Monster day

Had about 2 bottles of red last night at Bambini Trust and crawled in at 11pm. Then up at 4.30am for a 6am flight to Melbourne. Did my talk, got a flight back and squeezed in a 56min run across Anzac Bridge and back via Sydney Uni. Head still pounding and knackered but at least feeling as though I've shaken the virus.

100km for week.

HuRTS 8 x 800m

Got some good work on my hip flexors this morning then out to a small crowd of Timmy, Louis, Dom and new chap James Everett at lunch with Tucks jogging by to say hello.

Planned on doing one easy, one hard etc off 2 mins rest. Timmy and Dom really pushed the first hard 800m with me wondering why I wasn't out clear. Turns out they were just running very quick.

I ran them in:

2:48, 2:19, 2:49, 2:19, 2:51, 2:20, 2:51, 2:17.

Once I'd resigned myself to the fact that it wasn't going to be an easy session it felt better.

Still not 100%, feeling a bit shivery now but 3 days to recover. But first, off for some fine wine at Bambini Trust now...

HuRTS 45min tempo

Not sure I'm 100% yet. Turned up to HuRTS with a vest and a long sleeve top on as I was freezing. Everyone else, in singlets, thought i was nuts.

Started off with J-Fen, Fats, Macca and new recruit Tongey (as if HuRTS wasn't competitive enough). Around CQ Tongey suddenly put his foot down leaving J-Fen, Fats and myself to run together until about 50m short of the second speed bumps on Hickson Rd (6.25km). I was really heavy legged on the way out. Felt slightly better on the way back and pushed the hills finishing in 44:41, final gate to gate in 10:17. Averaged 3:34's. J-Fen was strong today finishing with me.

Got stomach cramps after. Will take the rest of the week easy to freshen the legs for Sunday, although I'll probably do some grass reps on Thursday. GCM remains the priority.

Brass Monkeys

Very easy run home untimed as I forgot my watch. Felt very tired though. Yesterday has scarred me.

Other exciting news of the day is that I have a new office at work. And I now share. So no more intimate phone calls or days spent surfing the net. Arse.

Put to the sword

Put to the sword by Macca this morning. In fact, he stuck it in, twisted it and laughed maniacally the whole time. Started out feeling pretty good considering it was just 12 hours since doing the 14km tempo last might. Another beautiful morning although much cooler than recently.

Started to feel a bit heavier legged than usual around the 20km mark just past the Academy of Sport. Another gel at 25km and I thought I'd be ok. The tempo increased to sub 4min kms as usual but instead of leading the way I was just holding on to Macca. Through Dee Why we were going faster than usual (sub4 up the big hill) which I used as an excuse for being 5m behind Macca. The elastic finally snapped at 33km when I dropped to a 4:06 unable to do anything about it. Struggled home over the final 3km with Macca powering on looking super strong.

Pretty disappointed as I hate falling apart on runs. I was working harder trying to stick to Macca over the final 10km than I was at any point on the 14km tempo yesterday.

All up 36.86km in 2:37:10 (4:15's).

Manly tempo

Usual Manly route starting at dusk. It was pitch black by the time I turned at Shelley so had to tiptoe over the rough ground. Felt great on the way out and, with 25:12 at Shelley Beach, thought I'd beat my PB from March 24th easily. Then I drifted coming back along Manly beach thinking it was all too easy. Switched back on and worked hard over the final 4km but only managed 50:26 for the 14.1km (3:34's).

Great news for Gregson overnight running an A qualifier of 3:33 over 1500m but still only finishing 11th! Happy to see Allyson Felix take out the dodgy VCB over 100m. But best of all Hooker seems to have overcome his mental demons in clearing 5.72m.

Tis a pleasure

Beaut of a run solo on the Wednesday route but straight back from Fox Studios. Untimed but felt bouncy.

Hammies very tight though.

30km for the week.

Back!

Very frustrated to have missed Sunday's State 10km, especially with the guys I'd hope to run with posting such fast times. Still, all very easy saying what could have been. Got the chills on Saturday night and was feeling fluey Sunday morning so I pulled the plug. Whole family was sick by Sunday evening and I spent Monday in bed recovering. Doing anything was exhausting. Finally felt better today so headed down to the 4 x 2km.

Ran behind J-Fen with Daniel M and Timmy just behind for the first 2 reps. Felt comfortable until the end of the second rep when my legs felt dead and arms started to ache so ran the next 2 reps with MC.

Times were 6:29, 6:34, 7:05 and 7:08. Just pleased to be back on track and feeling OK.

Right groin and hip flexor a bit tight. Achilles slightly stiff from NOT running!

Hate the taper

2 kids with a gastro bug and Kirst feeling fluey. Trying to stay clear of them but got a sore throat and feel a bit achey. Pretty sure it's psychosomatic though. Always get like this when I get psyched up for a race. Ran a slow 6km to Campbell Parade and back with Charlie and Maggie on their bikes. Took about three hours or felt like it.

Easy Friday

Very easy 12.5km to Cremorne Point and back in 64mins. Ran with MC, Mr Ace, King James, The Kilted Scot and Marty. MC told us about how he ran 11.1s for 100m in Year 11 winning the State title. A few eyebrows were raised but I believed him. I laid a bet with MC for Sunday's race (my only one, which is rare). He bet that Young Timmy wouldn't run sub36. I chastised him for his lack of faith and then gamely took the $20 bet. So leave the pub now Timmy and get some sleep.Just found this. Depressing, as it looks like Billy wants to be a lawyer.

113km for the week - even tapering. Due to the weekend.

Papiss Cisse!

Holey smoke! If you missed them, take a look at this. Very easy trot today with J-Fen, Bartles, Big Sam, Young Timmy, Laura and Laura's mate Elle McPherson. At least that's what Timmy was thinking. It was all very strange. You normally can't shut Timmy up, a constant verbal stream usually ensues unless he has to start working hard (i.e. sub 4:40's). But faced with Laura's mate, he goes all Koothrappali on us! Anyway, we jogged over to Rushcutters on a beautiful Autumn day (it really is the best time of year, but don't start talking weather with Big Sam - he exhausted 5 different runners with his chat on the weather yesterday) and just did laps with a few strides thrown in. All up 10km. More good news this afternoon - Bec won her school cross country! She goes to a nerdy school now though so it's not quite the same as the sporting superstars from Manly West. Still, great stuff for her and well deserved.

Wednesday SLR

Big Wednesday crowd including MC, Big Sam, JB, Mr Ace, Spike, Marty and a load of others. I only did one loop so just 15km and untimed.

Ran in my new Mizuno Wave Musha 5's which, despite their shite name, felt great. We'll see how the achilles reacts.

Second!

After Christmas I was talking to the elder kids about representing their school and both said they wanted to get through in cross country. We started training on 1 Jan and have been out 3 days a week every week since then. Billy has only missed 4 sessions and Bec just the 1. Today Billy had his school xc and finished 2nd, 3m behind the winner. It's a great result and revenge will be had at District. Bec goes on Thursday.

Today was 2 x 20mins with the HuRT Squad off 3mins break. Legs felt really heavy to start with and I was struggling running 3:30's trying to hold on to Fats and Tucks. Scotty and Bartles were well ahead. Things improved after 3km and I bridged the gap Tucks had formed to finish with him, about 12s behind the front two.

Felt much better on the return but Bartles, Scotty and a marauding Macca had caught us by Circular Quay. We then ran with them although Scotty soon dropped off and Macca was only doing 3km reps. I pushed the hills back home to get back in 19:41 (averaging 3:21's) including 9:50 for the final gate to gate - very quick. Tucks and Bartles were right behind. John will go very well on Sunday - I'm predicting 32:40.

Great to catch up with Big Sam and good to see MC and Young Timmy back out again. The English are starting their fight back in true Bulldog spirit!

Easy Monday

Out at lunch with MC, Laura, Kanser, Dicky H, Indrajeet, the Kilted Scot and a host of others for the usual Monday route. Very easy pace but I still cut short conscious of much the weekend took out of me.

Highlight was seeing Oscar Pistorius at 10km.

14km in 1:05:25 (4:40's).

Good to see my old nemesis Lara Tamsett running a B qualifier of 32:01 in Stanford today. Not many other good performances from the Aussies.

Long Sunday

Out with Macca at 6am on a beautiful morning for a variation on the Narrabeen route. Felt much better than expected. The kms rolled by chatting to Paul and we lifted the pace in the final 10km sharing the duties.

All up 36.86km in 2:36:04 (4:14's) with the final 10km sub40.

Novice 10km Cross Country

First up was watching the kids in the 2km (after watching Tucks against the youngsters in the 4km). They went off quicker than our race and then waited patiently for Bec and Billy to emerge from the woods for the final 150m. Had no idea which of them would come out on top given how close they are in training. It turned out to be Billy finishing really well in 39th place (he's got another 2 years in this Under 12's age group) with Bec coming shortly after in 61st. Great run by them both and they were high as kites - bodes well for School XC next week.

I did a warm up of 3km running the course with Richie P, Eoin, Fats, Sam Green, the Twins and Ray. The ground was in perfect condition - nice and bouncy with only 1 mud patch although it was pretty warm at 23C. Quick catch up with Keith B, Kanser, Nick B and Flakey (Striders had a great showing) and we were off.

The usual fast start tussling for position with a bunch of youngsters gapping Keith and I early. I basically worked with Keith for the first 5km taking turns to reel in a few of the kids in front. After catching Mitch Dean at 4km I worked out we were in 4th, 5th and 6th places. Nick Bellemore then came past and started to push the pace a bit so I went with him with Keith seeming to drop off. It stayed like this until the final small loop (8km) when I made an effort to break free. At this stage Sean Williams shouts from the side that we're fighting for 3rd place. Was a bit confused as I could see we were 4th but it turns out that the 3rd place runner was some triathlete called Chris McCormack who pulled out shortly before the end (obviously doesn't have much endurance). Kept on trying to push the pace but could see another shadow had joined Mitch and I. That shadow came past at 9km and it was Tim Cochrane. I was still feeling pretty good with something in the tank so just followed Tim before emerging from the woods and starting to sprint. About 100m later, I realised I'd gone far too early and could hear Tim and Mitch catching up again. Then I hear the 5 kids screaming at me to sprint, so I go again and just give it everything until the finish line. Really chuffed to get 3rd in 33:01. Keith, Tongey and Fats finished shortly after to guarantee Striders the team win so a great day all round.

Team winners.

Friday recovery

12.3km solo in 58:08 (4:44's). Feeling knackered with very tight calves. Not expecting too much tomorrow.

100km for the week.

HuRTS 10x400m

Surprisingly big crowd for the trip over to Rushcutters with Richie P making a rare appearance. I measured out 410m on the Garmin (knowing it always measures long on an oval) and, despite having heavy legs, threw myself into it. I led most of the first 5 reps with Darian occasionally blasting one out. In the second 5, Scotty, Bartles, Darian, Jason, Richie and Spike each took turns. Tucks was a burglar on the last. Rep times went:

66, 68, 67, 67, 67, 66, 66, 66, 66, 65

Very pleased with that. Suspect it's still a bit short given the times but a great session nonetheless.

Took the elder 2 kids and Maggie on a 10km bike ride up to Seaforth and back yesterday (similar route to my morning run). Very impressed with Mags at 4.5yrs old climbing out of her saddle and managing all the hills. I videoed her on one of them. You can't quite get an impression of the gradient until you look at the elder 2 kids struggling in front. Mags Riding

Read this on The Guardian which made me laugh... Story of the Day

Quality Wednesday MLR

Stayed local with Dicky and decided on 20km with 5km on and 5km off. Needed to get the legs going to start so we did the first 3km easy and the final 2km easy. Chose a hilly route up to Seaforth and then to Tania Park and back. Kms went:

4:17, 4:16, 4:20, 3:57 (all uphill), 3:38, 3:42, 3:47, 3:27, 4:20, 4:13, 4:13, 4:08, 4:28, 3:34, 3:32, 3:32, 3:42, 3:32, 4:24, 4:08.

Dicky is good at keeping the easy sections honest when I tend to bludge. All up 20km In 1:19:17 (3:57's).

Plenty of hills as the inconsistent splits show and legs feeling it now. Beautiful cool and crisp morning though. Nice run.

HuRTS 45mins tempo

It's a game of two halves. MC still absent so I corralled the masses into the session. Bartles and Scotty went straight to the front with Macca, Ray and Tucks behind me. I stayed with Scotty and Bartles until Farm Cove where they eased ahead and I eased back with the legs feeling fatigued and me wondering why I'm in a rut. Turned at the second set of speed bumps (6.39km) so I'd made good progress but was about 80m behind the front two. Immediately after turning I lifted the pace and felt much better. Concentrated on reeling in Macca and then Ray who was pushing the pace. Felt good pushing the hills back up to the start (covering the final gate to gate in 10:07) and finishing the 12.78km in 44:55 (3:30 pace). Bartles had closed and was just 8s behind but Scotty had bailed around Farm Cove. Bizarre weather. It was really hot before the start, then cooled during the run and then the heavens opened just after we finished. Can't work out this new Blogger format. Not sure the IT people at work will be happy with me downloading Google Chrome onto my PC, but can't seem to work anything without it. And if they've updated a load of stuff, why isn't there an easy button to allow me to embed videos? And why doesn't it show new paragraphs when downloaded?