So where are all my cards?

Easy 14km run into work. Very stiff and sore to begin with, so took it very easy - deliberately slowing down through Balgowlah and along Military Road. 27:45 at Spit Junction and 58:20 all up.

Pain

Pain in the Domain. 24:09 all up (it's getting ridiculous) and 1:57 for the long rep. Felt full of running again throughout. Really pushed the long rep in trying to stay with Dave (who again ran 1:55) and still felt strong. Pleasing session.

Short warm down afterwards for 7km all up.

Wild Monday

14km run home from work. Full of running to start with when I couldn't help but go quickly - 29:30 at Toyota Garage. Slowed down in the second half particularly on the hills when the backpack with shoes in started to weigh me down. 56:05 all up. Great weather - cool, plenty of rain and a mostly following wind.

For any family members that have dropped in by accident, here's a photo of the birthday boy. He's lost out to his siblings in recent posts.

Usual Sunday

North Head/Balgowlah Sunday route. About 24 km in 1:38:10. Felt easy to start with and was running quite quickly - 46:40 at the Stone Arch. Slowed down in the second half but felt comfortable at the end - probably the result of longer Sunday runs over the past 2 weeks.

Mentally tough

Punished myself for missing yesterday's interval session with intervals by myself around Farm Cove; 5x900m with 2 minutes recovery. They went:

2:45; 2:50; 2:49; 2:48; 2;47

Paid the price for the first one being so quick by struggling from then on to match it. Southerly wind made the 2nd and 4th reps harder.

10km all up.

Thwarted!

Enforced rest. Planned on the Hickson Road reps but delayed conference call put paid to those and too much work to fit a run in. Grrr. Will now have to fit intervals in tomorrow by myself.....

Yawnsville

14km in about 59 minutes. First 10km with Beaky over the bridge to the Greenwood and around via Luna Park and finishing with a loop around the Opera House and Domain. Nice and easy at talking pace.

Pain

Led by Scot again and fast again - 24:55.
Felt heavy legged all the way still suffering from the weekend. 1:59 for the long rep - pleased in that I was catching Dave in the final 100m so the strength is there but still about 4 seconds behind him.
7km all up.

Recovery run

Easy 10km with Beaky at lunchtime in approximately 43 minutes. To Darling Point and back but adding avoiding the steps on the way out and adding distance in the park at Rushcutters Bay. Started a little sore from the weekend's exertions but finished feeling much better.

Dee Why Dash

30km over the Dee Why Dash. About 2:26 in total not stopping the watch for any water stops. Felt a bit more tired to start with than last week as a result of yesterday's race. Gradually got into it and was feeling very comfortable when Ray turned off at 20km. Jaap, Jonathan, Fats and myself then picked up the pace with Fats pushing on from Queenscliff. Very tired at the end as a result of the faster pace over the final 10km.

Thought I'd post a picture of Charlie to show how big he's becoming....

Sydney Striders - Lane Cove 10km

34:06

Slightly disappointed not to dip under 34 as it was all set up for me. But pleased to be quicker than November and not too bad considering it's been a heavy week.

Set off with Tim Ashby and Fats and ran with them both for the first 3km. Then had my usual tough patch between 3 and 5km where Tim pulled ahead by about 15 seconds. Fats had dropped back, but Andrew Tuckey came past at 4km and started to close on Tim. From the hill before the turn around I had been caught by Jared Poppett who ran I ran with until about 8km - both of us taking the turn to lead in equal part. He then dropped me on the final hill and pushed on to dip under 34.

Great crowd (355 finishers). Did a warm down with Richard Mullaney who took the first 5km easy then pushed the second.

14km all up for a 89km week.

Return to Hickson Road

Another session of Hickson Road reps - 5x1.2km with 2 minute rest. Really good crowd today - Ray Wareham, Chris Graham, the 3 Richards (High, Palmer and Mullaney), Dave Le Banh and his mate Sean. My intention wasn't to push it too hard with Saturday morning's race in the back of my mind. That was the intention. Times went:

3:36; 3:34; 3:35; 3:39; 3:54.

The reason for them being so quick was Richard Mullaney's new found form. He pushed them all. I just kept in front for the first four but was tiring on the fourth so decided just to run through the final rep. Will be very interesting to see how Richard High and Richard Mullaney run on Saturday. Richard High seemed to be keeping something in reserve.

Landmark day for Bec

Bec's first day at school. She seemed to handle it much better than her parents - leading the charge and telling us where to go. Will put a couple of photo's of her in her uniform when I get home.

14km run into work. Run at about 11am due to seeing Bec off to school. Felt much more relaxed and supple maybe as a result of the later start. It reflected in the times - 26:57 at Spit Junction and 57:32 all up. Very easy run though not puffing at any stage.

Pain in the Domain

Rocked up to Pain still feeling the effects of the last 2 days running so wasn't expecting too much. Also pretty hot and I only had my thick t-shirt to wear (plus shorts, socks and shoes of course). Pushed all the reps as usual and was very pleased with a 1:58 for the long rep. I was chasing MBL Dave all the way - felt strongest over the final 100 metres. He ran a 1:55 so is obviously in very good form. I suggested he come to Lane Cove on Saturday for the 10km race.

Particularly pleased with the 1:58 as the total time was a very quick 25:10 - 30 seconds quicker than ever before.

Backing up

Monday

14km run home from work. Felt great stretching the legs after yesterday's slower run. Was dreaming about breaking PB's, sprint finishes to races and stepping up a level - then looked at my watch and realised the time was very average. Felt easy though, breathing easily at the end.

30:30 at Toyota Garage and 58:32 all up.

Middle Harbour Picnic

Perfect day for running - clear, sunny and cool. Ran 30kms (furthest ever) with the Striders Star starting and finishing at Roseville Chase. Fantastic run taken at a nice easy pace. About 2:20 all up.

Australia Day

Saturday

Rest.

Friday

Very easy jog to Long Reef in 34:42.

The dreaded Hickson Road

Usual reps of 5 x 1.2km with 2 minute rest. Richard P, Peter W and Darren Q turned up but were only doing 3 and taking them easy with races over the next few days. So I was on my own for the first and final 2 reps. Which was apparent from my times:

3:47; 3:35; 3:39; 3:40; 3:43.

Very pleased with the second and third reps where I was chasing down the other 3 lads and the third in particular which Darren pushed me on.

10km in total.

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.