HuRTS 1km reps

So the usual session is 14 x 3mins but with JPMorgan approaching a few of the lads were keen on changing the session to 10 x 3mins (off the usual 60s rest) and pushing them harder.  This basically works out as almost 10 x 1km.  

Well it was a who's who of the HuRT Squad today with Wildman, Tucks, Barts, CT, Quentin, Muz, Crossy, Ollie Lord, Jason R, Big Mikey H, Hoey, Enda, MC, Timmy to name but a few.  I was feeling pretty fresh having run long on Saturday and having an extra day's rest.  But best of all the new Mizuno Wave Riders had arrived in the post and, jeez, I felt bouncy for a change.  Made me realise how hard the old trainers had got after 3500km.

Wildman went off hard on the first rep and tried to keep him vaguely within reach with Barts tucking in behind me.  From there it was hard to tell how everyone was faring as we were all starting and finishing at different spots.  I knew I was travelling quickly though and by 8 I was cooked so just ran the last 2 through.  I was just about reaching 1km for each rep.  Average pace for them went as follows:

3:03, 3:01, 3:02, 3:04, 3:01, 3:02, 3:00, 3:04, 3:26, 3:22

Very happy with that.  Will continue to work on the speed as the base is there.

Long warmdown with Tucks, Quentin, Barts, CT and Slapstick for 15km all up.

Old school

Monday route but around wharves to avoid the increasingly dangerous Hickson Rd.  Ran with Andy, MC, Clarkey, JW, Renee, Elle, Ray and a host of others including, wait for it, Durante!  He only went and ran 15km.  But most impressive of all was his athleticism shortly after the turn when he hurdled a boom gate.  I kid you not.  It was the most athletic thing I've seen since Wildman threw a pool ball on a tin roof and leapt up a staircase 4 at a time.  I doubt I could have high jumped this boom gate with a squishy mat on the other side.

I immediately backed him to beat Timmy at JPMorgan.  Form is temporary.  Class is forever.

Oh, the 15km averaged 4:22's as I spent the first 2km at sub4 pace catching the group.

Finally, for the record, those on the HuRTS distribution list will have seen Timmy giving it out yet again claiming I'll be flapping about in the pool in the biathlon on Thuraday trying to avoid being chicked.  Well, to prove the hypocrisy of the man, here is a text I get from him not 24 hours previously claiming I have to give HIM a handicap!

Cream Crackered

Had a few beers and curry last night with the Manly running boys (and girl) so was a bit ropey this morning.  But no rest for the wicked as its Maggsy's birthday today so I had to prepare for a gaggle of 7yr old girls to entertain.  Managed to squeeze in 10km around Nolans and Passmore at lunch, bumping into Macca as I did.  Favour was returned as I then bumped into him on his run 2 hours later.  Actually felt pretty good today after the first couple of km.  45mins. 

Thank God this day is almost nigh.

Same again Saturday

Out with Craig Mc for the same run as a fortnight ago.  Great running conditions this morning, cool, cloudy but no breeze. Felt great today - pace very comfortable chatting until 20km then increased the pace a bit to close to 4min kms for the final 10km.

All up 30km in 2:09 - 4:19's.  Macca would be happy.  He doesn't like doing his long runs over 4:20 pace.

Early doors

Ran to work, first time from new house.  It's exactly 2km further than the old house, which is interesting to no-one but me.  Ran with Dicky but bumped into Ryan early on.  This meant we were going way quicker than I'd planned even before I met Dicky.  I've worked out that Dicky and I are incompatible because we both like to lead.  This means the pace just gets quicker and quicker.

All up 15km on an even hillier route than before in 66:59.

100km for the week and hard fought given work and travel.  Happy.

Desperately waiting for my new Wave Rider 17's to arrive.  I bought these bad boys on Feb 2nd, so I've done around 3500km in them.  They're looking a little worse for wear (check where my dodgy achilles' rubs) but have lasted incredibly well. I normally get 1000km in trainers before having to replace.

400's

Missed the HuRTs session due to work so took myself out at 2pm and did it solo.  No room on the pitches next to Reg Bartley Oval (which is closed for maintenance) with kids playing school sport so ran around the track on the outside of Reg Bartley, jogging to close the loop and start the next rep each rolling 2 mins. 

Felt a bit long and GMap has it at 425m:  Reg Bartley Track

Reps went:  72.4, 73.1, 72.9, 73.3, 73.2, 72.4, 73.6, 72.4, 72.4, 71.5

So that's averaging 68's which is about what I expected first up.  Will be easier when I can run with people.

Long warm-up and warm-down for 14.5km all up.

Wednesday SLR

A bit over 14km today with Crossy, Kanser (yes, you read that correctly), Big Kev and JW.  As usual on a Wednesday, Crossy and JW were not hanging around and after a couple of 4:10's early on, I begged them to slow down.  Poor old Kanser didn't know what had hit him.  My legs were shattered again and had the short choppy stride going on.  Ended up doing a bit over 14km around the wharves averaging 4:16's, so we didn't slow down that much.

Continuing the theme of Melbourne Marathon stories, I received an email forwarded this morning which shows correspondence between Beaches Ben and Striders President Joe.  I'm guessing Joe was reaching out to Ben to thank him for helping one of the older Striders runners to the finish at Melbourne.  It's a great read and shows the true camaraderie of the Marathon:

"I blew up at 24km aiming for a 2.52. A training partner ran past at around 27km and tried to encourage me to stick with her [Ed:  this is Erika]. I told her that I was done; my rubber band was stretched. Thankfully she went on, ran her PB and to her race goal of 2:58. My plan B was sub 3hrs and that went at around 29km; my rubber band had snapped.  I was in a world of hurt along St Kilda Road and thought about jumping in front of a tram to end it a couple of times.  I may have even been delusional as I swear I spoke to Craig Mottram as he ran passed me pacing a buddy of his.  I walked through one of the last aid stations along there and was given some support by another fellow runner with a friendly tap on the shoulder keep at it.  Plan C came into effect which was to finish what I had started, just finish and I told myself that time did not matter.  It was around 37km just before the rise of the Tan that I then decided to take with me anyone else who I could convince that the clock did not matter anymore.  So if I saw someone walking or standing I went up to them and told them that they were coming with us and that I'd be there by their side and we would finish this together.  I would tell the group that "time didn't matter, concentrate on form and let's keep going together".  I think I picked up about 4 or 5 people and Graham would have been one of these.  I ended in 3:14:48 my second slowest marathon from 9 attempts, only slower than my debut in 2005.  Funnily I ran 17 seconds faster in Canberra in March this year pacing 3:15.  I'm ecstatic to hear that Graham achieved a Boston qualifier with a small amount of encouragement from me when I was broken, well and truly broken.

Please pass on my contact details to Graham and congratulate him on his stellar debut Melbourne marathon and Boston qualifier."

HuRTS 4 x 10mins

Still felt crap after last night (and have stomach cramps this evening) but main issue was very stiff legs. Just couldn't turn them over today, although they felt better each rep as the blood started flowing.  Did the reps over the old 10min route but starting from St. Mary's Gates.  First was ran with Clarkey just in front of Mike.  Second picked up a bit.  Third ran with Tucks just about reaching the Opera House Gates (3:28's so not bad).  4th starting a bit closer and try to sprint at the end to hold off a flying Wildman but failed at that too. 

But another session done.  If I can sort my legs and tummy out I don't think I'm in that bad form.

Fats ran well today, as did Muz and Barts.  Muz is a dark horse for a great run at JPMorgan.  He's been slowly getting better and better each week.

Long warmdown for 17km all up.

Was emailing Macca this afternoon asking about his run in Melbourne.  This was his response.  It's a great report that shows his mental strength and positive approach.  Well worth a read.

"Hey mate, after I saw you guys last Tues I went and did a Bikram class in the evening to get a good stretch on the old hips and legs and just didn’t feel that great. Next day I was just knackered and had a splitting headache but went for a recover run just to loosen the legs. Felt like crap so pulled the pin and went home. Took 2 days off work and lay on the couch as just felt lethargic. Should’ve known as Anna and the kids had been under the weather the week prior.

Started feeling bit better on Sat after a good rest and chest was Ok so flew down and put the feet up on the couch most of the afternoon. Still felt a bit flakey but not as bad.

Sun morning made sure I had a Redbull and Panadol early and then straight off to the start. Prior to the race I made the commitment to run at 3.40’s and if I fell apart well at least I gave it a shot. I was just praying I didn’t get the migraines I’d been having latter half of the week.

First 5k I was fine and started catching a few packs in front. Got to 10km bang on 36:39 so perfect pacing so far then everyone around me dropped. The next pack was around 400m ahead so no chance of bridging that gap. I just put the head down and after dropping a few gels basically ran the reminder of the race solo with the next pack behind consisting of Justin, Heydo and nice little group about 90sec back.

I got to halfway in 1:17:39 so again bang on track but running along a very long flat road with no one in sight was hard and after a few more km’s I found myself slipping to 3:45’s then 3:48’s. At the far end turn Heydo had bridged the gap and now only about 50sec behind so either I was slipping or he was running smart in a good pack. It was a long slog back up to St Kilda rd on my own trying not to slip any further. At 32km I started to struggle and was a bit dizzy but only a Striders 10k race to go so just concentrated on form and had my caffeine gels. The km splits were now 3:50’s and I couldn’t let them slip any further so really had to dig. It’s a long grind along St Kilda Rd and quite a lonely stretch with only a smattering of people clapping as you go by.

Around 34k got caught by one of the Syd Strider Twins and he went ahead. Couldn’t stay with him but at least a bit of company albeit for 30sec or so.  Into the Bot gardens and 37km could see a struggling Q and ran past him giving each other some encouragement. Next thing Heydo comes screaming past then another bloke at 38k when I had nothing. Tried my hardest to stay close but the wheels were falling off big time.

40km couldn’t have come soon enough and it was just mental from there on. Got a stabbing pain in my gut (think it must have been from all the nurofen I’d be loading up on since Wed) so just praying it didn’t stop me. There was no 41km marker and next thing I know I’m in a daze with 200m to go. I had a quick look at my watch and after seeing 2:38:01 went all out up the hill to get close to 2:38:30 and try and prevent Enda from Irish bragging rights. Wasn’t to be but just happy to finish to be honest.

Reflecting on the race I am pretty happy. I ran the pace I wanted to until halfway. I pretty much ran a time trial for 28km and came 2^nd in the 45-49 AG, beaten only by Dave Tonge.  I could have sat back in a slower pack but who knows, may have ended up with a slower time. The legs held out most of the race and didn’t cramp and I was strong enough throughout the race.

I may or may not have gone faster if wasn’t sick leading up to the race but not going to ponder on that considering 4 out of my last 5 marathons I’ve been sick in the week prior.

It’s good to say I can break 2:40 as a 45 year old so all in all I am stoked as it’s my 2^nd fastest ever marathon.

Some good runs out there but a good few also disappointed including Q no doubt and Justin just giving up at 29k. He’ll be the most upset I’d imagine. 

Looking forward to the curry night and a few beers on Sat as wasn’t feeling great on Sunday to celebrate. You still coming?"

Getting it done

But at what cost?

Had to work hard all day, couldn't get out at lunch.  Eventually got to 7pm, by which time a massive storm had rolled in.  Asked myself whether it was worth trying to run 2 hours now?  Told myself that's what losers say.  So headed out for the usual lap of Centennial before running home.  Felt really good until Spit Junction (20km) then gradually started to struggle before feeling absolutely crap when I got home.

It was hilly, I think I was going quite quick to start with, I've had a dodgy tum since Phuket, but no idea why I bonked so badly really.

Still, 28km in the bag.

Back home

Arrived at lunchtime after 3 hours sleep.  Worked in the backyard all afternoon so snuck out feeling pretty knackered.  Must have been the sleep deprivation that made me do a trail run of all things.  Went out around Manly Dam.  Would have done a circuit but had to turn back after the Allambie Rd exit as there were 4 helicopters with those water carrying things bombing an out of control bushfire, and smoke heading my way.

About an hour (11km).

Well done to everyone who ran Melbourne today.  In these days of Ultrawalkathons, it's often overlooked just how hard it is to push yourself to the limit in a road marathon.  Massive respect to you all.  Wish I could be chatting it over with some beers on St Kilda Rd now.

Phuket Day 2

10km in the morning sweating out the booze.  Needed the loo the whole way.  At least it was good core strength training.  No elephants today.

103km for the week.

Phuket day 1

Out at 8am for 15.5km.  Through the beach resort of Laguna, overtook an elephant, out onto the minor roads heading North adjacent to the beach, through a few sleepy villages, said hello to plenty of guys sat in Asian squats beside the road seemingly watching the world go by, back to the resort.  By now it's 100% humidity and topping 30C.  Then got chatting to a chap from Penrith Tri Club.

Averaged 4:21's.

Did I mention I overtook an elephant?

Post breakfast recovery:

HuRTS Progressive Tempo

Slightly lower crowd than usual with Melbourne Marathon this weekend but still a few guys like Macca and Barts using the session as a final tune up and Hoey, Tucks and Muz keeping things honest at the front.  

Started very easy chatting to Barts.  Paced picked up towards halfway and, to be honest, I put quite a bit of effort in on the way back feeling good all the way and as though I had the "extra gear".  Back in 43:46 which showed how much quicker it was.  Pretty spent afterwards though.

Long warmdown with Mikey chatting about everyone's predicted times on Sunday for 16km all up.

Happy Mondays

Public Holiday and another beautiful day.  More time fixing the back yard.  Got out while Charlie was playing cricket for 12km around Manly, dodging the Jazz Festival crowds.  Probably the hardest 12km of the year - I was absolutely knackered.  Celebrated every sub 5min km with a high five to myself.  I'd be depressed with it but for the fact the body otherwise is niggle free so life is good.

AEST

With the majority of the Northern Beaches crew running Melbourne next week, it was just me and Craig Mac this morning for the usual route, albeit starting and finishing from my place.  Spent all day in the garden yesterday so was pretty knackered but we got through it chatting all the way, mainly about everyone's chances next week.

While there's been a lot of talk about Irish Marathon performance of the year, everyone seems to have overlooked that the English performance of the year is up for grabs.  With Dicky Green's 2:52 in Rotterdam the only marker, it's a relief that Heydo is running next week or, God forbid, Timmy would have a chance at that particular title.  And we'd never hear the end of it.

30km all up in 2:12 something (4:24's).

Current favourite song:  Timmy Trumpet

Homebush Striders 10km - 5th in 33:31

So, up early doors and out in the Landcruiser to pick up the Manly running crew.  First up, Ben and Grumpy Justin, then Dicky and Macca.  Grumpy Justin first complained about the radio, declaring that he couldn't abide talkback radio (despite the fact we were listening to Nova).  Then he complained about the heated seats (I find they warm my hammies nicely).  Plainly he wasn't eagerly anticipating the race ahead.

Lined up after a 4.5km warm up with the boys and realised the front 5 was likely to be exactly the same as last month, with Wildman, Neil P, Uncle Dave and Alex Rogers all toeing the line.  The gun was about to go, Timmy positioned himself right in front of me so I manhandled him out of the way and we were off.

Now, when camping with Toby Cogley last week, he was extolling the virtues of taking caffeine tablets before a race so today I gave it a go.  I took 2 No Doz half an hour before the race.  Alex and Steve stormed off with Neil chasing and Dave and I chasing him.  At 1km Dave starts to close so I go with him.  We hit the hill and I'm catching everyone, feeling magic.  At the top of the hill I decide to give Steve a scare by taking the lead so he responds in anger.  At this point, the caffeine wears off, Neil, Dave and Alex come past and I start panting.  They pull ahead, I try to regroup, and from here on i'm running solo.

It must have a pretty quick first 2km.  No idea what I went through 5km in but I'd guess 16:20 as I slowed down A LOT on the second lap with no one to chase.  Every corner I'd have a sneaky look behind to see if Lewis and Hoey were catching but fortunately the gap was fine.  Regrouped a bit towards the end, particularly after seeing Timmy enter the horse track when I was coming out and thinking I had a chance at the 3:55 head start bet.  Was pretty happy with the 33:31, only 2 seconds shy of my course PB.  I hate this course and never run well on it.  It always picks up any humidity (and there was plenty this morning).  But less pleased about going from 2 to 5 in the finishing positions compared to last month.  But to be fair, I've had an average couple of weeks training in that time and the other boys are getting better and better (Neil ran a PB today which is sensational on that course and in those conditions - watch out Chicago).

Timmy held on for a 3:45 gap - another close one in our history of fair bets.  Stevie and Enda - take note.  Stevie ran a great 32:18 holding on to the win from a fast finishing Dave.  Will be great to see what he can do with some more training.  Other notable runs from Dicky in 35:59 and a slow starting Hoey in a low 34.  He hasn't run many 10kms and will learn the need to attack from the start.

Another 4.5km warmdown before coffee and muffins in Manly with Ben, Macca and Slightly Less Grumpy Justin.  He still wouldn't allow WSFM or KIIS, and I didn't dare twiddle the seat warmer knob, but at least he was slightly more conversant (albeit frightening the family away from our table with his fruity language).

The Northern Beaches crew:

Dicky, honorary beaches man Stevie, Yours Truly, Ben, The Grumpy One and Macca.

In form man Neil, flanked by a couple of pretenders:

Friday ramble

Up early doors again (3 days running, you can tell I've been off booze all week) for 10km around Manly on another beautiful morning.  Enjoyed it.

100km for the week.  Showdown with Wildman at Homebush tomorrow.  He's giving me a 30s headstart.  He should be giving me 60s based on my post illness form.  But I'll front up and try to gain a bit of respect by limiting the gap from a total blowout.  More interesting is how I'll fare against Hoey, Enda and anyone else who cares to show.

Passmore Reserve Fast/Floats

Well, I think the last time I did this session was 6 years ago.  There's a reason for that.

No word from Macca and Justin was a no-show (although I rumbled him on Manly Beach on my warmdown!) so just Erika and me this morning.  Did a 3km warm-up, quick chat about who's going to win The Batchelor, then straight into it. It's 13 laps of a 650-660m circuit, 1 float then 1 fast, etc.  Laps went:

2:23, 2:08, 2:31, 2:02, 2:30, 2:02, 2:32, 2:02, 2:29, 2:00, 2:30, 2:00, 2:27.

Interesting how they stabilise after the first 2 reps (float being too quick and fast being too slow).  All up 29:42.  4km warmdown for 16km.

Interesting to compare it to 2008: http://pommytom.blogspot.com.au/2008/07/campbell-parade-intervals.html?m=0

Back then I was quite a bit quicker overall (29:03) but the fast laps in general were a bit slower but the floats were quite a bit quicker.  Christ, I trained hard back then. No wonder my times were so consistent. But also little wonder that I got a chronic achilles problem.  Check out who I outsprinted in the State Road Relays on August 3rd 2008!

Wednesday MLR

Usual 17km route with Justin, Dicky, Q and Erikakaka.  Legs stiff and heavy after yesterday's session but got into it after 8 or 9km.  Thankfully temperatures much cooler today.  Lots of talk about the marathon.  Erika finally getting some confidence [and I am]* predicting some big wins over Timmy, Ben and Jeet.

*Erika demanded I print this correction.  She said nothing of the sort.  It was just Quentin, Dicky, Justin and me who made this prediction.  Slack typing on my part.  I apologise for any confusion caused.  She, of course, still claims only to be aiming for a Sub3

HuRTS 8 x 5mins

It was stinking hot again.  My shoulders were still sunburnt from the weekend so had to wear a sleeved top.  My only clean one was black.  So in black shorts, socks, t-shirt and hat I ventured out into the 30C heat.  Managed to hold on to Quentin, Hoey and Crossy for the first 3 reps (all about 3:20 pace).  Then started to feel it on the 4th.  On the 5th and 6th I was a wreck and down to 3:32 pace.  I was in no mans land.  Hell, even Enda was in front.  Took my top off for the final 2 and, bingo, felt fine running with Q and Muz.  

Jumped into the harbour to cool down after which was magic.  Got a bit scared about sharks though.

Affected by the heat in the afternoon.  Thank God it's supposed to cool down tonight. 

15km all up.

Speaking of sharks, Wildman - despite criticising me for training crap over the past 2 weeks and brimming with confidence himself - refuses to give me more than 30s on Saturday morning.  Honestly, it gets to a point when the only fair bet you can get is from Timmy!   But fortunately one of the lawyers at work has agreed to a 5minute head start at JPMorgan for a 6 pack of Coopers Pale Ale so should get some redress.  I don't think he'll manage 4 min kms.

Seal Rocks recap

Saturday was an easy 14km at Seal Rocks.

Sunday was zilch.  Drank too much red wine around the campfire on Saturday but in truth I don't remember anything after someone passed me a floppy looking cigarette.

So today I got out early for a lap of Centennial before meeting MC, Clarkey and JW for a run to Red Leaf pool, a quick dip and a run back.  Would have been fine but for the fact it was 30C.  Struggled big time in the heat and felt pretty drained for the rest of the arvo.  But 27km in the bag.

Self flaggelation

Was supposed to meet Macca and Justin for some 10min reps this morning but once again I had a drinks reception last night and at 5.30am my body was telling me 2 more hours sleep was much more sensible.

So headed out at lunchtime for the same Centennial route as yesterday, but decided to run it quickly as punishment for my morning laziness.  19:51 at Oxford Street/Centennial. It's a punishing first 5km of hills and steps.  A couple of sub 3:30's around Centennial finishing in 46:09.  Measured it at 12.28km (I thought it was closer to 13km?) so 3:45's average.

What are all these accurate times and distances I hear you all cry?  He is normally naked of the wrist.  Well I'm heading to Seal Rocks now and need to measure my long run so managed to fix my Suunto last night.

My Suunto, looking a bit like Paul Ince circa 1997:

Thursday amble

Summer clerk calibrations over lunch so popped out at 4pm for a loop of Centennial.  Bit more bounce there today.  Plenty of snot.  That's about it.

Short MLR

Wednesday run with Dicky, Erika, Justin, Ben and Quentin.  Cut short down Darley Road (so about 15km) as I wasn't feeling great.  Legs feel tired now.  Amazing how a few days rest makes them soft.

Beaut of a morning though.

The Fighter

They might as well have been playing Rocky's Theme as I emerged from Deutsche Bank Place today for the HuRTS Fartlek session.  But they breed them tough in the North East of England and I wasn't going to let a minor bit of flu and a grade 2 lung infection bring me down.  

Plodded over with the legs about to give way from under me and met the huge squad waiting.  Fortunately everyone was taking it easy today post the Half on Sunday so found a good group of Smolly, Jeet, Erikakaka, Timmy and others to run  with, with 'Lil Jimmy Matthews appearing at half way after nicking a motorbike having forged some keys this morning.

I'd like to say it was fun but it wasn't.  But coughed up some rubbish so hopefully took a step on the road to recovery and back to HuRTS #1, the people's favourite.

What went wrong

Friday did 11km catching up with the squad while at my partners conference in Sydney. 

104km for the week.

But I was starting to come down with a sore throat.  Felt rotten by the evening.  Saturday was a write-off.  Took some of Kirsten's heavy duty pain killers which worked a treat.  Sunday felt sorry for myself checking out everyone's times at the Sydney Running Festival.  Good to see Barts back on top and Neil running a PB.  CT and Timmy should be ashamed of themselves. 

So not sure where to go from here.  A promising season has been wiped apart by a foiled trip to Melbourne Marathon and sickness for the big Half.  Will have to use the ever reliable JPMorgan CC to motivate me again.

Wednesday MLR

Usual North Head route with Dicky, Quentin and Justin, but didn't add the Golf Course loop so only 17km.  It didn't rain!  In fact, it was a beautiful sunrise running along Manly Beach.

Dicky led us out so it was quick (close to 4min kms around North Head).  Quentin was puffing a bit on the hills so plainly has been on fat farm back home in the US of A.

HuRTS 2 x 20mins

Bit stressed at work.  Knackered from the weekend.  Found a gap to run out the office today but felt lethargic and unmotivated from the get go.  

Muz cruised ahead.  Took me almost 2km to even overtake Timmy.  Then ran with Michael Ho (looking very smooth), Macca, Andy and Ray reaching about 5.5km (original start of Hickson Rd reps). 3:38 average pace I think.  Felt a bit better on the return just holding on to Hoey (which he will now be called) all the way back in 19:10 (3:29's).  Hoey gave Charlie a pat on the back at the Art Gallery as we passed him. So I did the same.  This seemed to make Charlie sprint so plainly he didn't like it.  Finished with someone dry-retching as they reached the gates.  So Tommy's performance of the day goes to him.

3km warmdown for 15km all up.

Moody Monday

15km very easy with a large group including Tucks, Enda, MC etc.

Choppidy chop

15km in the arvo.  The Adios Boosts feel more comfortable by the day but still a choppidy stride without my orthotics.  Up around North Head for 15km all up.  Then entertained Macca, Charlie and next door neighbour Jason and wives for a dinner.  Are too much sugar.  Am now buzzing...

This morning we did the Retro Cycle Ride around Manly:

Catch up

Thursday

Timmy combo of 20mins continuous hills plus 5km tempo.  Seem to go alright on the continuous hills, albeit make up most of my time on the downs rather than the ups.  Crossy and Barts were a bit behind, but Crossy was closing in from halfway onwards.

Then on to the tempo.  Legs tired to start with as usual (and as the session intends) but got into a rythmn and finished with Barts in 16:04 (10s quicker than last month).

5km cool down for 15km all up.  Tough session.

Friday

Birthday drinks on Thursday night.  Everyone kept buying me rounds.  So on Friday I was hungover.  Nowt.

Saturday

31km.  First 10km easyish with Macca, Ben, Justin, Craig and Barts.  Then Erika joined us for 20km at her marathon pace (4:15's).  Ended up doing 4:10's I think and she was chatting the whole way.  I can only grunt when I do 20km at marathon pace.  She will smash 3hours in Melbourne and will go sub 2:55 I think.

Had to run in the Adios Boost with no orthotics as I left my usual trainers at work.  Short choppy stride with high cadence as a result.  It's tough on the calves but actually feel less fatigued overall.

Birthday run

Out at 5.45am and 21km done and dusted by 7.16am.  Perfect start to the day.  With Justin, Dicky and Erikakaka.

Stevie was complaining yesterday that he's not on the Head to Heads.  I said you need to beat me to qualify (hence Enda's absence) but in anticipation of his imminent return to form, and the fact I can look good for a while, he gets added.

HuRTS Hour Tempo

So Barts is upping the ante.  He sends around an email (and sensibly has it ok'd by CEO Mikey) to have some people buy into an hour tempo instead of 45mins.  Well, when I say some people, I mean me and Barts as we were the only ones who finished it.

Another good turnout, especially at the top end, with Wildman, CT, Muz, Fats, Crossy and Clarkey all there.  Even Enda showed up, but not sure what he did.  Pace felt solid enough on the way out.  CT had a 'comfort stop' around Barangaroo which had the rest of us running circles for 5 mins and Crossy and Muz had had enough to head back.  So Wildman, CT, Barts and I headed back together.  Somewhere along the line Stevie called it a day and then CT decided not to do the extra 3km loop around MMC, recovering still from his. 50 exploits.

To be honest Barts was pushing the pace for a lot of today and looked very strong. Plainly he was bludging at North Head on Saturday.  I pushed ahead a little after turning at Mrs Macs Chair but was rooted at the end.  All up 60:25.  Last lap of MMC about 10:13 so kept the pace solid.  Legs haven't felt this depleted after a session in a long time.

Told the boys I can't do Melbourne Marathon because of a conference I have to go to in Phuket.  Barts then announced he's only running the Half.  We're going to have to reassess the Highnam/Truscott/Bartlett Super Series.  CT seems to think he's still in the lead.  I told him I wanted an independent auditor appointed.

Fog on the Tyne:

Wassup

Sunday - 3km very slow.  Too hungover and it was Fathers Day.

Monday - 11km slow.  Missed start of run due a call.  Think I'm losing my mojo.

North Head Striders - 2nd in 32:47

So it was raining again.  And a bit windy.  Altogether pretty miserable.  The sort of day Michaels Durante and Conway would turn up for a race and immediately drive home again.  But it didn't prevent a big HuRTs turnout for what is traditionally the fastest Striders 10km of the year (ignoring State Champs). 

Fats, Andy, Barts, Clarkey, Timmy, Muz, Jamie, Justin, Angus, Ben, Jeet, Jono, 'Lil Jimmy - all there.  Girls were lighter on the ground with only Sonya showing from the squad.  Interest for the day was going to be seeing how Thurston would fare.  Standing in the toilet queues out pops Dave Criniti so Barts shouts out (having told me I should be going for the win) "Oh well, silver Tommy!".  Other guys up front were going to be Neil and Alex Rogers.  I didn't count on the latter being in such good form.

Gun goes and immediately Alex shoots off.  Neil, Dave, Wildman and myself follow.  By the roundabout we've caught Alex but he pushes on a bit.  Pace is very fast.  No idea as I'm not wearing a watch but I can tell I'm working hard.  At this stage I'm just wanting people to drop off to work out who I'm really racing, but Alex, Neil and Steve are still in the group.  Towards the far end of the course I'm struggling a bit and dropping a couple of yards off telling myself I've got to hold on.  Meanwhile Alex is taking in the views from North Head looking very comfortable.

Coming back up the hill I catch them again and gain a bit of confidence, knowing they're struggling a bit on the hills.  Stevie starts to drop a bit here - thank God.  At 3km I'd have put my money on him for the win.  At the turnaround at 5km it's Alex, Neil and myself clear with about 30m on Steve and Dave Criniti - argh, Dave!  If anyone is going to come home strong it's him!  But we're all still working hard.  See Clarkey and Muz going the other way, Muz is going well.  Then get a huge shout from Barts.  Fair play to him, never fails to give 100% in his support!  Then Fats and Andy then head down and time to work again.  Feel Neil dropping off here but Alex is relentlessly pushing on.  Near the far end of the course (7km) the elastic breaks and he pulls ahead.  Now I can hear Neil breathing down my neck.  Try to regroup and really work the hill at 8km.  From there just hold on and try to keep the form ok.  

Very pleased with the time.  Only my second time under 33 in a Striders race.  Stevie held on well to beat off Muz who had a very good run.  Great run by Sonya to take 3rd female.  But news of the day was hearing Timmy's time.  When we have a bet it's normally close.  Originally we said 4:20.  Then Timmy agreed on 4 mins, only to renege and finally agree on 4:10.  But it was 4:24.  He'll be disappointed not to have got under 37mins, especially with Jeet running 36:47.  So 4:10 was fair.  

Nice morning topped off with coffee and and omelette with the crew down in Manly.  

Friday plod

10km from work very, very easy.

Race tomorrow should be interesting with Wildman purportedly joining in.  He could run anything between 31 and 35 minutes.  Timmy has rorted me again.  Despite agreeing to a 4 minute buffer (and even putting it on his own blog yesterday), he's now reneging on the deal and said it should be 4 mins 20s.  I've caved in and reluctantly agreed to 4 mins 10s, just to stop him moaning on.

121km for the week.

Melbourne

From Sebel in Docklands ran to Southbank then up to the Tan, 2 laps of the Tan and back.  Ran anti-clockwise which appeared to be bucking the trend.  16km.  Second lap of tan was 16:13 which is 4:15 pace which sounds right.  Despite a big night last night I felt great today.

Melbourne.  Very runnable city.

Got sent a photo of Newcastle by one of my schoolmates today.  Brings a tear to my eye:

Wednesday MLR

18km early doors up around North Head with Macca, Justin, Erika and Ben.  Nice and easy but my legs were tired after yesterday's session.

We stopped for water (just the once) at Shelley Beach and Erika remarked "those Eastside boys seem to stop for water every couple of kms!  And they run so much slower."

Second World War broke out 75 years ago today.  And it was my Grandpa's birthday.

HuRtS 14 x 3mins

Held back to start, reps 9-13 were quicker at about 3:10 pace then eased up again.  Back around MMC for 17 odd km all up.  Was that Kanser I saw out there?

Monday recovery

Easy 15km (actually, not as easy as it should have been) with MC, TKS, Clarkey, Enda, JW, Elle, Renee, Ray et al.  Plenty of talk of Tucks' exploits and plenty of Stankard High Intensity Training talk from the man himself.

Spring has sprung!  23C today and sunny!  But it's due to rain tomorrow.  Can't wait to hit sunny Melbourne on Wed.  Not many people say that.

Sunday recovery

Very easy 10km.  Tired but not too sore.

Stayed up last night getting FB updates on Tucks' exploits at UTMB.  A sensational performance to finish 6th.  That bloke just doesn't know when to stop.  Seeing him at 17th after the first checkpoint I knew he was on form something big.

Bec's Grand Final.  This looks quite professional:

Fast Finish #2

Another rainy day.  Might as well live in Manchester.

Another great turnout, with Macca, Andy, Clarkey, Neil P, Barts, Ben, Quentin, Craig Mc and Justin all fronting up.  Pretty much all sub 2:40 marathoners.  

Pace was steady to start but after the first stop at Collaroy we were running 4:10's.  Not so muddy so we ran the path to the Narrabeen Track and back, making it 33km on the nose from the pool back to the pool.  Took a gel at the turnaround.  At Narrabeen (11km to home) the pace picked up, albeit thwarted every now and then by side road cars.  We had a nasty headwind most of the way home so adopted my usual position tucking in behind Quentin and Clarkey.  By Dee Why the front group seemed to be me, Clarkey, Neil, Macca and Quentin.  Coming through the hills of Dee Why I felt the pace drop (no doubt helped by the fact I was drafting the whole way) so I decided to push the pace to see who had anything left.  Quentin was just behind as ever and we had a bit of a gap at the top of the hill.  From here home we were pushing each other all the way, we the pace getting under 3:30's.  Last 2km in 3:24 and 3:16.  Final 10km was 35:20.  All up 33km in 2:18 odd (4:05 pace).  Clarkey and Neil came in shortly after with Macca right on their tails.  He's hitting some real form.  Then Andy and Justin.  Poor Barts continued the "woe is me" routine, but at least he's getting out and doing it.

With the run to and from home it's 35.5km.

Real confidence booster - felt great today.  Got a boozy conference this week though so will have to try to restrain myself to give North Head a good go next week.

Soggy rat

Ok, I've had enough.  This weather is depressing me.  

10km this morning with few aches and pains for a change.  Doing lots of stretching.

121km for the week.

Good luck to my good mate Tucks in that ridiculous race traversing 3 countries today.  Top 10 fella.

Double day do be doo

AM:  was supposed to do a 17km tempo but was just too fatigued and sore this morning so knew it would do more harm than good.  So did 8km slow instead, bumping into Ryan Cantwell and Clive Cooper en route.  Seems a lot of people train early morning....

PM:  went to HuRTS.  Much kerfuffle over the session finally settling on 5 x 800m (measured by Timmy, so it was closer to 750m) followed by a 3km tempo (measured by no-one, so it was long).  I really struggled on the 750's unable to get my legs going.  Wildman had a whinge that no one was trying hard enough, so I pushed the last 3 and managed to come home in front on 2 of them.  Then slogged out the 3km tempo with Barts and Crossy in 10:20.

Warmdown for 12km all up.

Finally, an MLR

So finally got back to 21km around the wharves.  Ran with the 2 Jonathan's, the 2 Andy's, Russ and Gus.  Plainly not many were planning the full run as they went out at a canter running 4:10's around Walsh Bay.  My poor tired legs from last night were struggling.  Finished well though with Russ and Saffer Jonathan who is running strongly.

Some disappointing news this morning with Erika disclosing that she is heading Eastside to do her Sunday run this week.  However, to her credit, she did disclose that it was because she wanted to take it easier this week and those Eastside boys just don't run as fast and secondly Timmy had been hassling her incessantly so she thought if she made a token effort to head over this once he may leave her alone.  I told her I doubted it.

HuRTS Rosa 5km TT

The shame.

First we have CT pull out having changed the TT to a Tuesday to fit in his schedule. Then, with dark clouds coming over mid-afternoon, the heavens opening and wind picking up, Enda pulls out.  And he was only on timing duties!  I have to admit, when he sent the text I was secretly hoping we might all call it quits.  It was really quite depressing out there.  Even after driving Q, Renee and Jason R to ES Marks, we bought our entry tickets and said we could just take the obligatory photo, make up some times and pretend we ran. 

But run we did.  Watched the Tiger and Sam Strutt do a 2km and some sprints, then watched the Can Too runners crowd the inside 2 lanes just as we were about to start.  But start we did.

Funny old run.  Q took the lead as usual but to be fair I did share the duties more than last month.  Felt more comfortable this month pushing up on Q's shoulder when I felt the pace drop, which probably explains the slower time.  But I was obviously tired enough to completely confuse myself.  With no lap counter or timer (thanks Enda) I was counting the laps up to 10 and the final km.  Started to push the pace with a km to go, but then heard someone shout a lap time of 12:03 about 200m later which confused me.  Started to kick ahead of Q with 600m to go only to hear 13:18 being shouted out when I enter the final lap?  So I start to waiver, Q comes up to my shoulder and I ask him how far we have to go and he says a lap and a half.  Feck.  Here was me winding up my final sprint.  So I lose a bit of wind and just hang on for one more lap.  

End up with 15:46. Bit disappointed with the time (I've gone from 15:28 to 15:37 to 15:46 - 9s slower each month).  But it did feel more comfortable this month so maybe it's just a mojo or training cycle thing.  Q ran 15:44, Neil 16:05 and Renee PBed with a 19:03 but was disappointed not to dip under.  Judging by Q's watch, I think I ran 3:06, 3:10. 3:12, 3:12, 3:06.

So Quentin and I are 6:6 for the season.  At least we're not afraid to race one another.  Can't say the same for some other members of the squad...

Here we are:

Manic Monday

Out with the squad on the usual route but the OH was cut off as was Barangaroo.  We didn't know what to do with ourselves.  Managed 15km all up with MC, Clarkey and Renee finishing the whole lot but numerous others involved earlier on.  Jackie O was back!  'Lil Jimmy regaled us with the detail of his latest win and I had a very "Sydney" conversation with Erika about kids skools.

Speaking of which, today was dress up for Book Week:

And I can't resist adding a photo of Claudia going to her super heroes party yesterday.  Alec/Jamie - do you recognise the head wear?

The Sunday Times

Title is especially for Timmy.

10km to Shelley and back with a loop of Nolans and Passmore in the early evening.  Nice and easy, Japanesey.

Manly Hardcore Posse

Ran down to the ABC Pool shortly after 6am to meet Macca, CT, Clarkey, Quentin, Andy, Ben, Jamie and Erika for our 35k'er, sweeping up Elle en route shortly after Dee Why.  In short, the creme de la creme of the HuRT Squad.  

We gave strict instructions to Macca to keep the pace at 4:30.  It was like trying to tame a wild stallion.  He was champing at the bit to press on the whole way, the poor fella.  After a few about turns just as the we seemed to approach a nice stretch of trails, we started heading back home.  Then in Dee Why Clarkey suddenly puts his foot down and gaps us all by miles.  We picked the pace up over the final 5km to finish averaging 4:17's, but with the final 10km in 40mins.

35km all up.  Lovely run feeling good.

Friday meander

Just planned a very easy 10km today around my set route from work, to ease the legs after a tough week and recover for tomorrow's long run.  By bizarre coincidence I ran into Barts at 2km so ran the rest with him.  Poor fella looked like he'd been pulled back from the brink of death's door.  He'd start a hacking cough whenever we dropped beneath 4:45 pace.  "It's been tough Tom.  I told Sam we had to treat this like it's a war.  But I think we're through the worst".  You get the picture.

Felt much better at the end than I did at the start.

114km for the week.  My biggest in 6 months, including a couple of real quality sessions.

HuRTS 3 x 2km

Or Hardcore HuRTS.  That session was tough.  3 x 2km off a strict 2 min recovery.  Given we ran 6:17, 6:10 and 6:15, that's the equivalent of running 6kms in 22:42 (3:47 pace) but including 4 minutes of standing around doing nothing.

Turned up today feeling pretty tired after what will be my biggest week in at least 3 months.  Looked like a very low turnout with just Timmy and Erikakaka there but I must have been early for once.  Slowly the masses arrived.  Mikey decided to split us up into 4 groups and then managed to insult the 4th group in his own inimitable smile ("You boys just run for 8mins then stop.  Actually, just go for 7 and a half minutes").

With Andy, Macca, Timmy, Jason R, Richard M and others going in the 2nd group, it left just me, Quentin and Clarkey in the front group.  Settled into the same pattern as ever, with Quentin taking the wind (against for 1st and 3rd reps hence the times) while I tucked in and Clarkey just behind.  Clarkey would drop off a bit at about the 1.5km of each rep so plainly we were putting in rock solid efforts.  I was knackered after the 2nd rep and wondered how I'd hang on for the third.  Q shot off fast, we caught him by 1km then it was an ugly slugfest for the final 500m with me on my knees by the end.  But that's what this session's all about.  With only 3 reps you have to give each one your all.  But being 2km you need to find some sort of rhythm or form for the mid kilometre as it's just too far to slug it out the whole way.  Great 5km training I reckon.

Long warmdown with MC, Clarkey and Jono for 14km all up.

Coming together

Usual Wednesday route to Centennial (1lap).  Need to start lengthening my Wedneaday run in the lead up to Melbourne, but not this week as it'll be my biggest week in a long while in any case.

Weather OK.  Small but select group of MC, Timmy, Clarkey, Jason R (back after a long while) and Slapstick who seemed happy to run 10m behind us the whole way.  Easy pace (4:40's), feeling pretty tired but a genuine recovery run.  Starting to feel as though things are coming together.

Some thoughts:

1.  Doing summer clerk interviews atm. Amazingly competitive out there.  Thank God I came through in the boom times.

2.  Haven't heard of Paris Hilton in a while.

3.  Sydney tradesmen must be the most expensive in the world.  I blame excessively stringent immigration.  This is a big country.

4.  Why would anyone go on a cruise ship?

5.  My suits are getting shiny.

6.  If all else in life goes to crap, there will always be Newcastle Utd, the Tour de France and Coopers Pale Ale.  And City to Surf day.

7.  Manly versus Bondi is not a contest.  They are both great places to live.  Particularly Manly.

HuRTS 2 x 20mins

We're worried about Barts.  He's gone AWOL and not answering emails.  The pressure of the Truscott Super Series has finally got to him.

I've been taking Tuesday sessions a bit easier over the past 12 months, mainly because I realised it's too tough on the body to push a session only 2 days after the long run.  But having done the long run on Saturday, I felt really good today so decided to put a bit more effort in.  Even Timmy noticed.

CT, Crossy, Quentin, Muz and, wait for it, WILDMAN! were all there up front.  Macca, Andy, Timmy, MC, Pete W et al all in the next group.  We did an easyish first km on another stinker of a day - at least the rain held off but 'twas windy.  But from then the pace just ramped up and up until we were running 3:15's.  Reached 20mins just shy of the Northern entrance to Barangaroo - where we now finish the Hickson Rd reps - for 5.98km.  Felt OK'ish.  Fast but not excessively uncomfortable.  On the way back Q went quick from the start running 3:10's to 3:15's.  Just me and him by the hills at the end and finished with 12s to spare.  Very quick in the wind, although to be fair, I was tucked in behind the big fella most of the way.

Long warmdown for 7km all up.  Tough session and the legs are feeling it this arvo.

Wet Wet Wet

Frankly, it was a fucking awful day.  Cold, wet and windy.  The hardcore massive was myself, Crossy, Clarkey, Springer, Renee, Erikakaka, Elle, Sam and Ray.  Did the full 15km.  Stopped to watch a seal (sea lion?) frolicking in the water next to the Opera House.  Not many people can say that.

Late Sunday wander

Out at 6ish for an hour up to Curl Curl and down to Shelley.  Very easy pace but the legs were tired after yesterday.  

Spent the last 1.5km running with a 6 pack of Coopers Pale Ale.  Gave me new respect for the Tiger's 56min C2S carrying Dora's head.  I was knackered.

Parkrun and Long Run

Off to Rooty Hill early Sunday am so got out of bed at 5:45am and was running by 6am to fit some kms in before Parkrun, do Parkrun as a tempo then some more kms after.  Did 11km beforehand to Shelley Beach then up over Queenscliff to Freshwater and Curl Curl.  Tempoed the Parkrun running 17:01 (splits of 3:24, 3:21, 3:25, 3:17, 3:33) then did a final 14km at a quicker pace than before.

All up 30km in 2:09:00 (4:17's).

Manly life

Lunch on today so just an hour up to North Head and back this morning.  Gave Quentin a shout along the beach but he was ear-phoned up.  Beaut of a day.

HuRTS Pyramid

Stuck on a call so turned up late for the pyramid session.  Caught the first 3 lapper and latched on to Elle and Greta.  Ran with Andy on the 4 lapper then joined the first group running with Timmy for the final 3 reps.

Felt good today, feeling back to normal after the weekend.  Need to start training properly from tomorrow and cut down on the beer.

11km all up.

HuRTS 4 x 10mins

Just cruised these with a good crowd though.  Ran with Mikey, Timmy, Tucks, Toddy, Angussy et al.  About 3:50's.  Hammy okish but can still feel it.  Getting the cricket ball out again tonight.  Ouch.

Summer clerk cocktail party tonight spent drinking red wine and deflecting brown nosing.  Macquarie Bank Golf day tomorrow at Pymble.  I am the all-new corporate w@nker.  Will try and squeeze a run in around Manly in the am.

Monday natter

Out at lunch for an easy plod with Tucks, MC, Springer, JW, Erikakaka, Superstar Renee, Elle, Crossy, TKS and a host more.  Of course chatted about the race all the way and analysed everything to minute detail.

Loved it.

Cut short for 11km.

City to Surf - 25th in 46:11

I was fairly psyched for this.  After last Saturday's result, my sole aim was to hurt myself.  I basically wanted to be in the mix with Tucks, CT and Barts at some point of the race, if only to be able to contribute to some conversation in the marquee over a beer later on.  So we set off at the usual mad pace and at the William St tunnel I thought I must be ahead given how fast I was travelling, only to see Barts about 20m ahead and CT ahead further!  I was with Quentin and Ollie Lord, but down the hill to Rushcutters relaxed and stretched out and passed a good clump.  Robbie cameast though and looked super smooth as ever.  Caught Barts going down to Double Bay and was pleased to at least be in the mix.  Then CT was coming into sight and caught him over the hill before Pier Restautant.  Decided to stick by my rule to hurt myself so rather than tuck in I started to push the pace through Rose Bay.  We had a good group here and were travelling well but very quickly.  

Then Heratbreak Hill started.  I'd been pushing really hard and basically went lactic very quickly on the hill, watching Quentin and Ollie Lord just drift ahead.  I seemed to drop about 30s a km and seriously considered how I was going to finish this race, but was aware that CT and Barts hadn't come past so must be struggling similarly.  This race is hideous.  You go so fast early on, slow down massively up the hill then try to regroup and hold on as best as you can.  I regrouped going past Kincoppal and started running with Mark Warren, a top quality runner coming back from injury.  I knew that the moment I relaxed the boys would be catching me so every moment was spent trying to push on and hurt further.

Went through 10km in 33:13 and thought that they must have put the marker in the wrong place, but started to get excited about a time.  Then comes the long drag through Vaucluse/North Bondi where there is no one on the side of the road, Quentin is 100m ahead, Mark Warren is 10m ahead and I'm starting to waiver.  Told myself this is the moment to man up, so dig in again to catch Mark.  I'm with him by the downhill and the long sweep to Bondi begins.  Some chap from Box Hill Harriers sweeps past us at 12km and I'm thinking, if he's come past us so quickly, Tucks, Barts and CT are likely to do the same.  So hit Campbell Pde and put a huge effort in up the hill, pumping the arms with one final surge.  Catch another chap here, hit the corner and start sprinting thinking I can't let anyone come past now.  Hear Mikey, LJ and Elle screaming from the sideline for a final lift and cross the line absolutely chuffed.  

Turn to see Tongey, Tucks, CT and Barts all coming through one after the other and thank my lucky stars I didn't have to sprint in with them.   I'd have been desperate and not sure I'd have had the balls to make another effort.  I was absolutely spent.  The hammie just held on, did a jog along the beach with Q and Jamie after and had to cut short as it was too sore.  

Run of the day to Q.  Fantastic result and one none predicted.  Next best result for me was Renee's, running a 55:xx and almost beating Greta and Erika.  She's come on so much recently.  Macca and Fats also ran good PBs.  Crossy also had a great race, building all the way through to run a 47:01.  Also need to mention Sonya who ran a big PB in 57:xx and Lisa who dipped under the hour for the first time.

Then came the chat and the beers.  A great day.  Got a bit emotional when I got home.  I think the kids were a bit bemused.  Here are some photos.

Q and I at the start of Heartbreak Hill.

The boys post race.

7 hours later.  Things starting to get a bit loose.

Impromptu

Headed out mid afternoon down to Rushcutters and did 8 x 200m sprint strides to test the hammy.  Generally ok.  13km all up.

Planned for a nice quiet evening but got home to discover the house full of kids and Kirst's friends.  She then started opening all my best wine as they'd run out of booze so I had to join in.  Not the best prep the night before the night before.  

Looked back over my C2S results when pondering it yesterday.

2001:  61:13

2002:  pulled out

2003:  pulled out

2004:  50:25

2005:  50:11

2006:  48:10

2007:  48:01

2008:  46:34

2009:  Injured

2010:  47:13

2011:  46:56

2012:  London Olympics

2013:  46:42

Never been wholly satisfied with my runs at C2S other than in 2008.  Let's see if we can knock off my longest standing PB.

Comp time

Just 13km nice and easy over the C2S course today to Rose Bay and back.  Me, Tucks, Quentin, Crossy and Big Kev. 

But this morning was the big draw.  Tucks, Muz, Jeet, Enda, Timmy and myself turned up at Chifley Tower (timely so I could order a nice bacon & egg wrap to ease the hangover) to make the draw for the most elaborate team competition for the C2S ever.  8 teams, 5 grades with each team taking a runner from each grade (got it?!).  A few laughs sorting it out (and the team names).  Harder to predict than I thought with a few names not so recognisable from Grade E which will swing it.

Chairmans Selection is the reliable team, with first 5 from me, Jamie, Angus, Birchy, Adam Murray and Caroline Sweeney.  Will certainly keep things interesting after the race.  There'll be some calculator action and mad calls to verify times!

Ice Ice Baby

Wednesday - 14km very easy with Barts, Ellie, Kanser!, JW, Jeet and others.  Testing the hammie, was OK until towards end when it tightened a bit.  Back on the ice pack at work after.  Then out in the evening for our EOFY drinks.  Here's me dominating the pool table:

Easy Sunday

Caught up with Macca, Ben, Jamie, Justin and Quentin for the same run as last week (although I skipped meeting them at the pool so I was about 2km shorter).  Easy pace all the way (4:31 average).  Knee/hammie was very sore from Collaroy onwards. I was hobbling towards the end.  Munching on Voltaren for the first time in a couple of months.  Need to sort it out.  

Just shy of 31km in 2:18.

NSW Short Course XC Champs - 13th in 25:38

Couldn't psyche myself up for the one.  Got there, did a jog warm up with Tucks, said hello to all the usual quality ANSW crowd - Richie Roberts, Robin W, Geoff Arnold, Dean.  Striders had a quality O35's team of CT, Tucks, Fats and myself.  So strong in fact that I think we would have come 2nd in the Opens.

Set off conservatively partly because I was wearing my trainers.  Struggled around the corners for grip so took them gingerly.  Left hammie was a bit sore on the short, sharp hills. CT raced ahead after 500m.  I was about 50m adrift of Robin with Tucks and Fats behind me.  Same on the 2nd lap with Tucks catching.  He overtook me just before the final lap and never looked back - catching and overhauling Robin and CT.  Our gaps remained about the same - I finished 15s adrift of CT and 9 adrift of Robin.  Pretty non-plussed about the result.  Fired me up for next week though.  It was 4s quicker than last year.  As my 5km TT on Thursday was 2s quicker than last year maybe that's about right.

Big week and the hammie is sore.

HuRTS 5000m Time Trial

So over to ES Marks this evening driving Jeet and new recruit Ollie Lord from the City.  There we met JFen, Enda, Angus, Quentin, Andy and Renee getting ready to race, with Paul Hannell, Carla and Timmy on timing and encouragement duties.  Did a few laps warm up, tried a bit of stretching (mainly for the left hammie), did a few run throughs then we're off. 

It was pretty windy down the back straight, and Quentin set off quick.  He was stretching away on the home straight, my guess being that he was trying to gap me before the windy back straight.  So for the first few laps I was digging in to stay in touch.  Carried on like this until 3km.  Went through 1km in 3:03 and 3km in 3:21.  Then on the lap between 3km and 3.4km Quentin seemed to slow and was breathing hard so I thought, here's my chance, let's go.  Went into the lead and tried to push the pace but, of course, being the dogged bugger he is, he just tucked in and held on.  With 2 laps to go Q takes the lead again and starts upping the pace.  With a lap to go, I'm feeling pretty good, don't go too early lest I hit the wind, come around the final bend and then unleash the famous Highnam kick.  Which of course, Quentin matches fairly easily by lifting his pace only slightly.  To be fair, it was neck and neck down the straight but he won by 0.34s according to Paul Hannell's impressive looking 1970's timing machine, complete with biddy printer.  15:37:51 to Q and 15:37:84 to me.

Next home was Ollie (plainly taking it easy or not in form as he ran 45:08 for C2S last year), then Enda in 16:10, disappointed not to be 11s quicker, then Andy in 16:32, then Angus in 17:01 (I'm guessing disappointed not to be 2s quicker!), then JFen on the comeback with 17:18, then Jeet in 17:56 and finally Renee in 19:11.  Great crowd, great night.

Happy with the time as it's been a solid week.  Will take tomorrow off before running ANSW Short Course XC against all the quicks on Saturday.

Wednesday wander

The usual one loop of Centennial with MC, Clarkey, Crossy, TKS, JW, Big Kev and others.  67 something.  Legs tired after yesterday.  Left knee a bit sore.

Timmy Combo HuRTS Session

You can tell C2S is around the corner.  A huge turnout today, perhaps the biggest ever.  Fortunately Mikey had put up two sessions to choose from - the new Timmy combo (20mins of continuous hills pushing both downs and ups followed by a 5km tempo) or the usual 8 x 5mins.  CT, Quentin and Deano were leading the 5min reps while Clarkey, Muz, Crossy, Andy and Tucks joined me for the Timmy combo.  God knows what Enda was doing.  Tapering for a Time Trial.  That bloke has a lot to learn.

"The Hill" was about 150m from the football pitch above the Domain Carpark to the Robbie Burns statue then straight back down.  I started quite conservatively with Clarkey, Muz and Crossy up ahead but Tucks taking it even more easy than me.  And thank God I did.  Looked at my watch at 5mins and thought, far out, I'm only 25% into this and struggling already.  Noticed that I was keeping pace on the ups but starting to catch the lads in front on the downs.  At about halfway I went past Crossy and Muz and then caught Clarkey who was having a few problems with his ITB.  He took a rep out to stretch it then joined me again for the final 5 mins. 

Was a pretty brutal session in its own right, with us all looking pretty apprehensive about the tempo about to follow.  Split into 3 groups, a 4min km group, a 3:45 group and a 3:30 group.  Set off with Muz, Clarkey and Crossy running together - Tucks, Andy, Macca and Phil a bit further back.  It was strange to be running with dead legs but managed to hold it together OK.  Went through km markers in 3:22, 3:15, 3:20, 3:22 then 2:56 for the final 830m (3:32 pace) for 16:15 all up.  Clarkey pulled ahead at 3km and stormed home.  Muz and Crossy dropped off at about 3.5km but then on the hill near the Art Gallery I hear footsteps behind, assume Crossy has recovered well but suddenly see Tucks fly past!  That sly old dog.  Coming into form when it matters.

Long warm down with MC, Andy, Clarkey and Jeet for 15km all up.

Painful Monday

Painful due to the hangover.  Great night at CT's.  I was cutting some fine moves on the dancefloor.  Not sure who came up with the great idea of going to Jackson's on George though. 

Today was the usual Monday route in 68:03 (4:27's).  Big crowd there today including MC, Andy, Clarkey, Jeet, Ray, Charlie and loads more.  Felt very comfortable but my left knee is not right (by definition in fact, hahaha).  Getting pain when running up hill, which doesn't bode well for C2S. 

Fast finish Sunday

Out to the Boy Charlton pool early doors on a stunning Sunday morning to meet Macca, Jamie, Justin, Ben and Lewis Ingram.  Plan was 32-34km with a fast finish.  Macca seemed keen this morning (plainly coming into form after running a 1:16 Sri Chinmoy Half last week) setting a solid pace from the off, certainly quicker than the pace I'd slogged over the 1.3km from my new house to the pool.

Felt pretty good today though and was initially looking forward to the fast finish, but then from 17km onwards my legs started to tighten up a bit and the left glute was again a bit of a problem.  Pace was picking up on the out and back around Narrabeen Lake then from Narrabeen bridge I started to pick it up more just to test the glute.  Seemed ok on the flats and we we're running quickly - 3:35's along here.  Jamie and Justin dropped off first, then Lewis around the Long Reef headland but Macca was as tenacious as ever.  He even went into the lead coming into Dee Why and gave me a bit of a break.  But going up the hill through Dee Why he dropped off a bit so I stopped at the top to stretch my glute then ran with Macca back home with him once again getting back into the low 3:30's.  He's hitting some great form.

Felt good at the end.  Pleased I could hold on well for the first long run in 5 weeks.  All up 33km exactly in 2:15:45 (4:06 average) with the final 10km in 36:46.

Now to undo it all tonight at CT's 40th.

Saturday not Parkrun

Kirst stole my Parkrun slot with a yoga session so just did a steady 10km in the late afternoon in 42:27.

Friday frolics

15.3km in 66 something (4:19 average).  Springer, Israelie Jonathan, Hardcore Michael and quite a few others I didn't know.

Too many beers this evening with Timmy, Enda, Charlie and 'Lil Jimmy.  Parkrun will be tough in the morning.

HuRTS CEO Up in Arms

Well, all hell broke loose on the HuRTS emails this morning.  Chicanery and perfidy galore, with separatists Barts and Pete Triathlon Man both attempting to bring down Mikey's HuRTS empire with their own personal email distribution lists (Barts targeting the elites, Pete targeting the swimmers - and a few ladies it must be added) suggesting a hill session.  Might have been easier just to ask Mike to suggest a hill session given it seems everyone wants to do that with C2S approaching.  But no, and heated emails followed.  Of course, being Chairman, I backed CEO Mikey to the hilt.  You can expect his resignation in a couple of weeks.

Fortunately I had a client lunch today so did a tempo run (first from new house) around North Head and back.  3km of nasty hills in the middle and the legs were wobbly over the final 2km.  My Suunto ran out of battery before the end but I was 41.34 at 11km so probably ended up averaging about 3:43's (it's about 16.4km).  Will do this a couple more times before C2S and need to improve on that dramatically. 

1km warm up and 1km warm down on Nolans before and after.  Loving the new house. 

Recap Wednesday

A much needed massage with the Tiger this morning where he stuck needles in my ass.  I was unconsciously kicking like a mule but seemed to do the trick as I was high stepping back to the office.

One full Centennial loop at lunch with Crossy (looking super fit and giving away his lo-sugar diet secret), JW and Big Kev.  MC and others were taking it a bit easier dropping off early.  16km all up.

A few photos from holiday:

 

Mt Titlis, near Lucerne.  Charlie couldn't stop giggling about its name all day.  You can see we were well dressed for the occasion.

Climbing the mountains above Saas-Fee.  I had Claudia on my shoulders all the way up here and was knackered.

Bagnone, our village in Italy.  Loved it.

Claudia and I getting lost in the streets in Lucca, Italy.  Bit concerned about her actions when I asked her to pose for a photo. 

 

Me and my schoolmate Steve, at 2am in Pizza Pizza, Hexham's favourite (only) late night pizza/kebab joint.

Back blogging

Well, it was a magic 3.5 weeks in Switzerland, Italy and Scotland.  A few token jogs which in now way compensated for the booze intake and dessert eating.  Squeezed into my suit for work this morning pretending I still needed the same hole in my belt as 4 weeks ago. 

Rocked up to HuRTS today to discover Barts LEADING A BREAKAWAY SESSION with the HuRTS elite.  I stayed loyal.

Session was 45min tempo.  Just what I've been lacking.  Quentin took off (he seems to have hit some form) while I ran with Fats and Dean Degan with Macca just behind.  22.5mins was about 100m past the first speed bump and about 20m behind Fats.  Legs were a bit fatigued now.  Only got off the flight from Newcastle 14 hours previously so not too surprising.  Quentin came storming by before the O House with Fats just behind so ran with Fats from there.  Pushed up the hills to get back just under 45mins (44:57).  Long warmdown with Q and Mikey for 18km all up.

Going to see the Tiger tomorrow as my left glute is sore.  Too much carrying Claudia up big mountains.

Been hearing a lot of carry on about Enda's form.  Apparently he's out to beat me at City to Surf.  Well, I'm overweight and under fitness and Enda knows when to take his chances and strike.  It'll be close given how well he's running, but just the motivation I need.

Sophie Highnam

Rocked up at HuRTS today for the pyramid session just to take it easy.  No Mikey, no Timmy so I had to mark out the course on the field adjacent to Rushcutters and made a bit of a hash of it being about 20m short.  Still, we all got on with it.  Ran with Barts, George, Jonathan and Elle in group 2 with BOB, Quentin, Dom, Rich Mullaney, Ben Dec and others in group 1.  Just rolled around today with a longish warmdown.

Big news of the day received this evening when I heard that my niece, Sophie Highnam, has been selected to run for Victoria in the Australian XC Champs in Albany, WA in August having dominated her zone and regional XC meets.  Good on 'ya Soph!!  We've seen her brother Jack's Blog (who is talented enough).  Bring on Soph's!

HuRTS Commonwealth Games Time Trial - 3rd in 15:28

PWell, tonight was one of those bizarre but hugely enjoyable evenings that, 7 days ago, you'd never be able to predict.  It was about then that LJ sent around an email asking if a few of the squad could pace for Eloise Wellings and Emily Brichacek.  They were looking to do a final 5000m hit out before heading for some altitude training in St Moritz and then on to Glasgow where they're both competing in the 5000m in the Commonwealth Games.  It's the sort of opportunity you don't turn down (even all the way down in Sylvania Waters) especially with free Crust Pizza and a singlet thrown into the bargain.

So I picked up Quentin (and Carla), Barts and Muz from work and drove down.  I'd been bricking myself all day and was no less nervous on the trip.  Luckily the wind had died down quite a bit and it was cool.  Did a few laps warmup then bumped into Eloise who had revised down the required pacing through 3000m from 9:09 to 9:12.  So on the start line it was Emily and Eloise, Barts, CT, Muz, Quentin, Crossy, myself and two chaps called Luke and *bad tempered bloke*.  David Tarbottom from Athletics NSW was filming and timing, and then Jock (from Jock Athletic - coaching Eloise) announces Steve Waugh as the starter.  Barts and I look at each other and point to Waugh mouthing "It's Steve Waugh!" while Quentin (an American for those who don't know him) looks on rather nonplussed. 

So we had to run 73/74's.  I put my hand up to run the first 2 laps knowing they're the easiest.  Steve Waugh tells us to go (with little warning it must be said), I stumble, nearly pull a hammie and rush to the front only to find bad tempered bloke flying off way too quick.  Try to slow things down, bad tempered bloke drops back and we go through in 73.  Next lap the same.  Then Quentin comes to the front and does a 72, then slows a bit so I reassume front running duties.  First km 3:05. Second km 3:05.  Third km 3:05.  I'd felt great to 3km but then I start to count the laps to go - 5 now, that's not too bad.  But it's starting to hurt.  Each time we get down the back straight Eloise shouts "faster, faster!" and I swear that if I hadn't had an Olympian shouting at me I'd have been running 2s a lap slower.  At some point here CT comes past and does a lap and a bit in front before I go back again.  Then with 1km to go I'm hurting and must be slowing as Eloise shouts "Tim, move aside" and I'm thinking "who he fuck is Tim and why's she shouting at him" before Truscott yells "TOMMY MOVE OUT".  So I do and the girls go through looking super smooth so I tuck in behind but they start to gap me.  I can see CT's shadow just behind so I know it's now a race between him and me.  Dig in to 600m to go thinking it's only half of Farm Cove to go now.  Then at 400m I give another push and see that CT has dropped off.  At 200m I'm catching the girls again but into the home straight they are racing each other and it's too late to catch.

Chuffed to bits with the time.  An 8s PB and another of Dad's PBs knocked off.  In fact, the last.  I can now retire.  Pleased to beat the boys too, albeit with all of them on the comeback trail.  It's not often we all get to race together like this, especially on the pressure cooker of the track.  Final results were:

Emily Brichacek:  15:26 (PB)

Eloise Wellings:  15:27

Tom Highnam:  15:28 (PB)

Chris Truscott:  15:35

John Bartlett:  15:38

Quentin Reeve:  15:42

Bad Tempered Bloke:  15:47

Andy Cross:  15:51 (PB)

Anthony Murrell:  16:18

So we all do a warmdown and Eloise tells us she's going to St Moritz next week so I tell her I'm going to Switzerland on Friday.  Held back from telling her I'm also going to be in Gateshead where the Aussie training camp is and Scotland as I thought she might think I was stalking her.  Then on to Crust Pizza in Cronulla for free pizza and chat with the boys and LJ.  Eloise gives quite a moving speech thanking all her support crew, her new friend Emily and the pacers.  I noted the use of the plural but picked up on the fact she was only looking at me.  Then her father-in-law gave a speech and I made a mental note not to speak at any of my kids, or their spouses, gatherings.

But a fab night.

The boys

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