Short run home

Ran home after a long and stressful day at work following a bad night's sleep. Felt pretty average. Stopped at the Toyota Garage and hailed a cab for the remainder of the journey. 31:13 for about 7km. 2 days to recover.

Medium Long Run

18km in 78:27. North Head (inc. Fairfax track) via Campbell Parade and home straight up from Fairlight Pool. Easy run but slightly quicker than normal feeling pretty good after the short run yesterday. Lovely day, pretty warm.

State 3km Champs

2nd (in the "C" race) in 8:53:14.

Chuffed to bits with the time - one more of Dad's PBs gone, and probably his toughest one to boot. Started off just tracking Tucks for the first 2.5 laps at the front of the main group. There was one bloke from Sydney Uni who had set off like a hare (he must have run a 65 second first lap to our 69). Went through 800m in 2:22 and I think Tucks must have upped the pace in the third lap so that it was the two of us chasing the Syd Uni bloke and splitting the main group behind us. Did get any more splits after that until 2km which we went through in 5:58. I knew at that stage a sub-9 was still on so I think I pushed ahead for half a lap (it's all a bit of a blur now) before Tucks took on the chase of the leader with 2 laps to go. I knew I just had to hang on to be dragged around to a good time and that if the elastic broke it would all go to pot. Tucks overtook the leader at the bell and I overtook him down the back straight. I was feeling lactic at this stage but knew I still had a bit of a sprint so just tried to claw back the gap between us before kicking again down the home straight. I got to his shoulder at about 50m to go and was convinced I was going to win but he had enough to respond and beat me by a yard.

Great runs by a load of people. Durante ran 9:03 in the B race and I'm sure would have gone under 9 if he'd been able to run in the pack in the C race. Ray ran 9:07, Keith ran new >50 Australian record in 9:09 and Richard H ran 9:12.

Now for Wednesday night.

Balls Head

Very easy 13km around Balls Head with Springer, Kanser, Dave Dreverman, Kate from Macquarie and Ray (later on). Messed up the watch so didn't get a time. Will be interesting to see how Dave goes next Wednesday. Definitely another one to watch out for. Looking forward to the 3km tomorrow night.

Mona Fartlek

Met up with Serg, Anthony, Tucks, Richard H, Mike, Peter, Enda, Dylan, Christian and Luke and told Serg at the start that I really wanted to push the first half to try and reach the Stone Gates. So we did. The floats were quicker than usual but, given how far we got (all the way to the road outside St Mary's) so must have been the fast spells. Serg started to drop off after about 8mins, leaving Anthony and Tucks just behind and Richard and Dylan reaching the stone gates. Felt great on the way out - particularly pushing the floats, but struggled over the final 3 30s where Anthony was pushing ahead strongly and Tucks was in between.

Still, a great session. Over 6km in 20 mins (see G-Map here...http://www.gmap-pedometer.com/?r=1438934) so averaging 3:19 per km. The fast stretches must have been under 3 mins per km. Great news for JPMorgan next Wednesday is that Dylan is running so well. He should easily go under 19 minutes based on today's run. Richard H is also running very well. Anthony is the man to beat though.

More 400s

Met up early today because of Melbourne Cup. 3 x 4 x 400m with 50 second rest and 2:50 between sets. Ran with Serg, Anthony, Durante, Richard H, Dylan and Tucks. Reps went as follows:

68, 69, 66, 67 - 67, 67, 66, 67 - 67, 66, 66, 69

So once again quicker than last time but it was much cooler today (even a bit wet). Everyone else is improving too. Durante in particular took them all out hard this week and was leading for most of the first two sets. It was a good session mainly becuase everyone was competitive. Will be interesting to see how we all go on Saturday night. Serg the conniving b**tard has signed Durante and Anthony up for St George, despite the fact they've both been waxing lyrical in recent weeks about the set up at Striders.

Long Monday

Missed yesterday as I slept in for the only available morning slot so did 20km today - out to Darling Point and back (missing Garden Island) and then around Balls Head. Ran with Robbo and then Kanser for the Balls Head loop. Nice and easy all the way but still tired by the end. 1:39:10 all up so may be a bit over 20km as it didn't feel as slow as 5 min per km pace.

Followed by an easy tiger massage - pretty painful on the left achilles.

Striders 10km Lane Cove

2nd in 33:16.

Splits went as follows:

1km: 3:15
2km: 6:33
3km: 9:57
4km: missed
5km: 16:57
6km: 20:22
7km: 23:39
8km: 26:53
9km: too busy worrying about Tucks and Uncle Dave
10km: 33:16

Really pleased with the race. Cool conditions with no wind and gentle rain - ideal running weather. Set off with Glenn (and EJ) before he eased away after the first km. Then ran with Tucks up to Scribbly, making a small gap at the bottom which he would close as soon as we hit any sort of hill. We had about a 20 yard lead on Uncle Dave at the top of Scribbly but by the 5km turnaround Unc had clawed it back. He then went flying past coming down the hill so I just tried to latch onto him to prevent him building a gap. Basically, Dave was responsible for ensuring the second half was so quick. Tucks, Dave and I swapped the lead until the hill just before 8km where I knew I'd either be dropped or would be able to push on strongly towards the end. I was determined it wasn't going to be another sprint finish. I was feeling pretty average at around 7km but suddenly felt better at the 8km hill so pushed on. Built up a small gap over Tucks and Dave then so basically just tried to pile on the pressure over the last 2km. Could see that Glenn was slowing in front so that was something to aim for at the same time.

TJA - sorry to hear about the injury problems. It's been a great battle all season so hope to see you back out again soon. You were spot on for the prediction for the second 5km (16:19) but couldnt manage the first 5km.

Now for State 3km on Friday, JPMorgan the following Wednesday then an end of season rest.

Easy run

Very easy 14km run around Balls Head with Kanser, Springer and Ray. Humid and a bit damp. 64:33.

Looking forward to the race tomorrow (and a good night's sleep in the basement tonight). Only one aim, to beat TJA and take out the 2007 10km series...

Mona Fartlek

Mona Fartlek with Anthony, Ray, Richard H, Enda, Durante, Phil W and a few of the ING guys. Lower turnout than usual but those who did seem to be getting better each week. Ran it all with Anthony. Richard H was with us until near the Art Gallery when nature called. Reached 3 yards past the final lamp-post before the Stone Pillars (about 10 yards short of them). Wasn't pushing as hard on the way out as last time but still felt pretty tired in the legs. Was hanging onto Anthony all the way back and we were quick as a result. Reached the turn at the end of the Opera House - further than before.

About 10km all up.

Steady run

10km route run anti-clockwise. Was apprehensive about this one as I was knackered yesterday afternoon and evening after the 400s session. Set off today feeling a bit sore in the thighs and hammies but had shaken off any tiredness and was feeling pretty good. Ran a good steady pace the whole way finishing in 41:25. 6:05 for the Manly mile. Much cooler today and a following wind along the beachfront made things easier.

Alternative Pain

3 x 4 x 400m at Rushcutters Oval. Met up with Durante, Tucks, Anthony, Luke, Phil Dove, Chris G and jogged down to Rushcutters in the heat - about 25C today so not as oppressive as yesterday.

Same session as last time - heading off every two minutes (so about 50 seconds rest) but with 3 mins between each set. Times went:

67, 68, 67, 68 - 68, 68, 68, 68 - 68, 68, 68, 67.

Pleased with the consistency and improvement from last time out but everyone seems to be improving at a greater rate! Ran the first set at the front mostly with Tucks. Phil and Anthony appeared at the front more often in the second set but trailed the last set (mainly the last two) behind Durante, Anthony Phil and Tucks.

Crawled home behind everyone else absolutely knackered. Felt quite comfortable when running the 400s though. About 11km all up.

Medium Long Run

Planned to do a long one today after missing yesterday but only had 80 minutes by the time I got out a lunchtime. Started running about 4:20 kms in the 32C heat and rapidly wilted. Cut short plans to run 80 minutes and crawled home after 73 minutes feeling absolutely knackered. Haven't felt so poor on a run in ages. Probably managed about 16km.

Recovery run

10km route (now G-Mapped at 10.2km) anti-clockwise. 44:57. Felt very sore and tired to begin with - put down to the cumulative lack of sleep and a tough couple of training days. Better by Queenscliff.

Long Fartlek

13km (route attached) Fartlek - 2 mins slow and 2 mins fast. 51:43 all up so averaged 3:52 per km. Fast sections must have been well under 3:30 per km. Tough run. Right knee and achilles sore at the end. No wind but quite warm and humid.

http://www.gmap-pedometer.com/?r=1413865

Campbell Road Intervals

Saw the usual email from the Thursday lunchtime squad today and felt guilty about missing Hickson Road so decided to punish myself with some solo intervals instead. Ran 10 x 660m around Campbell Parade off 1 minute. Straight off the bat with no gap between any sets. They went:

2:02; 2:03; 2:03; 2:04; 2:03; 2:00; 2:01; 2:01; 1:59; 1:54

Really pleased with how they went. I think the first few were slower because it's mentally tough running 10 with no gap. Was expecting to slow down after a bad night with Maggie last night - only 5 hours of sleep interrupted twice.

2km there and back for 11km all up.

Not another easy 10km

Same route, but back to running clockwise again. Cool again, but with a headwind for most of the way. Exactly the same time as yesterday (42:07) but 57 seconds slower over the first section to Manly SLSC so proof if ever that I'm accelerating during the course of each of these runs. Have to admit to putting a bit of effort in over the final 2km though. Not sure why I'm over analysing these runs, guess I've got nothing else to concentrate on.

Yet another easy 10km

Same route as yesterday. Felt great today though - finally feel as though I've recovered from the tough training of the past few weeks and looking forward to getting back into it again. 42:07 today. Speeded up the whole way around. 6:15 for the mile along Manly Beach. Most interesting part of the run was overtaking a bloke walking along Pittwater Road. As I did, he spun around with his fists raised as if he was about to clock me. It was pretty impressive although his left fist was a bit low. I took it as a good sign as I obviously wasn't breathing too heavily before I overtook him.

Thanks to everyone for the messages. Maggie is doing well - lost less than 10% of bodyweight in the first 4 days and now feeding pretty well.

Another easy 10km

Yesterday's run in reverse. Not as easy as yesterday though, quicker at 43:09 (confirming the theory that if you run a new course on 2 consecutive days you'll always run quicker the second day) and much hotter at 30C. Legs felt sluggish as a result.

Easy 10km

Struggling with sleep at the moment so just planning to take it easy this week. Will try and do a bit of a Paul Arthur taper for the final Striders 10km, State 3km and JPMorgan trifecta - easy in the penultimate week then a normal week's training leading up to the race(s).

Today was 10km via Campbell Parade, Queenslciff, Manly Beach, around to Shelly but cutting short back to the wharf and then the reverse of the 7.5km route. 44:40. Bumped into Richard H opposite the Corso and tentatively planned an interval session locally on Thursday.