and smile for the cameras.  I got the km splits as follows:

3:26, 6:29, 9:43, 13:14 (was that one long?), 16:26

A great run by LJ to win in 19:36 smashing her PB.  A big PB for Jeet too who was the most angry man finishing when he clocked 20:00.  Otherwise most people were slower than usual.  MC was disappointed to fall 19s short of a sub19.  Andy is coming down with Manflu and Barts said he just felt flat.  Good to see the Stallion back out running a 19:50.

Frustrated not to have been running healthy.  There was a good group just in front of Barts (who ran poorly) and Muz with Alex getting 3rd in 17:47 and Chamkaur just behind.  This is the first time I haven't beaten 18mins since 2005.  Having said all that, I don't think I could have run any quicker today.  Pretty sure that if I had pushed from the beginning I'd have blown up at Paddington Gates.  But it's bit of a fizzer for the end of season race.

Plenty of banter and trash talking in the tent afterwards which continued on to the Light Brigade.  Good to see Macca out running again and staying to the bitter end.  We even contemplated Maisy's in the cab on the way home.

The battle for HuRTS#1, with Barts doing just enough as usual:

Super smooth Kenny with me in the background:

MC realises it ain't gonna happen:

Curl Curl Parkrun - 1st in 16:23

Jogged there feeling as lethargic as of late.  Chatted to JB, the Tiger and Jeet (who was over for a pre-JPM sharpener like me).  Decided to give it a crack from the off and guessed that JB would too.  Good through 2km in 6:22 (with JB still on my tail but sounding as though he was starting to falter a bit) but as usual the 3rd km slowed everything down.  Picked it up again with 1500m to go but had lost too much in the 3rd km.

Bit disappointed with the time but I think everyone was slower than usual due to the muggy conditions (very humid out there).  A good enough hit out.  Will do a MLR tomorrow then rest until the showdown on Wed night.

Jog home for 13km all up.

The tedium

Very easy 10km in 47:20.  Getting bored of running solo around Manly.

94km for week.

Pat pat pat, splash, splash, splash

10km very easy around Manly in 44:50 at lunch.

Stroke correction with a squad in the ABC Pool in Manly in the evening.  An hour and I was gooooone.  Sharks, fingertips, spikes - you name it.  I was pleased just to be finally able to breathe from each side.  Luckily I joined fellow first timer Marie who kept me company.

2km TT Narrabeen

It's becoming a bit of a ritual to do this 2km TT a week or so before JPMorgan or a 5000m race. Perfect sharpener and one of the Tiger's suggested sessions. Unfortunately, today I was running solo. Was dreading the session all day as it hurts. Also, there was a fair bit of wind today and the SAS track is very exposed. Drove up to Narrabeen to find the Sydney Pacific chaps posturing before attempting a 500m TT. Did a warm-up, watched them do their stuff then jumped straight into it. Laps went:

67, 2:19, 3:31, 4:43, 5:54.0.

Would have liked to have been 0.1s quicker but pretty happy with that running solo and in the windy conditions. I was gearing up for a final big lap to bring in a 5:51 but hit the wind with 150m to go and the legs buckled. 2.8s slower than the equivalent TT last year but the Tiger took the wind for me that day so I think I'm in similar form.

5.5km warmdown for 11km all up.

Squeezing it in

Hilly Manly course untimed.  Right knee sore the whole way.  Voltarened up this evening and smashing the thighs on the ribbed roller.

I'm dairy and alcohol free at the moment to sort out this tummy bug.  Boring as batshit.

Easy Monday

Headed out at 5pm with my knees sore again.  Decided to stick on grass and did three loops of the big Nolan Reserve field and smaller Passmore Reserve field (Gary  - I got it at 2.2km).  Much easier on the knees than the concrete.  12km in 50:03 (4:10's).

Painful long one - the North Head/Balgowlah Growler

Kirst baggsied the morning slot so I set off at 3pm in 30C heat feeling very sorry for myself and doubting if I'd last 15km.  Suddenly at 6km before I hit Queenscliff the wind changed and a Southerly Buster came through.  It was head down into the wind all down the seafront then up to North Head.  Had a pit stop with a dodgy tummy at South Steyne and felt it from then onwards.  Then my knees then started to feel sore then my achilles started to hurt.

Dunno why I battled on but I did and ended in 2:03:46, which isn't that bad a time.  Feel crap now.  This stomach bug is lingering.  Couldn't even manage 2nd helpings of the strawberry flan this evening.

Easy Sat on Sabbat

Came down with the family vom bug on Thuraday arvo which explains how I felt during the 400's.  Struggled through the HuRTS Awards night sipping on beers before the alcohol had it soothing effect.

First day of sabbatical was spent in bed or on the toilet.  Did 11km today feeling fatigued at the end but legs were good.  47.13 (4:17's).

Pussy 400's

Was gonna give up.  Then Timmy (of all people) sent a text exhorting "Get 'em Done" which was a call to arms and set me on my way.  But from then on it was shite:

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

So way slower than Tuesday but my legs just felt dead today and I had no zip.  Good thing is that, other than any zip, my legs felt better (as in Achilles and. Knees no pain) than I've felt in 3 months- no heel raises again and ran in the Sayonaras.

Plenty of chat at the HuRT Squad Awards tonight and the winners will be announced tomorrow.  I was sick all night battling through a dodgy tum but staved it off (thank God) particularly after I had to down a Johnny Walker.  Huge respect to Fats tonight.  The most humble chap I know.

Different Wednesday

Out to Centennial today where MC took his UBS crew on a practice run of the JPMorgan course while LJ, Elle, Bart, Gareth B, Clyde, Enda and I trotted behind then headed back via Fox Studios.

Very enjoyable 15km run with plenty of joking around.  All set for the big awards night tomorrow.  There'll be laughter, there'll be tears.  There'll be many, many beers.  And then there'll be Harry's Cafe de Wheels.  Yum.

HuRTS 400's

Need more speed so decided on 400's again instead of 2 x 20mins. Caught up with Kanser at 11.30am over at Rushcutters (he was there before me can you believe it). The oval was in perfect nick having just been mown. My legs were heavy and sore though after yesterday's double session. Same start and finish point as 2 weeks ago (which I think is about 2s long). Rep times were:

71, 72, 71, 71, 70, 71, 71, 71, 69, 68

Rolling 2 mins as usual. Kanser managed eight each 2 or 3s behind me before he said he was going to vomit. Bit of wind out there particularly in the final 100m but we managed to avoid the storm that blew in shortly after.

5km warmdown for 12km all up.

Long Monday of Sorts

Ran to work this morning. Felt surprisingly bouncy, getting into work in 56:40 (relatively quick) after 27:03 at Spit Junction.

Then did the usual Monday lunchtime run of 15.1km with a decent crowd including MC, LJ, Elle, Enda, Kenny, Renee, Andy, Clyde, JW, BW and even wildman protege Durante. The latter has promised an appearance at the HuRTS Awards on Thursday (Sydney's Night of Nights) which should guarantee some shenanigans. 67:10 all up.

RunSydney 10km - 8th in 33:42

Ad the whole family including sister-in-law Sally out to watch this one.  Weather was warm and a bit of wind but nothing to complain about.  Did a decent warm-up, had a chat to Richie Roberts, the Saint, Bart and Barts and, when we were called to the line for the final time, I was just getting satellites on my Suunto so stood still.  Wandered down to the start and this official turns me back saying I've got to join the back of the field.  I look at him incredulously, tell him I'm seeded and he looks at my number and says I'm not because my name's not on it (I entered late).  No amount of reasoning works on this bloke so I look to the start line for support.  Barts starts looking at his shoes but thankfully Gary, Benny and Alex Rogers start waving their arms in support and the bloke lets me through.  Far out, had we gone off there and then I reckon I'd have gone through the first km in 2:55.  But instead we're held for 15mins.

Finally off and I'm feeling great.  Benny, Do Canto and Hintsa Mebrahtu shoot off.  I'm a bit further back and have to work my way through to catch Barts at about 2km.  From then we ran together switching places whenever one of us eased off.  Through 3km in 9:43 but 5km in 16:29 showed we were starting to slow.  At 9km we turned off Olympic Blvd  and suddenly Barts has gapped me.  He always finishes well and I didn't have any fight today.  Ran through the finish line with a token effort.  I could blame the humidity, smoke or warmth for the average time but I think too much drinking recently had more of an impact.  I should have beaten Barts today - he ran a marathon 4 weeks ago while I trained through.

Fantastic run by Bart M to PB in 37:13, easily worth 36:xx in better conditions.  He should really have been down for most improved in the HuRTS awards given he hadn't broken 40mins this time last year.

Melbourne

9km on the hotel treadmill in 36mins before another massive night on the beers.

I think the running is going very well at the moment but I seem to be doing everything in my power to disrupt it.

Seaforth 400's

Heading down to Melbourne today so squeezed the session in this morning.

Jogged up to Seaforth Oval and did the 400's on the grass track marked out for Seaforth Little A's.  Well, either I'm flying or that track is short.  Off a rolling 2mins I did:

64, 67, 65, 65, 66, 66, 66, 67, 65, 66

Held the form very well until the final 3 when I started to struggle.  The Garmin said 420m (they always measure long running in circles) but still don't believe it. Will have to venture to Narrabeen track next week to see where I'm really at.

Jogged back (beautiful path) for 13km all up. Cool today (though we're spoiled in Sydney compared to the temps here in Melbourne) which helped a lot.

Shortened Wednesday

Just 12km today with MC, MrAce, Slapstick, JW, Élan and a post injury Andy Cross.  Cut short as I was just too tired after yesterday and it was bloody hot.  Figure it's better to go into the key 400's session feeling fresh rather than slogging through kms for the sake of it.

Either that or I'm just soft.

HuRTS 4 x 10mins

Mrs Macs loop today. Did a 3km warm up as I was meeting Kirst at 2pm and was already sweating when I met everyone.  Bloody humid and warm to boot.  One of those days when everything is a huge effort.

Struggle through the first rep with Fats and Andy in tow, reaching 15s short of the start line (5:10 at the bottom corner).  Back the opposite way (which, strangely, feels easier despite starting and finishing in the same place), catching Andy and Fats on the hill after the bottom corner but with Andy pulling ahead again in the final 800m.

3rd rep with Andy following the whole way making it back to the start line (just) - 5:03 at the bottom corner and by the 4th rep I was really struggling.  Made no inroads into Andy until he looked as though he was tiring on the hill past the bottom corner.  Caught him at the Art Gallery hill, overtake but he then starts coming back at me.  I've got visions of Barts catching me at JPMorgan so put in a sprint to hold him off.  9:54 and rogered.

Cycled home last night.  Cycled in this morning.  Guys pass me on hills like I'm standing still.

Couple of photos taken of Billy at State Gymnastics champs at Rooty Hill RSL on Sunday. Rooty Hills RSL is far more impressive than it sounds:

Easy Monday

Usual route untimed.  15.2km.

Old route Sunday

Perfect day and a big crowd of Andy, Bart, Barts, Kanser, Justin, Ray and Eoin for my old Queenscliff, North Head, Tany Park route.  Starts gentle but hilly from 10km onwards.  Easy pace though saw us finishing in 2:08:54.

Big news of the day though is the arrival of a new blog.  With more frequent updates than the Tiger's, more quality training than Kanser's, less reliance on the Garmin than the KiltedScot's and better spelling than Timmy's, it's the must read running update of the day.  Young Jack is my nephew based down in Melbourne and is posting some quality times, particularly over 1500m and 3000m.

Www.jacksrunningpage.blogspot.com.au

Curl Curl Parkrun

Busy weeken so drove there and did 7km warm up on the course.  Graced with some quality female runners today with Amy Stafford and Anna F turning up along with the Tiger.

Hip improved during my warm up so went for it from the off.  Km splits were about 3:10, 3:16, 3:20, 3:16, 3:14 for 16:16 all up (although officially timed at 16:18).  Gary ran with me for 500m then it was solo with Gary coming in 2nd, Amy 3rd and Anna 5th.

Very happy with that.  Quicker than I thought I'd go and held on well when I thought I'd be going lactic.

Interesting fact for the day:  Former wild child and current snooker World Champ Ronnie O'Sullivan is a keen runner with a 10km PB of 34:54.

Friday frolics

12km very easy around Centennial with MC.  Hip very sore (causing leg to collapse at times) from bloody glute exercises.

Took Voltaren late afternoon and evening in order to get through weekend.

HuRTS 400's

Well the plan is to do plenty of these 400's sessions, but conditions really tested everyone today.  33C, windy and bushfires raging.  A few of the old timers returned today with Durante and Big Mikey H both making a return.  MC split us into 3 groups with just me, Mikey, Dom, Kenny and Andy in the first group.  Running off a rolling 2 mins I went:

67, 68, 69, 71, 71, 71, 72, 70, 70, 69

Too quick in the conditions on the first 3 running with Big Mikey.  He then dropped off leaving me to run solo when the conditions caught up with me.  Was wearing a black T-Shirt which I had to ditch exposing my white belly to the poor ladies present.  Worswick couldn't resist but comment.

Pleased with the session despite the variation in times.  Everyone was suffering out there.  I collapsed on the grass at the end sucking in big ones.  Good honest session though.

Warmdown via Darling Pt with Jeet and Andy for 12km all up.

Just for Timmy, here's a photo from my office of Doomsday out West:

HuRTS Fartlek

Decided to give the session a push today.  First time I've done so for a Tuesday session in months, mainly because I've still been tired from the weekend.  But with shorter Sunday runs more recently, I've been feeling good by Tuesday.  Kenny, Andy and Fast Charlie (although there's talk of Fast Charlie and LF Charlie doing a name swap) came with me but Fast LF Charlie dropped out at the Park Hyatt and by the turn Andy was about 50m back with Kenny a further 50m behind him.  We'd made good ground though, reaching the 2nd speed bumps opposite the steep steps before Lend Lease - good given the tougher detour around Farm Cove.  

Had someone to chase on the way back which always helps.  Caught Andy and Kenny at CQ then pushed on from the Stone Gates home (10:30) to get back in 44:59.9.  How's that for a central governor.  12.8km averaging 3:30's.  Always seem to go Ok on the Fartlek, which I think is because I'm

soft and like a little rest after any small amount of effort.

4.5km warmdown with MC, Andy, Mr Ace and LF Fast Warrior Charlie for 18km all up.

Monday HuRTS

First run feeling good in weeks.  Very easy on the way out chatting with Ray (running even after his 2:39 yesterday!), MC, Mr Ace, Worswick and others.  Picked the pace up on the way back.  All up 15.2km averaging 4:29's.

Convinced my achilles issue is a very tight glute/top of hammie and rollered it to death last night which paid dividends.

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.