Medium Long Run

Slept through my alarm and didn't have enough time to run the full 27km before getting Bec to Nippers so had to cut short and run 17km instead. Ran the flat 10km route, worked out the pace I was running at (4:15 per/km) and then ran another 12:45 towards South Steyne before turning back to make it up to 17km (including down and up Suwarrow).

Felt very average before setting off (headache and lethargic) but gradually got into it. Was surprised with the pace but felt tired at the end as a result. Fine now. Might try and run again this afternoon or otherwise will need to do a long one tomorrow. Need miles in my legs at the moment.

Cop out

Thought about doing a shorter quick session - either a 7.5km fast run or some 1 mile intervals but in the end persuaded myself that what I needed at the moment was some miles under the belt. Didn't need much persuasion as I didn't fancy the mental and physical punishment of a quick session. So I ran 12km. Too bored of my flat 10km route so I did this instead.....http://www.gmap-pedometer.com/?r=1628211. Works out at 12.4km which I did in 51:18. Started quite slowly but picked up the pace all the way (ran 5:52 for the Manly mile). Felt heaps better than yesterday.

Good luck to Kanser tomorrow morning.

Back home

12km around flat bits of Manly (down Surrarow, 10km route plus loop around pool then back home). 50:53. 41:36 for the 10km route which was too quick for today. Felt very tired as a result of jet lag and lack of form.

London update

Friday - 30 minute run around Hyde Park to stretch the legs after the worst flight of all time (9 hours delay in Singapore).

Monday - 12km in 51 minutes around Dulwich Park.

Have drunk too much alcohol. Need to cleanse the liver.

Mona Fartlek

Usual course. Crowd today included Serg, Anthony, Durante, MC, Big Mikey H, Judge Drev, Springer, Phil, Luke, Chris G and Eoin. Big Mikey H flew off at the start as if he were doing 400s while I ran in the next group with Serg, Judge Drev and Durante. BMH would let us catch him on the floats (which he was doing as jogs) and then fly off for his next 400 rep when the fast sections were shouted. Turned with Judge Drev after Serg had just dropped off at the second lamp post short of the stone gates and then tried to catch the others. Tried to keep the floats quickish and was pleased that the legs were feeling comfortable on those bits. Judge Drev dropped off towards the end of Farm Cove so that I finished with Big Mikey H.

Way short of what we did just before JPMorgan but its more humid now and on that day we had Serg going hell for leather from the word go. Also not as fit, but don't like to mention that bit. You also get in a virtuous circle on this session in that if you start quick, each of the first two quick 1 minute sections start at the top of the hills (just before Boy Charlton pool and the Art Gallery respectively) rather than the bottom, slowing you down even more. As usual, hurts like hell when you do it but within 15 minutes you're completely recovered. We should do it twice.

Just a run in the Park

Met up with Kanser and Durante and ran the Corporate Cup 6km route then hooked up with Enda and Gerry and ran it again. To and from the start adds up to about 13km. Ran at about 4:30 per km pace so nice and easy. It was warm out there again though and we were remarking how it's never easy to run in the heat, regardless of the pace.

Didn't realise how many people run Corporate Cup - looks like a nice little set up. Bumped into Fats, Hamburglar, Richard H, Richard Green, Action, Dave Le Banh and Dave Dreverman all taking part. Might have to drop my tree hugging, anti-globalisation stance and join in too.

10 x 3min

Met up with the Tuesday crowd for 10 x 3min off 60 second recoveries. Another good crowd including Serg, Tucks, Anthony, MC, Charlie, Big Mikey H, Tim C, Kanser, Tim Lindop, Enda, Darrens x 2 etc. Another warm, humid day. Struggled a bit in the middle as a result. First rep was quite slow at 3:24 per km pace, then upped them to 3:15 pace where they stayed for the rest of the session. Started to struggle on rep number 7 but picked it up on the last 2 when it's psychologically easier. Big Mikey H was dominating up front, Tucks, Kanser and Ray held back a bit for Friday's race, MC was looking strong again. Good to see Serg getting keen.

We'll have to slow them down if we want to get back to running 14 of them again. Not very hungry this afternoon. Saw a plate of prawns in garlic sauce for partners lunch when I got back and nearly threw up.

Long Sunday run

Set off after Kirst returned for 27km. Ran down Suwarrow and started the first loop from there. Ran two loops then to Manly SLSC and back. First 10km loop in 45:32, second in 44:40, then really struggled over the last 7km (7:13 for the final Manly mile). The conditions were great, certainly to start with. Cool, no wind and bucketing with rain. With the slower pace it meant I felt very comfortable on the first lap. The rain stopped on the second lap and it got noticeably warmer.

Was aware of the achilles most of the way and started to feel it when I was struggling towards the end. It's annoying as this is the first time I've felt in while running in a couple of weeks.

2:00:12 plus 1:40 to run down Suwarrow.

Tempo 10km

Inspired by the Striders 10km this morning where I manned the water stop, headed out for a tempo 10km at 4pm around the flat accurate 10km route. Probably took it a bit harder than a tempo thinking about how well Uncle Dave ran this morning and how far behind him I would have been. Quite far judging by this run. Had Kanser's Frank Shorter quote in my mind after 400m, really not feeling in the mood and feeling tired before I'd even got started. Struggled on regardless and gradually felt my way in. Started to struggle around Campbell Parade - the sort of point where when you are fit your legs feel more numb than tired so that you're able to push yourself more. Ended up with a 37:20. Considerably harder than the 37:20 I ran with Springer 10 days ago.

Splits went: 3:34, 12:25 (5:55 for the Manly mile) and 23:57 (5:48 for return Manly mile).

Great watching the race this morning but really wanted to be a part of it. Good crowd of 6 up front with Chris Truscott and Robin Whitely making rare appearances, along with Jeremey Horne, Paul Arthur and Unc. Winner was Luke Taylor(?). Big gap until the next group. MC had a bad run but will perform to what he's capable of next time around. Durante had too big a smile on his face to have been trying hard enough and good to see Kanser almost back in the 35 mins. His second 5km must have been a lot quicker than his Bay 5km last week.

Hickson Road

There's something about Hickson Road. 5 x 1.2km off 2 minute rest sounds fairly straightforward, but it's run at a constantly uncomfortable pace so the whole session is painful. It was made worse today by the hot and very humid conditions - felt that I had no strength in the legs at all.

Huge crowd today (must have been 15+) with Charlie, Serg, Enda, Anthony and Phil Woods running towards the front. My reps went:

3:52; 3:48; 3:44; 3:44; 3:37

Couldn't believe how slow the first one was, and how hard it felt running it. Wasn't helped by the fact I ran the first two by myself up front. Joined by Serg on rep 3, Anthony on rep 4 and ran the final rep accelerating all the way with Enda and Charlie (who pulled ahead at the end). To think that six months ago I used to average 3:35 for these...

MC and Durante were taking it easy further back in anticipation of the Striders race on Saturday. Will be interesting to see what times they run. On current form I reckon Mike would have a chance of cracking 34 on a flat course so I reckon 34:2x on Saturday. Durante would run sub-30 if he did some consistent training.

Looking forward to going along to lapscore Kanser and Tucks at the State 5km tonight. Don't envy them running in these conditions.

Easy 10km

Normal flat route at work. It was supposed to be easy but the combination of yesterday's session in my legs and the heat and humidity resulted in it being a bit of a slog. Half way in 22:02, got a second wind after about 7km to finish more strongly in 43:16.

Fartlek

45 minutes Fartlek - 1 min fast, 30 seconds slow. Sounds a lot easier than 30 x 1min off a 30 second active recovery. You tend to hit a low point at around 17 minutes when you think the session is never ending, but the last 10 minutes seems to pass quite quickly.

Started with a good crowd of me, Ray, Serg, Anthony, Gerry, Darrens (Quarrell and new chap (asked his surname but I was knackered when he told me and I've now forgotten)) , Tim C, Enda, Toby, Adam C and Luke. Over half fell off before the end so that only Tim C, Darren New Chap, Enda, Adam and myself finished. Ray (who only planned to run until halfway) ran at the front with me following until Ray dropped out, then I ran at the front with Anthony, Tim C and Enda (who is going very well) variously joining in. It was very hot today which made the session very tough. Had to stop for a water break at the top of the Domain. Cut short the Domain section and ended up finishing slightly further around under the bridge from last time so we probably didn't cover as much ground. We chucked in the occassional easier 1 min rep for the group to re-form (which strangely coincided with when I was feeling a bit tired).

Great 10km race training. Just a shame I won't be running one until March.

Beaky - good to hear from you. Hope the stress fracture has healed and that the recovery continues to be successful. Would be good to see you back on the racing circuit in the near future. You don't want to be rowing in Canberra in Winter. You'll get stuck in the ice.

Public holiday Monday

Just a 1km swim in the Manly Boy Charlton pool. 23:48. Felt pretty tired today, probably due to the lack of swimming as a result of the increased running. Legs were sore today after yesterday's effort (particularly the thighs) but haven't felt the achilles all day. Saturday nights/Sunday morning's rest seems to have done the trick. I'll give it a day's rest each week. In fact, worringly, the left achilles was more sore than the right today.

Have added a photo taken this afternoon of Charlie and the older kids with his new armbands. He's taken to jumping in, with assistance (at the moment).

Long run

26.3km. 2 loops of the 10km route plus to Shelly and back. Took it much easier than last week knowing I was running further. Felt fine until 20km onwards when the legs felt very tired (lungs were fine) partly due to the heat. Hot in the sun - amazing how much easier it feels running in the shade. Splits went 14:01, 27:40, 44:23 (for 10km), 58:12, 72:01, 88:47 (for 20km), 102:35, 115:57. Good to keep an even pace (check out that 10km/20km split) but struggled to do so at the end.

No problems with the achilles. In fact, went to bed last night without doing the exercises (I was knackered and "Sense and Sensibility" wasn't keeping me awake) and it felt a lot easier this morning as a result.

A few quick notes about some great performances recently. First, my eldest brother Jamie who set himself the target of beating 40 mins for 10km at Christmas and did so in fine style this morning running a 39:26. Secondly, Dave Sweeney setting an Australian >45 3000m record in 8:56 seemingly running by himself, and Keith running a 4:11 1500m on Thursday aged 53 (presumably an Australian >50 record? Hope to be out there challenging you both soon.

Steady 10km

Standard flat Manly route. Struggling not to push these steady runs. Probably something to do with feeling as though I need to test myself each time given the limited training I'm doing. 40:40 all up. Started at the bottom of Surrarow, 3:52 at long car park, 16:50 at Shelly, 29:30 back at car park. Achilles has been stiff recently.

Tempo 10km

The boys were meeting to do 400s/800s today at Rushcutters Oval and I knew my achilles wouldn't appreciate it so hooked up with Springer who suggested a tempo 10km. The idea was to go out at 4:00 per km pace. Given Gerry is the unofficial Striders 40:00 10km pacer, a man sought out for his metronomic pacing abilities, I told him he should lead the way and I could follow safe in the knowledge we'd bang out a 40min (well, 40:10 as it is 10.04km) run.

Well, Gerry's fired. We hit the halfway point in 17:52 (about 3:33 pace). At that point, we agreed to take it easy on the way back. Started out by jogging then gradually picked up the pace from end of Farm Cove before finishing in 37:31 (19:39 for the back 5:02km - about 3:55 pace). Not quite what either of us had planned, but a good run nonetheless. Pretty hot out there.

Some swimming

Achilles more sore than recently this morning, no doubt due to yesterday's efforts. Eased up during day but sensitive again this evening after sitting down for a long meal. Just 700m swimming in the Boy Charlton today. Not enough time and too busy (went at 6pm).

Back with the Boys

6 x 5mins with 90 seconds rest. Good crowd today with Tucks, Charlie, MC, Michael Harrison, Serg, Anthony, English Andy, Tim C, Durante, Aus, Enda and others. Kanser joined us half way through after running a tempo 5km. Plan was to take it easy in the middle of the pack and be dragged around. Wasn't confident about staying the distance after a month away from proper training. Took the first 3 pretty easy in the pack, then started to push the last 3. Was struggling a bit more than usual but held on stronger than I had expected. Was overtaken only by Charlie, Tucks and Michael on the last rep. I think we averaged about 3:23 per/km for the first 3, 3:18 for 4 and 5 and 3:10 for the final rep.

Notice that in my absence:

1. MC is a lot stronger. He's a chance for going sub-34 if he can translate his training form into racing.
2. Kanser is much stronger. I'm sure Sunday's run/race was an aberration.
3. Anthony and Serg are well below form (or taking it easy).
4. Tim C and English Andy are going well.
5. Tucks is as consistent as ever.

Two days in a row!

Went out for an easy 10km at lunchtime with Kanser, chatting about all things running, marathon preparations and the meteoric rise of Mike. Just the flat 10km route again in 44:52 (22:32 at the turn). Achilles feels good. Still love those shoes.

HB - would have been keen to run the 5km or 10km on Friday 9th but I'll be in London. Looks like you've picked the old Striders course which I've always fancied trying - should be very quick.

TJA - crawl is an Englishman attempting Freestyle. Bollocks to your high mileage - I challenge you to a triathlon with my new found swimming prowess...

Medium Long run

Got out for my first early morning run since starting training again and aimed to run either 16km or 20km on the flat. Plotted this almost exact 10km route which doesn't have the hint of a hill in it - we should make a race out of it http://www.gmap-pedometer.com/?r=1563845.

Ended up doing the loop twice. First 10km in 43:02 (splits of 13:38 at Shelly and 26:56 back to the car park) then second 10k in 42:21 (equivalent splits of 13:21 and 26:32) for 85:23 all up (about 4:16 per km). Pretty tired by the end. It was warm and humid although still with cloud cover. Bumped into Pete Walker and Dave Le Banh on the second loop and a bunch of the Striders running the Dee Why Dash STaR. Achilles was fine - didn't feel it until the last 3km when it started to feel more sensitive due to getting tired. We'll see how it is tomorrow.