Weeki Wachi

Out early to Weeki Wachi Springs Park so no early run.  Awesome place.  Old school American place.  Basically a deep water spring in Florida so deep pools with cold water (massive relief from the warm sea).  But the Yanks of course add a few slides and an underwater mermaid show.  

Loved it.

Got back and headed out at 5pm when it was still 33C.  Despite that I felt like adding some speed which I've been neglecting.  Did 2km hard (6:38) then 1km hard (3:07) during the 10.5km which ended up averaging 4:05.  Felt good today.

No speed

Just the usual route - 13km this morning in 4:32's.  Did some strides towards the end.  Then to Busch Gardens which were brilliant - best roller coasters in the world.

Attempt at some speed

Out in the am again (only time it is feasible to run - too hot any later and I've cracked open my first holiday beer by 4.30pm each afternoon in any case).

Decided I needed to try some speed this morning.  Kept on delaying when I would actually try it.  Got to 7km on the Pinellas Trail, turned for home and decided to run back quicker.  Did 5kms under 4min km pace then almost expired with heat exhaustion.  

All up 14km in 4:14's.

Tuesday - Pinellas Trail

Why didn't I find this earlier?  A disused railway line turned into a bike/running trail that runs for 33miles from Tarpon Springs to St Petersburg.  I did 10km in 4:34's.  Slowly acclimatising.

Monday

27.3km in the hottest conditions I've run in.  It was just an exercise of body temperature control - running easy enough so as not to overheat but not so slow that I was out in the heat too long.

First water at 19km, dip in the ocean at 22km (felt like a bath - we're spoiled in Sydney) and dragged my ass home over last 3km.  4:43's.

More treadmill crap

Saturday:  14km odd on the treadmill averaging 4:12's.  Always run too fast on the treadmill.  Just get bored and keep on trying to up the pace.  Ends up as grey running.

Sunday:  Could only survive 12km this morning before dying of boredom.  4:14's.  This sort of running doesn't suit my achilles.

Me and my dream car:

Diagon Alley was awesome:

Me and my dream van:

Hogsmeade:

Thursday

13km in Tarpon Springs in the am feeling crap.  Legs stiff and sore, dehydrated in the 95F heat.  Need to drink more and roll out.

Farewell NYC

Last run and back into Central Park (just too handy).  

Did 2.5 loops in the scheduled 1hr 45mins.  In the first km I had a bloke run past while training a girl he was trying too hard to impress.  They gained 20m so being a competitive twat I didn't let them get further ahead and then ran past on the big hill at the Harlem end.  This meant I was running 4:12's, which was a bit silly.  It was very warm (20+C at 6am).  

Continued on for 24.4km getting more and more tired and dehydrated.  Need some good sleep as I'm still slightly jet-lagged.

Kids in hotel room:

Maggie top of the Rock:

Bogan Mags buying a hot dog on the streets of NY at 10pm:

Tuesday same but different

Another shocking night's sleep but, due to the power of social media, I had arranged to meet TB at the Apple Store on the corner of Central Park at 6am.  But wet overnight so more humid this morning.  Great chat to Terence while running 13.2km around the Park nice and easy.

Top of the Rock:

Independence Day

Woke up after a fitfull jet-lagged sleep and did 13.8km around Central Park on a beautiful (Northern Hemisphere) summer's day.  Meaning it was green, lush and cool but warming up.  God I miss home sometimes.

Gold Coast 10km - 21st in 31:35

Well, everything went to plan for once.  Arrived last night (being put up, very kindly, by Jeet and Birchy in a fantastic ocean view apartment in Main Beach), got some food and an early night's sleep.  

Had been feeling great in training over the past 2 weeks and woke up feeling good again.  Achilles has been no concern and all the rolling out has done wonders to how I feel in the early am.  Jogged to the start, got intimidated in the (very plush) elite area seeing Australia's two greatest distant runners milling about (Mona and Benita Willis).  Got to the start area and only mistake was not to jump onto the start line straightaway.  Found myself 4 rows back.  But told myself it was a good thing as I'd be able to accelerate into the race.

I didn't wear a watch.  I told myself I was in good form and would either be scared by the pace of the splits or would stress they weren't quick enough.  So ran on feel just trying to hold on to packs of runners for as long as possible.  Chadi was leading a big group early on so tagged on the back of that.  A smaller group started to pull ahead so tagged in to them until 5km.  Knew things were going well when, looking for the 4km mark, I suddenly saw the 5km mark.  That's a free km in the bank!  Clock said 15:32 as I passed but I was falling off the group of 5.  But, like Gold Coast resident Big Kev before me, I was excited.

Best thing about this race is the strength and depth of field.  As soon as I dropped off I had runners catching and coming past me.  John Dutton came past at 5km and I got a km out of him. So I just jumped on the back of each one to drag me through just one more km (as I told myself).  Massive shout from Coach Gary at 8km which was a great lift and I was closing in on John again.  

The long straight before the final finish tunnel seemed to last forever (but at least not as bad as last year's marathon and I probably covered it in half the time), then I turn and hear the announcer saying something like "Jacob Cocks in 30:40" - does that mean he's sat down eating a b&e roll or has he just finished?!  I turn the corner and see 31:10 on the clock.  Fuck yeah!!  Sprint for the line and do some mad fist pumps and crazy arms aloft.  I think my fellow competitors are a bit bemused.  But I don't care.

So stoked.  Biggest jump in my PB ever. Thanks so much to Coach Gary.  And thanks so much to Birchy and Jeet for the hospitality and brekkie.  A perfect start to my holidays.

Good luck to everyone tomorrow in the Full and Half.  It's perfect up here.

Friday jog

25mins early doors along the beach with a few strides.

Thursday

Started the day by meeting Eljay and Elle for coffee to talk racing tactics for the weekend.  Eljay very kindly said that I was impressively erect.  She claimed to be talking about my running style but I'm not so sure.

At lunch joined the squad at Rushcutters but did 5min tempo followed by 4 x 30s before jogging back with Timmy.

Taper Wed

Very easy 7km bumping into Andy at the Opera House and finishing with a few hills.

Getting pumped about Saturday morning now..

ES Marks Runcrew

4km warm up in the inside of the track with Matt, Keith, Keith's brother Gerald, Hamish, Biggsy and Neil.  Then 3 x broken 1 miles as per 3 weeks ago - that is 1km hard, 300m jog, 300m hard with 4mins between each set.

Wore the flats this time with the achilles feeling stronger every day.  

Times went:

2:55, 51

2:52, 51

2:51, 52

Very happy and felt great.  As Gary pointed out, reps 2 and 3 are at a pace faster than my 1500m PB.

3km warm down for 12km all up.

Monday morning

1. Really enjoying the Manly Dam runs at the moment and hills.

2. Achilles feels better than ever.

So did another run up past Manly Vale Public School and back down the creek this am before adding the 4 x 80m hills up Suwarrow.  Felt great this morning.

Sunday

Too knackered to get out with the boys at 6am after having to stay up to pick up Bec.  Got out later and did another circular Manly Dam route, this time tackling the Northern Beaches longest hill - Warringah Rd up to Beacon Hill.  Quite tired at the end of 20km. 

Saturday hills

Missed Parkrun so ran hard up a hill instead.  Allambie Hill.  Then back around the dam for 13.5km all up.  Nice route.

Hurts Rushcutters

Over to Rushcutters but no Timmy cones.  And to be honest we were lost without them.  Come back Timmy, all is forgiven.  Some makeshift shirts were laid which moved after the first rep.  But anyway, session was 8 x 400m off 2:30, 3 min jog then 8 x 200m off 1:30.

Trailed Barts for the first four 400's then kicked into action and started pushing him a bit.  All were 65/66 on the watch but 67/68 pace in truth.  Then on the 200's I called for a different volunteer to pace each rep which made it interesting and distracted from getting through the set.  Averaged 30's on those (prob 31's in truth.

5km warm down for 13km all up.

Morning MLR

16km around Manly with Lewis and the Cap'n.  Sore after last night.  4:36's.

(Missed Monday)

Can't fail to put this down as it continues quite a good running streak....

14km with Enda, Timmy, Hoey and Co around the wharves to Barangaroo.

RunCrew Tuesday

AM:  7.5km around and about to the ferry wharf in 4:38's.

PM:  4.5km warm up.  2km TT in 5:56 pacing off Hamish and Keith.  Followed by 10 x 300m in 49, 50, 49, 48, 49, 49, 48, 48, 48, 48 (rolling 2mins).  Felt great tonight in the flats.  3km warm down.

Good to see Enda, Christian, LJ and Greta supporting Eloise in what looked like a monster session.

Picking up the car

Out with Kirst last night to a charity function at Balgowlah RSL. Both drank way too much so taxi'd it home, hence the run this afternoon.  Went via Allambie Hill and hit some serious puddles on the trail next to Wakehurst Parkway.

12km, feeling surprisingly good.

Claudie this morning watching Maggie's soccer:

Saturday long

Out early doors with Barts, Scott and Robin V for the usual route but with Barts keen on a fast finish. In fact, he was keen on a quickish start too.  I wasn't.  But just put my head down and ran.  Tired after yesterday's race.  When the boys picked up the pace I was hanging on. Did so for 4km then fell off at Dee Why and jogged home.

Bit of a GPS fail in not restarting my watch after a stop but I think it was 29km in 4:21's.

Mags and Charlie in Parkrun this morning.  New PB for Mags, good news before her Regional XC in Gosford on Friday:

City Mile Dash - 3rd in 4:32

I really didn't want to do this.  1.6km hurts more than a 10km or Half.  And I get more nervous for it as a result.  But I'd promised Timmy i'd turn up for his team (him, Crossy and Quentin - me replacing Durante from last year) so did so.

Jogged down with the winning girls, felt pretty good in the warm up, slapped my face a bit and then we were off.

First 400m - I can't believe how fast everyone can run. Seriously, I feel like I'm redlining it and I'm in 12th position. Ali Najeem is running a 27s 200m, Crossy and Q are well ahead and I'm thinking my days as a middle distance runner are gone.

Then get to 400m and everyone slows down. I start passing everyone and just think, rather than settle for this, why not push ahead.  And so at 800m i'm in the lead.  Turn the hairpin sheepishly, think "I could win this!" And start pushing on,  but feel a bit like a fox waiting for the hounds to pounce and sure enough at 400m to go Q and some kid come past and I can't go with them.  Q sustains the burst, the kid comes back but not enough for me to catch on the line.

Still, earned a pair of Mizunos thanks to Q, Crossy and Timmy.  11km for the day all up and a good hit out which will serve me well.

Thursday easy

...because of the frickin' City Mile Dash tomorrow which I'm really not keen on.  

10km easy up to and aroundCentennial. 

Wednesday Melbourne MLR

Usual route up the Yarra Trail turning at 8km.  Bloody cold again and almost killed by a cyclist on 2 occasions.

16km in 4:32's.  Few strides at the end.  Took Voltaren last night as Achilles was sore.

Tuesday Tan Session

In Melbourne.  Frickin freezing.  Did the whole session with my black thermal top on (which Timmy likes so much) and a beanie.

Jogged the 2km warm up to Morell Bridge then started the 4 x 8.5min Fartlek (30, 60, 90, 60, 30 - same recovery, 3mins between sets).  Unfortunately started the first fast section straight up the Anderson St hill which was to repeat on each of the 3 laps.  Session looks fairly easy but it's a dead leg killer.  Turned out to be exactly 3 laps of the Tan before the 2km jog back.

15.6km all up averaging 3:59's.

Queens Birthday Monday

Met up for a couple of beers Sunday night with Macca, Darren and the Cap'n and it turned into another really decent crowd.

So I didn't run Monday morning but got out later (after a great walk to "the Cascades" from Davison) for 13km in 4:25's followed by a couple of km jogging then strides with Maggie and Asha.

Then to Vivid in the evening with the family.  Knackered.

Long Sunday

Huge crowd for a variation on the usual route.  Barts, the Cap'n, Macca, Scotty, Ben, Dicky, Toby, Hamish and even Lewis joined us later on.  With Dicky there, the pace was always going to be honest and he picked it up to Sub4's over the final few km.  29.4km averaging 4:25's.

Parkrun

On Thursday Scotty O says he's doing Parkrun so I knew it would be honest today.  Decided to do a decent warm up (on instructions from Gary) and wear my flats as a result in the hope of sticking with him.

Turn up, no sign of Scott so decide to run in my trainers before he appears at the last moment.  Quick change into the flats and we're off.  Basically, I was toe to toe with Scott the whole way.  If I eased up he would come past and vice versa.  3:05 first km.  3:14 second km (I was hoping for 6:12 at 2km) so I think we're drifting away from a sub16.  Then we both attack the difficult 3rd km and I attack the hill resulting in a 3:18 and a 3:13.  Scott comes past at 4km and I feel I'm toast.  I go past again just before the bridge and see 14:04 so a sub16 is on the cards.  Scott goes past shortly after but knowing how quick his sprint is and my thoughts from last week about race wins not being handed on a plate I decide to give it a shot by sprinting early.  Get a gap and keep on pushing to the line to finish in 15:56.

Really chuffed with that and thanks to Scotty for making it such an honest race.

12km all up.

Friday

4-5km jogging around training Maggie and then to the wharf.

Thursday

Did the HuRTs session at lunch with a really good crowd.  Plenty up front with Barts, Scotty O, Quentin, Darren Moyle, Jerome, Hoey and the Sub4 man Holt Hardy having a hit out before the City Mile Dash next week. 

Session was 6 x 1km off a rolling 5mins and my legs were complaining from the off.  Just no zip.  I'd suggested tonBarts and Q that we share the lead but in honesty I was just tucking in and trying to hold on.  Reps went 2:59, 3:00, 3:01, then my turn and did my best to keep it honest resulting in a 2:57. Next rep I was cooked and dropping off before Barts shouted at me at 500m saying something along the lines of "Get back on Tommy!" so I did as told and ran a 2:56.  Then the last we all started to pickup the pace, I got ready to start sprinting with 200m before the big boys took off leaving me in their wake.  Still managed a 2:56 though.

Good solid session on tired legs. 14km all up.

MLR

Easy 17km with Darren (4:47's).  Tired after last night's efforts but the pace was easy.

Arrived home to find Maggot and Claudie fully decked out in running kit ready for their session.  Their enthusiasm can be explained by the fact I said we'd be doing hills, and that each time they beat the time I set for them, they would get a lolly (had to run by Woolies on my earlier run to pick up the favoured Starburst).

So Mags and I jogged to the BP Garage while Claudie rode her bike, then Maggie did 8 X 80m hills while Claudie managed 4.  Mags got 5 lollies and Claudie got 4. Plainly I need to be stricter on Claudia's target times (17s for Mags, 25s for Claudia). Then a jog back.  Mags looking good. Aiming for a sub 25min Parkrun on Sat.

Bit of Track

AM:  8km with the Cap'n in 4:56's.  Had to avoid the Shelley path of destruction.

PM:  ES Marks - 4 x 1km hard, 300m jog, 300m hard.  All off a rolling 8mins.

Kanser and Biggsy were there but doing 800's off 4mins.  Just Matt Hudson and Keith McPherson doing my set so I was bringing up the rear.  Did all the kms in 2:57 and all the 300's in 53 with a 52 to end.  So nice and consistent.  

13km all up.

Run home

Exactly that, very easy - 4:40's (70mins exactly via Boy Charlton) with some strides at the end.  Felt better (particularly achilles) at end than start.

Mental as Anything

SO Kirst and I were all fancy at a black tie charity event last night (check out the photo below) which turned out to have a FREE BAR so the chances of me making a 6.15am start were lower than nought.  Having said that, I woke at 5.50am feeling OK and temporarily thought of it before I heard the wind and rain and turned over under the duvet.

Got out at 2.30pm when the water was at it's highest point (coming around the front of the house) and I was a bit nervous it would be deluged by the time I returned.  Met Erika at Queenscliff where the wind was so strong I was blasted by sand.  We headed up to North Head picking up Q and Robbie along the way.  Watch in awe at the surf conditions between the Heads and along Manly Beach.  Quite simply the biggest I've ever seen in 16 years in Australia.

Got back after 27km to find the water levels having receded a bit.  Having said that, typing this at 9.15pm, it's back to the back gate.  Could be a long night as the police have already been around once and said next time they come it will be a mandatory evacuation.

Pace easy at 4:43's (2:07:24).

2pm, back to this level at 9pm:

Striders North Head - 3rd in 33:52

When I was 11 I won my first "big" road race.  It was the Chester-le-Street Minor Colts Road Race - 2 miles against all the kids from the running clubs in the North East.  I remember turning the final corner with about 400m to go, amazed that I was still in the running and thinking I might as well go for this just to prove to Dad I gave it my best shot.  I just sprinted for the line and ended up winning by about 5 seconds.  What it proved to me was that race wins (in competitive races) are never handed to you on a plate, you have to do something about it.

Today, I forgot all that.

Turned up this morning knowing it would be a competitive race with Quentin, Scotty and Robin all showing up, despite the forecast showing horrendous conditions.  Did a 3km warm up and said hello to Alex Rogers - another to throw into the mix.  Conditions seemed OK at that stage - damp but not too windy.  Set off and it was the usual suspects at the front plus one other chap that people on the sidelines were cheering on as "Rory". Turned out it was Ruiradh McDonald - super talented young fella.

I pushed the pace with Q in the first few km going through in 3:15, 3:16 and 3:12 and then the race turned ugly.  Just as we climbed the hill by the cafe a storm cell came through and turning on to the long straight we had a gale force headwind and torrential rain.  My lenses got soggy and I could barely see.  Poor Alex was in the lead and giving the rest of us a bit of a wind break. But the pace slowed dramatically such that we were all treading on each other's heels.

Through 5km in 16:42 (urgh) and we're all together but Robin puts a surge in and it looks as though we're breaking up a bit.  This was the theme for the next 3km - Robin would put a surge in, Ruiradh would immediately follow him, Scotty would go next and I would spend 200m bridging the gap, knowing I had to be in a group when we hit the wind at 8km or I was toast.

Get to the headwind at 8km and it's just me, Robin and Ruiradh.  Robin steps aside and waves his arm for us to take the lead.  I chuckle to myself and just tuck in behind him again.  Pace gradually picks up and I'm just biding my time without doing anything positive.  Then with 600m to go Robin jumps ahead with Ruiradh tracking him, they have the gap and I'm gone.  Trudge back up the hill for 3rd in 33:52.

Great running by Robin and unlucky to be pipped on the line but that kid has talent.  Everyone else was just happy to finish I think. Timmy was probably pick of the bunch only 80s behind Macca with a 38:05 performing pretty well in tough conditions.

Poor show from the Manly Hardcore disappearing off home without brekky.  It was left to the HuRTS Establishment to chow down a Deluxe B&E Roll in Manly's finest breakfast establishment.  Timmy couldn't resist the coffee there ordering 3!

So form is coming back but plenty more work to do. Great just to be out there racing again though.

Brissy

10km through the Bot Gardens and along the river.  Nice and easy and included a few strides.  Legs were sore before the the shakeout did the world of good.

Perth easy score

Wide awake at 5.30am (still on Sydney time) and first meeting wasn't until 8.30am so I headed out on my usual 20km route.  Pitch black until half way and then a beautiful sunrise (deep red in the morning over here as the desert's in the East) to bring me back home.  Unfortunately I had a pretty strong tail wind on the way out (thought it felt easy) so had to put my head down on the return.

Legs a bit sore by the end and I was hunting out every bit of grass I could find.  But not surprising as it's 40km in less than 24 hours since stepping off the plane.

4:36's.

My little Maggot!

Apologies for the super proud Dad post (I had to resist posting anything on Facebook given my reaction when others do the same) but was so chuffed for Maggie finishing 3rd in the District Cross Country this morning.  On to Regionals and if she can get through that, to State.  Once again came through the field after being in about 11th or 12th at half way and beaten by 2 much bigger girls.  Kirst said she had gritted teeth in the home straight so I think she's got the attitude for this.

So I arrived in Perth to this news and set out with renewed enthusiasm.  Decided on Gary's 79 continuous - 15mins warm up, 22mins Fartlek (1min, 2min, 3min, 4min, 3min, 2min, 1min off 1 min float), 5mins jog, 22mins tempo, 15mins warm down.  Along the perfect Perth footpath past Nedlands to Dalkeith.  Session went well.  Fartlek's average 3:29 pace (but realised I had a slight tailwind when I turned) and the Tempo also averaged 3:29's, working a bit harder into the wind.  So not quite the 3:26's I got to last year but getting there and overall felt OK at the end (20.3km all up in 3:54's).

Now will slink into a bar in Perth CBD to watch the Origin.  All by myself.  But happy due to kid no.4.

Tuesday cop out

AM:  8km to Shelley and back with Ben and the Cap'n.  Nice and easy chatting about bollocks.

Lunch:  Headed out to the HuRTs session just as a torrential downpour started in the freezing temps we're suddenly suffering.  Took shelter, felt cold, legs were still sore from Sunday, had a meeting at 2pm so made the rare (if not first time ever?) decision to ditch the session and head back to the office.

Still feel guilty about it 24 hours later.  No doubt I'll punish myself tomorrow as a result.

Long sore Monday

Holy crap.  Quads smashed after that downhill running to Jenolan Caves yesterday.  

Ran to work via North Head.  No watch, about 26-27km I think.  Legs buggered.  But achilles starting to feel better after all the plantar rolling.

A few photos from Kanangra Walls yesterday.  Magic spot.

Jenolan Caves

So I left Caves House this morning thinking, there's no way I'm heading up that bloody Caves Rd hill back towards Katoomba.  I've been down it and it's a killer.  So let's head the other way towards Oberon...

I swear it's 4km straight up the steepest hill I've ever run.  Eventually turned after 8km and running past a sign saying "Great Dividing Range - 1365m above sea level".  So 615m of vertical climb.  

Came back pretty quick though.

16km in 4:53's.

Fitting it in

Another solid day at work so missed the opportunity to join the squad for MC's last session.

Only option was to run home post work.  Have been feeling great this week (other than the achilles) and full of running so decided to run home solidly at sub 4's, knowing that's tough because of all the hills.  Did a 4km warm up around Mrs Macs then did the usual route but along the Cahill Expressway to avoid the stairs in the Rocks and then around Anderson Park to make up 20km.

Basically ran the flats and downs in a comfortable rhythm but had to work the hills (of which there are plenty) to keep the pace on track.  Due to the warm up I was always well behind averaging sub4 until I got to Balgowlah and could open up a bit.  

Really is a solid run and puts a load of strength in your legs.  All up 20km in 1:19:02 (3:57's).  No chicks overtook me today.

Make hay

In Melbourne again.  Headed out around the Tan with a couple of my Melbourne partners (they're fitter than my Sydney partners given we were running 4:20's).  Then headed out along the Yarra Trail to add some kms and was feeling so good (thank you Mr Voltaren) that I just kept on running.  Ended up running 21kms at about 4:22's.

Shock of the day occurred when running along the Yarra at a decent enough clip (km split had just shown 4:17) when I hear footsteps behind me.  Sure enough, 400m later someone overtakes me.  And it's a girl!  Or I should say woman.  Running 4:00's as a training run.  She looked pretty handy.  I need to get on Strava to see who it was but unfortunately my watch battery died.

Melbourne - 80 continuous

Supposed to double today but:

(a) in Melbourne; and

(b) achilles is too sore.

So I just did Thursday's session instead - 80 continuous.  Consists of 20min jog, 20min Fartlek (2min on, 1min off), 5min jog, 20min tempo then 15min warm down jog.  Quite a bit by the end (20.2km so 3:57 average) with the tempo averaging 3:27's.  Happy with that as I felt in control the whole way through.  If only my bloody achilles would improve I'd be starting to feel more confident.

Doing all the 1%'ers on the heel now in an attempt to nip this in the bud.

Monday meander

16.4km around the wharves with a decent sized crew including Eoin, Kanser,  Renee, Jerome, Hoey et al.  Achilles sore.

4:34's.

Sunday long relatively

2 weeks before London 28km felt like a day off.  Today I was just tired and sore.

Great crowd though with Barts, Lewis, Heydo, Erika, Emma, Hamish, Toby and Macca.  4:38's.  Lewis said it was his slowest ever long run.  That fella hasn't lived.

Enjoyed watching the Highgate Night of 10000m on internet (UK Olympic qualifiers).  Tom Bedford knows how to put on a track meet.  Beer tent on the back straight is ingenious.  

Another high quality 10km was on the same day - the Great Manchester Run.  Great to see my favourite ever female runner Tirunesh Dibaba taking the win in 31:16.  Good form for a final Olympic appearance to cement her reputation as the GOAT.  In the men's, Dave McNeil had a great run to get on the podium with 2 legends.  He'll no doubt cherish this photo:

Saturday Parkrun

Jogged there with 30s to spare.  Enough time to say hello to Pete W, Heydo and Marc A.  Ran off with purpose.  Quickly felt shit.  Had a kid on my shoulder for 1.5km (Bryn - last week's winner) then finally shifted him.  3:11, 3:16, 3:24, 3:24, 3:19 for 16:35 all up.  About the slowest I could have predicted so pretty disappointed given I worked pretty hard for it.

Body is just sore at the moment and everything is a struggle.  I think I'll ditch Launnie and trying to push when I'm not ready.  Instead, just build consistency and confidence.

5km warm down with the ever cheerful Heydo.

Thursday double

AM:  8km to Shelley and back on yet another picture perfect morning.  What is with the weather at the moment?  Too good to be true.

Lunch:  8x800m at Rushcutters with the old timers.  Mikey led the session and did it with aplomb, encouraging everyone over the line.  Barts, Enda, Muz, LJ, Mr Selfie and numerous other old-timers out in force.  The only man missing was Timmy, who was at home deliberating on what shirt to wear tonight.  I'll post his ill-decision later.  Good session run with Barts upfront and Nick R just behind with Hoey floating around all over the place.  Off a rolling 4mins I ran:

2:27, 2:29, 2:28, 2:28, 2:29, 2:28, 2:26, 2:19

Last one chasing Hoey home only to have my boyfriend Jerome come floating by looking like Rudisha.

5km warm down for 14km all up.

Wednesday MLR

Big crowd for a Wednesday MLR meeting Hoey, 2 Brendans, Pete W, Champ, Charlie and others AND supposedly Kanser, but after 5 minutes of waiting we were off.

Nice easy run up the old route to Centennial, then of course met Kanser at Fox Studio Gates so did another lap with him and Renee.  All up 16.8km in about 80mins.

Big news in the Highnam household today was Maggie winning her school x-country and taking down Octavia in the process.  She was in 4th after the first lap and managed to overhaul the top 3 for the win.  Very proud.  Charlie also did really well coming 8th (2nd reserve for District) running against boys a year older.

HuRTS 4x1km, 4x500m

Too many kids duties this morning so went out at lunch and managed to persuade Timmy to change the HuRTS session to my scheduled session.  Really big crowd (holding it down at Barangaroo helps) and with Crossy, Nick R and the bearded chap to chase there was plenty of support upfront.

Went out hard as I was keen to test myself for the first time since London.  Crossy did the same thing and I only inched ahead in the final 100m.  Similar story for rep 2 where I had to work bloody hard to get past him.  Rep 3 and he slowed as did my time as the legs were getting lactic.  Managed to hold it together for rep 4.  Times went:

2:56, 2:54, 3:00, 2:59.

All off a rolling 5mins.  That's very quick and I wonder about the accuracy of the distance.  But all the GPS watches had it on the km and we weren't running in circles.

Then the 500m reps off a rolling 3mins.  I struggled on the first to turn the legs over with Crossy gapping me quite a bit (having sat out of the final km rep).  Better on the second rep finishing well.  Struggled on 3rd then same again running solo on the last.  Times were:

1:30, 1:26, 1:30, 1:25

My legs are now absolutely buggered.  I gave it all today and have been pretty rooted all afternoon.

Great to see Andy back in the thick of things and there's a few fresh faces who are starting to get pretty quick.

4km warmdown with Macca for 13.5km all up.

Monday run home

Had 40mins on the program.  Intended to run home for 40mins (too busy at work to get out) then catch a cab but there were no cabs at 40mins as I was on Parriwi Rd and then they were all going the wrong direction.  So just ran home all the way.  Pace very easy (4:43's).

Bloody annoying that the Passmore/Nolans Bridge is out of action, that added an extra 500m.

SMH Half

83:23.

Ran with Timmy.  Aimed for 38:30, 39:30 10km splits.  Always hard with the Garmin measuring short.  We did 38:50 then 40:15.  Managed to get a good group together between 10km and 15km.  Timmy struggled up the hills but made good ground on the downs.  To be honest, he held on better than I thought for a 1:25 positive split on a tough course with the hills back ended.  Great to run with Champ and some other appreciative blokes too.  I thoroughly enjoyed it.

28km all up.  Good weekend's training.

Hoey had a fab run upfront and seeing him made me want to race again.

Saturday Hilly Hour to Clontarf

Took Billy to Turamurra for his morning soccer game and as such drive up Allambie Hill.  Decided it was time I ran it again.  4km straight up hill.  Kirst was meeting friends at Clontarf beach so worked out perfectly. 

Felt great - seem to be going through one good day, one bad day at the moment.  14.6km in 4:16's with plenty of hills in there.

Friday meander

10km with Jimmy at lunchtime talking crap.  Legs sore.  Decided to pace Timmy at SMH Half on Sunday so entered today.

Now watching Billy play soccer (Barker v Knox so a grudge match).  Found a nice cafe in Turramurra..

HuRTS 400's and tempo

So the comeback slog continues.  7x400m plus 3km tempo today and I was scared.  Small but select crew including Barts, Timmy, Birchy, Jerome, Jeet, Darren M, JFen and co.  400's started at 71's and finished at 68's.  Tempo was easier at 3:37's.

Done and dusted. 13km for the day after a longer warm down.

Legs tired.  Amazing how the legs soften with 3 weeks off.

MLR at steady pace

I've decided that "Steady" means being aware of your Strava split times while not going balls out.

Fancied a run around Centennial today (having slept through my alarm this morning) and after Timmy turned me down due to "work commitments" (later to be seen on Facebook canoodling with the boys taking selfies in the ABC Pool) I decided to go solo.  Always run a bit quicker going solo, mainly because I get bored and want to get it over and done with.  That logic doesn't quite work when the session is "75 mins" but there you go.

Nice run. Long time since I've been in Centennial and enjoyed it on a beautiful day.  18.1km in 75:00 (4:09's).

Toying whether to run SMH Half, only because today felt quite good and I need to start racing again at some stage.  Asked for a late entry but no response yet so decision may be out of my hands.

A session!

6 x 800m (rolling 4 mins) along the seafront from North Steyne with Lewis, Quentin, Darren and Skins.  Holy crap, had forgotten how hard speedwork is and how quickly you lose it.  Was way behind Lewis.  Gradually crept closer to Quentin each rep (about 2:37's I think) until the final 2 when I finally got some zip back, finishing with a 2:30.

Long warm down for 13km all up.

Monday easy

Out with the HuRT Squad around the City, chatting to Kanser, Elle, Renee and Co.  13km in an hour I think. 

Longish Sunday

First longish run in 4 weeks.  Managed to get out in the arvo and fortunately Erika was also keen.  So did 105 minutes with her.

You name me one Indian distance runner.  In history.  It's not possible, despite the world's second largest population.  I now know why.  It's impossible to do an effective long run after a vindaloo.

Sat Parkrun with kids

So Parkrun was Maggie and Charlie's long run.  I ran with them for 200m, realised no one was running away out the front so decided to push ahead to the front.  Felt pretty comfortable running 17:20, just for the win.  Then jogged back to the 4km mark and saw a battle Royale between Charlie and Maggie, the former making a late charge but Maggie seeing him at the last minute and doing just enough to hold him off.

5km warm down for 10km all up.

Then out to the Troubador, Ashiana's and the Steyne with a huge Manly HuRTS crowd for evening curry.

Maggie and the Cap'n

I found this note on Maggie's bedroom floor yesterday:

Those in Facebook will have seen it.  So felt compelled to take her training this morning.  We did a 1km warm up, then 6x Mackellar hills concentrating on lifting the knees and powering up.  Basically, fast track strength training.  Then a 1km warm down.  She was motivated by the sight of another 8yr old girl doing sprints with her Dad on Nolans while on our warm up.

Then did an extra 8km bumping into the Cap'n near Shelley Beach and finishing off with him.  Another beautiful morning.  About 11km all up.

The important things in life

Well, that was disappointing.  After feeling  everything was coming together, I came down with a fever on the Friday before London, which turned to a bad cold and then sinusitis.  Still on the heavy duty antibiotics now.  Wasn't going to stop me watching Barts, Macca and Sammy though and doing so made me vow to come back.  The crowd support was huge and the atmosphere electric.  Barts did us all proud with a fantastic run in 2:29:18.  He approached it perfectly in a very controlled fashion.  The man accused of a heart of flint even shed a tear at the end, as did I.

12 days off and, despite still being bunged up and blowing stuff out of my nose that scares the kids, I ventured out this morning for an easy 10km.  Beautiful morning along Manly Beach and I just soaked it up enjoying what I've been missing out on. 

Was very upset about missing London after 6 months injury and sickness free but in the end there's always another race and the real reason I do it is morning s like these and the camaraderie I enjoyed with Barts, Macca and Sammy in London.

Black bogeys

After 5 days in London I've fallen foul to the London black bogey syndrome.

Last proper run yesterday was 41mins continuous - 15min warm up plod to Southwark Park (when I'm tapering for a big race I seem to be unable to run quicker than 5min kms) then 6 x 1min on, 1 mins off around the park and then plodded back.  One other runner in Southwark Park as I was darting around - Scott Overall (top British marathoner and no doubt running on Sunday).

All set now, just have to mentally prepare myself.

Caught up with Barts in the evening and the poor fella's a bundle of nerves.  But he's in good shape.

South Bank Saunter

Just an easy 8km over Tower Bridge and along the South Bank before breakfast.  Not sure I managed to get under 5min kms.  Breakfast consisted of a bacon & egg brioche roll, croissant filled with chopped banana and flat white all from Pret a Manger.  Which is conveniently at the bottom of my serviced apartment building.  Best. Breakfast. Ever.

Leg stretcher

Just 10km but included 5 x 3min strides. Finally feeling as though the legs are going well again after nearly a week of jet-lag.

Monday Bow Bells

Early morning jog to Victoria Park, run around and back.  Impressed myself by getting there without getting lost.  Even more impressed by Victoria Park and the surrounding canals. A beaut of a morning if fecking freezing.

14km in 4:40's.

Sunday in London

Arrived in London on Saturday and had a rest day as I met the extended family for lunch with a couple of beers.

So Sunday was the 5km tempo.  Jogged to Southwark park (along the route for next week - eek!) then got into it.  Well the legs are still jet lagged and buggered.  I thought I was running 3:15's.  First km split was 3:27.  Then the next was 3:30.  WTF?!  Then suddenly it seemed to come together - 3:20, 3:21 and 3:05.  Thank god.

3km jog back along the marathon route getting excited.

Last day in Berlin

Friday was 14km in Berlin, finally finding a decent route through the gardens and along the river.  98% of the run was fantastic, but then I failed to outrun a massive storm (hail and all) and got drenched in the final 2 minutes.  

14km in the hour.

Tiergarten session

Out at 7.30am and it's freezing and raining.  This is why I don't live in Europe anymore.  You can go and stick your fancy buildings and ancient culture up your ass.

3km warm up finding a route around the Tiergarten and then into the 3km tempo. Gary said keep it controlled and don't overdo it.  I ran 3:25's and honestly don't think my jet lagged legs could have gone any quicker.

Then a short rest and into the 10 x 400m.  Again, controlled but would have hated to have had to push any harder.  They were done at about 74/75 pace.

14.25km all up. 

Berlin jet lagged rust buster

After a 29 hour journey due to delayed flights, I finally arrived in Berlin.  Definitely still grittier than the rest of Germany that I've seen but more interesting as a result.

Had a meeting straightaway then headed out to stretch the legs.  The hotel is right next to the Tiergartens so I just ran around them, getting lost every now and then.  Planned on an hour but let's just say that running is the best cure for jet-lag constipation.  10km all up in 4:34's with the legs feeling like cactus.

Tuesday Half HuRTS

Couldn't get out in the am, found a gap at lunch before my flight so went down to HuRTS where the session was 4 x 10mins.  Certainly wasn't going to do that so settled on half the session.  After much toing and froing on the route we settled on the original and were off.  With me only doing half the session I was out ahead solo.  Reached the gates in 9:40.  On the return I was soon running with Andy who pushed the pace on.  I then had the whole squad to overtake and hey all seemed to appear on the hills.  Ended up with 9:36 - a PB for me over that much run segment.  But who the hell is Michael Bath?

Short jog after and that was me done.

Monday morning

10.3km very easy with Lewis at 6am.  Much cooler this morning - Autumn has arrived.  But stunning along the beachfront.  4:37's.  Amazed by a woman doing a complex yoga position on the beach.  It was quite something.

Last long(ish) Sunday

Out with Barts, Lewis and Ben at 6.15am (no early morning extras today thank God) but picking up Emma, Tim and Toby along the way.  Just the standard route and cutting across the Narrabeen Caravan Park which made it mentally much easier at 27.5km than the recent 38km monsters.  But it's still 2 hours of running.  

Beautiful morning chatting the whole way and Barts and I shook each other's hand at the end remarking that our work was done.  Obviously forgetting Tuesday's double session and sprints on Thursday. 

Then cycled to Queensie for a dip before retiring to Emporio to pore over the results from Canberra.  A brilliant run from Hoey to take 2nd just behind Rowan Walker in 2:29:15.  He really has a knack for the marathon.  Other great runs included Jeet's PB in high 78 in the half - he's running PBs every race at the moment.  CT battled for the lead inthe half before having to settle for 3rd.  Craig sounded a bit disappointed with his 5th place in the 50km.  I think he suits (and copes very well with) a higher mileage than he's been doing of late.  Looked like a great weekend and I'll try to get down there next year.

Broken 5km plus Fartlek

Was supposed to be done at Parkrun but with 5 kids sports commitments starting at 7.30am that was never feasible.

Session was 2km hard, 1km easy, 2km hard.  Then a brief recovery before 10 x 1min on, 1min off.

Did a 2km jog to the golf course loop then started running clockwise (interestingly, nearly all Strava records are measured anti-clockwise) for the first 2km hard.  Times went 3:10 then 3:11.  Jog was a 4:05 before doing 3:06 and 3;09 for the second 2km.  Stoked with the times as I was expecting the 2nd 2km to be slower given I didn't feel brilliant to start with.

Then an 800m jog before starting the Fartlek. Wanted to run these controlled and did so but was stoked to see I was doing kms in 3:38's including the easy sections. 

Probably my most encouraging session of the year so confidence is high.  One more session on Tuesday before I fly out.

15km all up averaging 3:51's.  

Best of luck to Hoey and Vonky in the marathon in Canberra tomorrow.  Would love to see Hoey take out some big names.  And especially to Craig in the 50km'er.  He knows what he needs to do.

60min tempo

Bumped into Kanser as I was about to start warming up so we jogged together talking about his sickness but how he'll still smash Timmy in the Canberra Half on Sunday. Then straight into the tempo.  

Not much to report.  Started at 3:25's but settled into 3:29/3:30's for the first half.  Had a couple of aberrations around the wharves on the return where the Garmin reckoned I was Jesus and spat out a 3:43 and a 3:40 but then back to 3:32's.  Pushed the hills on the way back as I felt full of running today.  All up 17.1km in the hour (3:31's) despite the errant middle couple of kms.  All set.

Warmdown for 20km all up.

Wednesday SLR

60mins very easy on another beaut of a morning with Erika, Darren, Robbie and Lewis.  13km.  Seemed to spend the 2nd half of the run high-fiving people (Joel, Cap'n, Skins) - just one of those days I guess.  

Can't believe how busy Manly beach is at 6am in the morning.  People need to have more sex.

Double Tuesday

AM:  up early but not early enough as by the time I arrived at Graham's Reserve (for the 6 x 1km off a rolling 5mins) Darren, Erika, Lewis, Quentin, Jamie, Justin, Ben, Emma, Burkey and Charlie (amazing crowd!) had started their first rep.  3km warm up then joined them on their second.

Was very glad Quentin was there to keep Lewis company as I wasn't feeling up to the task.  Sure enough, each rep Q and L would dart off leaving me 5m behind.  I would sense their pace drop at the 400m mark and go past them, only for Lewis to respond and come past me with 200m to go.  Kept me honest though.  Garmin always reads funny when running in circles and sure enough the clockwise reps averaged 2:54 while the anti-clockwise reps averaged 3:05.  3:05 felt about right.

Beautiful morning and great to see everyone out.  5km warm down for 15km all up.

PM:  7km very easy with Erika around the city.

Last double day pre-London but I'm fairly accustomed them now.

Last long one

Took 3 lots of Maltodextrin yesterday then had a huge meal at Toby and Alex's last night.  Just felt so much better today. Much brighter the whole way.  

We had a huge crowd today - the Manly Sunday Hardcore really is becoming the place to be seen.  Barts, Tim P, Toby H, Macca, Craig, Erika, Darren, Lucy (Erika's mate), Lewis, Scotty and Even Benny boy.  Only Special Q and the Cap'n were missing.  Pace started pick up coming around Narrabeen Lake and the last 15km was under 4min pace.  But a nice confidence booster finishing the 38km with a 3:25 with Barts.

A few more sessions (Thursday's hour tempo is looming) but otherwise the work has been done so now time to try and get myself in the right mental state.

Saturday

17km squeezing it in mid-afternoon after driving kids all morning to various sporting commitments.  1:15 finishing at Pace Athletic to pick up some socks and gels and Billy's BMX.  Jamie wasn't impressed by it.

Friday

Had a couple of beers with Gleeso Thursday night.  After our wives failed to chase us, it turned into a few more.  And then karaoke in The Ivanhoe.  One of those random nights you can't predict, but a great laugh. 

So Friday lunch with a great crowd of Enda, Erika, Burkey, Jeet, Birchy et al I managed 5km before needing to spew.  Toughest 5km of the year.  My secretary told me I was still emitting beer sweats in the mid-afternoon.

140km for the week.

Double Thursday

AM:  9km run to the wharf, picking up my backpack after 6km.  Actually quite nice way of getting to work.  Commuter on the ferry didn't appreciate my pheromones though.

Lunch:  79 Continuous.  Tough bloody set this one.  Hard to work out the average pace but I think I was close to 3:20 for the tempo (much faster than usual) and 3:29 for the Fartlek (about usual).  Ran solo but feeling the fitness at the moment - despite starting every session tired I come alright by the end.

29+km for the day.  Monster monster.

Wednesday MLR

You know you're in marathon training when a 20km MLR feels like a recovery run.  Out in the dark once again (can't wait for daylight saving to end on Saturday night) for 20km with Erika, Darren and Lewis.  Avoided the hills.  Moaned about our coach.  4:42's.

Tuesday double

AM:  out at sparrows fart in the pitch black to meet Lewis, Erika, Darren, Jamie, Emma (she's back!) and Dicky for a short sharp session of 5mins, 4mins, 3mins, 2mins, 1min off 2 mins rest.  Given the shortness of the session and length of the breaks it was meant to be run "hard", which pretty much means all out effort.

I wasn't looking forward to it.  Particularly in my marathon training state of constant fatigue.

Told Lewis I wasn't going to be keeping him company and let him go off at the start of the first rep but kept him in sight and gradually worked my way back during the course of the rep.  This is the way each of the reps went.  Average pace for each (on my watch) was:

3:06, 3:04, 3:04, 3:01, 2:53

Legs lactic at end of each rep.  Wouldn't have got within 5s of those times without Lewis to chase.

3km warm up and 5km warm down for 13km all up.

PM:  wandered out at lunchtime and ran with Kanser and Hoey alongside the HuRT Squad doing 5min reps.  9km averaging 4:30's.  Hoey sounds ambivalent about doing Canberra given a couple of issues recently.  Hope he makes the start line.  I'm relying on him!

Easy Easter Monday

Easy hour in the afternoon before watching Maggie's soccer.  Felt a gazillion times better than yesterday.  Took Voltaren last night which obviously helped.

4:21's. 

Super long

38.4km with Macca, Lewis and Hamish.  Felt sore from the off and it was a real struggle today.  I think yesterday's hard 5km slightly dehydrated was the issue.  Didn't enjoy a step of it and Achilles was very tight at the end (after 2:50+ of running).  

I wasn't much company this morning labouring under every step.  The best I felt was actually from 30km to the end when the kms finally got down to 4:10's.  

4:31 average.  Will take a bit ton recover from that.

Hungover Saturday

Had a few too many red wines at the neighbours last night so Parkrun was out of the picture.  Got out mid-afternoon and didn't have long so ran a 3.5km warm up to Manly Golf Course then two loops (5km) hard and then the same jog home.  

Wasn't feeling keen for the session (itself a shortened version of Tiger's scheduled session) and struggled throughout, it felt tough.  8:08 for the first lap and 8:09 for the second so nice and consistent,  but the Garmin was measuring short so I ran the extra 50m to hit 5km on the watch in 16:29.  Last time I did this session (30 Jan) it was 2 laps in 16:51 - so not too bad in the circumstances.  At least I did something.

Good Friday

8km very easy in the am to Shelley Beach before meeting the family for some brekkie.

123km for the week.

In!

Managed to schedule a time with Barts for today for 5km, 3km, 1km with 500m jog between (i.e. 10km all up).  Actually discovered it was supposed to be a 1km jog between the 5km and 3km which may explain how dodgy I felt all afternoon.

3km warm up then into it.  Felt OK on the 5km trying to find a rhythm (16:43) but was desperately clock-watching on the 3km (9:55).  Managed to raise a bit for the 1km in 3:10.  All up 10km in 34:13 - in the heat wearing a black T-Shirt.  

To be honest this afternoon I felt crap.  Very dodgy stomach which took a couple of Coopers Pale Ales to calm down.  Can't tell whether it's a low lying bug (which the kids have have had recently) or just overdoing it.  But Barts said he felt similarly rooted.  We ran the whole thing together.

16km all up.

Top news this evening with my London Marathon entry finally being confirmed:

Mellow Melbourne

Well, I thought Perth was good.  Melbourne was even better.  Given I had another 20km on the plan and didn't want to run laps of the Tan I just followed the Yarra Trail up the river from my hotel on Collins Street.  Got beyond Hawthorn at 10km where the tow path was incredibly picturesque (I think I would like to live in Kew/Hawthorn if I moved to Melbourne - but maybe that's like saying I would like to live in Vaucluse if I moved to Sydney).  Turned and returned.

If I thought I saw plenty of cyclists by the Swan River, I saw even more by the Yarra.  Some of them looked like Strava Psychos - gunning around corners not giving a toss about who might be coming the other direction.

Quicker again for the 20km today at 4:13's and I think the legs are returning to normal.

Perfect Perth

The three hour time difference makes it very easy to wake up at 5am so I was on the road by 6am.  Or I should say on the path.  Hit a cycle/walkway on the Swan River and headed to the coast.  Passed a gazillion cyclists but it was perfect, flat running on a beautiful early morning.

Legs still tired to start with but eased into the run and picked up the pace towards the end feeling great.  All up 20km averaging 4:16's.

Monday morning longish

Sunday was a rest.  Mentioned to Gary on Sunday that the pace on Saturday was fine but needed some more mileage to address the stiffening legs towards the end.  He responded with 2 hours scheduled for this morning.

26km running to work with North Head thrown in.  Plenty of hills and my legs were smashed for the final 10km.  4:47 average so very easy.

Saturday long tempo

Ok, this was the big session pre-London.  Drove up to find a good crowd of Barts, Neil, Robin Vonk, Scotty, Macca, Eoin and the Cap'n all killing about.  Did a 3km warm up and then (eventually) into it.  Everyone was doing something different - Neil was doing 3 x 7.5km, Scotty as long as he could last, Robin 20km, Macca and Eoin 25km with just Barts and me doing the full 27km. Jamie also jumped into for a solid 10km and did his bit at the front.

First 10km was fine averaging 3:33's.  Middle 7km picked up a but averaging 3:30's.  Barts was strong at this point (4th lap of 6) really pushing on and barking orders at me to keep up.  Definitely had to concentrate in order to do so but managed ok.  Last 10km averaged 3:27's and could feel my legs stiffening a bit towards the end.  But very happy to average 3:30's on an undulating course.

3km warm up and down for 33km all up.

Friday jog

8km early doors to Shelly Beach and back.  Very easy, contemplating the session tomorrow.

111km for week.

Nice recovery

10km very easy around the City with Renaud, Jerome and Steve.  Great blokes all.  

Felt better after than before.  4:47's.

Chafing

Well I told Quentin and Lewis on the run today that when I'm on the start line in London I'll remember runs like this morning as the ones which get you over the line.  Pissing down with rain and pitch black until we got up to North Head.  Was mighty relieved to have their company.

All up 20km in 4:27's.  Felt pretty good this morning.  But the rain made my short sodden and resulted in some nasty inner thigh chafing.  Put some cream on post-bath which looked like pure animal fat. Nice.

79 continuous with Barts in the Rain

15 easy, 22 hard, 5 easy, 22 Fartlek (1,2,3,4,3,2,1) and 15 easy.

Was supposed to do it at 6am with Lewis but I was still in my beauty sleep at that time.  Did the 15 before HuRTS start time (well, a bit late but Timmy was nice enough hold the crowd for me) then we were off.  Was lucky enough to have Barts in the group who was happy to do my session.  

Tempo felt arduous (3:27's) and the Fartlek felt better (3:28's).  Barts a support throughout. 

All up 20.15km in the 79mins (3:55's).  Solid.

Had a full house in the evening for B&B where the gossip was in full flow and Birchy showed his true colours.

 

Easy Monday

13.5km very easy around the wharves with Elle, Jacqueline, TKS, Jerome et al but finished off running the final few km with an Irishman called Jim who I've not met before.  Nice chap.  Makes a change.