There's always something....

...to make things uncomfortable. 14km run into work. Very easy pace. Cool conditions, no wind and slight drizzle would have made for a very pleasant run but I picked too much nail off my big toe last night and the rest of the nail seems now to be in-growing. From Spit Juntion onwards, any downhill section was very painful.

28:06 at Spit Junction, 59:17 all up. I may be struggling in my speed sessions but keeping a steady pace in these longer runs is becoming much easier.

Pain in the Domain

Big crowd today to help push things along in hot conditions. Keith Bateman turned up, along with Durante and Dave from MBL. Led out far too quickly again, but that didn't slow down the reps. Pushed all of the initial ones, and just failed to catch Dave on the Farm Cove rep for a 1:59. 25:42 all up - second fastest ever in hot conditions. Struggled over the final two reps.

7km all up including the warm down.

Warm but breezy

Head out at lunchtime for the Balls Head loop as the weather looked so nice out of the window this morning. Felt quite light on my feet which was encouraging after the long run yesterday. 26:35 at the water stop at Balls Head and 56:57 all up for the 14km. Trying to take these longer runs easier at the moment so save my energy for the fast sessions.

Longer stuff again

Sunday

Long North Head route. Quite warm but lovely conditions really. Took it very easy to start with (although I didn't necessarily intend to). 48 minutes at the stone arch. Was embarassed by the slow time so picked it up in the second half. Felt strong right through to the end so was pleased with that. 23km in 1:38:41.

Saturday

Rest. Rebecca's b'day party. Was knackered.

Sunny, warm, bit of breeze

Easy 8km to Darling Point and back with Pete to see if we could see the flipped Maserati on Bilyard Ave. No such luck, not even any pools of shattered glass. They tidy up after themselves thoroughly in those parts.

Very gentle run feeling a little tired after yesterday's session. Brings up 70km for the week which is a good return to training.

Hickson Road

5x1.2km reps along Hickson Road with strict 2 min rests.

Not much good to say about this session other than:

(a) I did it.
(b) I'm not injured.
(c) They didn't get slower.

3:48, 3:44, 3:45, 3:46, 3:43.

That is, about 7 seconds slower per rep than at my peak in November. Which suggests I'm about a minute down on my 10km times. Must have been some wind on the return reps given the times but didn't feel much out there.

In fairness, I took the first couple easily worrying about whether I would hold up for the whole session, and it was only me and Chris out there, with me chasing Chris after giving him approx. 15 seconds per rep so most were by myself. Dave and Darren Quarrel joined in the last rep - Darren seems keen to join us next week. Where hopefully I'll be quicker.

10km all up with jog there and back.

Titles are becoming tedious

14km run into work. No watch so no time but took it very easy and felt comfortable all the way as a result. About 25C with little wind.

Back to Pain

Pain in the Domain plus warmdown. About 7km. 26:04 all up but no individual split on the Farm Cove rep. Led out far too quickly such that there was little difference between the reps and the jogs in between. Met Serge for the first time who is coming back from injury and pushed the reps up until the Farm Cove rep.

First session I've felt good in for a long time so very pleasing. Don't think the Farm Cove rep was under 2 mins as the final few reps felt too comfortable.

Back to work

Sunday

Short North Head route (16km) ran in the mid-afternoon heat. Too hot, too jet-lagged and too-unfit to be comfortable. Really struggled from half-way onwards but pleased to have finished my longest run in over 3 weeks.

Monday

Darling Point standard route (8km) run at 4pm. Still struggling with the stiff achilles' despite plenty of stretching. Fairly uneventful run. Not too fast, not too slow but not too comfortable.

Back home

Wednesday

5 miles on the treadmill in Miami. 29:27. Can't run on a treadmill without pushing it.

Friday

Arrived home at around noon and ran a very easy 5km late afternoon.

Saturday

Manly route, late afternoon. No watch (still broken from Cartegena) but fairly brisk with a following wind most of the way.

Just in case anyone reads this, here are a few photos from Colombia....

Letter from Cartagena

Have spent our time equally between Geoff´s hotel in Cartagena old town and his beach house 40km up the road. On the running front, I´ve managed a 30 minute run each morning other than 3 days off. It´s very hot (30 degrees by the time I head out at 7.30am) but most of the running has been on the beach so no hills. Nothing too slow but just trying not to lose too much fitness before returning to proper training next week.

The holiday has been fantastic. Colombia has renewed my interest in travelling. The people are fascinating. Looking forward to the bullfight tomorrow for which we managed to grab some tickets....

Just before Colombia...

Friday

8km route to Darling Point and back with detour due to bridge works. 15:39 at Darling Point, 33:04 all up. Felt great - full of running and so a quick time.

Thursday

14km run to work. 27:40 at Spit Junction and 58:21 all up. Struggled all the way. Very lethargic over first 5 kms.

Wednesday

8km run home stopping at the Toyota Garage. 30:04. Pretty non-descript.

Back into action

Pain in the Domain. 27:00. Couldn't get a split for the long rep as I was calling the intervals. It wasn't quick though, windy and I was struggling following time off and a tight chest recovering from the cold. About 3m behind Durante who was very strong throughout - he's really improved recently. Very wheezy at end of Farm Cove rep.

7km all up.

Wednesday 13th - Monday 18th - rest. Time off with bad cold and excessive Christmas party celebrating.

Ruby Tuesday

14km run into work. Tired backing up from last night but still with a little bit of bounce and not as bad as the last time I did over 60kms in 4 days. 28:00 at Spit Junction and 58:18 all up.

(Tell me why) I don't like Mondays

14km run home. Electrical storm so ran for my life. Following wind all the way but also felt great. As a result, 30:00 at Toyota Garage and 55:24 all up (a new PB).

http://www.gmap-pedometer.com/?r=572381

Sunday Morning

Sunday

Manly long run. 23km in 1:38:04. 46:10 at the stone arch. Felt as though I was really pushing along - faster than recent Sunday runs. Not sure how I ever ran 1:34 for this course. Weather great.

Saturday

Manly route plus Shelly plus Campbell Parade. 11-12km in 46:08. Good pace.

Warm, Northerly wind, beautiful

Ran 14km Balls Head loop with Dylan. Very easy and enjoyable as a result. 60:12 all up. Here's the G-Map link for anyone who might be reading this....

http://www.gmap-pedometer.com/?r=574998

Warm, slight breeze

Tuesday

Pain in the Domain. Pushed all the reps in trying to win each one but easier than usual without Ray, Durante or Macquarie Dave. 1:59 for the long rep by myslef. 27:30 all up. Strong over last 4.

7km all up.

No wind, low 20's, perfect

Weather was so nice I headed out over lunch for the 14km Balls Head Reserve loop. 26:10 at Balls Head and 56:14 all up. Had to wear my old Kayano's as I forgot my trainers. Lovely run, really into the rhythm.

Boogaloo Blue

Sunday

23km with Tim Cradock. Met at Spit Bridge, ran to Manly along Spit Manly walk, then to Queenscliff, along Balgowlah Road, up side of Burnt Bridge Creek deviation and back hom. 1:42:04. Very pleasant easy run.

Saturday

8km Manly Route. Put in some fast patches which must have madeup for the dlow patches as I ran 29:34.