Monday meander

10km very easy catching up with Enda and Hoey.  46mins.

Sunday struggle

Had too much wine while entertaining yesterday so eventually got out in the afternoon when I felt less shabby.  17.5km around North Head including the Fairfax track.  Easy pace just under 4:30's.

Saturday Parkrun - 2nd in 16:12

5km warm up, quick chat to Jamie, Darrell, Jake, Mrs Heyden and Sonia from Liverpool - an old friend of mine from Uni days who is over in Oz for a few weeks.  Jake asked what my plans and we agreed to share the pace.

Went off hard along with Jake.  Watch beeped at 1km and it was 3:09 and my heart sank a bit - it felt closer to 3:00!  So put more effort in as the plan was to get to 2km in 6:20.  Got to 2km in 6:20.  Then a 3:21 across the fiddly grass bit and Jake and I are still together going up the hill on Harbord Rd.  But he starts to pull ahead towards the top and eases ahead from there.  I finished with a 3:13 and a 3:08 (+10s for the extra 60m as the COURSE IS LONG).  Hardly shabby but Jake managed to put 22s into me over the final 1.8km - he must have run sub 3's to finish.

Turned around to see a big smile on Jamie's face as he finally went under 17mins in running 16:52.  Well done mate.  Also had a chat with Andrew McFarlane who I haven't seen in ages.  Then jogged back around the course with Jake to find Sonia (who's local Parkrun is the same as Big Sam's in Bromley) who ran 30mins.

3km warm down for 13km all up.  Good rust buster.  Now need to freshen up for the big dance next Sunday so that the first km doesn't feel so tough.

Thursday

AM:  6km dead easy.

Lunch:  8 x 800m off a rolling 4mins.

2:28, 2:26, 2:25, 2:24, 2:25, 2:23, 2:24, 2:23

Legs felt dead.  Struggled today.  13km all up.

Wednesday MLR

Out for the usual Wednesday route but missed Dicky and the Cap'n due to my

newly discovered slow running pace.  Bumped into the Cap'n near North Head and ran back with him, on the receiving end of one of his legendary sprays.

Saw Lewis along Manly beach as usual and told him to slow down.

15.2km in 1:14 something (just under 5mim kms).

Latest bets for C2S, I must be mad:

1.  Barts $100 head to head.  I've already provisioned for that.  Made a while back when drunk.  What a goose.

2.  $25 with Timmy on LJ to beat him head to head.  She just has to show up uninjured and healthy I reckon.  One of my more sensible bets.

3.  $20 with Timmy with me giving him a 7 minute headstart.  This should be close.  Always a fair spread agreed on for our head to heads.

4.  $10 with Danielle (Kirsten's close friend) with me giving her a 24 minute headstart.

5.  $20 with Enda with me giving him a 2:30 headstart.  I've been rorted here.  But that's almost the definition of any bet with Enda.

Very disappointed in CT refusing to accept a head to head (which he should romp away with given his current training form).

Back into it Tuesday

AM:  8km very easy to Shelley and back.  Bumped into the Cap'n and chatted to him a bit.  Otherwise just a thoroughly enjoyable plod on a cold but beautiful morning.

Lunch:  45mins progressive tempo for the Squad but Tiger changed this for me to 20mins solid, 5 mins easy, 10mins hard, 5 mins easy, 5mins kamikaze.  Went very well, feeling up for each fast section by the end of each easy section.  Felt comfortable on the solid section (averaging 3:30's), pushed the hard session (averaging 3:20's) and then 3:30's on the final 5mins but given it's pretty much all uphill the effort was there.  Turned on 22.5mins at the main entrance to Barangaroo and finished on 44:58 which was good.  Had Tucks to chase on the final section after Barts and CT had gone past previously running very quickly.

12.75km total (3:31 average) followed by 4.5km warmdown with Barts and Jeet.

Easy peasy Monday

Very gentle 14+km run with Mikey, Timmy, Nathan and James at 5min km pace.  We were even joined by Hoey fresh from his 2:33:12 at M7 yesterday which picked him up a tidy $2.5k.  Although did he offer to buy us one of his fancy brunches?  Did he hell.

Right hip flexor a bit sore.

Sunday long

First long run in 5 weeks (ignoring the marathon). Caught up with Jamie, Erika and Ben for the usual route.  Tired after yesterday's session and just pulled myself through.  Poor young Erika was struggling with recent volume too but will go well if she avoids injury.  Spent the whole run bitching about our coach.

30km in 2:20 (4:40's).

Saturday speedwork

Session was 3 x (1km hard, 1 min rest, 500m hard) with 5 mins jog between each set.  Marked out the 500m and 1km on the path through Nolans so flat and straight.  And I could pretend I was babysitting too.  Times went:

2:59.7
1:29.6
2:59.7
1:29.1
2:58.8
1:29.1

How about that for consistency!  Felt great today - bouncy and full of running.  First time since GCM.

Long warm up and down for 14km all up.

Friday

Very easy 10km with Kanser - back finally from the emerald isle.

HuRTs Hills

Out with the HuRTS Squad at lunch for Argyle Hill reps running solidly back down so no real rest.  More like a hilly tempo. 

Good turnout with Tucks, Tongey, CT, Barts, Crossy, JFen, Andy, Timmy, Boydy, Jeet, Erika, Rich M, TKS and even Wildman putting in an appearance.  AND JAMIE WAS THERE.  Didn't know what to expect for my first Tuesday HuRTS appearance in a long time.  What I was dished out with was a taste of reality.

CT and Barts quickly imposed themselves on the session with me a distant 3rd.  Was aware of someone behind me and thought it was Tucks but found Tongey coming past me on the 4th rep.  You can see from the times below I slowed on the 3rd, made an attempt to stick to Tongey on the 4th then gave up on the 5th and 6th.  To be honest, I was a bit of a soft cock on those reps.  However, I saw Tongey was not gapping me further so made an attempt to catch him on the final 2 reps.  Came past him on the final downhill.

Barts was a good 50s ahead at the end and is in fine form.  Here's his C2S cash.

I ended up with 35:24 for 9.86km (3:35's) but there's a lot of switchbacks so it will measure long.  One positive was finishing  relatively strongly.

Uphills: 2:15, 2:13, 2:18, 2:15, 2:19, 2:18, 2:15, 2:15

Downhills:  2:03 (shorter route), 2:09, 2:11, 2:12, 2:12, 2:11, 2:08, 2:01

5km warm down with a gradually thinning crowd for 16km all up.

MLR Wed

Very easy 17km this morning back up around North Head with Justin and Erika.  Plenty of chat with the conversation including everything from vomiting to testicles to how hot Sara Hall is.  I think sometimes I forget Erika is a lady.

4:41's.  Luminous orange snot diminishing.

Easy morning

12km along the beach.  Easy pace with the sinusitis still hanging around.  Bumped into Justin and ran with him for a bit - interestingly he's had exactly the same symptoms as me.

6C this morning but at least the sun was shining.  I'm sick of winter.  I didn't travel half way across the world for this.

In other news, I watched the final of House Rules last night to discover Steve and Tiana won and had their mortgage paid off.  This made me feel a little jealous.  That result needs some serious auditing.  First, the judges (whose scores amount to 50% of the result) award them 19 points versus Ben and Danielle's 17 points.  The remaining 50% of the result is made up by the audience voting either "NSW" or "QLD" via text.  So how do they calibrate that over 17 and 19 points?  We are not told.  We just have Johanna Griggs (whose chest seems to grow by the week) read out the winners.  Secondly, my guess is that Steve in his 50's has a considerably smaller mortgage than first house buyers Ben & Danielle.  My guess is that the opacity in the voting allowed Channel 7 to save themselves a couple of hundred $.  This upset me with my strong lawyerly sense of fairness.

Back to basics

Sunday felt crook again so no running.

Read an article recently that Benny St did for a magazine where he said that when he doesn't feel great, he applies a 10min rule.  Which means he gets out to run for 10mins then reassesses whether to carry on or give up.  I did that today.  Got to 10mins, felt pretty good so carried on.  Did 22km in the end around the wharves. 

Going to stop chasing the fitness, get myself 100% healthwise and just enjoy running in the meantime.  I'll hand Barts his $100 for C2S at some stage this week.  At least I'll get 25% of it back from Timmy.  Caught up with the squad for a few km on my run and was chatting to LJ who ran high 38 at the Sutho to Surf yesterday.  She tells me Timmy is trying to back out of the bet.  Which means he's mentally shot.  Which means we're 80% there...

Saturday

Friday was a rest that I needed.  Saturday still felt under the weather but got out in the later arvo for 10km.  Felt surprisingly good when I was actually running so did some fast patches - 2 to 3km (3:20 into the wind down Manly beach), 5 to 6km (3:14 in opposite direction) and 3:15 for final km along Pittwater Rd.  Ended up with 40:40 for the 10km which is quick for me.

Farked

AM:  8km (Shelley) very easy bumping into form man Lewis half way around and finishing with him.  38:16.

PM:  HuRTs 4 x 2km.  I think we turned early in the first rep so more consistent than it looks.  Barts was flying upfront running his final rep in 6:03.  I've got a lot of work to do until I smash him at C2S. I ran with (variously) J-Fen (in good form off this showing), Andy, Colin and Tongey.  Times were:

6:20

6:25

6:23

6:22

4.25km warm down with Barts and Timmy for 13.5km all up.

Got back to the office shaking due to low blood sugar, ate some lunch then promptly fell asleep at my desk.

Wednesday MLR

Out with Timmy, Crossy, Jerome, Worswick, Hoey and Gleeso for 8.5km up the C2S course then a return.  Very easy pace which was tickety boo.

Brass monkeys.  

Got a bet out of Timmy for $25 him head to head with LJ at C2S.  Go you good girl.

First tester

AM: Very easy 8km to Shelley Beach and back in 38:15.

PM:  Jogged to ES Marks (6km).  Then 3 x 1200m off a rolling 6:30 followed by 6 x 400m off a rolling 2:30.  Wasn't expecting much post marathon but held on better than I thought.

1200's went 3:40, 3:38 and 3:38 (71, 75 then 74/72 for each).

400's went 71, 69, 70, 68, 68, 68.

Chasing Alex on all reps with Benny St shouting the lap times.  Alex running freakishly well - 4s ahead on some of the 400m reps running in lane 4 on the last.  Davina would keep me company for the first lap of the 1200's and the first half of the 400's, which was pleasant.  Good to see Anna back out running well.

2km warmdown.

New blog linked with Big Sam posting thoughts from London.  Worth a read if only for the anti-Stoke humour!

Back home

Easy 11.2km around Manly feeling almost back to normal.  Still a bit of a shuffle but a faster shuffle now.  Averaged 4:16's this morning (47:59).  Still glad I wasn't racing this morning and bet Barts was too, suffering after last week's Half.  Lewis fared a bit better but neither can expect to back up after big Half PB's on an unrelenting course the week before.

Scott's Head

30mins very easy in the morning from the AirBnB place we stayed in at Scott's Head.  Great spot - log house built by the owner and fully sustainable with views of the ocean.  Felt better than yesterday and a few hills thrown in today.

Byron Bay

Friday - very easy 30mins along the beach at Byron Bay with Craig.  Just over 6km.  Bit of a shuffle and felt pretty tight around the groin area.

Gold Coast Marathon - 26th in 2:33:09

Well, that was hard.

Enjoyed an easy start to the morning.  Craig and I found out way to the elite athlete area.  This was a very nice set up with grandstand views of the finish line and we just saw 70 minutes tick over before Eloise came through (wow, what a run) before Barts, Alex and Lewis then came through in quick succession.

Then off to the start line.  Few hellos to Andy, Hoey et al and we were off.  Settled into the first km with Craig trying not to go too quick.  Rowan Wker comes past with a big group but let them drift ahead.  Another group including the first female being paced by Jackson Elliott comes past at about 5km so I ask what pace they're aiming for - he says 3:28's so again I let them go.  Craig drops off somewhere around 7km and I'm now running with the second female but the 3:30's still feel very comfortable.

Just concentrating on reaching the 15km turn at this stage.  At dinner the night before, Tom Buckley said something about knowing how well the race will go at 15km.  Well, I turned at 15km, saw Hoey was fairly close behind but Craig appeared to be having a bad day.  And then suddenly trying to run 3:30's became a whole lot harder.  I managed to just about hold them to half way but I realised then that it was going to be a massive struggle to get home.  The splits show that:

Hoey comes past at 23km bouncing along and I wave him on telling him he's looking great.  I'm now running 3:35's and it's hurting.  Gary appears on his bike, asks how I'm feeling and I tell him I feel like crap.  I can tell he thinks I look like crap too.  He's a great fella Gary, but not very good at hiding his true feelings.

Huge shouts from Clyde at Surfers and then LJ, Jeet (who had a fab sub80 run in the Half) and crew at Main Beach and then Angus on the Broadwater side of Main Beach.  Here's a photo from Angus at 28km:

At this point, Hoey (who's still only about 30m in front) takes a wrong turn due to some dopey traffic warden looking the wrong way, but quickly gets back on track.  Heading back into the crowds at the start finish area and I'm now really hurting and trying to hold 3:45's.  Barts offers some coke but I wave him away, being very ungrateful.  Can't concentrate on anything other than getting to the finish line.  The final 7km is just a world of hurt, trying different running positions to get a bit more pace into the legs and just keep the turnover going.  A Japanese fella overtakes me at 40km (I'd overtaken him earlier while he was running 4:30's!) but I don't care.  Turn back onto the main road and can see the final turn but it's so far away.  Eventually get there, turn the final corner, see the clock ticking over in the 2:32's but don't even bother to try to get under 2:33, I just want to stop.  And then, finally I can.

Have a chat to Dean and Julia then wait to see Craig come in on 2:36 having had an off day.  Then Andy and Matt Gibson race in on 2:37 with Andy having had a great run and negative split.  Next is Macca on 2:43 having also had an off day.  Maybe Hogs Breath Cafe the night before wasn't the great idea we thought it was at the time.

But run of the day goes to Hoey.  A low 2:30 in those conditions was sensational and the way he ran the race was perfect.

Then for some trash talk and beers in the beautiful surrounds of the Southport SLSC hearing about Barts eventually hauling in Lewis, how much of the work Neil did, how CT did exactly what we predicted and how LJ "jogged" around for 82mins. Wasn't she supposed to "jog" with Clyde, who himself managed to beat Enda?  The latter needs to retire after yet another underperformance.

And now back at the ranch for a bit of R&R.

Would I have rather run the Half with such a good pack?  Maybe.  But there's something very satisfying about doing the marathon even if you don't quite do what you wanted.  Anyone who finished that yesterday is deserving of huge respect - Birchy, Sonya, Jacquie, TKS - all suffered but got through.

Final run

Shelley Beach and back (8km) but run as 10min warm up, 8 x 1min fast, 1 min float, then 10min warm down.

Brass monkeys this morning.  In fact, stepped out with a singlet and t-shirt on, stepped straight back in and changed the singlet for Timmy's favourite Milk Tray top.

3 days to go.

Short, easy Wed

8km along the beachfront and including 4 x 100m hills next to MacKellar.  Didn't feel like running faster than 4:30's but bouncing along fine.  Saw Mrs Bromley and Lewis running the other way, the latter doing his 3:50's as usual.

8 years at Gold Coast:

2007:  10km in 33:02

2008:  Half in 1:13:09 (windy)

2009:  Spectator with achilles injury

2010:  10km in 33:21 (injury comeback)

2011:  Marathon in 2:36:40

2012:  Marathon in 2:34:00

2013:  Half in 1:11:16

2014:  Missed as in Europe

4 days to go. 

7, 5, 3

Down to HuRTs at the OH gates but not the 14 x 3mins for me or a few others running Gold Coast at the weekend.  We did 7, 5 and 3 mins off a 3 min rest.  

Went off quite hard on the first rep with no one with me - 3:09 for the first km, 3:17 for the second (up the hills) and average 3:12 at the end.  Ran with Barts and Tongey for the 5mins averaging 3:05 back down the hills then 3:07 for the final rep.

Short, sharp and session done.  4km warmdown with Enda, JC, J-Fen, Heet and Barts.

Massive crowd today doing the longer session, with those mentioned plus Timmy, CT, Q, Macca, Andy (the boy's found some form), Skins and a whole host more.  Fewer of the ladies in attendance with wannabe HuRTS #1 Renee fronting up whilst erstwhile #1 LJ decides the pressure of the squad is too much so has joined CanToo.  But she is promising an appearance at Goldie if the worlds tightest hamstrings can climb the JetStar steps.  The news just gets better and better for TKS.

5 days to go.

Taper time

14km around Nieth Head in 59:53.  Felt very lethargic and with a few niggles in the first 5km then much better later on.

Heard this booming voice at Queenscliff Playpark to see Barts rushing over ignoring his kids.  Then Jamie with his family about 100m further on.  

All enjoying God's Country.

7 days to go.

Not Parkrun

Couldn't get out for Parkrun due to Charlie's soccer (plus friends coming over last night) so emailed Jamie knowing he'd missed it too and suggested a 5km hard at noon.  Did two laps of the golf course which I've measured at 2.5km on Mapmyrun and the Suunto measured it at exactly 5km too.  Which probably means it's short.

First lap in 8:02 and second in 8:18 for 16:20.  Struggled on the hills a bit on the second loop.  Warm down with Jamie (who ran 17:44) for 15km all up.

Still coughing up crap and chest a bit tight.

8 days to go.

RunCrew 1km efforts

Up at sparrow's fart to meet Quentin, Jamie, Macca and Amy at 6.10am for 6 x 1km off a rolling 5mins.  It was still pitch black at 6.10am so we had to do them around Passmore where we had at least the tiniest bit of light.  Mainly from the toilet block which I had frequented in my usual fashion.

Ran the first rep with all my extra layers on not feeling at all up for it.  Then eased into them but to be honest never felt particularly comfortable this morning.  1km was just over 1.5loops of Passmore and I'd just concentrate on getting a loop done before pushing home the final half a lap.  Ran them all sharing the lead with Quentin who kept me honest.  Was pretty rooted on the final rep.  Times were:

3:20
3:09
3:06
3:04
3:07
3:03

Long warmdown with Macca for 12km all up.

10 days to go...

Wed easy

16km solo around Centennial with a loop of MMC thrown in.  Then did 4 x 100m hills as per coache's orders.  Felt better at end than I did at beginning.

11 days to go.

HuRTS 4 x 10mins

Nice turnout today with CT, Barts, Enda, Colin Hunt, Hoey, Fats and Andy all running upfront and the likes of Timmy, Jimmy and others making welcome returns.

Plan was to run within myself a bit quicker than marathon pace.  Did the gate to gate reps (starting from St Mary's Gates) in:

9:52
9:52
9:40
9:51

So nice and consistent although I had to work hard up the hills on the last rep to keep the time the same.  Long warmdown with Barts after for 18km all up.

Still coughing up the lingering effects of the cold.  But Bec now has a secondary flu type thing (off school today with a temperature and the shakes) so I'm avoiding kid contact as much as possible.

12 days to go...

Easy recovery

Turned up for a Monday HuRTS run for the first time in ages.  But they were too quick for me so Jacquie, new chap Andy and I dropped off the back.  Then around the STC wharves I saw Mr Ace and MC running the opposite direction so ran back with them.  

10km slow.  Back of left knee a bit sore.

Long run

Out in the arvo for various reasons.  Quentin and Justin thankfully joining in.  36km on the cards with some sort of fast finish.  But because it wasn't 6am we were pretty quick from the start.  Q dropped off  after 17km and Justin and I picked up the pace too early (at around 20km).  We'd been around North Head, up to Fitness First then back around the golf club.  Did 2 loops of the golf course averaging mid 3:30's, but having been doing a few mid 3:40's before that it was enough for me.

Eased off for the final 5km around Nolans and the blood sugar levels got very low in the final km. 

Final 18km (when Q gave me his watch after mine bombed) averaging 4:00.  All up 36km I guess in 4:10's.  Solid but worried about bonking in the marathon.  Nutrition will be key.

Curl Curl Parkrun - 1st in 16:44

Woke up at 6:45am having slept through my alarm.  Was touch and go to get there so jumped in the car.  Arrived with 2mins to spare.  Just Jamie there to keep company this morning.  Felt average in the first km, struggled through the mud after the recent relentless rain so just tempo'ed it through to the end.

Then a short break before Jamie and I ran the course again doing a 10 min effort and a 5 min effort off 3 mins rest.  Averaged about 3:30's.  Still not feeling magic.  But session done.  11km all up due to a lack of warmup.

Great to see Elle out there running again!

It was touch and go

Sick with a cold Wednesday and Thursday.  Ventured out Friday lunchtime and did a lap of Centennial looking a bit like this:

12.5km in 55:30.

Easy from home

Worked from home today helping Kirst out and still not feeling 100%.  Felt well enough to head out around North Head in the late arvo.  16.5km averaging 4:20's.

Forgot that I put a bet on against Barts head to head at C2S for $100.  Never betted against him before.  Should be interesting.

Launceston 10km - 18th in 32:06

Crap night sleep on Saturday night.  Coughing all night and felt as if I barely slept.  At 5am I decided I wasn't going to race.  Then got up later and felt a bit better.  Also realised that I wouldn't be able to enjoy a few beers later if I hadn't run so decided to do it.

Freezing morning - 2C at 10am.  Did a warm up with the boys with a few run throughs and we were lining up.  Church clock struck 10am and we were off.  Had decided that I wouldn't sprint out of the blocks preferring to work my way in.  Bart's had the same plan.  Dozens were in front of us but we still went through the first km in 3:07.  Started moving through the field here and suddenly it was just me, Barts and some young chap.  Dave C was about 50m in front.  Overtook Master Sweeney at about 2km so he'd gone out very quickly.  We just shared the pace until 5km (15:50) where we caught a couple of other chaps.  Turning back for home realised that we had a bit of a headwind.  The 2 young fellas we'd caught were a bit annoying as one of them kept on clipping my heels as I tried to tuck in behind Barts into the wind.  So I'd get frustrated and try to push the pace on, before Barts would then resume.  Couldn't drop them though.

Between 6 and 8km we slowed a bit to 3:16kms which basically cost us the sub 32.  Coming past Macca's and at 9km there's only 4 of us.  We hit the little bridge over the river and I realise everyone must be hurting as the pace drops on the little rise.  So I wait until we turn the final corner and then just kick past for home.  I seem to be clear!  Could it be this easy?  I see the clock ticking towards 32mins and realise I'm going to just miss.  But he comes the line and at least I've beaten Barts. But oh no, who is this white ghost drifting past me with 10m to go?  Noooooooooo!!!

So a little disappointing but with a final km of 3:07 the strength was there so all good for GCM still.  

Then we went in search of brekkie.  Wandered into what looked like a Nighclub where the lady greeted us by saying they didn't have a breakfast menu and could only serve us a stack made up of hash browns, bacon, eggs, beans and some healthy stuff.  Duh.  'Twas magnificent.  This photo is for Hoey:

Matching socks and shoes:

Then we did a Boags Brewery tour where somehow LJ got a special hi-vis singlet:

And we ran into Master Sweeney!:

Dave:

Didn't realise he was so close:

The Blog's Most Valuable Reader:

Jeet:

Birchy:

Sat - arrive in Launnie

Very easy 6km with Dave Criniti on arriving at our luxurious accommodation.

No pop culture refs for this session

Shortened session today with Sunday's race in mind.  Up early and down to the beachfront as it was too dark around Nolan's .

Session was 1, 2, 3, 4, 3, 2, 1 off a 1min float recovery.  Hard to get going this morning and was counting the seconds down on the 3's and 4.  All up managed 6.38km in the 22mins (3:27's).

RunCrew Northern Beaches Chapter all over the place this morning running variously past Erika and Amy going quickly in the opposite direction.  Then bumped into Macca at the end so did the final 3km warmdown with him and Sweden bound Erika.

Just over 13km all up.

Easy peasy

10km easy in the late evening from the office including 4 x 100m fast strides towards the end.

2km TT with RunCrew

Out of work early and down to ES Marks.  Bit of a warm up and then some strides (actually, quite a few) before toeing the line for the TT.  A rolling start with Benny St Lawrence at the front, then me and Alex R sharing the pace with Tom do Canto (running 3 x 2km) behind us, then Gary, Lucy Starrat, Nick Walker and the other girls.

Went off way too quick following Benny who looks like he's jogging.  Through 200m in 31s (almost a PB) before easing up a bit.  Then stand aside for Alex and he pushes the pace again.  He starts to step aside at 650m so I go through but Tom DC immediately jumps in front.  So I just jump in behind him.  He drags me around until (running very wide on the final corner) I sprint down the final 100m.

Happy with 5:50.3 (not even in the home straight when Ben finished in 5:32).  Had enough for a sprint on the final lap after almost going lactic at 200m.  But, as Gary says, it's the benefit it does for you that is most important.  

Then did 5 x 300m - upping stumps after 5 instead of 10 like everyone else - as I was starting to labour them.  All between 50s and 52s (other than an easier first one).

Long warmdown chatting to the friendly squad for 14km all up (which somehow takes 100 mins?).

Longish run, hard finish

Out with Macca, Craig and the Cap'n this morning for the usual loop.  I had a hard finish scheduled, but only the last 6km.  Pace was thankfully nice and easy to start with as I was feeling the effects of yesterday's session.

Picked the pace up at 24km (just before the top of the hill at Dee Why so nicely timed) and ran 3:24, 3:28, 3:25, 3:29, 3:27 and 3:21 feeling pretty good finishing halfway between North Steyne and the Corso, then jogged back to Emporio for breakfast to finish with 31.25km in 2:16:20 (4:21's).

Parkrun

Coach said no Striders because of Launnie next week, so Parkrun followed by some 1min reps.  Met Quentin early doors to jog over.  Was pretty impressed with myself for getting up and if Q hadn't arranged to meet me I reckon I'd have rolled over and told myself I'd do the session in the afternoon.

Arrived to find Barts and J-Fen also there so a quality line up for a Parkrun particularly with North Head Striders on the same day.  Did some warm up strides and noticed quite an Easterly headwind.

Ran with Barts and Q until 2.5km when Q fell off.  Barts pulled ahead gradually from 4km but I felt good today - in control and not scared by the pace.  Was pleased to end in 15:56 - second fastest ever and a good sign for next week.  Bart's won in 15:50 with Q in 16:20 and J-Fen running well solo on his Parkrun debut for a 17:07.

Then did a 3km jog back around the course before starting the 10 x 1min reps off 1min recovery.  Did them around the fields next to Parkrun start/finish with Barts and Q, being replaced by J-Fen after rep 3.  Then a jog home.  So about 20km all up for a solid session.

Easy Friday

12km very easy along the beachfront and around the golf course.  Randomly bumped into Macca at 5km and finished the rest off with him chatting about the dirty scoundrel Salazar but how Mo has sailed through unblemished and should ditch his coach.

55mins or so.  Heel getting better after spreading on the Betadine.

Tan session

Out of the hotel and 3.5km warm up before starting the Manfred Mann session  (5, 4, 3, 2, 1) off 2 min float recovery.  Managed 6.48km (3:35's) but struggled to get going at the start.  Better by the end.

4km warm down for 14km all up and a beaut start for the day on a clear, crisp Melbourne morning.

Only problem is the blisters sustained on my heel post tempo session on Sunday.  Ouch:

In Melbourne

10km on the treadmill this evening after a super early start and arduous day.  Added a bit of gradient to make it feel more comfortable.  44mins.

20km easy

Turned up to HuRTS to amble around towards the back just for some company for my 20km.  Ended up running roughly with Pete Walkers group - I'd catch them on the offs while they pulled ahead on the ons.  After that did another 8k and was fortunate enough to bump into Barts and we ran and chatted the whole way.

20km in 85:00 and feeling fine although calves still stiff.

Marathon tempo

Over to the Bay for the marathon tempo. Alex R and Barts would be running 20km with me (well, Barts originally said 18km but I knew we'd be able to guilt him into 20) and then I had to do the final 7km lap solo.  Gary was riding his bike alongside (Benny St was doing the same to a couple of others in RunCrew doing a similar session) handing out water and gels.

Plan was to hold 3:30's the whole way.  That's pretty much what we did - a bit faster a times and marginally slower on the hills at the end of each lap.  Felt pretty good early on and only started to feel my legs tightening a bit near 20km when Barts and Alex seemed to lift the pace marginally.  Had to dig deep running solo on the last lap but all in all I was pretty happy.  27km in 1:33:54.

Concern is how much longer I could hold that pace before it would all fall apart.  I remember Tim Rowe running an effortless 30km time trial a few years back before the Canberra Marathon but it all going wrong when the big day came around.

With warm up and down it was 31km.  Massive thanks to Alex and Barts.

Sat

3 dead easy with a few strides.

HuRTS 1km reps

A call to arms and a good crowd at Rushcutters with Timmy back in the country, Barts, Tucks, Jono, Andy and (pause for breath) even Hoey making an appearance for a speed session.  The girls were well represented with #1 LJ, Erikakaka, Renee and a new chick also in attendance.

Timmy laid out the cones and we did 6 reps of 1km off a rolling 5mins.  Started each conservatively to even split the laps but felt good before the last so took it out aggressively. Ran:

3:05, 3:06, 3:05, 3:02, 3:00, 2:53

Took my shoes off half way through.

Felt good today but got a cold coming on.  Barts took it easy feeling more fluey. Contrary to popular opinion, Hoey has plenty of speed.

Long warmdown with Barts and Heydo boring them with my work stresses for 13km all up and 104km for the week (with 2 rest days).

Wednesday MLR

17km early this morning around North Head with Macca, Erika and the Cap'n.  Not sure I even looked at the watch but it was slow and my legs barely got beyond shuffle mode.  Was supposed to do 4 x hills after but I had to rush to work so that got canned.  Did some glute work in the shower instead.

Passed Lewis running the other way down Manly Beach.  That bloke needs to learn how to run slower.  I'm guessing he was running 3:45's.

Fartlek, Tempo

15mins warmup, 22mins fartlek (1, 2, 3, 4, 3, 2, 1) with a 1min float recovery, 5min jog then 22mins tempo, then 15mins warm down.

Set the alarm to meet Erika down on the beachfront to run it but was too tired at 5.15am so set off an hour later.  The floats were a bit too much like jogs for the first few reps of the fartlek (running 3:29 and 3:28) but picked it up to average 3:26's by the end (6.41km).  

Tempo felt much better picking the pace up the whole way to do 6.50km (3:23's). All around Nolan's and Passmore.  Almost 20km all up.

Long 'un

Out at 5.45am to meet Macca, the Cap'n, Andy, Johnny B, Jamie and Erika. 36km on the cards and I felt every step of it.  Was tired after yesterday afternoon's session (and the week in general) and just dragged my ass around.  No food as usual and I was feeling very depleted at the end.  Hoovered down the b&e roll after and Cap'n's half eaten almond croissant.

2:46:10 (4:36's).

15, 10, 5

Good night at the Striders Dinner last night and too busy with kids sport to do Parkrun this morning.  So headed out at 2pm and Macca was keen to join in too.  Session was 15mins tempo, 5 mins jog, 10mins tempo, 3mins jog then 5mins tempo.  Coach said keep them controlled.

Did them around Nolans and Passmore.  Averaged 3:23's for the 15mins, 3:20's for the 10mins and 3:15's for the 5mins.  All up 10.41km in 38mins (3:39's).  Good session.  Macca went well, on the 10mins he cut a corner and gave me something to chase and when he's in front he holds on really well.

4km warm up and warm down for 18.5km all up.

Watched Billy's team ping the ball around for a 7-0 win this morning.  Billy is at far left.  The slightly rotund kid next to him is our secret weapon.  Every team makes an assumption and sees him as the weak link.  But he's called Enrico and he's from Brazil and when he shows them his skills, they soon learn...

The Ted Rogers set

On the plan for today was 3, 2, 1's.  Being, 3 mins, 2 mins and 1 min off a 1 minute jog, but 5 sets of them with a 2 min rest between each set.

Good to get out to Rushcutters to do them on the grass and even better that Barts and Colin were there to share the load.  I would lead the 3 min reps, Barts the 2 min reps and Colin the 1 min.  Gave you a bit of a mental break so that you only really had to gird yourself up for the rep you were leading.

No accurate pace for me as I wasn't wearing a watch but sounded like we were averaging 81/82s per lap (440m) so probably between 3:00 and 3:10 pace.  Felt pretty good throughout recovering well from Tuesday after a monster night's sleep and some magnesium. 

J-Fen was going well running behind us.  15km all up.

Maggie had her district X-Country today and finished 39th.  She was a bit disappointed but still has 2 more years in the age group.  Here's a photo of her with her mate Chase in the proud colours of the mighty Manly West: 

Easy peasy

Very easy 7km run at lunchtime around and about.  Left calf still very stiff but gave it a good stretch after.

Long Tuesday

So coach had 30km down so did 30km. Can't say the calves were too happy about it, especially for the first 5km, but the sunrise was beautiful and conversation from Macca and the Cap'n was free-flowing.  Up around Norrh Head and then more laps of the golf course than I care to remember.

2:18 (4:36's).

SMH Half Marathon - 4th in 71:13

Yep, 4th.  Top end a bit thin this year!  But it doesn't stop the top 3 sorting themselves out and sharing $10,000 between them, and what does 4th get?  You guessed it!

Was very nervous in the lead up to this race and once again I had the musty throat, aching shoulders feeling in the couple of days prior which makes me think I'm coming down with a cold.  Particularly as Kirst has had the same all week.  But then race day arrives and I'm fine.

Got the car in with Q, Dicky and the Cap'n and met Burkey, Charlie and Jeet for a quick change and ablutions in the office.  Then to the start line for a quick warm up and we're off at the unseemly hour of 6.45am.

They changed the course slightly this year to add a hill at Circular Quay - up Young Street and down Loftus.  But we would miss the final out and back along College St near the end.  I figured I needed to hold back at the start a bit and not burn myself on this hill.  Motto was fast but always relaxed.  Liam Adams, Jeff Hunt and Matthew Cox raced off at the start leaving a battle for 4th place.  Sure enough up Young St Neil, Barts and some other chap gapped me and Alex and Mark W came past.  Then had to work a bit to get back to Barts which I managed by the bridges on Hickson Rd, with Neil still 15m ahead.  We caught him at the Darling Harbour bridge and I took the pace on a bit.  Did the loop around Fairfax, Barts keeps the pace honest and see Andy and Fats when coming back out.  Then the hills of Pyrmont and a quick look at who's behind on the u-turn where Lewis looks to be going well but Alex R is having an off day.  Then the best bit coming back out of Pyrmont to hear all the shouts of encouragement from everyone heading in.  I'm pushing the downhills but Barts, Neil and Kiei bloke catch on the flats.

10km in 33:20 (10s ahead of last year) but I'm still feeling good and keen to push on.  So I do and seem to get a gap in the uphill back to the flyover.  I try to push the advantage before the Slip Inn knowing there'll be a big crowd and more encouragement.  Along Hickson Rd and Coach Tiger is in exactly the right spot on a quiet stretch to say I've got a 50m lead on Barts and to push.  Travis is a bit further along shouting out then Pete Walker saying I've got 20s.  Then Tiger's there again on the hill before the Lord Nelson saying to keep the turnover quick and even running alongside (is that allowed?!).  Tell myself to keep pushing until the hairpin on the corkscrew as then you can look at the whites of their eyes to see who has something left.

It's OK.  Lead is solid, but I know how strongly Barts can finish.  Now the worst bit up Macquarie St where you feel as though you're running through treacle.  But the crowds are good and the finish is shorter this year and it's only a loop of MMC to go which we all know like the back of our hands.  But it hurts and I'm slowing but have a quick peek at the bottom and can't see anyone behind.  I think I subconsciously ease up here which probably costs me a sub71.  But finish with hands aloft in joy for one of my best races ever.

Lewis had a cracker and finished super strong for a sub72, smashing run mate.  Hoey ran a big PB for 73:01 but could go a minute quicker if he was more aggressive earlier.  Andy ran well for a high 74 and Macca always goes well on this tough mans course with a low 75.  Big PB by fellow RunCrew member Jamie in 76 and LJ surprised with a really good 82 just behind Darren in high 81.  

Won't mention Timmy but he captained home the English to retain the Cup.  Pictures go follow. 

Lovely breakie in Manly (Belgrave Cartel - great Mafia Eggs, Hoey) with Charlie, Burkey and Cap'n before crashing.

Squashed car, just before the hill with Barts and Kiwi behind.

Arms about to become aloft.

Saturday

Very easy 7km with Justin and, wait for it, Ben!  First run back for Ben after a horror bike accident about 8 weeks ago.  Good to see him back.

Friday

Easy 10km solo around City.

HuRTS 400s

Jog over to Rushcutters to meet a small but die hard bunch of blokes (where are our ladies?) for 7 x 400m.  

Ran with Barts, Burkey and Crossy variously throughout doing 66/67's.

1 lap tempo at 4min kms after with Timmy et al then a long warmdown with Barts for 12km all up.

HuRTS 10mins

Just did 2 hard and 2 easy.  Not sure about times as neither Barts nor I were wearing watches but Quentin did the uphill 2nd rep in 9:44 and we were well ahead so must have been the quickest I've ever covered it.

Legs felt funny - a bit dead (I wouldn't have wanted to go much further) but able to cope with the speed.  

Jog after with Q and Barts for 13km all up.

Best time of year

Coach had a rest day scheduled but I was quiet over lunch, the weather was perfect and keen to get out of the office so just strolled through 10km very easily. Bumped into Andy where he regaled me of his 240km weeks.  WTF?!

Monotremes

20km in the late afternoon after another day in the garden, this time lifting a ton of bricks after jackhammering them out.  Needless to say I was knackered for the first few km but then bizarrely felt really good.  Went around North Head and added a Nolan's Loop to make up the kms.  Ended averaging 4:15's.

Really good night at Chris Yates's 40th last night.  No idea how I managed to ride home.  He was chatting at one point about seeing wallabies and echidnas while running around Manly Dam and, what do you know, I see an echidna the very next day running up at North Head.  I can tell that I will find this more interesting that anyone else.

What the hell is this all about?:

Let's Marvin Gaye and Get it On

1.  Since when has Marvin Gaye been a verb?
2.  What does it even mean?  Let's all kill our Dads?

Anyway, this song was going through my mind running an easy 9km today in 40mins.  Legs cactus and yesterday and the day before.  My own fault and coach was mad.  Feel better for this evening's run.

Off to Hamburglar's 40th now.  Nice day in the garden and it's starting to look good.

Outrun Cancer Treadmill

Really just wanted to jog my 30mins, but Kaley was putting the pressure on saying we needed to average 9.36km to beat 400km in 24 hours.  Managed 9.39km feeling much better than yesterday and accelerating all the way through.  Found out the treadmill capped out at 20 km/h though.

126km for the week.  Big one.

HuRTS 800's

Arrived at Rushcutters a bit late after another Birchy conversation moment and missed the first 2 reps.  Enda warned me the grass was long and hard going but I ignored him on the basis of usual Enda excuses.

But he was right.  Just felt as though you needed to lift your legs more than normal today.

Some new bloke called Colin (Hunt?) was leading when I arrived but tucked in behind me after I joined.  Coach said pick up the pace in the later reps.  I went:

2:25, 2:26, 2:26, 2:25, 2:26, 2:20, 2:24, 2:22.

Took my shoes off and ran barefoot after rep 4 but no discernible difference this time.  I think the difference comes when previously wearing orthotics.

Rest was about 1:40.  Only 2km there and 3km back for 11km all up.

Had promised to join in the Outrun Cancer charity treadmill challenge at 5pm so did my 30mins feeling pretty tired after 

lunchtime.  Managed 9.36km after slowing the pace after 15mins feeling it was too much.  Something dodgy about the pace guide on that treadmill though.  Makes us all look like superstars.  Couple of beers at MPB with LJ, Birchy, Charlie, Erika and Darren afterwards made it all worthwhile though.

Melbourne

14.3km around the Tan, temporary loss of concentration trying to find a loo, eventual success while levels of desperation rose, tried to get to Albert Park but couldn't access it, around Fawkner Park, around the Tan again and back to be greeted by a full English breakfast courtesy of room service.  

I could get used to this.

Very easy (4:46's) which was necessary as I was very tired to start with.

Fartlek/Tempo Double

Similar session to 2 weeks ago in Melbourne - but 79 mins continuous this time.  15 mins easy, 22 mins fartlek, 5 mins easy, 22 mins tempo, 15 mins easy.

Just me and Jamie this morning meeting at Nolans, but with Erika floating about in the opposite direction having started earlier.

The fartlek was 1, 2, 3, 4, 3, 2, 1mins with 1 min float between.  Managed 6.32km for that (3:29's).  Then 6.36km on the tempo (3:27's) with very even splits.

Pretty tired this morning after the weekend's efforts but got through fairly consistently.  Right hip flexor a bit sore though.

20km all up.

Run home

It's 14.7km, think that's the shortest route I've found.  Ran without orthotics and felt great albeit very easy pace (4:38's).  Did 4 x 100m strides at end.

Long Sunday

So no let up from the coach and straight into a 33km run this morning.  The success of the NOBS is drawing more people to the runs - 9 of us this morning with Barts, Macca, Craig, Quentin, Andy, Johnny Binfield, Erika and Darren all showing up.  

Route was Narrabeen and back via the Western lake path, with a loop around Queensie to make up the 33km.  Nice gentle pace all the way for 2:29 (4:31's).  First time over 30km in a long while but felt fine until the final km when the lure of coffee and a b&e roll made my legs a bit weak.

The Toon are tumbling down the table and have to be favourites to join Burnley and QPR now.  I can only dream about mid table mediocrity.  Go Pacquiao!

Sydney 10 - 26th in 32:07

So, I picked up Captain Grumpy and Ireland's Undisputed No.1 at 6am for the drive over.  A few nerves in the car.  Macca was musing over how to take Jamie down and get under 34mins.  Justin was musing over how to broach the issue of turning the radio off.

Arrived to find the longest queue of all time to pick up our numbers.  WTF?  Why an issue this year? Never has been previously.  Eventually picked it up and did the warm up with Macca.  More nerves here with everyone seemingly in their own headspace to warm up.  But the HuRT Squad were there in force.  Enda, Timmy, CT, Barts, Quentin, Erika, Darren, Birchy, TKS, Jeet, Angus, Bruce, Craig Mc, Hoey, LJ (pacing) to name just a few.  Being an ANSW event all the other big names were there too and there was no risk of being stranded.  Just puts even more pressure on - no excuse to ease off.

We stood on the line for an eternity being introduced to an endless list of "favourites".  I was about 3 rows back and standing beside Milly Clark who, surprisingly, was not mentioned among the favourites, despite being 2nd in the C2S for the past 2 years.  I mentioned this to her and she laughed it off.  She wasn't laughing 20 seconds later when, in the sprint from the line, I accidentally stood on her heel and nearly pulled her shoe off.  Hope it didn't affect her.  I felt dead guilty.  But she still ran a sub35.  I'll apologise when we run past her around Narrabeen Lake tomorrow.

Felt magic in the first 2km.  2:58 for the first km and 9:20 at 3km.  We had formed a good little group of me, Barts, Alex R and others with 2 guys ahead (Matt Cole and Kieran Roche) to chase.  At 3km I started to feel a bit tired and struggled up the drag past 4km but towards the top the pace seemed to drop so I pushed on again.  5km in 15:47 and I'm trying just to relax.  At 6km we start to catch Matt Cole starts to push on so I just try to hang on to him.  Stays this way until 8km with the group just me, Barts, Matt and Kieran.  Then on the drag towards 9km I'm really digging deep and hear a shout from behind saying "3:30 and you'll get the record and bonus!", which can only mean the first chick is right behind me!  Holy Crap!  Now I really dig deep up the hill but Barts has 15m on me.  Into the Stadium and I manage what I can of a sprint to hold off Gwen Jorgensen.  Down the home straight and I see 31:5# on the clock - is it possible?!  No.  Clock was 5s quick and it had ticked over in any case.  32:07 behind Barts' 32:03.  Match my PB so I'm generally chuffed but tinged with a bit of disappointment not to get under 32.  I lost it from 8km really.  Just shows that to run a PB you really can't let up at any point.

Turn around to see people coming in - first Alex and Kevin Robertson in mid 32's and then Lewis, Hoey, Quentin and Eloise in the high 32's - big PB for Lewis which couldn't happen to a more deserving chap.  Was always on the cards.  Then Craig Mc with a PB in high 33's, Jamie running a minute PB to finish just over 34 but just in front of Macca.  Great runs by all three.  Enda will be disappointed with his mid 34 (basically with Macca and Jamie ahead of him) but good to see Bruce and Angus getting close to 35.  The NOBS smashed the SOBS today.  Darren ran a huge PB in 36:50 and Erika posted a great comeback run time in 38:40ish.  But where's Timmy?  Well, to be honest I expected to lose $20 today with Timmy having to run 36:47 or quicker but he only managed a 37:29. He was understandably a bit disappointed but there's no issue with his speed, he just needs to start putting the long runs in regularly and easing off the Saturday night booze.  Has worked for Darren.

Then who should appear all sheepish carry a 40min pacing flag?  LJ bounced up telling us how much fun she had pacing until we asked her what time she ran.  40:20!!!  Let's just say I count 11 people calling for her head including an Olympic finalist - and that's after she sprinted around the track finishing like Mo Farah in order to make up time!

Easy cool down with Barts and Jamie to cap off a good morning.  Then had to go to work so no ritual coffee and B&E roll unfortunately.  But, despite the registration blunder, this is a great event and a must do.

Erika, me, Jamie and Darren.

NOBS all.

Love this photo too.  Probably the two guys I've fought most closely with (usually unsuccessfully) over the past 18 months.

Primer

Just Jamie and I this morning at 6.10am for 1, 2, 3, 4, 1 min efforts off a 1 min jog recovery.  Did a 4km warm up, into it then a 5km warm down.  Throat a bit better but legs a bit lethargic so another easy day tomorrow will definitely be needed.

13km all up.  Jamie going well.  Could be a sub34 chance.

Rest and worry

A rest day for me today plus worried about a sore throat.

But had to be a proud Dad and post a picture of Maggie finishing her school x-country.  She's in Yr 2, but running against Yr 3's and some younger Yr 4's managed to finish 6th and get through to District.  Nice form and determination:

Charlie (in Yr 3 so Maggie's equivalent race for boys) was happy with his 15th as he beat his mates.  Billy slipped in a puddle after 1.5km while 8th and ended up in sick bay with ice on his ankle.

So my girls are both through to District while the boys can concentrate on their XBox skills.

Monday

Missed Monday post - 12km running home but getting a cab from Condamine.  Very slow.

2km TT

Over to ES Marks this evening for a 2km TT with some 200m's to follow which I had to miss in order to pick up Charlie.

Warmed up with Coach and his crew but had to start earlier than the rest as a result of running out of time.  One of the fast girls called Davina was to pace me through 800m in 2:20 and then I had to hold on for another 3 laps.  Felt great in the warm up and strides and conditions were cool with a bit of wind down the back straight. Main issue was a very busy track meaning a bit of weaving required.

Davina went off hard and we were though 200m in 32s.  800m in 2:18, 1km in 2:52 and finished in 5:49.7.

New PB for me today and felt able to push hard on the final lap.  Probably eased off a bit too much on lap 3.

Only time for a short warm down before jumping in the car.  

Fighting off a sore throat.  But this was a confidence booster if I can keep it at bay.

Sunday Bloody Sunday

Schedule had an hour.  So I set off later and ran the usual Sunday route in reverse expecting to bump into the lads after 30 mins for the second half.

But they never showed?  Kept on running all the way to Narrabeen Lake but still no sign.  So jogged back slowly having gone further than scheduled.  Eventually turning into Pittwater Rd with only 3km to go I see Macca and Justin storming from behind and with a km to go Macca catches me. Ran with him at the end to do 19km in 4:35's.

Nice breaky with Craig, Macca, Justin and Charlie before catching up again in the evening to watch the London Marathon.  Chuffed to see the classy Kipchoge take it out.  He's under-rated but joins the likes of Bekele, Gebreselllasie and Zatopek as someone who has won world titles at 5000m and won the most competitive marathon.  Bit disappointed by Shelley's 2:11:19.  It's an argument against negative splitting (which Shelley did).  On a course with a downhill first half, a negative split is a wasted opportunity and excessively conservative.

Saturday sess

Only got out at 4.30pm and managed to time it perfectly with the arrival of a late afternoon storm.  We avoided the hail in Manly bit still a downpour that drenched me on my 10min and 8min reps.

Session was 10, 8, 6, 4, 2 with 2min jogs inbetween - same as a couple of Tuesday's ago.  Felt better this time around.  Coach said to push the later reps and put effort in in the middle of each.  

All went well.  Ended up doing 10.98km in the 38mins and went through 10km in 34:32 (3:27's).  Faster reps were at 3:15 pace.  Ran flat loops around Nolan's, Passmore and Lakeside Crescent (3.1km loop).

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

Easy

Flew back to Sydney in the arvo and got out for a very easy 30mins in the evening before heading to the theatre with Billy.  

Only 83km for the week having been badly disrupted by freakish weather and travel.  But managed to get the key sessions in.

Fartlekking the Tan

Flew from Perth to Melbourne early Thursday morning.  Checked into hotel and immediately changed into running clothes to get out to do the session.

Jogged 15mins from my hotel to the top of the hill of the Tan and started 20mins of fartlek (2mins on, 1min off).  Ran anti-clockwise which seemed to be the opposite to everyone else.  Felt very lethargic to start with with the legs not wanting to play ball, but eased my way into the session from 3km onwards.  Very happy with the distance on 20mins - 5.88km (3:24 pace average).

Then 5mins jog followed by 20mins tempo.  Ran clockwise this time, to get the hill over in one go and have a gentle downslope for 2.5km to follow.  Again struggled in first km then it came together.  Km splits were 3:26, 3:21, 3:39, 3:17, 3:14, 3:17 (pace) for 5.92km and a 3:22 average all up.  Clocked my lap of the Tan split at 12:59.

Then 15mins jog back to the hotel for 19km all up.  Very happy with that session given all the flying of the previous 48 hours.  Feel like I'm hitting some good form.

Wild West

So last night was spent watching the water around us rise.  Headed to Jason's next door, along with fellow neighbours John, Rob, Geoff and Tomas and a fair few crew from the Manly Daily and Daily Telegraph.  John brought around a lovely St. Hugo Shiraz and we were having a great time.  But the water kept on rising - particularly on the road in front of the house.  Headed into the house at midnight.  Kept a lookout until 2.30am when it finally started receding, but at that stage my garage was flooded and it was within 3 inches of coming into the house.  Definitely a brown pants moment, particularly as every other family in the street had sent their kids off to friends whilst mine (and my wife) slept soundly in bed oblivious to what was going on.

Went to bed, then got up at 5.30am and the water was a full metre lower than 3 hours earlier.  Got a taxi to the airport, flew to Perth.  Arrived in balmy warm and sunny conditions so ran 12.3km along lovely paths by the river in 52:29 (4:16's) before heading to the office to work out what they do over here.

Very chilled city and with the ability to run for miles without crossing a road, I like it.

Now knackered and going to bed after an eventful 24 hours.

Wild Sydney

Session was 12 x 1mim reps run hard with a rest between.  But Sydney is in the middle of a storm cell and Nolan's looked like this:

So much so, that even my youngest, Claudia, was nervous.  See figure 2:

So decided to get up to North Head (why?) and run my reps there.  Queenscliff lagoon was almost un-runnable, but eventually got there and started the reps, into the wind, from the Stone Arch.  Needless to say the first few into the wind were a farce (about 300m each), but on the return I felt like Mo Farah (350m).

Jog back for 19km all up.

Similar Sunday

1:45 on the plan for today.  Met Justin, Craig, Macca, Jamie and Quentin on Pittwater Rd (with them having done a few km beforehand) and because they were warmed up the pace was pretty solid (low 4:20's) from the off for me.

Ran to Narrabeen Lake via Cromer, did a lap of the lake then back the same way.  25km in 1:45 something (4:12's) with a 1km slow jog after to warm down.  Macca picked the pace up from the dirt track at Narrabeen Lake (just after running past recent years C2S bridesmaid Milly Clark) with just Justin and I following in his wake.

Felt great today after yesterday's rest day.  But did feel guilty at the fact everyone else was running 30km+.  In coach I trust...

60mins tempo

In Seal Rocks.  Waited until the late arvo, did a 1km warm up (not least to get the initial big hill out of the way).  Then nervously got under way.

Basically ran to Yagon on the unsealed road (4km) and back, twice then plus some.  First km is a gradual uphill the whole way and did it in 3:42 thinking hokey cow, this isn't near the 3:30's coach was expecting. But that was the slowest km.  Averaged 3:36's for the first 30mins then 3:30's for the second 30mins.  Ended up doing 17km in 60:21 (3:33's).  

Bloody tough over the undulating hills.  Felt a bit nauseous afterwards but got a lot out of it.

2km warmdown for 20km all up and 114km for the week.

Swaps

Supposed to do the hour tempo Thursday morning but too tired and slept through alarm so swapped for Fridays run and just did 30mins easy along the beach.  Beautiful morning.  6.8km.

Busy day then drove up to Seal Rocks at 7pm.  Worst night sleep ever being attacked by a gazillion mozzies.  Woke up with one eye so swollen from a mozzie bite that I could barely open it so I now look like The Elephant Man.

Easy Wed

Rolled over when the alarm went off at 5.30am.  Out at 6.45am and bumped into Justin, Macca, Darren and Erika towards the end of their run near Shelley Beach.

Ran with Macca for the rest of my 12km around the golf course and finished with 4 x 100m hills on the road leading down to Passmore.

Done but tired this morning.  Pace would have been just under 4:40's.

10, 8, 6, 4, 2

Turned up to the HuRTS session (on one fine day) where they were doing 2 x 20mins.  If you were to analyse that, my session didn't quite fit, but set off with them nonetheless (starting with marathon man Fats) and ran the same route.  Session was 10mins, 8mins, 6mins, 4mins, 2mins all with a 2 minute rest between, so a bit like a Mona Fartlek.  Most of my endurance sessions have a hard running time of 40mins, and most of my speed sessions have a hard running time of 20mins, so at 30mins this was an inbetweener.

No guidance from Coach Carter on pace so I just ran as hard as felt comfortable which turned out at 3:15 to 3:20 pace.  After the first rep the session was about to get hard.  Struggled on the 6mins and 4mins but raised something on the 2mins to almost catch Timmy.  Solid session.

Warmed down with running man Jimmy (who was keen to stop for water when he saw a pretty woman at the Farm Cove bubbler) and Jono the kite (surf) runner.  16km all up.

First Double

30mins easy to Shelley finishing at Ground Zero for some breakie. 6.5km without orthotics feeling good.  4:36's.

Bumped into Andrew Daddo at Shelley on his run - keeping the weight off post I'm a Celebrity GMOOH.

Run home

Ran home with 'Lil Jimmy showing him the way.  16.64km (went via Manly) with 4 x 100m strides towards the end.  1:20 something (4:48's).

Then settled down with Jimmy to watch Game of Thrones (woo-hoo!) then the Premier League wrap up show over pizza.  Perfect.

Seal Rocks

Coach had 90mins down.  Ran 90:01 - basically to Yagon and back twice.  Should have got up earlier and arranged a run with Quentin who was staying at Treachery, but I'm no good early in the morning when camping.  When I run that undulating route (which I reckon I've now run more than anyone in history) I always seem to run the hills strongly and work the glutes.  It meant I ended up covering 21.02km in my 90mins (4:16's).

Some great results from Canberra over the weekend, with Neil winning the Half in 71:32 (exactly the same time I ran in NY) and Craig coming 2nd in the 50km in 3:07 going through 42.2 in 2:38.  Good to see Kanser getting some form back putting a minute into Timmy in running a low 83.

Tucks continued his trail dominance in coming 2nd in the Buffalo Stampede Ultra to some Englishman - no shame in that.

Parkrun - 1st in 16:12

Bit fuzzy this morning after a few Kolsch's with Jimmy and Jason (neighbour) last night in the 4 Pines.  But coach had Parkrun followed by 10 x 30s on the program so got out and did 4+km warm up before meeting Macca, Jamie, Pete, Bruce, JohnBo and Dicky on the start line.

Felt pretty good today and light on my feet without wearing the orthotics.  Had Jamie stick with me for 1km but then gradually drop a bit.  The usual struggle between 2km and 3km but picked it up again at the end.  Km splits on my watch were 3:06, 3:14, 3:25, 3:10 and 3:08.

Jamie was told to do 3km hard, 500m easy then 1.5km hard which produced an interesting result as Macca, Dicky and Bruce all caught him right at the end with Macca coming through strongly for 3rd place in under 17mins.  He seemed pretty chuffed with that and should be.  Not sure of the bloke who came 2nd in 16:38 - he looked pretty serious doing his warm up and warm down.

Then jogged back with Jamie, Macca and Dicky with Jamie and I doing our 10 x 30s (30 on, 30 off) along the way.  30 on and 30 off means you end up running 3:45's.  So a good session all up for 15km.

Maggie's first game of netball.  She was aggressive.

Friday easy and hills

Did 20mins solo then met Erika and did 40mins with her.  Then we did 4 x 100m grass hills on Timmy's hill.  Averaged about 22s for those.

Felt good today.  14km all up.

124km for the week.  Biggest in donkies.

20 min efforts

Up at sparrows fart to lay some cones and meet Jamie and Amy, Macca and Erika for 2 x 20mins with a 5 min rest.  First 20 mins was to be fartlek (2 mins on, 1 min float) while the second 20mins was just constant effort. 

Went well this morning.  Jamie pushed the first couple of efforts on the fartlek then dropped back.  I must have slowed a bit during the fartlek as I did the first full loop in 8:00 and the second in 8:12.  But all up managed 5.84km (3:25's average). 

Felt much more comfortable on the hard effort run (if that's not an oxymoron) running low 3:20's until the 4th km slipped to 3:29 so put a bit more effort in to finish it off.  Ended up with 5.93km (3:23's average).

1km warm up and 4.5km warm down with Macca for 17km all up.  Rock solid training this week and feeling good.

Big news is I have a coach for the first time since my Dad coached me aged 16.  Signed up to RunCrew until Gold Coast Marathon.  So at least I'll have someone to blame if it all goes to crap.

Tommy's stat of the day:

Wednesday MLR

Out with Justin and Dicky for the usual route.  Stiff and sore to start with but gradually eased up - particularly after Dicky set his usual breakneck pace.  All up 17.something km in 1:16 (4:27's).

Nice to get home and have Claudia asking if she could do some run training. Then Kirst arrived back from her PT in a good mood so we went for breaky at Emporio (taking just one kid) and feeling like a normal family for once.

This is Claudie:

HuRTS 14 x 3mins

In the future, they will talk of the 7th April 2015 and those hardy HuRTS few who fronted reps number 12, 13 and 14.  Fifty showed up.  Seven were left standing.  They included Charlie "Warrior" Dalziell, Macca "Hardman" McClarnon, Angus "Knows What it Takes to Run Sub35" Boyd, Tom "TOMTom" Lee and Tom "Leading by Example" Highnam.  And a few others I can't remember.

It was a fine day to start but after about 8 reps someone pointed out the ominous black clouds gathering over Western Sydney.  On rep 12, it hit with the mother of all mini-storms coming over us.  I was running blind with horizontal hailstones coming across and nearly ran into at least 2 or 3 people going the other way.  Of course, at this point those SOBS like CT, Enda, J-Fen et al. had all upped-stumps and headed to the nearest coffee shop for their decaf coconut chai's.

Reps went (distance wise):

850m, 890m, 900m, 900m, 900m, 900m, 920m, 910m, 920m, 920m, 930m, 870m (super cell Cyclone Vinny coming through), 910m and 950m

900m is 3:20's.  920m is 3:15's.  950m is 3:09.

Solid session.  Great to see Wildman back out there.  Tucks and CT putting in last minute sessions before Buffalo Stampede at the weekend.  I don't envy them that.

Warm up and down for 17km all up.  This week will be my biggest of the year yet.

Easter Monday

14km in the late afternoon - 7km up to North head turning around and retracing my steps.  Bit of verbal abuse from Ireland's no.2 Johnny Burke up the hill at Shelley Beach.  But otherwise unremarkable.  60:29 (4:19's).

Easter Sunday Long Run

OK, well I buggered up my clock changing.  We were meeting at 5.30am (which should feel like 6.30am), except I use my phone as a clock and it automatically adjusted for daylight savings changes, so I actually got up at 7am.

Cursed quite a lot for the first 5km, then randomly bumped into Jamie as he was emerging from the path leading to Dee Why Beach.  Massive coincidence really (he'd thought we were meeting at 6.10am aka 7.10am) so we ran together along the normal route in reverse.  The big question was which way around the lake Macca and Justin were going to have gone.  I said Macca would have put 2 and 2 together and avoided the mud on the near side.  Jamie said Justin was a creature of habit and would have insisted on going the near side.  Turns out when we met them that this is exactly the way their conversation had panned out in deciding which way to go!

Ran back and the pace picked up a bit.  Justin peeled off, Macca ran with us half way down Manly Beach then headed home leaving Jamie and I.  By this stage we'd started to chase some old fella running quite quickly down Manly Beach and were running sub4's.  We were both feeling pretty good so just upped the pace from there.  I ended up doing 30km in 2:07:11 (4:14's) with the final 10km in 38:35.

Striders Lane Cove - 5th in 34:33

Was pretty underwhelmed coming into this race.  Weather was crap with teeming rain but more relevantly, I was nervous after feeling so average on Thursday morning not helped by too many beers on Thursday night.  Didn't want my legs to feel so dead again so decided on taking it easy early on then feeling my way into the race.  Did a 4km warm up with Justin, Macca and Dicky in the pitch black.

Lined up a few rows back and set off behind Timmy and LJ feeling pretty comfortable.  Shortened my stride going up Scribbly Gums and found myself in about 8th spot and picking people up as I went.  However, as soon as pushed just a bit too hard the legs felt very average so I figured I was doing the right thing.  1km in 3:25, 2km in 6:54, 3km in 10:34, 4km in 13:57.  Not sure of 5km (it's on the steep hill and I'm concentrating here) but I'd guess 17:40.  From then I could see Robin Vonk, Lewis and Alex R up ahead so concentrated on trying to catch them and worked harder to do so.  Caught Robin at 6km then Lewis at 8km.  Got closish to Alex but he was cruising and upped the pace when he heard my slapping footsteps.  So a good negative split but just need the body to recover and work to calm down.

Nice run by Barts to get close to Dave C but otherwise times were pretty average today.  Timmy won $20 after staying ahead of LJ.  One more months training and she'll have him.  'Lil Jimmy looked resplendent in an England football kit.  Justin and Dicky need to stop running together the whole time.  Macca came home strong picking up a number of places and CT was forced to time trial for 3rd place.  Thank God that's all over.  

Friday Filler

Big night of beers last night first at work after a very challenging week and then in the Woolloomooloo Bay Hotel for the final Biathlon of the season celebrations.  So felt pretty average today.  Got out in the afternoon for 8km feeling better every step I took.  Shelly Beach and back running around Lakeview Crescent at the end to make up the distance.  34:10 (4:16's).  A grey run but what the hell, just running to feel.

108km for the week (largest for a while) but really disappointing sessions.  Not sure why this is - may be the stresses at work.  Will race tomorrow but not sure how I'll play it.  I don't want my legs to feel as they did on Thursday morning.

Beaches Crew 800's

Up bright and early again for 800's along the beach.  Just Jamie, Macca, Amy and Anna this morning, with the 6 x 800's to run off a rolling 4 mins.

I felt crap from the word go.  Just couldn't get the legs moving today, and when I did try to speed up I would start to go lactic.  Reps went 2:35, 2:33, 2:31, 2:32, 2:30, 2:30.  I was pretty much running with Jamie for the first half of each rep then pulling ahead slightly in the 2nd half.  After this mediocre showing I had to do something to make myself feel better so called for two extra 400's.  Ran those in 71s and 68s, feeling marginally better.

Long warm down with Macca, Jamie and Amy for 13km all up and my worst session of the year.

Wednesday MLR

Out early in the dark with Justin and Dicky.  Couldn't find my trainers so had to wear an older pair without orthotics.  Amazing how much lighter and bouncier you feel without them.  But the downside was my achilles was tight even early on.

Honest pace as ever with Dicky leading the way but he turned back at the roundabout up to North Head so Justin and I dropped to a more comfortable pace without him.  17.6km all up - 4:37 pace.

Kirst is on a dairy free, low sugar diet and I discovered this amazing yoghurt that fits the bill.  Seriously, it's nicer than any normal yoghurt I've tasted.  Had a massive dollop on my Weetbix post-run:

And this one's for Timmy - Fog on the Tyne: