Breathing through a straw

Met up with Barts.  3km warm up around Mrs Macs Chair.  Session was 6 x 1min hills then straight into 10mins hard.  Couldn't find a hill long enough so we did 10 x Domain hills followed by a Mrs Macs loop.

Hills went fine with the legs feeling pretty good and getting into a good rhythm but could only manage to breathe shallowly due to the ribs hurting.  Then straight into the tempo, 3:11 first km was good with Barts just behind, he catches me at Mrs Macs then pull ahead a bit up the hills but the legs were dead and my stomach was sore due to breathing shallowly.  9:40 for the Gate to Gate loop.  Not bad in the circumstances but need to sort out the ribs to give JPMorgan a good crack.

3km cool down.

Girls this am.  Another 120km of commuting for sport.

Thursday

Aborted run home with my ribs too sore. Picked up a beer injury on Tuesday evening.  Just couldn't breathe properly.

Melbourne Cup session

With the race that stops a productive afternoon on today, got out early with Darren and Erika for 12x500m on The Nolans path off a rolling 3mins.  Actually bumped into Jared for the warm up and cool down but he was doing a faster session on the grass.

First 3 reps were torture as they always are at 6.15am.  Rep 3 was a 1:32 which produced an expletive.  All the others were 1:30 apart from the last two in 1:29.  Very happy with that as I felt good this morning.  Nice and lactic over the final two reps which showed I judged them right.

14km all up.

Put your money on Jameka.  You heard it from me first.

Monday cruising

Jog home.  With a session in the morning took it as easy as I possibly could.  1:08:47.  Next year when I up the mileage this will be become a regular commute so 1:08:47 is the easy jog benchmark.

Sunday's are the best

Especially now we're properly in Spring. Lovely weather, would have had a dip in the ocean but for a breakfast date with Macca, Ben and the Cap'n at 8.15am at the Grumporio.  But now they know my name they shall henceforth be known as the Happyorio. 

2 hours this am (and 3mins) covering 27km.  Did the usual route in reverse but finishing at the house before grabbing the bike to breakfast.  Erika and I had a bit of an OCD moment when Toby and Lewis suggested reversing the normal route.  Took about 5km to adjust.  I was tired after yesterday's session (I always struggle backing up 12 hours later) but the company was great.

These are lifesavers:

Saturday 5km tempo

Couldn't get out to Parkrun due to the busiest kid schedule ever.  One drop off for Duke of Edinburgh weekend away, 2 drop offs and pick-ups for sport (Avalon and Wahroongah - just to make life easy) plus 3 separate parties.  I've covered 200km in the car today.  Eventually got out at 5pm so did 4km warm up then 5km hard (2 loops of golf course again) with the same cool down.

Started and finished at the corner of Quirk and Balgowlah Rd thinking there was a 2 loop Strava segment that covered that section but it wasn't picked up.  Went out hard which was tough as the first 400m is an incline to the clubhouse. So your legs are cooked from then.  3:08, 3:16 then the hills clocking 8:03 for the first lap before a 3:22, 3:17 and 3:13 (8:15 second lap for 16:18 all up).

My PB is 16:17 set back in March when in peak form before London.  But back then I ran 8:08 and 8:09 so much more even split.  In short, I'm in good but not great form.

Friday solo

Missed the group (again) so did the usual variation of the wharves adding some botanical garden hills at the end.  13.5km in 4:36's.  

Wednesday sort of MLR

Does 17km count as an MLR?  I think it has to be 18km to be an MLR.  Just like a long run has to be 26km.  I don't think Timmy's done an official long run in 3 years.

Was late for the group (work too busy again) but bumped into Jimmy early doors around the Opera House so did the rest with him which made it much more enjoyable.  Finished with the usual 4 hills up the Domain.  Felt sore and tired to start after the previous night's session but better at the end.  17km all up in 4:40's.

Another early morning shopping trip (6.20am) this am to get the kids packed lunch food and dinner.  No-one in the shops at that time which makes it dead quick.  But got home to discover Billy had scoffed all the Arnotts Premium Choc Chip cookies last night which sent Claudia into tears, so had to improvise with some jam sponge.  Wish I had packed lunches like this when I was a kid.

Decided to run Berlin Marathon next year so sent a HuRTS email out looking for support..

Tuesday ES Marks

Usual jog there with the achilles and bruised foot feeling much better (achilles as good as it's been in weeks).

Just Benny this evening and when he said 5 x broken miles off a rolling 6:30 I thought he was describing his own set, not mine.  Different broken miles this time being 400m hard, 200m float, 400m hard, 200m float, 400m hard.  Everyone was doing slightly different variations with Hamish running 4 at even pace and Neil doing 4 broken versions with me.

Hamish was running well and ahead on each rep, pulling ahead on my floats.  Did the first rep in 5:03 chasing him and I was cooked from then.  Wanted to pull the pin after rep two and was conjuring up all manner of excuses to explain to Benny.  But then after rep 3 you've broken the back and, even though I was getting lactic, managed to finish them all going 5:08, 5:12, 5:12, 5:13.  Not bad in retrospect but at the time it was sheer hell - mentally one of the toughest sessions I've had to endure.  8km of running all up at 3:10-3:15 pace with few rests.  But the body is feeling in good shape.

15km all up including cool down.

15 days to go.

Have got kids pack lunch prep down to 30 mins.  They now think my packed lunches are the best ever.  I find that buying bouncy white bread, Jatz and Arnotts Premium Choc Chip cookies works a treat.

Monday

Bizarre.

Late to start so met the squad at the Opera House.  Good crowd running with Kanser, Hoey, Worswick, Brothers Branigan & Co.  Saw some girl looking as though she was shooting a porn film around the wharves.  I kid you not.  Caught on her the way back but she was wearing a bikini by this stage.

Ended with some hills at the Domain.  15km in 4:41's.

Sore Sunday

Great night at the Steyne and Ashiana's last night with about 18 of us at the Steyne and a dozen for the curry.  Nice to see Emma and Nathan out.  All was going great until I tripped down the stairs exiting Ashiana's and turned my ankle, complaining like a sook.

Took some Voltaren this morning and managed to get out late arvo for various loops of Manly from the house which involved stops at home at pre-determined intervals in order to cook the roast dinner.  Just about worked although ran out of time for gravy.  Managed exactly 27km in the 2 hours (4:27's).  Have to say, it's a struggle without Kirst.  Haven't had a moment's rest today.

Foot:

Check out the edges on the lawn:

Some amazing times at Burnie 10 this morning, looks like Australia's fastest ever 10km.  Also looks like various people (Harry Summers, Hugh Williams in particular) blew up trying to stick with the pace:

JP Morgan session

Kids sport this morning so got out at lunch for Tiger's favourite JPMorgan session.  Basically 6 x 1min hills then straight into 15mins hard.  It's designed to replicate running up that bloody hill in Centennial at the start of JPMorgan before trying to get into a fast pace.

Did a 4km warm up to Suwarrow Street then straight in.  6 hills is just enough to soften the legs.  I was keen not to recover too much after the hills as you lose the benefit of the session so jogged straight back down and across the road and straight into 2 laps of the Golf Course loop.

Decided anything under 17mins would be ok so aimed for 8:20 for the first lap (3:20 pace). Started well with a 3:13 but then it started to hurt running up the rise in Kenneth Rd into a slight wind.  Bit of respite after passing the clubhouse and was chuffed to see 8:14 for the first lap.  It's then just a case of digging in and holding on.  Passed the Cap'n outside Jamie's  house as it was really starting to hurt but finished well for 16:39.9 for the 5km.

Very happy with that, albeit buggered. Will do me the world of good.  4km cool down for 16km all up.

18 days to go.

Thursday How do I do it

Ok, sounds like a bit of an Enda headline but struggling a bit at the mo with Kirst heading off to the UK (with Bec) with me to look after Billy, Charlie, Mags and Claudie for 2 weeks.  Spent 1.5hours on lunch boxes this am. How the hell was I to know Claudia only ate salami and not ham and Mags preferred apples to blueberries. A friggin nightmare.

Got out at lunch during a manic day (did I mention I was busy) to join the back of HuRTS mid-set so ran with Timmy for a bit before jogging around before rejoining Stoke's finest for a jog back.  11km all up  in 4:41's.  

20 days to go.

Wednesday team

Big crowd for a Wednesday run which we did up to Centennial rather than the usual wharves.  Love getting out there as you feel as though you're out of the City. Great crowd in Timmy, Jac, Hoey, Brendon, Renee, Paulie H, Wongie, Strom, the Brothers Branagan and a load of others taking part.  Big discussion on the relative quality of the running blogs on the market.  Of course I kept quiet as holder of the most long established and respected blog, listening to Timmy (News of The World editor's cutting room floor) and Hoey (snooze-fest central) bloggers fighting it out.

12.5km in an hour.

Flushing out the DOMS

Popped down to HuRTS, not intending to run hard, but just for a social run.  Turned out there was no session on the calendar so after many fraught emails I set a 35min fartlek at 7, 6, 5, 4, 3, 2, 1mins off 1min jog.  Turns out to be more of a 35min tempo than anything else, particularly after you hit 20mins having only had 2mins jog.  But keeps the pace up the whole way with increasing breaks after shorter efforts.

Great turnout on a beautiful day with Scotty, Barts, Crossy, J-Fen, Brendon, Jerome & co all upfront with Enda, Birchy, Timmy and Taffy all showing up from the HuRT Squad Social Set.

Ran with Timmy most of the way averaging 3:51 by the end of my 35mins.  Legs not too bad at all.  I think given all the bludging I was doing on Sunday into the wind meant I didn't kill myself too much.  Cold has started to clear up too.

3 weeks and 1 day to JPMorgan...

Melbourne Half - 15th in 1:14:00

Well, some races you just have to get through and tell yourself you're stronger for having competed.

Bit of a shambolic build up as I've never done Melbourne before so had no idea where to go etc.  Got funnelled into the MCG and from there it seemed to make sense.  Found the preferred start area, quick chat to Erika and then Eloise (just running for the win - no time in mind) and then we were lining up.  Took off with the likes of Brett Robinson, Ben Moreau & co feeling great for 200m until a rise up to Flinders St emerged and my legs suddenly felt like jelly.  Didn't really recover from there.

Loads came past until I eventually got into a rythmn and started to re-catch people.  Massive shout from the family at 3km which was nice.  By the end of St Kilda Rd (5km - 16:39) I was in a pack of 6 with Eloise about 50m back.  Then we hit the wind around Albert Park.  Holy crap.  It was a joke.  One by one we all tucked into behind each other, tripping over each other's heels in the process.  Eventually at the top end we turned away from the wind and I pushed on - with the group fizzling down to 3 but catching the chap in front.  Again hit the wind in the pit lane around Albert Park (10km - 34:30 - almost 18mins for that 5km!) before turning back to St Kilda Rd.  

St Kilda Rd was another joke.  Huge headwind the whole way had us sharing the lead in our group of now 4.  From here my sole aim was to: 

1. Avoid getting chicked.

2. Beat these jokers in my group.

At 17km we turn off SKR and here's the extended family again screaming their heads off so I give them a fist pump as I'm feeling pretty good having run 3:40's for the past few km while bludging into the wind.  Up the pace a bit here.  Eloise is getting too close.  Back on SKR towards Flinders St station - another huge shout from the fam and we're now on the tow-path.  Decide to attack the pedestrian street hill to drop the group and it works.  Into the G and enjoy running loop to the finish.

Feel pretty crap now having stoked the virus.  I wouldn't have run but for the fact I'd have got a reputation for pulling out post-London.  But glad I did.  

Erika had a great run to finish in just over 84.  Hoey showed his incredible endurance to hold on for a 2:32 whilst the Cap'n ran a very solid 2:46.  They were my runs of the day.

Then onto post-run drinks which lived up to expectations despite my short attendance:

Saturday in Melbourne

Woke up having taken Voltaren and the body felt fine but feeling sorry for myself with a miserable cold.  Sure I've put on weight in the past 5 weeks too.  Altogether not in the right mind space for tomorrow but what the hell.  Will give it a go just to be part of the crowd.

Did 4km with a few strides this morning with Kirst (who did 6km).  Probably the first time ever she's run further than me.

Friday shocker

Drove from Goulburn to Melbourne in 7.5hours only being stopped by the police once and clocked by a speed camera once.

Arrived having developed a cold and feeling stiff and sore.  Did 4km on some fields to loosen up.

Thursday

Busy day at work especially with Kirst picking me up at 7.30pm with the kids to start our road trip to Melbourne. Overnight stop was fixed at Goulburn.  Finally got out for 5km hard followed by 4 x 30s sprints at 6.50pm and arrived back at the office to find Kirst waiting.  Oops. Quick change then we were off.

Wednesday

7km with Elle and Jac running Corporate Cup.  

Light at the end of the tunnel

AM:  30mins to South Steyne and back.  Saw Darren and told him to take it easy.  That fella is always in a hurry.  Only ran this morning because I missed yesterday due to work.

PM:  Jog to ES Marks.  Benny had 10 x 400m off 2:15 on the cards for those doing Melbourne (me, Neil and Alex - the latter two doing the full).  First in 68s then all the rest in 66s/67s.  Pretty happy as I felt strong enough to push the home straight each time.  Jog back to CQ as Jared is sick for 15km all up and 21km for the day.  Bit too much.  Will take it very easy tomorrow.

Short Sunday

Was chatting to Charlie over the back fence in the afternoon after arriving back from Seal Rocks so arranged a short run with him.  Just to Shelley Beach and back.  Charlie was doing his running impressions on the return.  He nailed Darren but I wasn't happy with his impression of me.  Basically looked like Eric Liddell from Chariots of Fire.

Seal Rocks - MLR

Shortened long run starting the taper for Melbourne next week.  Took Voltaren last night (first in 2 weeks) as my Achilles was sore after running the session yesterday in the Kinvaras.  I'm ditching them for the Fastwiches.

Felt magic today.  One of those days when everything is flowing and you feel breathless running 4min kms.

16.5km in the 70mins (4:18's).

I always go on about the wildlife up here. Dodged a snake on the run today (looked like some sort of broad headed snake).  This morning we caught a snake eating a frog outside our cabin:

Seal Rocks - 75 continuous

Drove to Seal Rocks late on Thursday night arriving close to midnight.  Up on Friday morning dossing around on the beach.  Then in the heat of the day had my glance to get out for the 75 continuous.  15min warm up, 20min Fartlek (7 x 2min on, 1min off), 5min easy, 20min hard, 15min cool down.  On the undulating trail to Yagon and back.

Tough going in the heat and dry gravel (with my feet slipping in the Kinvaras).  Fartlek was pants but pleased with the tempo averaging 3:33's in tough conditions.  3:59 average for the 19km.

Thursday

Same as Wednesday.  Sore again.

Wednesday

10km in the evening around the City.  Feeling sore.

Tuesday

4 x broken miles down at ES Marks.  Very blowy which made life tough down the home straight.  Ran them with Alex, me pushing ahead on the km rep (about 3:05 in the wind), him catching on the 300m float then him pushing ahead on the final 300m hard.  All run between 5:12 and 5:19 (first 2 slower before Benny told us to speed up the floats).  All off a rolling 7mins (shorter than previously).

Tough old session.  15km all up.

Home Alone

So Kirst and the kids headed off to Seal Rocks at lunchtime leaving me home alone (other than Ken).  So I lay on the sofa all afternoon watching multiple episodes of Narcos before heading out (after tying Ken up) on my favourite loop with some added Mackellar hills at the end.

Felt really lacking in energy to start with (wanted to sleep all day) but got into it and enjoyed the run at the end with the legs feeling quite loose.  Got back to find Ken gone.  How he unclipped himself will remain one of life's mysteries.  But shouted his name a few times and he came bounding towards me from nowhere.

15km in 4:28's.

Narcos:

Slow and long

Usual route with in-form Scotty, out-of-form Lewis, the Streck (who I went 1-0 up on spotto), Toby, the Vonk and the Cap'n.  Slow this morning but thankfully so for me after 65km in under 48 hours.

Good news is achilles feels much better after a combo of double strength magnesium (amazing muscle tightness recovery powers) and new shoes.  OP a bit sore.  

Followed up with a bush walk with the whole family and the Cogleys up at Red Hill.  Came across this amazing user-built off-road freestyle bike track and some blokes doing amazing things on it:

Now enjoying a late arvo coffee sans kids at Ruby Lane.  I'm shagged so this is bliss:

Baxter Basix

Loop of the dam via Allambie Hill.  Officially my favourite run and what I return to when needing to find my mojo.  Bumped into Hamish Bell (didn't realise he was a Beaches man?) outside Manly Vale PS but otherwise just me and my thoughts in the late arvo.

14km in 4:23's.

Slumpity Slump

Took yesterday off so did the session today instead.  I missed last week's 79 continuous (one of the sessions I think does me the world of good) so did it today instead - from work.  Just the usual route sticking to the water's edge.  Strong winds today which made some of the fast sections really tough.

Saw Barts out there and rival Kevin Robertson - yelling out a high to both despite being in a fast section each time. A slow average on the Fartlek and tempo but still managed 20km all up (3:58's). Hopefully it does some good.

111km for the week.

Run home

After a hell of a day at work and with a sore achilles, the last thing I wanted to do was run home.  Seriously contemplated the taxi option but I'd told Maggie she had to go to run training (after a day of touch footy) so felt like a hypocrit if I pulled out.  So I plodded home.

Achilles actually felt better as the run went on and wasn't as sore as expected.  Kirst was in bed by the time I arrived (9.20pm) so this was dinner:

Struggle Double

AM:  3 loops of Nolans and Passmore.

PM:  Jogged to ES Marks.  Session was 4 laps, 3 laps then 2 laps.  Matt was doing 15 laps aiming for steady 70's.  We had to pace him around, taking a 2 lap break between each of our reps.  

I'm struggling a bit at the moment.  Before getting sick last week I was just tired but put it down to the step up to 120km weeks.  Now I feel like I'm recovering from the cold. Legs felt sluggish and I've got no bounce or enthusiasm to push each rep.

Lost touch with Matty, Keith and Jared after 1km and held on to 4:51 for the 4 lapper.  Bit better on the 3 lapper with Matt and Keith pulling ahead on the final lap.  3:36 I think.  2 lapper and held on for 500m before Alex cruised past with me finishing 2s back from the group (2:22).

Matt continues his fantastic form to run 17:39 for his 6km.  That's a 14:44 5km along the way.

Then a bit of a break before starting the 10 x 300m reps off a rolling 2mins.  I finished each rep about 10m behind the rest of the group with Jared smashing out each rep in 45s with the last in 42s. He's getting stronger by the week.  A girl from Runcrew (Abi Regan) was also putting me to shame running her reps in 47/48.  I was at least consistent with each rep at 50/51s.  Consistently mediocre.

Sat down after and my calf started cramping.  Then did a stretch and the top of my quad started cramping.  Then later did a hip flexor stretch and my abs started cramping!  So I think I need to pump in some magnesium.

Warm down for 14km all up.

Centennial wanderings

Missed the squad so headed up to Centennial solo for a loop and return.  Love heading out there as you feel as though you leave the City behind.

Bit heavy legged to start but better by end.  15km in 4:35's.

Some great results in Berlin last night.  Neil ran a fantastic 2:31 off a disrupted prep.  Craig "took it easy" (someone needs to have a word with him) for a 2:44 but run of the day was Julia Degan setting a PB in 2:42.  This from a World Champ representative who struggles to win Striders 10km.  No one transitions to the full better.

Old man trophy arrived today:

Back to Sunday usual

Smaller crowd this week with Macca, Dicky, Elle, Toby, Ben and man-of-the-moment Scotty joining me for the usual route.  Scotty has hit some great form after upping his mileage to 120kms per week post GC.  He's doing that as well as maintaining the speed sessions, and as a result ran 15:48 at Parkrun yesterday smashing my PB and doing it pretty much solo (sounds like Lewis and Matt Robbie were with him early on).  I think I'll avoid racing him for a while.

Felt fine today until about 25km when my shoulders and neck started to feel a bit achey and generally felt lethargic - just the effects of the virus flushing out I think.  This coincided with me and Scotty catching Macca and me turning to Macca and saying "I'm going to push ahead to Emporio".  About 300m later Macca runs alongside me and says "so when are you pushing ahead?".

So we got to Emporio and Macca starts explaining his decision to run the Half in Melbourne and not the full.  After about 20mins of long-winded explanations, it dawned on me that he's too worried the Cap'n would beat him if he ran the full..

Please to have got it done.  Epsom bath salts and a couple of magnesium tablets should sort out the soreness.

30km in 4:25's.

Southern Highlands

Well, the flu (bad cold really) hit and I took Wednesday off work feeling sorry for myself.  Just cold and shivery and streaming nose with a sore throat.  Started to feel better by Friday.

Down in Sutton Forest overnight Friday with Kirst.  Got up early Sat morning and ran 10km from the Peppers place in my Saucony Kinvaras.  Not sure I can use them for training (at least, my achilles would need time to adapt) but will be good for long tempos, Halfs and Marathons.  Felt good towards the end pushing the pace a bit.  4:15's.

Tuesday double?

AM:  6km to the wharf via Shelley Beach.  My first run to Shelley since the June storm.  

Have a sore throat and think in coming down with a cold so will see about training tonight..

Monday recovery

Just an easy run home from work at the end of the day.  66mins (4:45's).  I think I've finally found the shortest route home:

Sydney Half - pacing

Set the alarm for the ungodly hour of 4:30am.  This gave me 10mins to wash, dress, put lenses in, eat banana and drink large glass of water.  Then out to Bike Addiction to get a lift from Hamish.  Picked up Macca and Darren on the way and then into Macca's office in North Sydney where Darren decided to avail himself of the employees toiletries.

Down to the start line to pick up the pacing flag where I met Timmy and Muz. Here we are, bleary eyed, at 5.50am:

Treated like royalty at the start line and we're off.  Run the uphill section (such a crap start to this race - only the Sun Run ranks worse and that race is a joke) and I do a 3:40 thinking "this isn't going to be fun".  Find a group including LJ and J-Fen and can see Muz just ahead so all is good.  Suddenly you run down off the bridge and we're flying, running a km split of 3:30 feeling fantastic.  See the leaders switching back and The Vonk looks good followed by Hamish Mc and Alex and then Macca.  Then on Cahill Expressway I hear someone swearing loudly in front and Muz has pulled up lame - his calf blowing from protecting his  achilles.

The next few km I'm running with Burkey at the front of a group of about 10 and we starting clipping off the kms regularly at an even pace.  Here we are through Hyde Park:

The group in front falls apart a bit and we catch Eoin at 10km (37:30) with Darren up ahead.  Catch Darren in Pyrmont at 13km and get a good luck at the runners here due to the switchbacks.  Vlad is going well, Renee is having a cracker of a run but LJ is having an off day.

The group is still holding together and in shouting at anyone threatening to drop off.  I was worrying about the hills on the flyovers at Darling Harbour but they divert you around the water's edge so that it's a great - flat - final 7km.  Catch Brendon F at 16km and from here it's just encouraging the group to hold together.

Darren and David from Clutz start to pick up the pace at 17km finishing very strongly.  By 20km I can see the group is going to make it so drop back a bit to encourage those behind.  First Hamish (coming home strong) then Marc Ashworth and others.  We're in the final finish chute now and there's an Indian chap who's struggling but on the cusp of making it.  I'm screaming at him (to the amusement of the crowd) and he musters a sprint to get through with 3s to spare.  And the fella is in tears and comes over to say thank you after. I was welling up.

A great run.  I like the course although a few too many switchbacks to be fast.  Some great performances out there with Marc, Darren and Brendon all doing fantastically to go under 80 for the first time.  But run of the day to Renee in 83:36.  She just gets better and better.  Take a look at the Striders website and see how high that places her on the Striders Half Marathon Ladder.

Will try to race this next year.

Parkrun

Old Man v 800m man.  Jogged to Curl Curl to see Jared warming up and a few other familiar faces including the Cap'n and Pete W.  Had a chat and found out Jared had instructions to run the first 3km in 9:30 and then "feel the pain".  So my morning was set from that.

Off we go and Jared shoots off looking like he's cruising while I take 2 strides for every one of his.  Through 1km in 3:02 - holy crap.  I push on a bit through 2km in 6:12 and then 3km in 9:32 and he's starting to breathe hard.  I gap him up the hill but I'm cooked here too.  Get home feeling uncomfortable in 16:07.  Smashed by that first km.  Strava said I set a personal record for the first half, but was 17s slower than my record on the second half.  That says it all.

The Cap'n is showing some form to finish 3rd in 17:16.  Jogged home with him for 11km all up.

Interesting day

AM:  6.5km with 3 loops of Nolans and Passmore on the grass.  Did it because my achilles was still sore.  Not sure why I haven't been doing it before as, after the first lap (watching some young chick pone me) I felt great.

Lunch:  Most disappointing HuRTS turnout in a long time. Only about 10 people today.  If others continue to organise their own sessions to suit themselves - and encourage others within the squad to join them- then the HuRT Squad will disintegrate.

Did a shortened version of the Timmy Hills and Tempo set with 12mins of hills and a 3km tempo being just one loop of Mrs Macs.  Fats and Mikey L were pushing the hills with me barely hanging on before putting in a late effort.  This was token given Fats was doing the full 20mins.  Then into the tempo where I gave it a shot with Mikey L before struggling on the hills before Darren Moyle and Tongey brought me home in 9:36 (3:20's).  Followed by a 4.5km cool down solo.  

The squad is 10 years old this month but needs a lease of life.  My recent turnout has not assisted.

MLR

Achilles a bit tight again so decided against a hilly run to work and instead did a lunchtime MLR with Hoey and BK ending with another 4 x Domain carpark hills.  18km in a slow 4:45's.

Tired at the moment but sick of saying that so will bore you with my work day instead.  6 coffees (3 piccolos, 1 latte and 2 flat whites), 4 meetings, 1 shirt pick-up, usual pasta salad and quiche plus fizzy water and small muffin from Delisse for lunch (oops, forgot wallet and they gave it to me on credit but promised I'd return and have just realised I didn't), probably 15 phone calls, probably 150 emails, 1 new instruction, 1 interview (nice bloke, we'll probably make him an offer) and did a small amount of what the average person might call 'law'.

Plodtastic

AM:  6+km in the early morn before brekkie with Kirst at Emporio.  Achilles tight.  Plod plod plod.

PM:  5km jog to ES Marks from work to be met by Coach Ben saying it was "12x400m with 200m float - with Matty", which basically translated as 17 and a half laps solo trying to avoid being lapped by Matt.  Nice.  

Ran 23:08 in total for the 7km (3:18's) with the 400's in 74/75 and the 200's in 44/45.  Hard work solo and legs felt heavy the whole way.  Gary told me to run lighter at one point but I couldn't tonight.  Managed to avoid being lapped by 5s!  Matty ran 22:00. 

3km warm down around the track with a further 2km from Jared's to the Wharf.  He is getting fitter rapidly every week, running his 1km reps in 2:50 then 2:40 tonight before 300's in 44s.  He's doing Parkrun on Sat and I reckon if I turn up I'll need to be 20s ahead at 4km to beat him.

23km all up for the day.

Monday bloody Monday

Just an easy 17km with the squad which included some hills at the end (Domain car park).  Ended up running with this nice chap from Clayton Utz at the end who told me that stories of my summer clerk interview style ("5km does not make you a long distance runner") was doing the rounds.

Easy loosener

Very easy untimed run around the Allambie Hill route.  Really enjoyed it.

Birthday pressie

Just the same old long run with Barts, Craig, Macca, CT, the Vonk and Elle.  Very tired after last night's session so I was happy enough just to drag myself around.  Barts had had a few beers the night before so he hung back with Elle and myself towards the end.

Elle going great with another 37km run in the bag at 4:30 pace.  She should smash 3 hours at Melbourne at this rate.

Friday the new Thursday

Had the day off work today to go clothes shopping with Kirst for my birthday tomorrow.  I think it was more a treat for her than me.  But it meant I could rest yesterday which was important as I was very sore and tired.  Today was much better:

AM:  6km easy along the beach bumping into Mrs Cap'n.

PM:  2km warm up then continuous 10km - 3km hard, 500m jog, 3km Fartlek (7 x 300m with 150m float), 500m jog then 3km hard.  First 3km hard in 10:09, hard to tell Fartlek 3km pace due to the 500m jog but it was roughly the same, then final 3km hard in 9:56.  All around the paths of Nolans and Passmore dodging the Friday night touch footy teams (including Mags and Charlie).

Pushed it, felt OK, all up 10k in 34:31 which is solid. I just run different in my flats.

2km warm down for 14km, 20km for the day and 120km for the week including some solid sessions.  Tough week.

Wednesday MLR

Hilly route in via Manly Vale PS (horned by Chris Yates) and North Balgowlah.  18.5km in 4:43's, just getting it done. 

Tuesday double day killer

AM:  30 mins easy to South Steyne and back seeing Q, Erika and the Cap'n along the way.  Little more than a shuffle  at just over 6km.

PM:  Jogged to ES Marks from work then borrowed Gary's flats (more comfy than mine, might start investing in New Balances) before being told the session - 2km hard followed by 10x400m.  Told Jared and I were to lead the 2km in 70's, with Matt and Keith doing 4km.  Decided to lead the first lap as I honestly couldn't see myself holding that pace for more than 1.  We went through in 70, 2:22, 3:33, 4:45 then finished in 5:56.  Km split in 2:57.

Was pretty rooted after that but got a fair break before the 400's started.  I just watched on as the rest of the squad are considerably better at running 400 reps than me. Jared floats around making 63's look like a jog while Alex R opens up making 66's a stroll.  I was happy to keep them all at 68s, with reps 7 and 8 at 69s when I was really struggling.

Absolutely knackered at the end rolling around on the track for a good 5mins.  Haven't felt that tired from a session in years.  2km warm down around the track then a 2km jog from Jared's to Manly Wharf for 15km all up and 21km for the day.

Have to point out how well Matt Hudson is running.  An 11:50 4km followed by 10 400's in 63 with the last in 60 flat.  He was flying.

Monday recovery

Meeting at lunch so snuck out in the late afternoon for an easy recovery run.  Headed up to Centennial to feel as though I was out of the City, always like that loop.

13.5km with the body feeling sore and tired.  But better for the leg stretcher.  4:36's.

Fathers Day

Dragged my ass around the usual route with Macca, Darren, the Cap'n, Dicky, Elle, Craig, Lewis, Scotty and Ben.  Survival mode this morning.  But a brekkie burrito wrap in Troubador and a few beers in the arvo at 4 Pines with Darren, Erika, Macca and Birchy made everything a lot better.

Striders North Head - 1st in 32:53

Well, as a Fathers Day present I insisted on the whole family coming to support this morning.  And it's a good job they did, as I reckon I only won it because they were there.

Nice long warm up having arrived early and saw a good crowd on the start line, albeit with Barts and CT running 3:30's as part of a long run and Neil just testing himself out following illness and injury.  But loads others too including front runners Scotty, the Vonk and Lewis along with Macca, J-Fen, Mike L, Brendon, Streck, Birchy, the Cap'n, Craig, Binfield, Darren and, from the ladies, Erika, Elle and Renee.

Started off heading to the front and soon became aware there was a group of 3 of us after the first km - Scotty, the Vonk and myself.  The Vonk headed to the front in the 2nd km claiming it was for a photo opportunity.  Otherwise I would lead other than when we came to a hill where I sensed Scotty was testing us out.  Tried to keep the pace honest as I knew that was my best chance of breaking away before the young 'uns beat me in a sprint.

5km in 16:20 but sounds like the pace was fairly consistent and we were slowed by the wind.  Up the false flat in the 6th km and Scotty again applies the pressure.  Get to the car park for the final time and I sense the Vonk is dropping a bit so try to push the hill at 8km but it's into the wind and, in any case, Scotty has the same idea.  Again, push along the long straight knowing I have to give it one final shot only for Scotty to come past almost apologetically for not taking the wind.  Is he taking the piss?!  Pretty much consign myself to 2nd at that stage.

But, after 9km heading towards the stone arch for the final time I sense I've got a couple of yards so turn the hairpin and give it my all, also knowing the kids and Kirst are standing at the water stop 300m up the road.  Can't let him come past now so just concentrate on form and give it everything.

Cross the line and I'm buggered.  That really hurt.  Didn't feel bouncy at all today, was a slog the whole way.  Maybe due to a bigger workload this week or just on a down cycle post C2S.

Watch as Binfield comes through in 4th marking a successful return to form and Lewis just behind.  Need to have a word with Lewis, he should really be jostling with Scotty and myself given his training form.  Barts, the 35min pacer, leaves poor old J-Fen for dead in the final km so that J-Fen cross the line solo with Elvis legs in 35:01.  Seriously, I've only seen one pacer worse than him but she wasn't present this morning.

Easy warm down with the crew then over with dozens to Emporio, ground central for runners' brekkie.

Scotty dishing out some punishment:

The crew's warm down, sorry cool down:

Hardcore posse

Little bit of rain and Sydney runs for cover.  Seriously, this is the pussiest city on earth.

Just Enda, Renee and Hipster Chris (the irony!) joining in today.  Just a very easy 7km for me before the race tomorrow.

115km for the week, building up from 70 then 90 post C2S.

HuRTS 5 x 1km

Not quite the Tiger's session but not far off and when I don't run in the am and HuRTS is on offer, I can't turn it down.

Great crowd today with the promise of Timmy's cones, even if we were entertained by Reg Bartley's poorer cousin.  Barts (looking like Mike Teevee), Q, Jerome, Andy, Brendon, Timmy, the Whorswick, Erika (bravely surviving group 1), Elle, Renee, amongst loads more.  Felt a bit tired jogging over but after one rep the aches are largely forgotten.

Ran with Q for all 5 with Barts just behind.  Times went 3:04, 3:04, 3:01, 2:59 and 2:55.  In truth I felt the last couple a lot battling with Q.  But another solid set of speed done.

Long warm down with Q and Barts for 13km all up.

The warm down:

Tired MLR

Always tough backing up in the am after a track session the night before.  A 5:43 first km was testament to that.  Met Erika, Ben, Lewis, Vonky and the Cap'n at the usual spot but only the first 2 wanted anything to do with Allambie Hill.  

We hauled our asses around and enjoyed feeling like we're in the bush on a work day morning.  All up 17.4km in 1:25:26 (4:55's).  Had to work the final few km to get the average under 5min kms..

10 YEARS OF BLOGGING!

Yes, that's right, the Blog is 10 years old today.  Strange to think that Twitter had just been founded, no-one but University geeks had Facebook and You-Tube was a start-up.  And this blog has seen it all.  It's past its hey-day for sure, as Strava tends to be a more immediate source (and better detail) of running activities.  So I may retire it soon.  But for now:

AM:  30min plod along the beachfront looking like Jared Tallent.  Really couldn't get going this morning.  But beautiful weather and straight out to Emporio with Kirst after for bacon & eggs.

PM:  Jogged over to ES Marks wearing way too much gear and sweating like a pig to arrive and find Gary asking me how long I'll take to get ready (the squad are about to start).  Strip off, do a few strides and realise that with the attendees the squad is looking pretty quality these days.  Benny Saint is acting as timekeeper, Matt Hudson (29min 10km guy) is smashing out shorter reps while I watch Keith Mc and Jared West (1:46 800m man) float off in front of me.  Session was 2 x 1600m, 2 x 800m and 2 x 400m all off 2min rests.  So to be run hard.

Was pretty much solo on the first 1600m in 4:53.  Second one Jared blew a fuse (just back from long achilles lay off) so went past him at 1km, but with him tagging behind, to run 4:51.  Then the 800's which I ran with Keith in 2:19 each.   The rests were allowing enough recovery to attack each rep and so the 400's were in 63 and 64, going lactic on the final 100m with Alex R breezing past.

Great session, real speed sharpener.

Monday HuRTS

And what a crowd it was with Timmy showing up, Elle, Erika, LFC, TKS, JW, the Brothers Branigan and countless others. 16.5km easy in 1:17 (4:38's).

Laura Muir

Sunday was a lazy morning before heading out towards twilight for an easy hour.  Best part of the day and enjoyed a loop of the dam via Allambie Road.  13.5km averaging 4:20's.

A fantastic 1500m by Laura Muir at the Paris DL.  Just used her strength to run away from the field (including Olympic champ Kipyegon) and finish 2s clear smashing the British record.  Why didn't she take control and do this in Rio?!

https://m.youtube.com/watch?v=ReJTaDi1SI8

Sat long 'un

Another good turn out on a Saturday morning with Barts back, Macca on fire again, Craig, Vonky, CT, Scotty, first timer Bruce and NOTB's finest Elle even joining us.

After my customary 5:30 first km, Macca hit the front and it was a fairly solid pace from then.  Craig, Macca and Vonky started a fast finish after the last bubbler and I just hung on to Scotty and Barts who picked the pace up a bit.

Finished 29.5km in (I think) 4:18's but the Garmin battery performed similarly to my legs.

Our Grand Finalist!  Unfortunately a loss today and I won't be back.  Bloody hell, netball officials really like blowing their whistles.  Now got a headache.

Thursday with squad

Another manic day at work meant I missed the morning session with the Manly Hardcore and the opportunity to double up.  Managed to sneak out at lunch so joined in with the squad doing Timmy's hills plus tempo.  Had to take my mobile phone and check it constantly but at least I got a session in.

Went well on the hills managing 21 of them in the 20mins (about 58s per loop). Then into the 4.8km tempo where I pushed the whole way and got back in 15:59.  Quick check of Strava to see my previous record was 15:58!

No time for a warm down, just a photo of the squad:

Wednesday MLR

Made the controversial call to change the MLR route to a circle of the dam which had a mixed response.  Dicky jumped with glee but then got upset that no one listened to him previously when he suggested this, Erika seemed excited, Macca is fit enough to be up for anything, Ben went quiet with the OCD hitting code orange, Lewis went quiet with the OCD going into overload and the Cap'n was just grumpy.

Actually felt pretty good despite being only 12 hours since the track session and helped by really liking that loop.  It's not too "trailey" but you feel like you get out into the bush a bit.  Voltaren is holding the achilles together mind while I smash out the foam roller each evening.  Must also have done 22days of push ups by now too?  I can manage 22 straight fairly easily now.

All up 17.5km in 80mins (4:34's).

Book parade day today.  Once again Kirst has done a fantastic job.  She should be in costume design as she loves it.

Tuesday stressful double

Holy moley, the most stressful day at work in a hell of a long time.  Had to give a vote of thanks at a business lunch which was way bigger than I was expecting, then presenting at a huge pitch in the arvo.  But amongst that:

AM:  30mins covering 6.2km bumping into the Cap'n in the early am.  Nice.

PM:  ES Marks session chasing Keith with Jared West joining us too along with Alex, Gerald, Biggsy and the girls.  Sess was 10x400m, to which my reaction was "is that all"?  But then Gary explained the 200m float recovery was to be run in 44's (3:40 pace) so it was more a true Fartlek session.

400's were run in 72/73s and 200 floats in 44/45.  6000m all up in 19:40 (3:16 pace).

Here's Nicholas Moore showing great interest in what I had to say:

Monday with the Squad

Rare Monday run for me with the HuRT Squad but a great turn out including Elle, Renee, Darren, Super Kev, Erika, Brendans x 2 and JW.  

Got some photos from C2S.  This is me crossing the line and telling the world I'm 2-0 up on head to heads for the year with Barts.  I think the crowd appreciated it:

Balls

Tried to run but Achilles too sore. So instead I ran a Strava penis on Nolans.  Much more difficult than you would imagine.  See below:

Long run Saturday

Out in the evening at a charity ceilidh with the NOTB plus the Truscotts, so we headed out for the long run Sat am.  Big crowd of Macca, Vonky, CT, Craig, Cap'n, Hamish and Darren.  Picked the pace up after 80mins to run 5km at 3:45 pace with Craig.

Was shattered after and the Achilles was sore.  Too much on super tight calves.

Photos from the ceilidh. Somehow we all managed to get smashed:

Thursday

Pause in blogging but I've been urged back into action by LJ who was getting upset by the lack of updates.

Thursday was 20 x 1min with a 45s jog in between.  Did them on Nolans with Lewis (a long way in front), Q (less in front), Darren and Macca.  

Jog before and after for 15km I reckon.

Love this photo of LJ and Elle going stride for stride to the line at C2S:

Wednesday MLR

Left calf still super stiff but ok enough to head out for 77mins this morning (nice and slow for only 16km) with Q, Lewis, Dicky and the Cap'n.  A beautiful morning and great company. 

Tuesday

Holy moley.  Left calf feels like a rock.  If only my vice were the same.  Managed 10km with the squad, 90% of whom jogged for 45mins too.  No idea what the other 10% had ideas of.

Photo at 5km of the C2S.  Tunbridge and Davy followed me the whole race before schooling me in the final km.  I had no idea that Quentin was right in the group at that stage (I assumed it was Barts).  The fella is the fiercest competitor I know.

City to Surf - 14th in 45:28

So the big dance came around again.  Got the ferry in with the Manly crowd but I wasn't much company - too nervous and focussing on the race.  Jogged up to the new Elite area with Q (a nice new addition, particularly the easier bag drop).  A few hellos, bit of a jog and some run throughs with Q and we're lining up.  One of the issues with such a big race is how long you have to stand around waiting for the start - about 20mins in this case.  I didn't really have a race plan other than to go out hard and push the pace early.  I knew that if I was going to beat Barts I'd have to have a lead on him with a km to go as he always finishes so strongly.

So I did.  Saw Kevin Robertson ahead going down William St so I knew I wasn't totally out of control.  Passed him before the tunnel and could see the leaders (other than Harry Summers who went off at a crazy pace) not far ahead so it was quick.  Tried to work the Edgecliff Hill and stride out back down to Double Bay.  Someone shouted out 3km in 9:30 which sounded right.  Then through Rose Bay and Phil Dove is on the road screaming in his booming voice.  He says I'm 15th but can feel I'm dragging a group of 4 or 5 behind me.  I assume Barts is at the back of it as I thought I heard Phil shout at his name shortly after mine.

Then Heartbreak Hill starts.  I've done a load of hills recently so felt confident of attacking it.  Surprised at how quickly some of the runners ahead start to come back.  Towards the top I see Vlad ahead so concentrate on catching him and do so just before 8km.  He responds so just sit in behind him and relax for a bit before pushing again at the roundabout.  This is always a major landmark for me as I feel when you turn right here that you're heading for home at Bondi.  I've still got 3 or 4 runners hanging on but see Keith Mc ahead so concentrate on catching him.  Do so on the 2 nasty hills before 10km but he definitely does respond.  Then comes the huge long straight before the hill down to North Bondi.  I'm now hanging on and saying "just one more km".  Keith gives some encouragement before turning on the gas down the hill.  I just can't match that but am still with the group.  We hit North Bondi and the new finish but it still involves that nasty drag with a km to go and my legs are now cactus and I'm in serious "hanging on" mode.  But the hairpin comes, I have a quick look behind and can't see Barts anywhere.  Woo-hoo!!  So I practice my 2-0 finger salute and cross the line looking like a nutter but ecstatic.  Have to avoid Keith Mc barfing on all fours (I think only Enda knows how to kill himself more) and turn to see Nick, then Q, CT and Hoey coming over the line.  But where is Barts?  Someone says something about stomach cramps which is really disappointing for him on such a big race.

Then followed an emotional call to Kirst, and many beers in the sun chatting to the extended HuRTS family.  Times seemed a little slower this year (not sure why as I thought conditions were fine) but great runs by Bruce (49:30), Q (who never disappoints when the big races come around), Toby in 48:24, Macca in 49:01 and Elle in 55:31.  Notice how they're all from NOTB?

Love this race.  Love the atmosphere and the fact everyone shows up.  And it tests every aspect of running - speed for the first 5km, hill strength, endurance plus you have to be able to run downhills well.  

Many beers followed.  Here are some photos:

Me and Bruce:

Timmy:

The stayers:

More stayers:

Thursday keeping the legs interested

Easy 10km with a 15min Fartlek thrown in (8 x 1min in, 1min off).  Solo and around the Bot Gardens.  

Summer pumped now.

Melbourne Wed

Very easy 9km at lunch with a few hills thrown in.  Getting pumped.

Melbourne last effort

5 days to go and a final effort.  Up at 5am and in meetings all day but sneaked out at 6.30pm for a session around the Tan.  Almost gave up on it but pleased not to.

Easy jog out then changed into the flats for 5 x 3mins hard, 1min easy, 1min hard off 90s jog recovery.  Struggled slightly in the wind and dark but ended up with a rock solid session averaging 3:29 pace (7km covered) throughout despite the hills and float rests.  Sunday will be very interesting.  I reckon I'll either go great or shit.

Even managed a Tan Strava segment top 10 which must be rare given the numbers who run it:

Easy

10km easy with 4 x hills thrown in towards the end.  Flutes working well.  Nice shout from Keith Bateman on the Domain who I haven't seen in yonks.

BTW, did anyone hear anything from Neil about me deliberately omitting him from any mention yesterday?

Post Gastro

Well, got a bit of gastro late Friday.  Tried a run late Saturday and lasted 500m before giving up.  Most frustrating thing was that I was at Wolgan Valley and couldn't take advantage of the free food and booze.  

Got back home this afternoon and, feeling better, headed out for 90mins.  Felt magic after the first km, no doubt from effectively 3 days rest.  Did the Manly Dam route going home via Eastern Hill in Manly for 21.6km in 4:07's.  Passed Asian Dave in Balgowlah.  

Excited about next Sunday.  Everyone appears to be running really well - particularly Barts, Scotty, Robin and Nick Roberts.  But you can never discount CT, Quentin and Lewis.  Very difficult race to predict.

In them there mount'ns

AM:  30mins in Wentworth Falls.  Two observations.  First, it's very hilly and very traily.  I managed 4.5km in my 30mins.  Second, when in the bush, I feel the need to crap.  I'm like a bear.  A search for broad leaved bushes ensued this morning.

PM:  Feeling as though this morning didn't count, headed out at dusk in Wolgan Valley for 6km.  Got scared when a boulder started barrelling towards me, turned out to be a wombat.  Kirst reminded me of the time Warrior Charlie saved Claudia in a similar situation when camping with him in Kangaroo Valley.   

Gradually feeling better post-fever with gastro issues being the underlying problem.  Even managed 22 straight push-ups this evening!

Wednesday farked

Got up and ran to work in the freezing rain and wind.  17.5km via Manly beach. Felt shit the whole way and think I pushed myself over the edge.  Started coming down with a fever in the afternoon and was tucked up in bed with no desire for dinner by 8pm.

Fortunately, Gary had a very easy Thursday and Friday on the program - perhaps he predicted this - although he couldn't have predicted the Tuesday and Wednesday weather.

Didn't even manage my 22 push ups.  But now away with Kirst in the mountains  for the weekend for a bit of R&R.  Hopefully recover quickly for C2S which I'm pumped about.

Fun in the rain

AM:  6km very easy

PM:  Jogged to ES Marks after work.  It was pissing down.  And cold.  Wore 2 t-shirts, my milk tray thermal and a hoodie.

Turned up to find an almost deserted track but a full strength Runcrew which says a lot about the squad.  Matt, Keith, Gerald, Alex, Neil and Vlad all there.  Session was 2km + 10x400m + 2km.  Rain was so heavy it was a joke and Gary sensibly had us jogging between every rep to keep warm.  1 lap jog between each set and 200m jog between the 400's.

Stuffed up my watch on the first 2km but I'd guess 6:15.  Then every 400m rep was around 72s (with Neil going particularly well) then finished off with a 6:18 with only Matt in front which was nice.

Token warm down for 14km all up.

14 + 8 push ups tonight. Yay!

BrisVegas

Just 10km squeezed in during a late lunch hour on the Botanical Gardens/river route.  4:30's but it felt quicker.  Must be tired.

Copping a bit of grief from Charlie and Barts on my 22 push up challenge and only managing 10 in one go.  Plainly I need to do more homo-erotic muscle beach action that Charlie is partial to.  I'll aim for 11 tonight...

22 day push-up challenge

Just squeezed in 17km today up Allambie and back via Manly.  Was running along Sydney Road when some mad motorist came down a side lane and almost ran me over.  I was about to give the fool a serve when he wound his window down and it was Macca.  Plainly Timmy is paying him to try and take me out of City to Surf due to him getting cold feet on the 5mins he offered me.

4:29's today feeling much better than yesterday after an evening of pizza and hot dogs.

Have started the 22day push-up challenge today (raising awareness for the 22 ex-servicemen in the US who take their lives EVERY day as a result of PTSD - far outstripping the number who die in combat).  Holy crap.  I managed 10 + 8 + 4 with a healthy minute between each set.  Will see if that improves...

Saturday long run

The Manly Hardcore wanted to run long on Saturday and Barts was calling for a fast finish. Great turn out with Barts, Macca, Craig, Vonky, CT, Scotty, Ray, Toby, Ben and myself all in.  I tentatively planned to join them in upping the pace but decided early on I wasn't up for it.

Dragged my ass home with Ben feeling sorry for myself and wondering why I was feeling that way.  It's been a 113km week with lots of hills but didn't really explain feeling so flat.  Later realised I'd had no carbs the day before.  Grilled chicken and salad in the evening, a quiche at lunch and Mafia Eggs from Belgrave Cartel in the morning.  I'm pretty sensitive to nutrition these days and sure that didn't help.  Need a good Spag Bol before a long run.

Ended up with 29.2km averaging 4:26's.

Friday

8-9km jog around the city.  Much better at end than beginning.  

Thursday HuRTS

Just watched the Obama speech at the DNC.  If he is not the best public speaker of all time then I don't know who is.  Spine tingling stuff.

Did a 5km warm up then met the HuRT Squad at the Park Hyatt and changed into my flats.  No Barts, Q, CT, Hoey, Nicky R or Crossy so I was solo up front today.  Decided to give it a crack in any case.  We split into 2 groups and ran off a rolling 8:30.  My rep times were:

6:13, 6:11, 6:14, 6:12

Nice and consistent but felt very bouncy and good on the first 2 reps but, to be honest, my legs started to feel dead half way through rep 3 so it was a case of just concentrating on form and turning them over.

5km warm down with Andy for 18kmmall up.

All the talk is on Timmy's form and his new found hill-climbing ability.  And now he's in the red centre running a marathon.  What the hell is going on?!

Hilly MLR

A run to work, wanted to do 20km so planned on a loop around Manly Dam before heading in.  Thought Allambie Rd would make it too far so decided on running past Gleeso's house, Manly Vale School, the Manly Dam trail up to Seaforth Oval and then in. 

However, got to Balgowlah RSL and realised I was going to be too short so decided on a "short loop" around Clontarf to make up the distance.  This short loop turned out to be the hardest 3km of the run.  Clontarf is the hilliest suburb out there.  It's also huge.  Plainly there are more wankers North of the Spit Bridge than I had thought.

Got tired near the Harbour Bridge but held on for 21+km averaging 4:29's.

I'm a big fan of the mid-week 20, 20, 20 if the body can stomach it.

All went wrong Tuesday

First missed morning run so did 10km at lunch with Hoey.

Then, missed ES Marks in the evening due to work commitments so sneaked out at 7.30pm for a loop of the city including 4 x Pottinger hills to the HofW then 3 x Argyle/Observatory Hills.  The latter were much harder.

11km all up.

So bitsy training but got some kms in.

Monday

Home. Felt very bouncy. Quick hello to Matt running the opposite direction on the coat hanger.  Attacked the hills and took Banksy's Strava segment up Spit Hill.  Didn't realise it starts at the South end of Spit Bridge though so there's more in it.  He'll be aiming to take it back later this week...

15.2km in 4:20's.

Sunday

Hilly 29km solo after missing the lads due to Maggsies soccer.  Felt good and went quite well (4:24's) which wasn't bad considering the 380m of elevation.

Friday plod

Hungover 11km with Big Jim.  A question of just getting through it.

12 x 500m

Pitch black, pissing rain. What the hell am I doing heading out for a warm-up at 5:50am?  Did 4km knowing I had to get a bit of blood flow in the legs before attempting 500m reps.  

Wasn't surprised to see the dedicated Lewis waiting to start but was to see Ben and Charlie lining up in the conditions.  Off we went with me just trying to hold on to Lewis.  I think the 500m marked out was a bit long (perhaps 3s) but we just ran the same consistent length.  Agreed with Lewis that we would each lead alternate reps which I find is a much easier way to get through them - you can turn off while you're following and just be dragged through.  Seems as though I nominated him to lead the reps into the wind though!

All reps 1:33-1:34 with the last at 1:28.  Solid session.  Legs comfortably numb now.

5km warm down (bumping into Macca) for 16km all up.

Wednesday miserable MLR

Pissing with rain.  The beautiful weather on our return has come to an immediate halt.  Up (jet-lagged) at 5am again so decided just to get it over and done with and meet the Manly crowd.  But where the bloody hell were they?  No Cap'n or Lewis.  Fortunately bumped into Q on Manly beach so ran and chatted with him.

16.1km including 4 Oliver St hills.  Dead slow - I was knackered from last night. Achilles fine but OP giving me a bit of gyp.

Tuesday double

AM:  9km easy with Justin and Jamie along the beach and around the golf course.  

PM:  Jogged to ES Marks after work.  4km hard in 12:24.  Just sat behind Alex R for the first 7 laps until Gary shouted to go ahead.  Then started catching Keith Mc on the final lap finishing just behind.  Felt pretty good.  

Then a bit of a rest before 200m fast, 200m jog x 6.  I may be able to hold on for 4km but I'm woeful at sprinting, being about 10-15m behind Alex, the McPhersons and Matt for each rep.  Basically my 200m reps are run at the same pace as my 4km rep.  I think only Neil P has a worse conversion.

13km all up.

Back in Syd

Easy 10km around the City solo flushing out the jet-lagged legs.  Nice to be back and a lovely day.

Final day

Head back this arvo so set off at 7am for a long run.  Much more pleasant this morning only at 29C.  Headed straight down the Pinellas Trail for 13.5km then returned.  Felt great this morning and ended up averaging 4:13's.  Finally seem to have acclimatised.

Must say the Yanks are really friendly.  3 of them stopped to talk to me this morning - 2 on bikes and 1 at a water stop.  One of them passed on a bike and shouted out "wow, you must be running at 6:30 pace!" and sure enough I'd just done a 4:03 km (6:31 mile) so he knew his stuff.

Headed out after the run to an old-school diner for brekkie where I had the "Country Skillet" which consisted of loads of stuff covered in sausage gravy (essentially lard with sausage bits in it).  Couldn't think of a better long-run recovery meal.

Florida has been much better than I expected.

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.