HuRTS 10 x 3mins

So it's supposed to be 14 but:

1. I was late and missed the first 2 reps because I couldn't extricate myself from

a meeting;

2. I'm just knackered at the moment.

Seem to start every run feeling tired at the moment before slowly easing my way in.  Same running home last night and same today.  Felt shocking with CT blazing on ahead.  Then gradually eased in but still never felt comfortable nor felt that i'd manage 14.  Ended up doing 8 quick (running even paced the whole way, which means pushing the hills to strengthen the glutes), then 2 cruising with Mikey.

Great to see Barts back but jeez, you'd think he'd been out for 6 months rather than 3 weeks.  Whinging like a pom.  We should claim him for Churchill/Sands next year.  I think it may have been an act to get CT to give him a head start at GC Half.  It seems to have worked.

Muz is coming back.  Will be interesting to see what he runs in the relays (for Sutherland) at Miranda on Saturday.

Run home

Ran home.

Sunday slog

Took Saturday off with hangover.  Nice evening at Ronan's 40th then dinner with Kirst and just enough sleep to get out with Macca and Ben this morning for a very easy 2 hours covering almost 26km.  Time flew and the chat came easy.

Bec's team staring down their first defeat of the season.  2-1 with 10mins remaining...

Only in Sydney

Friday was a run over the C2S course to Bondi with MC, Richie Palmer, Erikakaka, Charlie D, Dr Skins and others.  Quick dip then a cab back.

Drank and ate too much at the Striders dinner in the evening.   Striders needs sorting out.

HuRTS sprints tempo combo

Over to Rushcutters for 8 x 400m followed by a 3km tempo.  Reg Bartley was closed so Timmy marked out a (slightly long) 400m on the plying fields adjacent, with his pathways 3km to follow.

Crowd smaller than usual on the jog over but joined by a few more at Rushcutters. What we lacked in numbers we made up for in looks with myself, Timmy, Darien, Charlie, Jeet, Greta, Erikakaka and Timmy's latest yummy mummy client (Ceron?) in attendance.

Legs were fatigued on the 400's and only managed to pip Darien on a couple of the later ones.  Otherwise he was 2-3s ahead looking super smooth as ever.  Tried to concentrate on form given the tiredness.  Felt much better on the tempo which, despite being longer than last time was still a bit short (Garmin's had 2.96km) which I did in 9:35 running even laps of 3:12's.

Rooted on the jog back to the office.  12km all up.

Wednesday ramble

Short Centennial route with MC, Big Kev, Crossy, Adam and Jonathan(?) the South African chap.  Enough of this easy crap, it's time to get sweaty again.

Tuesday un-HuRTing

Rocked up to HuRTS where 90% of us trundled around for 45mins instead of the progressive tempo.  Plenty more chat.  Did another 4km "warm down" with MC, Andy and Quentin.

Bec finished 21st in her Zone XC.  Despite her despising running with a passion, so far she's the one who's shown most aptitude for it.  I'm still holding out hope for the uber-competitive little Mags.

Monday recovery

Achilles very sore after the SMH Half in flats.  Calves are like rocks.  Took Voltaren Sunday night and Monday morning and felt better after getting out for a trot (11km) with the crew on Monday.  Obviously all the talk was about the race.  Lot of chat on how to run it, a 60-90s fade or even splits. 

 

LJ didn't do too badly on her predicted times - results in brackets

 

Tom:  72:11  (72:21) - 10s.

CT:  72:37  (73:14) - 37s

Fats:  74:44  (74:22) - 22s

Enda:  75:14  (75:36) - 24s

Dicky P:  76:10  (78:37) - 147s

Phil Dove:  77:20  (79:01) - 101s

Macca:  78:22  (76:53) - 89s

Big Kev:  79:59  (80:19) - 20s

LJ herself:  cagey, but I reckon she's thinking 80:00  (82:29) - 149s

Timmy:  81:52  (82:58) - 66s

Jeet:  82:15  (83:16) - 61s

Erika:  83:55  (84:04) - 9s

Kilted one:  84:25  (86:00) - 95s

MC:  84:44  (84:04) - 40s

Anton:  85:00  (84:56) - 4s

Elle:  86:37  (89:22) - 105s

Renee:  87:44  (89:40) - 116s

Jacqui:  89:17  (Can't find)

 

So she got 6 within 25s and was furthest out with her own time!

SMH Half - 12th in 72:21

Was pretty psyched for this one.  Prepared very well and no excuses this time around.  Up at 5am and into the City to meet the squad for a warm up at 6.25am.  Loads of the squad there.  I love this race.  We always get a big turnout, it's a true runners race (and always has been), minimal fuss and excellent organisation.  Did a few run throughs and lined up next to Chadi and behind a stellar field at the pointy end - Marty Dent, Ben Moreau, Michael Shelley, Liam Adams, Jeff Hunt, Tom do Canto among others.  

Off we went and for the first km I felt fantastic.  Coming down Macquarie St I was running with Dave Criniti and Sean Bowes just behind the leaders but barely breathing.  Told myself to ease off as I would undoubtedly pay for this and then settled into a nice group with CT and a few others - but couldn't make out who they were as CT and I were sharing all the pacing duties at the front.  Here we are under the Harbour Bridge and then this was the group at the end of Hickson Rd about to turn on to the Darling Harbout flyover:

 

Notice in the 2nd photo how Nikki Chapple hasn't joined our group yet?  When we hit Pyrmont CT put in a burst and gapped us a bit.  I figured though that, as none of the rest of the group had gone with him, it was him speeding up as opposed to me slowing down so didn't get too concerned about the form.  However, I was a bit worried that he'd be able to latch on to Sean Bowes and the chap he was running with in front, so on the new loop around Fairfax wharf I put in an effort to catch him.  Noticed Enda and Fats going in as we came out.  Suddenly, we were right on Sean Bowes and went straight past him on the little hills around Pyrmont - with his running partner (a bloke called Klarie McIntyre) latching on to us.  This is one of the best bits of the course.  You suddenly come back against the tide of runners going in the opposite direction and get huge numbers of shouts and encouragement from your fellow runners.  Mikey had a huge group around him and gave a big cheer, but Timmy, Muz and Dicky were also very vocal.  Coming back past Star City I start to hear a motorbike behind us and realise Nikki Chapple has caught us.  And then gone straight past us.  Klarie latches on to her, as do I and Matthew Fenech.  I ask the latter our split at 10km and he says 33:30.  We then go through the half way point in 35:28 and technically we're on for a 70:xx, but I knew there's a minute drift there at least so a sub72 is the aim, as it was from the beginning.

After the half way mark there's a sharp little hill and this is where Nikkie and Klarie gap me and Matthew.  However, we get back on the flyover and Matthew bridges the gap.  I try to but give up.  This was the big mistake I made in the race.  If I'd planned to be aggressive, this was the chance to be so.  I'd end up beating Klarie and Matthew, but by running conservatively and not aggressively.

We get back to the Slip Inn and I'm starting to struggle but if there's anything to jolt you back into action it's Barts and Sammy on the sidelines screaming at me.  "GET ON THE BACK OF THAT GROUP TOMMMMMYYYYY!!!".  Get back into a good rhythm along Hickson Road (which we know so well) and start to think about attacking the hills.  Turn at the squashed car, have a quick look around to see if I can see CT (thank God no) and immediately start to gain on Matthew Fenech.  Pick him up on the hill to the corkscrew and again gauge the distance to CT on the hairpin at the top.  It's about the same as the gap to me and Nikki - he hasn't fallen off by much, he never does.  Cahill Expressway is fine but I hit the bottom of Macquarie St and feel as though I'm jogging.  Klarie is about 50m in front but I'm not gaining much.  Then again at the top the booming voices of Barts and Sam come out and spirits lift again.  Back on home territory now.  And here's J-Fen with more encouragement in the park.  We do reps of MMC all the time so know the road like the back of my hand.  I start to catch him coming back past the ABC Pool, but hell, these final hills are starting to hurt now.  This is what it looks like:

But then we're back to St Mary's and Barts again screams "GET HIM TOMMMMYYYY!!!".  So I do what I'm told and put some real effort in going down the outside of the road so that he doesn't latch on.  Fortunately, he's more buggered than me and I can enjoy the run into the line:

And then to watch the others arrive to see how the English have done.  Fats runs a stormer and raises his game significantly from the past couple of races to run a low 74 - you can always count on him when it matters.  Enda is next with a mid 75 PB.  And he's farked.  Check out Fats and I peeling him off the pathway:

For how well Fats runs for the English, Macca matches for the Irish.  This guy struggles to an 18:00 for Parkrun last week, but pulls a 76 out of the bag, doing it tough the whole way.  I don't think anything can sum it up better than this photo:

Other great performances followed, Timmy on the comeback (and cleaning up bets) with an 82:xx, but none more so than Erikakakaka's 8min PB running 84:04 (ably paced by HuRTS CEO Mikey "Hold the line" Conway).

The Churchill/Sands Cup was officially won by England in a very close contest (36s in it).  But Timmy and I had had enough of Enda's whining so gave it to the Irish by way of a 2 minute start.  But at the end of the day, healthy competition was the winner:

HuRTS 3 x 2km

Smallest crowd in memory today with everyone resting for Sunday.  Just me, MC, LJ, Crossy, Kaley, Gus Mac, Adam, Craig P, Ray, Adam and the 2 Gregs.

I ran with MC and LJ at 3:50 pace with a few sprints thrown in.  LJ was providing sparkling conversation and entertained us throughout.  She then gave her list of predicted times for Sunday which surprised me, but this is what I can remember:

Tom:  72:11

CT:  72:37

Fats:  74:44

Enda:  75:14

Dicky P:  76:10

Phil Dove:  77:20

Macca:  78:22

Big Kev:  79:59

LJ herself:  cagey, but I reckon she's thinking 80:00

Timmy:  81:52

Jeet:  82:15

Erika:  83:55

Kilted one:  84:25

MC:  84:44

Anton:  85:00

Elle:  86:37

Renee:  87:44

Jacqui:  89:17

So she fancies the Irishmen but we shall see.  I think she was just being diplomatic  giving me the nod over CT.

C'mon England!!!

Lucky 13

Very easy 13km Centennial route with LJ, Big Kev and Greg.  Tired after yesterday.

HuRTS 2 x 20mins

Low turn out today, not sure why.  We normally get a pretty good showing the week before a big race.  Muz, Fats and Gus Mac were upfront with me and CT.  CT said something about only doing 5 mins of the second rep and promptly put his foot on the gas going around Farm Cove leaving me running solo.  Managed to get to the corner of Hickson Rd with CT about 50m in front.  He said he averaged 3:19's so I must have done about 3:21's.  Ran together until CQ on the way back when he pulled aside and bid me on my way so I had to work hard solo to catch anyone.  Finally did so going by the ABC Pool to finish in 20:10 (3:23's).  

Pretty rooted after that.  Going well though.

Nice warm down around MMC with MC and TB (can I include any more acronyms?) for 16km all up.  TB has given out some free samples of his Race Names (c) for the SMH Half on Sunday. They look good.

I liked this:  http://www.buzzfeed.com/chrisstokelwalker/the-north-east-responded-in-the-best-way-possible-88k0

Particularly no.40.  I've been calling Kirst "pet" since I met her and wondered why she was so confused.

Moody Monday

Knackered after yesterday.  Was in a massively grumpy mood this morning and felt so lethargic walking to the ferry wharf.  I put it down to a tougher run than expected yesterday and, more importantly, not getting any nutrition in me until 2 hours after I'd finished.

Very tired running today.  Cut short at 11km.  Need to freshen up for Sunday.  Big crowds as we get into the heart of the Winter racing season - MC, TKS, Charlie, Enda, Crossy, LJ, Renee, Jacki O, Erikakaka and Elle.  New Churchill/Sands recruit Phil was looking super smooth running the opposite direction.  Irish vice-captain Kanser less so.

Mothers Day

Gave Kirst the honours this morning so headed out from The Spit after dropping Billy off at MHYC for sailing.  I had 2 hours and 15 mins so basically ran a slightly shortened version of the Middle Harbour Picnic (missing some of those nasty bits in Balmoral).  Came back on 2 hours 18 mins.  Forgot how hilly the bloody route is.  Felt pretty good though.

Curl Curl Parkrun - 1st in 16:44

Jogged over with Macca.  Plenty of hellos then into it.  Went off fairly quickly but just can't push myself when I'm going solo.  Slowed quite a bit in 3rd km.  Beautiful morning with mist rising from the fields as we arrived.  Jogged back with Macca and Jamie for 15km all up.

Where was Renaud?

Friday frolics

11km very easy with Enda, Ray, Birchy, Damon and Paul H. 

111km for a good, solid week.

Enda has agreed to a 2:34 headstart for SMH Half - $20. 

HuRTS Pyramid

Had a few jars last night at trivia night at The Australian in The Rocks.  Sample questions:

1.  Name 3 countries which start with a letter of the alphabet that no other country starts with that same letter.

2.  Which 5 vegetables make up a chiko roll?

3.  Who was the oldest Formula 1 World Champ?

Ended up feeling a bit dusty this morning, so treated myself to a bacon and egg roll at 11am.  That was a mistake.  But other than feeling as though I wanted to barf, today was one of those sessions where you feel full of running and everything is easy.  Had my Tudor on so no accurate times but I think one of the 3 lappers was 4:04 and the 4 lapper was 5:28.  Darien was gliding around like a superstar when he felt like putting some effort in.  CT was struggling with his legs today.  Tucks is coming back into form but training performances of the day went to Young Timmy who stuck with Group 1 with some good consistent times and Young Erikakaka who was smashing it out at the front of Group 2 on the final couple of reps with MC and LJ.  In fact, with the more attractive Truscott putting in an appearance today we had a phalanx of Sydney female running talent at the head of Group 2 in LJ, Gretstar and Erika with Elle, Renee and Jacki close behind.  The girls are showing us how it's done.

Wednesday and pumped

Finally feeling a bit better!

Nice 13km loop around Centennial with Enda, Crossy, TKS, Liam and Elan.  Then did an extra 3km MMC loop with Crossy. All very easy pace.

I received an email from media for SMH Half for the elite entrants asking to fill in a biography.  I think they may be confusing Seeded entrants with Elites, but I asked my secretary to have a go at filling it out in any case.  This was her attempt:

HuRTS 4 x 10mins

A few of the big boys missing today but HuRTS #1 Tucks and HuRTS wannabe #3 CT more than made up in quality what we lacked in quantity.  MC had his usual posse, Dad to be Phil Dove was looking like Adonis and Charlie had shed his traffic lights so all was well with the world.

I planned to cruise the reps and push the hills trying to engage the glutes.  Fine on first rep (2.8km - about 3.30s).  Much quicker on rep 2 with CT taking off (about 3:22's).  I pushed rep 3 feeling great in about 3:20's then decided to ease off on rep 4 as I knew I was tiring from the weekends efforts - about 3:38s.

Good banter, nice session.  3km warm down for 15km all up.

Moon Boy Monday

Just the usual 15km today with a cast of thousands but spent most time chatting to MC, Tucks and Crossy.  Took Voltaren last night (first in 3 weeks) and as a result felt magic.  

The cold still lingers, but none of you miserable buggers give a rats arse about that.

Centennial Sunday

Over to Centennial this morning for 28km around and about the park.  Big crowd including Barts, Timmy, Kanser, Enda, CT, LJ, Renee, Birchy, TB, Jeet, Renaud, Big Kev and Elle.

Plenty of banter with Renaud taking a bit of stick for his pyrrhic Curl Curl Parkrun win and no-one having a bar of my manflu excuses. They'll see, just you wait.

Achilles was very sore the whole way.  Took some Voltaren after a heart-stopper of a greasy spoon breakfast and will hammer the eccentric loading over the next few days.

Sydney10 - 30th in 32:37

Showed up not feeling confident at all and still feeling the effects of the cold.  But decided just to give it a go and hang on as far as I could.  Did a warm up with CT and then the usual hellos to all the HuRTS lads and lasses and we were on the line.  I was a few rows back as they were introducing all the elite (men and women).  The gun went and I found myself trying to pick my way through scores of people.  But soon enough I could see Barts and CT in front so the plan came into action.  By 2km CT and I had latched on to a group of Barts, Geoff Arnold and Robin W.  No idea as to times but I knew it was quick as Peter Costello, Dave Criniti and Vlad only appeared to be a short way up the road in front of us.  

Sure enough I was through 5km in 15:53 but CT and I had become slightly detached from the group.  I was feeling OK, certainly less desperate than I normally feel when running that quickly but was worried about how the cold was going to effect me later on.  Decided just to plough on as long as I could.  CT and I swapped positions until 8km (without him I'd have run 20s slower) when we turned for the long drag up past the ANZ Stadium.  At that point, Nick Bellemore comes past and we both trying to jump on to him, but I'm starting to give up.  They gap me a bit, then some chick (Gwen Jorgensen - 6th in the London Olympics triathlon) comes flying by me at 9km but I'm coasting.  Finally start to make an effort when I enter the stadium - ridiculously only to stay within 25s of Barts and win a beer from him as I could see him crossing the line when I enter the home straight.

Very happy with the time - if you'd offered me 32:37 on the start line I'd have grabbed it.  Disappointed I mentally gave up at the end blaming the effects of the cold when in truth I reckon it had no physical impact whatsoever.

Great run by Enda to smash his PB in 33:46.  Other massive PBs by Birchy, Renee and Erikakaka.  Timmy is finally getting back some form with a 37:02.  Tussle of the day was between Muz, Dicky H and Richie P all finishing consecutively within 3 seconds (Enda having overtaken them at half way).  Quentin will be disappointed with his 33:16 and Fats his 34:25 but both we're suffering colds and obviously worse than mine.

Quote of the day from Dave Criniti.  Was having a chat about marathons and he said he was planning on doing Gold Coast.  I said I was planning on a couple of Halfs and then the "full at Melbourne".  "There's a full at Melbourne?" he responds.

Around about 4.5km...

Results:

Told you it was hotly contested!

Friday

So, the sore throat niggle turned into a full on cold.  Wednesday working at home and Thursday feeling sorry for myself.  Finally managed a jog on Friday for 10km with a few strides to see how I felt.  Ok when running but got the chills afterwards.

HuRTS 45min Fartlek

Showed up today feeling pretty good and intending to give it a bit of a go.  Partly to sense again how it's going to feel on Saturday morning (haven't done a quick session in a while) and partly to see where I'm at.  Well, with Barts, CT, Quentin, Enda, Tucks, Fats and Muz all turning up the big boys were in force.  

Went quite hard from the beginning but there was a big crowd just behind me and everyone was chatting away so just kept on pushing on.  Just about got enough rest on each float to push the minute fast sections each time.  I think Enda must have dropped off around Circular Quay and when we hit Hickson Rd with another fast section still remaining I knew we'd gone hard and would turn further than ever before.  It was just shy of the final traffic calming device before the road where we stop the old Hickson Rd reps.

On the way back I was having to work pretty hard but sensed everyone was too.  CT said something about getting to 10km and that was my excuse to up stumps too, which we did just entering Farm Cove.  It would have been a struggle to carry on and I would have slowed so it wasn't worth it with the race on Saturday.

Pretty rooted after the jog back home for 16km all up.  Quentin sent through some Garmin stats which are hard to follow but it looks like the fast sections averaged 3:12's with the floats averaging high 3:40's.

So another good session but I'm getting a sore throat.  Echinacea and gallons of water for me.  Been peeing all evening.

Makeshift Monday

Sunday - rest.  I contemplated a run and then quickly dismissed such foolery.

Monday - 7km solo but bumped into LJ and ran with her whilst we bemoaned our respective achilles' then 15+km with the squad (Tucks, Charlie, TKS, Renee, Erika, BW, JW, James L, Adam and even Crossy for a bit) then 4+km solo for about 27km all up.  Felt dead easy and averaged about 4:25's but achilles sore running in the Wave Riders.

Seal Rocks

Monday - rest

Tuesday - 14km steady, pushing the hills.

Wednesday - 13km steady, pushing the hills.

Thursday - 15km steady, pushing the hills.

Friday - 14km bit quicker than steady, pushing the hills.

(96km for week)

Saturday - 10km easy.

Saturday night - 45 beers and a tequila shot at Sammy's 40th.  I was going fine until the tequila shot. 

Long fast finish

Barts, Quentin, Ray and Dicky came over this morning for the Narrabeen route with a fast finish.  Did a loop of the Golf Course at the end for 32.5km all up.

Nice and easy to start then we pushed the pace from Cromer onwards.  And push we did, may have started easier than pre-Berlin last year but we finished quicker.  The final 12km was a little over 3:30 pace.  

Felt great this morning - beautiful day for it.  Richie was first to drop off having done Parkrun yesterday.  Ray was very strong but eventually dropped off near my new house.  Quentin fell off with about 2km to go leaving Barts and I pushing towards the end.

All up 2:13 something (4:07's) and a real confidence booster.

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.