Long Sunday run

Maggie woke up at 5.30am so decided to bite the bullet and just go out realising that if I didn't go out then, it wasn't going to happen. Ran the Manly/Balgowlah Heights/Campbell Parade route (same as 3 weeks ago) in 1:59:36. About 25km. Took it very easily this morning and felt much stronger at the end. Worked out well as I meant I wasn't knackered for the rest of the morning taking Bec to nippers. I think I've been taking my long runs too quickly recently. 48:10 at the Stone Arch so most of the slower time was taken up in the first 10km.

Was aware of the achilles all the way (without it hurting too much) despite plenty of stretching but I think that's a result of heading out so early.

Quickish 7.5km

Not a great deal of time this morning (all the family is arriving) so headed out for a quickish Manly route at 8am. 29:35. Was struggling to start with (achilles also a bit sore) but started to get ito it after Manly SLSC (struggled to a 6:10 along the Manly mile). Very humid - overcast and muggy. Pretty poor week's training with the illness and Thursday night out.

Speedwork - 400s

Smaller group today - Christmas lunches and the end of year are taking their toll. Just MC, Kanser, Michael Harrison, Eoin and myself.

Was forced into 10 x 400m (as opposed to 3 x 4 x 400m which is what I suggested). Recovery was 50 seconds (i.e. we were running off 2 minutes). I thought I would drift towards the end but it didn't work out that way. Reps went:

70, 70, 71, 71, 71, 71, 70, 70, 69, 69.

The route around Rushcutters was Kanser's, as opposed to the route we ran 3 times prior to JPMCCC. I think it's a touch longer, probably 1.5 seconds. Ran the first two with Michael. He then pushed on over the next four while I struggled a bit. Felt as though I was getting closer over reps 7 and 8 and then caught him on reps 9 and 10. Please to have got quicker over the last 4. MC was running strongly on reps 2 to 6 quite close behind (I could hear the heavy breathing!). Achilles was fine. I like the Brooks Racers. Warm, muggy and overcast.

Back from the dead

Just about recovered from my Man Flu (see link for details...http://www.metacafe.com/watch/159180/the_man_flu/) so jogged home from work very easily. 13km in 60:01. Lovely run, achilles was a bit sore until Toyota garage (reached in 32:01) then eased up. Highlight was an owl swooping down in front of me and landing on the fence as I ran down Parriwi Road. It's true that they are silent when they fly.

Long Sunday run

26km around the Oxford Falls route. 1:57:14. Went off too fast but I was feeling good (as was the achilles). 4:25 per km for quite a hilly route. Really feeling it now. Think I've brought on a bug as I feel knackered and feverish.

Friday frolics

Very easy 15km around Balls Head with Kanser and Ray. Longer because we had to double back to pick up Kanser. Very easy pace but very sore after this week's efforts. Beautiful day though (crystal clear but not too hot). Perfect for watching the meteor storm that will hit Sydney's skies at about 1am tonight. About 70 minutes all up. Saw Tara this afternoon. She's strapped my foot. My running gait suggests I pronate on my right foot which could be causing the achilles problems.

Fartlek

45 minutes Fartlek today, 1 min fast, 30 seconds slow. Started at KPMG, along Hickson Road and around the Harbour foreshore up to Art Gallery Road, around the Domain, back around the foreshore and finished just under the Harbour Bridge. Good session but not the speed session I was looking for - a bit too similar to Tuesday.

Another good crowd, with Charlie, Tucks, Ray, Tim C, Enda, MC, Durante, Peter W, Kanser (who started a bit lat and then disappeared(?) and Michael Harrison (winner of this year's Novice) making a first appearance. So that's the second Novice winner we now have in our group. Ran the first half at the front with Michael pushing ahead on the fast sections and then hanging back on the jogs for the main group to catch up. From the Domain onwards Michael, Tucks and I pushed ahead. Like Tuesday I was feeling pretty strong - particularly towards the end. Still want to do some 400s though.

Covered about 12km on the fartlek, plus 1.4km jog back to the start plus 1km there and back for about 15km all up.

Medium Long run

Took myself off around Serg's route to Centennial Park. Had intended to put some marathon pace stretches in but soon ditched that plan when I realised how tired and sore I was following yesterday's session. 15km in 64:01. Faster than Monday - mainly from Centennial onwards. The first 4km was very painful.

Followed up by a trip to Sydney Running Centre to spend all the vouchers I've accumulated over the Striders 10km season. Bought (rather cashed in vouchers for) a pair of Brooks Racer ST-III for fast intervals and longer races, a lightweight T-Shirt and socks. It's like being a kid in a sweet shop in there. Had a good chat to Damien Tancred about the joys (or not) of running.

Aerobic conditioning

8 x 5 min with 90 second rest. Averaged the first 3 or 4 at 3:25-3:28 pace, then speeded up so that I reached just short of the Opera House gates on the final rep averaging about 3:17. Great session. Felt really good today - comfortable until the final 3 and then just hung in before finding something in reserve over the second half of the final rep.

Very good crowd today, including Tucks, Serg, Charlie, Ray, Kanser, Tim C, Enda, MC, Durante, Luke, Toby and others. Everyone seems to be improving - we had a big crowd at the front of each of the first 4 reps. Most stopped short at 6 with just Tucks, Tim C, Ray and myself completing 8. TimC looks to be improving a lot. 1km there and back for about 14km all up.

Steady Monday

Steady 15km run around Centennial with Serg, Kanser, Enda and MC. Bit faster than the usual Monday run but still comfortable. 67:00 all up. Nicer route than the one I normally take - attached here....http://www.gmap-pedometer.com/?r=187780.

Much cooler today than the weekend. No probs with the achilles. Stretching seems to make all the difference.

Xmas Brunch STaR

Joined in the STaR from the Japanese School at Terrey Hills. Over 24km nearly all in the bush in 2 hours and 3 minutes. Hilly in parts but not as bad as the usual STaRs on the Northern Beaches. Took the first 17km very steady running with Chris and Peter Truscott, Dennis, Frank and Flake from 10km in, then Chris speeded up over the final 6km. Tried to catch him but then fatigue set in. Need to do some more long runs if I'm going to be able to get through 6ft Track again. Pretty humid so very sweaty by the end.

Fast and short

To Manly SLSC via Queenscliff Lagoon and back. 26:02. 12:48 on the way out but struggled on the way back (too much beer yesterday). 5:40 and 5:38 for the mile along Manly beach and back (about 3:32 per km).

Been playing with the new camerao so here are a couple more photos....

Run home

14km run home. 58:15. Decided to take it very easy at the start (had a couple of glasses of wine over lunch) but was feeling great so naturally speeded up a bit. Achilles a bit sore the whole way but fine after stretching it out at home.

I've attached a photo of the kids taken today with the new camera and one of my thoughtful Dad....

Easy run

Met up with Kanser, Rich and Durante for an easy run around Centennial. Went the direct route, one lap clockwise plus a bit up to Paddington Gates and then back along Moore Park Road and from Anzac Parade back home the way we came. Just under 14km in about 62 minutes. Chatting all the way.

Aerobic conditioning

Went to see Tara yesterday about the achilles and received some ultra sound plus advice on exercises and stretches. Then saw Gary this morning who really worked on the calf (and one muscle in particular that looks to be causing the problems) which was agony. Felt much better afterwards though.

So much better that I joined the lunchtime crew for 10 x 3mins off a 1 min rest around Farm Cove. Pretty good session regarding the achilles as it's not too quick (we averaged about 3:20 - 3:25 pace I guess) and is dead flat. New shoes felt great and no problems with the achilles. Ray, Charlie, Tucks, Kanser (good to see him join in), Anthony, MC, Toby, Durante and a couple of new blokes showed up. Pretty much ran with Ray and Charlie at the front (Tucks and Anthony were taking it easy) with MC also pushing on strongly. Felt good until no.7 when they started to hurt. That was compounded by the final 4 getting faster and faster, as is Charlie's wont.

Did plenty of stretching afterwards, particularly of the achilles, and it's felt great this afternoon. I think part of my problem recently is that I haven't been stretching immediately after sessions - leaving it for a while because I've been too busy. Seems to lose the impact when you do that.

Long Sunday

Took the last 3 days off due to a combination of two big Christmas Parties on Wednesday and Thursday night and continuing problems with my achilles. The latter is being looked at by Tara tomorrow and after a few days rest and strengthening exercises was beginning to feel better. So with that confidence I headed out for 25km this morning. Ran the North Head/Balgowlah Heights/Campbell Parade route in 1:56:08. Set off at an easy pace but picked it up far too much going around North Head as a result of joining the Warringah Triathlon Club during their run leg. Also bumped into TJA on the way back. 4:15 and 3:58 for the final 2kms of the North Head 10km route and 46:08 at the Stone Arch.

Started to feel good coming along the Burnt Bridge Creek deviation to finish quite stronlgy (other than the final km). Have a few aches and pains now though. The back of the right knee was stiff up the hills and the left hip flexor is tight.

RunSweeney - those are very impressive times for a 46yr old. Keith Bateman will have to keep an eye out on a few of his Masters records in 4 years time (although you have the disadvantage of only being one year older than Mona!). You seem to get better as the distance gets longer. I will run the NSW State 5km and 10km at the end of Jan and start of Feb but the idea is to take it easy until the New Year after a long season and a few niggles having developed. Would be good to cross paths again soon though.

Run to work

14km in 57:47. Spit Junction in 28:40 so must have picked up in the second half. Felt as though I was trying quite hard coming over the bridge. Pretty tired (certainly in the first half) with only 11 hours rest after last night's run. Ideal weather, clear but cooler than recently.

Need to go and see Tara about the achilles and knee. The achilles is always sore for the first 5km, and the back of the knee always gets stiff when pushing uphill. I'm sure they're related.

Around Centennial

Missed Pain due to another manic day at work (typing at my desk now and likely to be here for another few hours yet). Set off at 7pm for a steady medium length run and headed out towards Rushcutters, up through Paddo, got lost as usual trying to get to Centennial Park (ended up skirting Sydney Showgrounds for what seemed like hours) then finally found it and did one lap of Grand Drive and back home along Anzac Parade and through Surry Hills. Good steady pace, picking up quite quickly around Centennial. Felt pretty lousy to begin with but improved throughout so that I was quite enjoying it by the end. There's nothing like a run on a cool evening to wash away the woes of the day. Bumped into Chis Truscott in Centennial and saw Sean Williams training the stars of tomorrow.

About 15km in 63:28.

IHS/TJA - more details of the Highnam Handicap will be posted when Dad starts to sort it out. He's a notoriously poor handicapper so random results normally ensue. I've been known to start after the first person has already finished. It's likely to start at the car park on the clifftop in front of the Harbord Diggers and involve a route to the end of Curl Curl beach and back.

Flake - SMH Half couldn't have been my best race. TJA beat me in that one.

Balls Head again

14km around Balls Head with Ray, Kanser, Springer, Dave Dreverman and MC. Bit quicker today for some reason (61:13) and didn't feel wholly comfortable. Felt as though I either wanted to speed up or slow down (although probably more the latter). Feels as though 17km the day before is starting to take it out of me. Missing the long Sunday run at the moment.
Weather was cooler than yesterday which was a relief but still quite humid.

Given I'm done with racing for the year (apart from the fiercely competitive Highnam Handicap which has been pencilled in for 31st December - allcomers welcome) my brief summary for the year follows:

Best 3 races:

1. State 3km (mainly for the time, slightly disappointed I didn't win the "C" Race)
2. Sydney Half Marathon (again for the time)
3. Lane Cove 10km November (mainly for managing to beat Tucks and the time for a hilly course)

Just missing out on the top 3 spots are the Long Course Cross Country in late June, the Gold Coast 10km in early July, Novice 10km and Homebush 10km in October. I think I hit form in late June/early July and then again in mid-later October to early November.

Most disappointing 3 races is easy:

1. City to Surf - still don't know what went wrong. I'll try not to get so obsessed about it next year. Racing regularly helps, as will more aerobic conditioning for one of the toughest races around.
2. Short Course X-Country Relays - I'll blame the sore back.
3. Homebush 10km in March - a shocking time in tough conditions.

Medium Sunday

17km around Queenscliff and North Head. Felt pretty good after yesterday's rest - 71:30 all up. Timed the final 2km of the Striders North Head route at 4:13 and 4:00 which was typical of the pace on the flat bits at least. Pretty hot so quite drained at the end.