Sack Pardew

6km super easy with Maggsy on her bike.  Done later on when the hangover had subsided.

Go Fat and Go Early

Now you might have imagined that this was my race plan for Sydney10 but that I'd mis-spelled "fast".  But no.  This, apparently, is Birchy's pick-up technique for the ladies.  "Avoid the rush later on" he explains, with a straight face.

Found this out on Friday night, over a few impromptu beers with Sam, Charlie and out better halves, plus Timmy, Q, 'Lil Jimmy Matthews and Birchy plus Sam's sister and mate from London.  Turned into a big night but a great laugh. 

This was after 14km very easy to Shelley Beach and back avoiding the royal watchers.

110km for the week.

HuRTS 800s and tempo

Put on the Musha's and over to Rushcutters (despite Reg Bartley being out of action) for the Highnam 5 x 800m set followed by a 3km tempo.  Judging by the crowd, they're a sucker for punishment as it was plenty healthy with Timmy, Tucks, TKS, Jeet, JW, LK, Erikakaka, Renee and Birchy all in attendance plus a host of others.

Led out the 800's with Tucks just behind.  The course was long (for once) as I averaged 2:40-2:42.  Then had a bit of a confused barny with Timmy as I thought he was cutting short for the tempo when in truth the poor fella was just changing the course but couldn't explain himself very well.  Anyway, it was actually a good 3km course (if a bit short) which I ran with Tucks in 9:40.

The usual crawl back to the office after this double session.  

A few beers and wines this evening. But I did resist Easter eggs.

Not MLR

Ran home.  Was going to tag on an extra 8km around Manly but got hungry so just went straight home.  Nice and easy.

HuRTS 45min tempo

Strength with DC in the morning (final session of the block of 6) had the legs a wobbling again.  But seem to be recovering better now.  Still not enough to do anything about Barts and Clarkey sailing off into the distance on the tempo at lunch.  But behind we managed to form a nice little group of me, Fats, Q and New Tom.  We turned about 10s beyond the first speed bump on Hickson so better than a month ago then picke the pace up a bit.  Ran with Q the whole way back finishing in 44:39.  Solid and felt good, even if the achilles is still troubling me.

Long warmdown with Barts, Clarkey, Andy and Q for 18km all up.

Pit pat Monday

15km with a big group including MC, Tucks, LJ, Erikakaka, Renee and others.  Cadence was high which means I'm tired.

Sore Sunday

Dicky High came over and joined up with Quentin, Justin, Banksy and myself for my old North Head/Tania Park route.  Legs were fine by achilles pretty sore the whole way.  Need to get a tennis ball into my ass as I could feel my glutes tightening when climbing the steps.  

About 2:10 for the 28kms.

Then out in the evening to watch the London Marathon and then Liverpool v Man City.  Great night and a huge crowd.

What we learned:

1.  Mo's a 1500m runner.

2.  Kipsang is World #1.

3.  Dibaba is a champ and has some balls.

4.  Kane's a Dane.

5.  There'll always be an England.

Ooh, and before I forget, some bets were laid.

1. Head to head with CT - Sydney10.  A beer.

2.  25s from Barts - Sydney10.  A beer.

Saturday cop out

Planned on a 16.5km tempo but was too tired so just did an easy 10km instead.   Told myself I was "listening to my body".  But why do I feel so guilty?

Stopped a couple of times to chat to Quentin and Thamal along the way, just to make me feel really bad.

Friday flunk

Centennial Park route solo.  As usual, sore for first 5km then ok.

120km for the week. Very solid with some good sessions.

HuRTS Hickson Road

The original and still the best, as Clarkey said after rep 3.  And he's not wrong.  This session always hurts, and I never race well on the weekend if I do this on a Thursday.  You start to go lactic towards the end of each rep so mentally it's tough too.  Ran well today though, holding good form throughout and running between 3:37 and 3:40 on the new course (other than the first in 3:45).  Was just in front of Clarkey for each with new bloke Tom, Anthony, BOB and another soon following behind.  There's some good runners coming through the ranks. Long warmdown with MC, Clarkey, Ray and Enda for about 14km all up.

Some strange banter this afternoon regarding Dicky's exploits in Rotterdam.  What emerged is that Quentin aspires to have a photo of me tattooed onto his right pec, and Banksy doesn't know where his pecs are:

Finally, it appears that Alberto Salazar has been reading my blog (thanks to Springer for this one):  http://www.telegraph.co.uk/sport/othersports/athletics/london-marathon/10756131/Mo-Farah-to-run-in-slower-group-in-London-Marathon.html

Billy no mates

21km solo around the wharves.  About 1:37 I think, but stopped and had a chat to Charlie and for some water.  That was about it.

OK, a few predictions:

1.  Mo will DNF in London.  His ego will make him run with the pace (Geb) and the real marathon runners, then he'll fall apart at about 29km.

2.  CT to run 1:13:31 in Canberra.

3.  Enda to run 1:15:50 in Canberra.

4.  Andy to run 3:19:00 (50km) in Canberra.

HuRTS 12 x 3mins

First, in the am was a DCRun session.  Pretty hard work this morning with some hills and dumb bell lunges hurting me most.

Then joined the squad with MC, CT, Big Dave Clarke, LF Charlie, Kanser et al all there.  Couldn't push the pace because of the effects of the morning but was working the hills around Mrs Macs Chair pretty well until about rep 10 when it suddenly hit my glutes.  Just logged the last 2 before upping stumps.  Solid day.  About 14km including this morning.

Was chatting to one of the blokes in the squad (Anthony) who's been turning up more regularly recently - running very well just behind CT and Clarkey.  Turns out he lives just around the corner in Fairlight.  Another Fairlight runner to add to the mix!

Melisandre Monday

Ran home.  Legs felt sore.  Involuntarily farted next to a bloke in Neutral Bay.

Sunday all around

Dropped Bec off at soccer and just ran from there.  A bit stop start as I had to pick her up after the game but in total I was running for about 2:10 so I'm guessing about 28km.  Felt great today bouncing along.  Even the achilles was ok.

After a good chat with Matty Palmer yesterday the only person I should bump into today was his younger bro, Jamie Palmer, my AVCAL nemesis.  It was pissing with rain today.  Manly beach has rarely been so quiet.

Striders 10km Lane Cove - 4th in 34:31

Well, after a big Thursday night, a boozy Friday lunch and another couple of beers in the evening, this morning was always going to be tough.  Did a 4km warm up in the dark solo to warm up the achilles then said the usual hellos to Timmy, Paulie B, Neil P, Quentin, Dicky H et al on the start line.  Plan today was to start easy and work my way into it.  Felt good to start.  Dave Criniti had raced off with Neil following him.  Quentin and I were running side by side (again) in 3rd and 4th.  Struggled up Scribbly Gums and was overtaken by another 2 young blokes I didn't recognise.  At the bottom, one pushed on while the other dropped back.  Quentin was forcing the pace a bit so just stuck to him.

Stayed this way until 6km when I felt Quentin wasn't pushing the pace as much.  Started to think, hell, this could be my day, maybe my head to heads are too aspirational after all.  I started working the hills but he'd always reattach himself on the flats.  Really worked the hill with 2km to go but again he reattached.  We were quickening the pace the whole time as the 3rd placed bloke was coming back towards us having been a long way ahead at the 5km turn, and even Neil P was in sight. With 1km to go I really upped the pace but Q was still holding on.  At the turn at the toilets (500m to go) he says something like "that's it, I'm done", I think, you beauty, but then he starts sprinting again the sly old fox.  So what ensued was an unattractive Highnam desperate sprint to the line just holding him off and just missing out on 3rd place in the process.

3km warm down for a good morning's efforts.  I used to run 33:30's on this course regularly.  But then I used to take these races much more seriously.  Feel like I'm in OK shape.  Not many great runs out there.  Uncle Dave ran a stormer in 32:13, Ben S is on the comeback with a 38:30 and Justin seemed happy with his scalps but Dicky G, 'Lil Jimmy M and Timmy all struggled.

And now for something completely different

So with Mikey off injured, I felt I had the discretion to set a different session.  Copied something equivalent to what Sean Williams does - short reps followed by a medium tempo.  So decided on 8 x 400m followed by a 3km tempo.  The idea is the tempo simulates race conditions so you try to hold form over the relatively short distance on tired legs.

It was a beautiful day and Rushcutters was in tip top condition.  What's more the local council had spray painted a start line and 400m line and Timmy had laid out cones for the 1km, 2km and 3km  points of the tempo.  How spoiled were we?!  In short though, I think we were a bit short today due to taking inside lines around the oval.  I'm guessing 2s for the 400s and 25s for the 3km.

Ran with Clarkey for all the 400s.  Darien was looking super smooth about 2s quicker per rep.  Adrian popped in and out.  Clarkey and I did 67s and 68s for all keeping them consistent.

On the 3km Clarkey went off quite quick while I just ran steady 85s per lap (having felt the lactic towards the end of the 400s).  New boy Tom was the only other in our group with Darien pussying out to run in Timmy's group.  Reeled in Clarkey with 2 laps to go to finish in 9:35.

Knackered afterwards but a great session.

Wednesday in the sun

Usual route to Bondi and back catching a few waves in the surf on a cracker of a day.  Only downside was having to endure Timmy's drivel the whole way while the rest of the boys opted for an easy run around the foreshore.  He mentioned Bondi Rescue at the start of the run so I figured it would feature in his blog post for the day.

Lovely easy run which I appreciated as I was farked after yesterday's double efforts.

HuRTS Tempo time

Morning strength session with DCRun which had my legs a wobblin' again.  Then did the tempo at lunch feeling as though it was a struggle the whole way.  Fats and Barts were a bit in front so I was running solo.  Turned just passed the second bridge on Hickson Rd but must have picked up the pace a bit on the return as I was back in 44:39.  Felt better by the end.  Short jog warmdown with Barts and Charlie for 15km for the day.

Sold!

Very satisfying day - deal that made last week a misery signed and also sold our house.

Run less so. 11km with LJ, Andy, TKS, JW, Erica et al before I jacked it in thinking my achilles was too sore.  But then it didn't feel too bad.  New shoes may be the issue.

Longish

Over to Centennial this morning to meet a huge crowd including Timmy, CT, Barts, LJ, Elle, Renee, Jeet (going well), TKS, TB and even more I didn't know so well.  CT made the pace quite honest from the off and, to be honest, it wasn't much fun as my Achilles was sore and I was knackered from the late afternoon tempo of the day before.  But I got through about 24.5km and it will serve me well.  Actually felt better in the final 5km than at any other time.

Bored people with my talk of the house.  Still no resolution there but fingers crossed.  Out all day watching kids soccer and it's fair to say I'm now knackered.

Tempo time

Bit of a hangover this morning, then a house auction, and finally got out (without orthotics) around 4pm.  Did my 16.5km tempo untimed, but felt surprisingly good, until 15km when I started to feel sick, at which point the pace dropped off a cliff.

Friday with the likely lads

Easy 10km bumping into Timmy and Andy variously.  Then a few beers in the evening with Stevie, Durante, Timmy, Sam and Jimmy M.  Actually, more than a few.

HuRTS 3 x 2km

Drizzling and cooler.  Just like being back in Blighty.  Managed to run out of the office before anyone noticed and headed down to the Park Hyatt half expecting no-one to be there given how often this session shifts around.  MC has picked up an achilles injury so I arrived to hear Timmy barking out orders and everyone looking confused.

Route was from the usual spot outside Doyles to the end of the old Hickson Rd reps but we had to cut the corner at the end of the Park Hyatt.  In short, it was a bit short.  Anywhere between 1.95km and 1.97km.  I think the times were about 6:20, 6:14 and 6:04 but I wasn't timing them as usual.  I'd guess you'd add about 10s.  Ran with Barts and Enda.  Enda goes strong for the first half then tails off a bit at the end, but he's still in very good form.  Felt pretty good today, with plenty of running in the legs at the end of each rep.  Probably from the easier week.  Achilles better now I've been working on it.
PS:  Hear on the grapevine that CT is joining Barts sekrit Saturday training session.  The one that makes him so strong.  Classic case of "if you can't beat 'em...".  Should mean I get a chance to take another Parkrun win and head the "Curl Curl Parkrun all-time winners" leaderboard.  This is life.  This is primetime.

Let me out

3 days off.  Sunday because I was hungover following the MLB and Kirst was in Ikea all day in any case.  Monday and Tuesday because I'm being monstered at work.  Haven't had to work this hard since the chicken deal last year. 

Did manage the DCRun strength session with LF Charlie and Iain yesterday which went pretty well, seem to be doing the plyo work better this time around.  Today I ran to work (no chance of getting out after I've hit the desk) so I did an extra 11km while the kids were at swim squad for 24km all up.  No idea about pace.  Right achilles pretty sore at end.  But good just to be feeling the elements again.

Curl Curl Parkrun - 5th in 16:25

Can't be many Parkrun's where 16:25 only gets you 5th!  Jogged over with Macca and Ben with the glutes still sore to meet CT, Robin Whiteley and Barts all doing strides looking serious.  And then Scotty O shows up.  My plan was to stay in front of Ireland's new #1 and figured the best way to achieve that was to go out hard with the front runners and try to hold on as long as possible.  Well, they went out very hard with CT leading in 3:01 and I guess I was about 3:08 or 3:09 with Scotty and Macca tracking me.  This way it stayed (Macca's distinctive stride and heavy breathing lets you know exactly where he is at all times) until the little hill on Harbord Rd where Scotty goes in front and Macca drops off.  Ran with Scotty to the bridge with 500m to go.  He immediately bursts ahead and I think he's gone too early but he holds on for a 4s lead closing in on CT.

Great run by an in form Barts for the win in 15:55.  CT improves again to 16:11.  I was pretty happy with my time given how the legs were. But run of the day to Macca.

Sore Friday

14km with Tucks, TKS, Erica, Andy, Big Dave C and another chap.  Right achilles sore and glutes still as stiff as.  Had a couple of beers with Charlie D this evening and at least I'm not suffering alone.

HuRTS Pyramid

Well, my glutes were so farked yesterday that I couldn't run.  I could barely walk.  Having said that, I did try to go for a run but when I got to the changing rooms and tried to pull on my shorts, they wouldn't go over my knees.  I'd picked up Billy's by accident.  Plainly God was telling me something.

Hobbled out to HuRTS today intending to limp around with the glutes still sore as.  Actually felt OK when I got going though and managed to run quite a controlled session with TB.  Only got a couple of splits - 5:45 for the 4 lapper and 4:11 for the 3 lapper (round 2).  Darien gapped us all (check out my clever geography pun)(I think I've used this gag previously) on most reps looking super smooth.

The session ended with Timmy asking the girls to pose for a variety of shots.  He then asked us all to stand for a photo to pretend the whole thing was squad related.  

Lengthy warmdown with Barts for 14km all up.

HuRTS 4 x 10mins

Holy sweet mother.  My glutes are gooooone.  Did strength with DC this morning along with LF Charlie and Iain.  Got me legs a wobbling.  Then the 10mins session with the squad.  Intended to take it easy but got into a nice rythmn on each rep running with Macca (or behind to start then catching from half way).  They were at about 3:35 pace.  Enda well ahead, Barts and CT so far ahead it was like they were doing another session.  But feeling pretty good all in all.

Monday missive

15km with the Monday crowd.  Turns out new fast girl Erica is a Fairlight resident.  All the best runners live in Fairlight.  Which is why I'm moving to North Manly.

About 4:30 pace I think.  Nursing the right achilles.

Getting back Sunday

Intended on going out yesterday afternoon but was emotionally spent after BUYING A HOUSE!  Yep, we're moving.  Going to have to reset all my training runs.

Faulty house alarm kept us up last night and, after sinking a coupley of bottles of red celebrating, I was in no shape to get out early with Dicky and Quentin.  Set out at 11am.  Just did flat loops of Manly for 26km untimed.  Stopped to chat variously to LF Charlie, Quentin, Eamo and Stu Truman.  Although I was barely breathing I just started slowing to a plod over the last 3kms, reminiscent of Six Foot 8 days prior.  So I decided to fully recreate the experience by walking up the final hill.

Right achilles sore the whole way.

HuRTS 2km reps

Well, thighs much recovered but my right achilles is still very sore.  But decided I needed to get some blood flow into it and was doing it no favours stuck under a desk so headed out to the session.

Copped the usual flack from the HuRTS boys about my sub par performance while Tucks took the plaudits (yet again) then settled into a nice stroll around the reps with current HuRTS #1 himself, Mr Tuckey.  Not much more to report.  Barts looked strong upfront dropping Andy C and Clarkey.  Timmy is getting back staying with Mikey's group and Andy acts more like Ray by the day.

Need to persuade Andy C to run for the English at SMH Half.  The Churchill/Sands Cup is at stake and the bulldogs are struggling.

Six Foot Track - 18th in 3:48:36

Well, the day started in a panic. I completely misjudged timing to arrive at Katoomba High School with 20 mins spare, only to find a queue of 500 people waiting for minibuses. Jumped to the front after hearing an official shouting; "any Wave 1's?  No?  Any Wave 2's?" and arrived with a few mins to spare.  A few quick hellos, lined up next to Tucks, Quentin, Taffy James and Banksy and we're off.  It's the usual mad scramble down the steep, rocky descent.  Probably the most dangerous start to a race on the calendar.  Quentin leaps ahead, I see Muz just in front, then down the steps of Nellies Glen a familiar voice calls my name 2 places behind and it's Mad Robbie Neal.  Held a conversation with him most of the way down before seeing him cruise ahead on the flatter section of Megalong Valley, off to finish a brilliant 5th place in 3:34.

Along Megalong I chat to Banksy before he lets me pull ahead saying "I'll see you at the finish".  I replied; "more likely along Black Range", not realising how portentous this would prove.  My calves are very tight and sore at the bottom of Nellies and I was getting seriously worried.  I've still got 40km to go, there's no way they're going to survive?  Tucks then catches and we run together with Jim Perrett, overtaking quite a few people at this stage.  Great to see Kirst cheering on shortly before the winery, shame the kids couldn't be arsed to get out of bed.  Kirst said Marty Dent was very chipper and chatted to her as she cheered him on. However, this was about 400m before he took a wrong turn.  Apparently he wasn't so cheerful after that.

The technical section down to Cox's is one of my worst sections.  I can just never run this quick.  It's worse this year trying not to aggravate the calves.  Tucks and Jim put in about a minute on me over this 3km section.  3 or 4 others politely asked to come past me here, including Hanny Alston who went on to have a stormer.  But eventually I crossed Cox's with Tongey in 68:20 - about 30s quicker than my previous PB in 2011.

Then the hills of Mini Mini start.  The steep hills seem to help my calves in stretching them out, but the bottom of my left hammy starts to tighten.  Notwithstanding this tedious self analysis, I'm actually feeling pretty good and full of energy.  I decide I'm going to run all the hills at this point, even if it's a shuffle.  As a result I start to catch a few, including Hanny, towards the top of Mini Mini.  Also go past Muz at this stage who is already in trouble, saying he's not cut out for this sort of crap!  The downhill to Alum Creek is painful, legs starting to seize up now.  I then start the shuffle up Pluvi and suddenly this bloke comes flying past - Alex Matthews!  What the hell has he been doing?!

Well, I crest Pluvi in 2:12:30ish (64:11 KOM split - not far behind even Fats) but the legs are now seriously buggered.  From then on, I just drag my ass to the finish.  Banksy comes past just after Caves Rd but I don't care, I just want this thing done with.  Overtook a couple of poor souls in even worse condition than me - Jim Perrett and Campbell Maffett - when you blow on this course you really blow.   Then the long downhill to Caves House starts.  This is just agony.  My quads are screaming.  No more, surely.  Then the crowds.  Then the finish.  I'm ecstatic.  I've done it.  Not sure anyone cares, but I do.  Putting yourself through this pain makes you feel a little but better about yourself.

Run of the day was definitely James Matthews.  I thought sub 4 was a stretch goal but he smashes it looking super strong with a 3:53.  But honourable mentions to Tucks going sub 3:40, Worswick going sub4 (with a Pluvi to finish split in the top 15!) and Banksy with a 31minute PB.

Looking at the splits, and like most things in life, I am Mr Average.  21st quickest to Cox's, 20th quickest KOM, 20th quickest Pluvi to Finish.  But most time can be made up from Pluvi to Finish.  Worswick and Taffy Jim smashed me on this section.

Will I be back?  Not sure.  I still can't walk properly 3 days later.  But there's something about this event.

500m to go:

..and about to cramp:

Me, in front of Tucks, oh yes:

Crossing Cox's, with Tongey:

I did it!

Getting to the start line

Took the last 2 days off trying to rest the calves before Sat morning.  Feel a it better but the achilles is a bit sore.  Will be agony after but I should get through OK. Not nervous enough for the race which usually means I won't pull out a great performance.

Will be interested to see how Tucks goes - has he been foxing us?  Confident Fats will pull out his usual stron performance but tw win may be past him as Dent and Alex Matthews are the men to beat.  I'm secretly hoping to tap Muz on the ass somewhere along Black Range.

Splits from last week:

And, just for Timmy as he was asking about it, a panoramic shot from my officewindow  this morning:

Wednesday would you believe it

The summer Wednesday route, which I almost daren't publish as it seems so indulgent.  Let's just say Bondi deserves its reputation as one of the best beaches in the world on days like today.  Me, Mikey, Dave Clarke 5, Mr Ace, Wingewick and Élan today.  Voltaren worn off and while the achilles is fine, the calves remain super sore.  Beginning to get worried about ability to run Six Foot now.

Tuesday kinda HuRTS

Voltaren took effect.  Achilles fine but calves still tight.  Did the 8 x 5mins very easy back in the pack.  We've got a great squad there.

Monday meander

Couldn't walk on Sunday.  Achilles blew up and calves were incredibly tight post race.  That's running in no heel spikes for 10km on a track for you.  Took Voltaren and hobbled around 11km with the usual HuRTS Crowd.

NSW 10,000m Champs - 8th in 32:46

Well, it was the usual build up to a night race - me being a stress bunny all day and driving Kirst mad.  Not helped by having our house on the market for viewings and trying to find other properties.  Dad had agreed to be my lap counter and keep me company on the way out to Homebush but I wasn't much company for him.  A few nervous mutterings and compiling a list of excuses.  Reached the track, said hello to everyone and did a warm up with Barts.

My plan for the race was to keep calm early on and bang out as many 78's as I could, hopefully with a group around me.  Well, that's pretty much how it went, but absent the group.  Started off following Nick Bellemore and Barts, but Nick pulled ahead and Barts slowed so I jumped in front of him around lap 3.  So the race was basically me pacing Barts from lap 3 until lap 24.9, when he overtook me in a sprint finish with 30m remaining.  Officially, he was 32:46:34 and I was 32:46:77.  I should have gone earlier, I left the sprint until 150m to go.  Barts said as much afterwards, as I could sense him working hard over the final 800m.

It was my first ever track 10,000m and I enjoyed it.  It's a long slog, and mentally more difficult than anything else.  But it's not the painful lung buster of a 3000m or the sustained pain of a 5000m.  From 2km until 5km we war banging out 75s and 76s feeling good.  Through 3km in 9:42 and 5km in 16:16 and I worked out that I could still get under 33 running 80s from then on (3:20 pace).  However, I must have relaxed a bit as by 7km we were at 22:56 (6:40 or 80 per lap for the previous 2km and probably slowing while doing so) but the fact that I was doing the maths and working this out shows how different it is to a 5000m when I'm often unaware how many laps I've got left let alone target times.  So I knew we had to start hitting under 80s a lap and we did - I'd look at the clock each time we passed the finish line and it'd be a 78 or 79.  So with 3 laps to go I knew we would be under 33mins and I figured that it was time the start working out how to beat Barts.  Gradually upped the pace and could sense him working but he still held on.  I've been doing a few sprints as part of every run and foolishly thought I'd have an advantage.  The last lap sped up all the way, I started sprinting at 150m but could still hear him.  It got desperate at 50m but then he comes past.  The announcer shouts out something like "WE'VE GOT A BATTLE BETWEEN A COUPLE OF STRIDERS HERE…..AND, OOH, HE'S FIST PUMPED IN TRIUMPH".  Yes, you heard it here.  Barts fist pumped as he crossed the line.  No apology.  No mention of "you deserved it Tom for doing all the work", just a fist pump.

Few laps warmdown.  Paid attention to an enthralling women's High Jump.  The girl who finished 2nd drew a big crowd.

In summary, very happy with the time, bit pissed off not to finish with a win over Barts.  But in good shape and body is going well.

Woeful Friday

7km dead slow feeling very average.

HuRTS 200's

The squad were doing 8x800m but didn't want to hurt myself before Sat so sat in the second group with TKS, Renee, Ellie, Lou and JC and did 200m fast on each rep and cruised the rest.

Long warmdown with Barts for 13km all up.

Now properly back at work.  Hrmphhh.

Wellness Wednesday

Same as last week with LF Charlie, MC, Élan and Worswick.  Nice and easy, lemon squeezy.

Recovery not HuRTS

Squeezed in 10km from work this arvo during a busy day.  A few strides thrown in.  One of those runs where you feel infinitely better at the end than you did at the beginning.

Long run home

Out in Manly with a mate from the UK on Saturday night and hangovers are affecting me more these days.  So had a rest day.   Ran home this evening but added the Wednesday wharves run to start with for 30.2km all up in 2:15ish (4:27's).  Bumped into Fats at Darling Harbour and had a good chat.  Handling these long runs fine now, but helped by a rest day the day prior.

Curl Curl Parkrun - 3rd in 16:30

Rocked up with Macca and Quentin.  CT was there, knew he'd go off quick so plan was just to stick to him.  Thing is, he went off very quick and I was a pussy and held back from the start.  Ran with Q the whole way sharing the work.  He made an effort at 4km.  I thought he'd gone early but he held the customary 4s gap.  CT maintained the gap he had by 2km and, just to rub salt into my wounds, beat my course PB by 1s in running 16:17.  Disappointed at the end, particularly as I felt fine running home.  Need to get myself out of this 16:30 rut by committing early on.

16km all up.

To work

Ran to work.  Untimed but very slow.  Few strides and body OK but tired.

110km for the week.

HuRTS Hickson Rd

The crew of Modern Family blocked our usual Park Hyatt route so we made up 1.2kms starting just prior to the Bridge.  Another good crowd with the English Andys, Fats and Enda up front with Tucks still struggling (or deceiving us - no one can quite decide) further back with MC, LJ, Timmy and even Kanser making an appearance.

No idea as to pace as I'd left the Suunto at home.  Decided to sit in behind Enda and Andy C for each rep but halfway around each one I'd feel their pace drop so took it on after that.  Felt great today with plenty of pace.  No doubt I'll pay the price on the weekend.  Did a long cool down with Timmy, MC and Slapstick for 14km all up.

Have entered State 10000m a week Saturday following cajoling from Barts.  Will be my first ever track 10km.  Also going to do The Equaliser on Sunday but not too hard and as part of a longer run.

Bondi

Met up with MC, Andy Cross, Slapstick, Elan and a client of MC's.  Ran to Bondi.  Jumped in the surf.  Ran back to the office.  Only in Sydney.

Highlight of the trip was seeing the reaction of Mikey when he found a $10 note on the pavement at Bondi.  I've never seen anyone swivel and swoop so quickly.  It was like watching the figure skating at the Olympics.

17.5km in 1:25 (4:50's).

HuRTS 14 x 3mins

What I learned today:

1.  HuRTS sessions are mentally and physically tough.  This was my first in 3.5 months and I'd forgotten how hard they are.

2.  The squad just grows and grows.

3.  The old timers are on the comeback!  Great to see Tucks, Fast Charlie, Muz and Phil Dove out there plus the likes of MC, Macca, Enda, Andy, Jeet, Pete W, Louis, LJ and a whole host more.

4.  Muz is on fire.  Seriously so.  He was effortlessly putting 10s into the rest of us over a 3min rep.  Needs a haircut mind.

I struggled early on but improved as the session progressed.  I think it was the mental side of things I struggled with most.  Didn't worry about the pace but tried to keep up with Bart's, Enda and Andy while working the hills and relaxing on the downhills and flats.  The new 3 min route around Mrs Mac Chair is a great improvement.

18k all up.

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.