Wednesday MLR

Had to get out today. Joints in shoulders and arms still feeling achey but couldn't stand being stuck in my office for another lunchtime. Was late for the start so spent the first 3km trying to catch everyone up. Did so at Rushcutters, where I joined MC, Kanser, Jonathan W, BW, Indrajeet, Russel and the Kilted Scot with Rob C joining us later. Lots of chatting. Kanser believes Timmy is weak pschologically in no longer wanting to join in any of the tough HuRTS sessions.

Easy pace the whole way. Legs felt great after all the rest. Upper body still aching.

At the end while stretching, Bartles runs by after some sekrit training. We then chat and he proceeds to tell me how he, J-Fen and Scotty were flying yesterday, are all running North Head and will smash me. First run back and bent double, I had to agree with him.

Not good

Set out on my hilly North Head/Tania Park 27km route with the intention of attacking all the hills. Attacked the first hill for about 20m and was just listless with no energy. Lasted 5km before hauling my ass back home. Need to shake this bug.

Fitting it in

With Kirst in the UK and 4 kids to look after, the only way I could do a run was to go down to Campbell Pde, get Bec running her 7 laps and Maggie & Charlie going around on their bikes. So I did 10km doing loops of Campbell Pde. As boring as a Lindop extended anecdote but got it done. Never felt comfortable despite feeling heaps better this morning from the Sinusitis. Ran 39:33 doing the first 5km in 20:40. Feeling pretty weak now so I've not kicked it completely yet.

Tim A, I'm relying on the antibiotics rather than your Granny's special remedies. Is this some trick to get me even more crook for Six Foot? Take it you're running again this year? If so, see you atop Pluviometer as per usual!

Sicknote

Sinusitis again. Got the drugs in early this time though.

93km for week.

Tiring MLR

Dropped all work and headed out at lunchtime for the usual route. MC, Gus MacGillivray, his mate, Marty and a few others were there. Very slow to start with. Then half way around Centennial MC says he's only doing 1 lap so I push on with Gus and his mate. We then bump into Kanser, Gus and his mate disappear (you have to ask questions about that sort of behaviour in Centennial) so I complete another lap with Kanser and he accompanies me up to Woollahra Gates. We pushed the pace a bit when running together which I kept up all the way home. Thing is, it was getting pretty warm by 1.30pm and that must have taken a bit out of me as I've been feeling crap all afternoon.

All up 18.66km in 1:23:50 (4:28's).

HuRTS 2 x 20mins

Only the 2nd time we've done this session and I was feeling up for it this morning. Been feeling strong over the last few days so decided to push it today. Seems like everyone else decided to do the same thing as by 3km I wasn't feeling so strong anymore.

I ran in the front group with J-Fen, Bartles, Tucks and Scottyo. Bartles and I did most of the work until the Opera House when J-Fen pushed the pace. At the OPT, Scottyo joined him and I was holding on, not relishing the return journey. I finished with Tucks and Bartles at 5.88km (3:24's) with J-Fen and Scotty about 10m in front.

I was expecting to be holding on on the return (after a 3 minute rest) but found myself running at the front again. Scotty took the front running under the Harbour Bridge but didn't really push on. Then Tucks took over at the Opera House and did. From then I basically ran with Bartles all the way back, feeling better on the hills. Finished up with 5.83km (3:25's) which was much better than I expected. Surprised to see J-Fen and Scotty drop off the pace given how strong they've been recently. But the big news is that Tucks has come into form very nicely, pulling away with ease today to finish 25m in front of us. All very timely for Six Foot Track.

Varying the run home

Ran home late after work but decided to attack all the hills to try and get the heart rate up. Realised when I was doing this that I just don't get my heart rate up often enough with all this longer distance easy running I've been doing. Bloody hard work. I think it's time I concentrated on more aerobic work.

29:21 at Toyota Garage and 55:32 all up. Quicker as a result of the faster hills and there are plenty of them. Got a good shout from Clive Cooper driving by along Sydney Rd towards the end.

Feel good Sunday

Nippers Carnival up at Narrabeen all morning (where the kids excelled in mediocrity) so headed out late this afternoon for the usual route to Shelley Beach with Billy and Charlie on their bikes. Charlie has just upgraded to a bigger bike and is much faster as a result. I was feeling great so we bounced along at 4min kms the whole way. 11.5km in 46:00. Said hello to Mike Baird at Queenscliff. Good confidence booster after yesterday's long one.

Long Saturday

Out at 6am with Macca and Big Sam for the usual Narrabeen route but completing the lap of the lake. Great morning, time passed quickly with plenty of chat, at least until 26km when Sam remarked on how good he was feeling when suddenly the pace increased and the talk decreased. We ran the next 7km pretty quick averaging sub4's.

All up 35.7km in 2:39 something (about 4:28's). Felt stronger today so maybe it's starting to come together.

It was close, but I made it through

Sunday tipped me over the edge. I picked up a case of Endaitis* on Sunday and by Monday was struggling big time. Went through 1.5 toilet rolls in my office in blowing my nose. It was effective at keeping people from bothering me but resulted in me having to suffer alone. Tuesday was even worse, Wednesday was slightly better (probably equivalent to a normal person's pneumonia) but Thursday was markedly better. Ventured out for an easy 10km along the flat route from work in 42:13.

Today I joined the depleted Friday squad (MC is ignoring all HuRT Squad etiquette in advertising a Friday swim squad, in between trying to make a buck in selling some dodgy musical theatre tickets) for the normal Monday route. The two JB's, King James, the Kilted Scot, Russell and Clyde were there along with others. Turned over 13.27km in 59:13 (4:27's). Felt great running it, the three days rest doing wonders for the legs but feel very tired and depleted now, probably with some lingering remnants of the virus at play. I've got 36km planned with Big Sam and Macca in the morning so I'm hoping it's gone by then. The tiredness may have something to do with joining in with Laser Zone at Billy's party along eight other 9 year olds this afternoon. I kicked their ass. You were given a great printout after the game showing loads of statistics (number of kills, % hit rate, number of times you were killed etc.) which I thought of photocopying for the blog but in the end my modesty determined it wouldn't be appropriate.

72km for the week.




*A particularly virulent strain of manflu, brought on by overtraining, drinking to excess and constant texting from Young Timmy.

Long Sunday getting faster

Trotted down to the ABC Pool after waiting a few minutes for Kanser and immediately felt good today. Caught up with Big Sam and, with Kanser nowhere to be seen, we headed off. Probably a good job he didn't join us today as I think the pace may have been a little too hot for him.

We took it easy for the first 12kms up to Narrabeen then, after stopping for our usual first water and Gu, Big Sam decided to put the foot down. I think he was running angry after yesterday's performance and I felt similar. Anyway, from then on it was a good pace all the way home feeling great, even pushing the Griffin St hill. Glorious morning made for a great run. The splits tell the story:

5:11, 4:28, 4:43, 4:28, 4:24, 4:24, 4:12, 4:15, 4:20, 4:03, 4:14, 4:13, 3:57, 4:00, 4:07, 4:00, 4:14, 4:01, 4:03, 4:08, 4:02, 3:56, 3:53, 3:51, 4:00, 4:02, 3:52, 4:15, 5:16, 4:00, 4:15.

All up 31.02km in 2:11:05 (4:13's). Somewhere in all that Sam probably ran a 10km faster than he did at Homebush yesterday.

I then did 4.54km with the elder kids down to Queenscliff in 25:10 (5:33's).

Striders 10km Homebush - 11th in 34:32

Well, not the start to the season I was hoping for but it's under the belt.

Caught a lift with Ben and Big Sam and arrived with plenty of time for some run throughs to get the heart rate up. Big crowd at the start with some very good runners fronting up - Tom do Canto, Uncle Dave, CT, Farrugia, the Horne, Tucks etc. I lined up in the second row (behind Timmy, I think he was racing EJ to the first corner - and lost) and set off pretty hard (at least I thought it was). However, before 1km was reached the front group of 6 had already gapped Tucks and I by about 20m. At the top of the hills on to the footpath and crowd behind of Tongey, Bleasel, Dean Degan, Brendan Davies and an Asian chap I didn't recognise had caught Tucks and I. I struggled around the very wet horsetrack and was gapped by Tucks and the Asian chap. At 5km (16:52) they had about 20m on me. The time at 5km depressed me a bit and I immediately lost concentration and started to drift. Bleasel then came past followed by Tongey and I was running with Dean and Brendan. It stayed that way until the end, with me pulling ahead of them in the final km.

Legs felt heavy the whole way. I thought I was turning them over OK but apparently not. Pretty ugly negative split. But it's in the bag and the training continues. The body feels great with no niggles.

Cooled down with Tucks, Timmy, Kanser, and Big Sam. We all struggled today. My head to heads looks a bit lop-sided but at least I got Timmy on the handicap system.

Couple of photos:

50m to the finish...



Me gurning, Tucks, Kanser looking fucked, Young Timmy and Big Sam...

Friday fitting it in

Ran 5.9km to Lime St for a massage with the Tiger then ran 3.7km back. 4:07 pace there, 5:07 pace back. Bumped into Fast Charlie and Warwick on the way back so ran with them.

Tiger diagnosed my knee issue then set to work on it and it turned out a treat.

Just back from a 4 hour boozy client lunch which isn't ideal prep for tomorrow but I'll try my best.

105km for the week.

Not Hickson Road HuRTS

Had a few too many Coopers Pale Ale after the swim carnival last night and only a few hours sleep so it was a very easy session today. Jogged down late to Hickson Road and met the squad coming back on their second rep. Joined in with the second group for reps 3, 4 and 5 doing 3:39's, 3:32's and 3:25's (per km, not total time) feeling OK. Then jogged back with Tucks, MC, Todd and Big Sam. All up 10.27km in 43:50 (4:16's).

Wednesday MLR

Just MC and King James today with James peeling off at Fox Studios on the 2nd lap. Very easy chatting all the way. Took the concrete path around Centennial due to the rain so a bit longer. 18.69km in 1:27:02 (4:39's).

Excitement is mounting in the office for the annual swim carnival this evening. Here are a couple of photos showing the glorious AAR banking team and their captain..

HuRTS Tempo

Lower crowd than usual with Kanser leading a small band of breakaways at Rushcutters. Had a quick chat to LF Charlie, Tucks, Bartles and Durante before the start, with each of them admiring my spray-on tan, and then we were off. Tucks was heading the front group which included Scooty O, Bartles, Jase and Macca. Just as he was pushing us all into discomfort, he pulled up under the Harbour Bridge complaining of a bad stitch. I think this injury is related to the "tweaked heartstring" which MC and Young Timmy are often prone to.

We turned at 6.27km and Scotty started to push the pace. We then swapped pacing duties all the way back with Bartles perennially on the shoulder. Scotty pushed ahead in a final run in at the Art Gallery and I finished back in 44:44 with Bartles, running strongly today, a stride or two behind.

Garmin said 12.55km at 3:33 pace but I was wearing the 405 today, not the 610, and the 405 measures short under Circular Quay for some reason. G-Maps suggests 12.4km so about 3:36 pace all up. Pretty pleased with that in the humid conditions.

Needless to say I sweated so much my spray-on tan ended up on my cotton singlet.

Monday meander

Finally got some work to do which meant I missed the start time for the HuRTS Monday jog so caught up with them at the Opera House. Result was a very easy 13.3km in 59 odd minutes at about 4:27's. Finished up with Tim Cradock (who's getting back into shape), MC, Mark M and Russell. This Monday session seems to attract loads to start with but very few do the whole thing. Hot today. Sydney finally breached the 30C barrier.

Body feeling very good though with the knee much better and both achilles the best they've felt since September.

Our place on Berry Mt over the long weekend was great, the only downside being the grounds which were full of leeches. We were examining one fat one on the doorstep on Saturday afternoon which Charlie splatted with one of Bec's Haivanas and which released a load of blood (only then to crawl off - we got it with vinegar later). I took my shoes off a few minutes later and realised it must have just fallen off my ankle - this was the state of my sock..

Long run around the Valley

Went a bit shorter today but found a 24km loop along Kangaroo Valley Road, then Tourist Rd, up to the Camberrawa Lookout then down Moss Vale Road to Kangaroo Valley and finishing with a gruelling 6km climb back up Berry Mountain to our house. Took it easy on a beautiful day and took some photos along the way. Struggled on the final climb after 20km where thoughts turned to Six Foot reminding me just how hard it is. Finished up with a 4.5km jog with Bec for 28.8km all up. Slow at an average of 4:44 pace but plenty of hills.

Here are the photos:

Looking back down to Kangaroo Valley from Tourist Road:



Camberrawa Lookout:



Climbing out of the morning mist up Berry Mountain towards the end:

Up and down

11.1km from the house near the top of Berry Mountain on a route along Tourist Rd trying to plan tomorrow's longer run. Not a flat section on the whole route but felt great today. 46:something but it was 4:14's after the first 2km (all up) in 10:00 and the final 2km (all down) in 7:00. Feel as though I'm recovering well at the mo following each easy day. Having said that, I'll go shorter tomorrow after two very long Sunday runs in the past fortnight.

Kangaroo Valley

12km from the village and then up Upper Kangaroo River Road easy in 52:08 (4:20's). Right knee still sore after trying the ski exercises last night (the ones I used for Runner's knee). Didn't work, just made things more sore. Aggravated my adductor which I think is the root of the problem.

Saw some Kangaroos in the village at the end. Never seen Kangaroos in Kangaroo Valley before. I thought the name was a joke.

127km for week.