More easy running

14km from work in 1:06:00. To Rushcutters, through Trumper Park, Past Lord Dudley, up Jersey Road, in Paddington Gates, one loop of Centennial and back via Fox Studios, Cleveland and Hyde Park. Very slow and gentle.

OK - my predictions for Sunday:

Serg: 44:47
Tucks: 46:51
Anthony: 47:22
Ray: 47:50
Durante: 48:59
Mike: 49:32
Flake: 54:12

That's unless the wind picks up (in the wrong direction) which the weather forecast is threatening...

Enjoyable Pain

3km warmup + 6km Pain + 3km warmdown.

Another big crowd with Tucks, Ray, Serg, Chris's G and E, Anthony, Mike, Tim C and Dave Clark among others. Everyone taking it easy in a taper for Sunday. Was really enjoyable as a result - just floated on the reps chatting all the way around.

Easy Monday

14km around Balls Head at lunch with Ray. Very easy run chatting all the way (although Ray does that at any pace) about the weekend results and City to Surf. 1:07:53. Felt tired in the second half as a result of the weekend's efforts so have ditched any plan to take Pain and Wednesday seriously and will just be running easy for the rest of the week.

.....One of the things I was chatting to Ray about was the conversion factor between the Lane Cove 10km result in August and City to Surf results. Ray mentioned that Stephen Jackson had analysed this over the years. Sent Action a PM this afternoon and he replied saying that looking at over 100 results over the past 3 years (there are some people out there who are even more obsessed on stats than me) the conversion factor is as near as dammit to 1.4. Gives me a predicted 46:58. Still think this is very ambitious but sub47 has got to be the ultimate aim.

Medium Long Sunday

Another beautiful day for running. Same route as last week in 1:41:49 (47:10 at Stone Arch). Easy run but felt more tired during the second half as a result of yesterday's race.

Striders 10km Lane Cove

3rd in 33:31.

Occasionally you run a race and everything just works. Felt fantastic today. Plan was to push the pace from the start and run this course like everyone says you should - put it in until the turn at 5.3km and then let the hills bring you home.

Took off at the start and was surprised to take the lead for the first km. Was still in the lead at the start of the hill up to Scribbly Gums when Jeremey Horne just took off. He turned about 15m in front with me, Tom Crasti and Tim Ashby in the following group. I tried to push on the pace at the bottom of the hill to drop Tim but just seemed to drag them both with me. I think Tom and I must have made a small gap over the next 2km as we went through 5km in 17:03 and Tim said he was through in 17:08. Tom pulled in front up the hill to the 5.3km turn but I was still feeling good enough to catch him on the downhill following the turn. Basically just ran with Tom from there through to the bottom of the hill at Scribbly Gums - trying to force the pace but failing to drop him. I must have eased off at that point as he suddenly surged ahead and had 10m on me in no time. I ran a slow km from 8-9 as he'd built up a gap of 10 seconds by 9km. From there I just pushed for home hoping to hold Tim off.

Tim finished in 33:46. If you're reading this mate, that's now 3-3 for the season (I think we can ignore the SMH - 10kms are where it's at) and having pulled it back from 3-0, you've got to be worried about the Striders cumulative 10km points!

Although the time wasn't quite as quick as I had hoped for, I was chuffed in how I felt running it. Feeling confident for City to Surf now but just hope I haven't peaked a week early.

Easy jog

Very easy 8km to Darling Point and back in 36:24. Back of right knee sore after yesterday's hills. Not sure what to expect tomorrow. Will be disappointed with anything over 34 and pleased with anything under 33:30.

Hills

3 x 6 x 180m Hills with a jog down after each and a 1km jog between sets. Big crowd again including 2 Mikes, Ray, Phil, Springer, Andy, BT Blokes and Chris G. Pushed them but didn't kill myself in trying to save something for Saturday - no lactic at the end. About 34 seconds each. The 2 Mikes (particularly Durante) were leading the way.

4km warmdown for about 13km all up.

City to Surf prep

Ran the City to Surf route at lunch with Serg, Mike, Anthony, Chris E and Andy. 15km all up in 62:33 and about 59 minutes for the C2S route.

Main aim was to work out exactly what happens after Heartbreak Hill. There always seems to be one extra turn that I forget year on year that saps the mental spirit when racing. Conclusion after running the course was that:

1. Other than Rose Bay, there are virtually no flat bits.
2. Heartbreak Hill isn't half as bad as it's made out.
3. The hills in Vaucluse following the turn off onto Military Road are the worst section.

So plan has to be to attack the course from the top of HH (8km) until the end of Military Road (11km).

Can't wait.

Pain

6km Pain plus 6km warmdown.

No time for a warm up today. Pain felt a bit easier as a result. Pushed all the reps and made a special effort on the hills. 1:58 for the long rep holding off Andrew W which was not bad as we were running on the grass and all over the place to start with to avoid the crowds.

Another big crowd. Getting excited about the City to Surf now - all the Pain/Thursday crowd are doing it so there should be a big group of us fighting it out towards the end - Tucks, Ray, Andrew W, Tim C, Richard H, Anthony and Durante to name a few.

Easy Monday

Easy 14km around Balls Head loop with Ray. 1:06:13 (started timing straightaway rather than from the "official" start). Nice run. Cool conditions. Bumped into Phil Woods on the way back and I think MPH on the Harbour Bridge - would that be right?

Had a sore throat for the last 2 days and worried it's developing into a full on cold. Legs were a bit weak but could just be pyschosomatic.

Medium-Long Sunday

Used to be long Sunday, but upping the kms recently means my long Sunday run of 22km is no longer. Kept it shorter today easing down for City to Surf and also because I woke up with a sore throat and don't want it to develop into a full blown cold.

Beautiful day for running, cool and a bit breezy but clear as a bell. Ran the old long Sunday route around North Head and Balgowlah Heights but had to add a section in BH becuase of repair work being done on the footbridge before 40 Baskets beach. 1:41:03. Felt great - no niggles for once and easy pace all the way.

Saturday tempo

Woke up too tired to do the CR Bay run so ran a tempo 8km over lunchtime instead. 2km warmup + 7.5km tempo + 1km warm down. Felt tired all the way but new course record in 26:39. Route is here...http://www.gmap-pedometer.com/?r=1177656 Works out at 3.33 per km.

Thursday Fartlek

Mona Fartlek with the Thursday crowd. Too many turned up to name here, but included Ray, Tucks, Chris's G and E, Anthony, Mike, Darren, Simon, Durante, Andrew W, Tim, English Andy and even Charlie Low returning from injury.

Tucks and I ran at the front with Anthony just behind. Reached the half way mark in about the same place we did last time out - maybe a touch further. Finished in exactly the same spot - ie finishing the final fast rep on the start line and the final float half way down the Opera House.

Tucks was pushing the longer reps in the first half and I was struggling to hold on. Felt stronger on the way home.

3km warm up and 4km warmdown for 13km all up.

Wednesday filler

14km run into work with the usual 3 marathon pace stretches. Felt lethargic on the slow bits but good on the fast bits - no hanging on for the final 200m which probably which I wasn't pushing as hard.

27:10 at Spit but 56:30 all up so quick in the second half. Beautiful clear day with no wind.

Pain in the Domain

4km warm up + 6km Pain + 3km warm down. 13km all up.

Nice session today feeling surprisingly good after the recent mileage. Good crowd with Serg, Durante, Ray, Chris G, Chris E, Mike and Dylan. Usual story for me, pushing ahead on the flat bits and struggling up the hills. I'm starting to get a complex about running hills. 1:58 for the long rep (felt faster) with Serg and Durante toying around, chatting and making it look easy. Good for the motivation.

24:42 all up so pretty quick.

Starting to feel tired

14km loop around Balls Head with Durante over lunchtime. Felt pretty tired - especially on the hills but recovered again towards the end (I think you always do when you're running tired - it's normally when you reach the stage that you're running on auto-pilot). Felt as though I was slowing Durante down on all the hills. Just over 60 minutes.

Long and slow

30km on the Bantry Bay Ballbreaker STaR. About 2:50 - very slow and disrupted to start with and lots of bush combined to make it a long time on my feet. Cut it short at the end as we were running out of time and energy.

Couple of photos from our recent holiday. Don't ask why Kirst bought that balloon for Charlie's birthday.

Around Manly

17km around Manly - Campbell Parade with 2 loops, Manly Beach, Shelly Beach, North Head (excluding Fairfax WT) and straight home. 1:11:22. 3 marathon pace sections - 2 loops of Campbell Parade (4:15), Manly Beach (5:15) and the final 2kms of Striders North Head (3:22 and 3:05). Following wind up on North Head which is why that section was quick. Eased my way into this run, felt a little tired to begin with but improved throughout feeling quite chipper by the end. Had a chat with Dave Robinson up on North Head - he's returning from injury hoping to be fit for the Sydney and Melbourne marathons.

Brings up 100km for the week.

Long recovery

Run to work including a loop around Manly (http://www.gmap-pedometer.com/?r=1153880). Just over 18km in 1:23:12. Very easy run but feeling the effects of the last two days.

Hickson Road

5 x 1.2km with 2 minute rests. Big crowd again (the group just keeps on growing) with Ray, Serg, Tucks, Durante, Mike, Chris, Anthony, Peter, Darren, new bloke Andy and even Fats before he pulled up injured. Times went:

3:34, 3:26; 3:35; 3:27; 3:44

So a lot quicker than the last time I ran these seriously (which is quite a while back). Ran the first three with Serg and Tucks, just managed to hold on to Tucks for the 4th (Serg had pulled away) but the elastic broke on the final rep when yesterday's session hit the legs. The is the fiest session in a long while that I've really felt knackered after so it'll be interesting to see how quickly I recover. I sometimes wonder whether I run these too fast (it's difficult not to when you get competitive with a big crowd) - the first 4 reps are averaging 3:00 mins per km which is a lot quicker than even my 5km race pace. Having said that, I'm sure I'd have held on for the final rep had I not done the long session last night.

12km all up.