Easy recovery

Just an easy run home in 58:53. Stared at a lunar eclipse running down Parriwi Road.

Final long one?

Out at 5.45am this week with Big Sam, JB and Macca for what could be the final long run prior to GCM. Legs felt very heavy this morning after yesterday and, to be honest, it was just a question of putting one foot in front of the other for the first few km desperately waiting for Narrabeen where I could take the first gel. Felt a bit better after that. Pretty damp around the lake and we had no plans to pick the pace up over the final 10km but of course we did out of instinct - the first 5 of them being just over 4:00 per km and the last 5 just under. Good chat all the way though even when picking the pace up with the boys all running well after tough races yesterday. All up 36.8km in 2:38:33 (4:18's).

Came back to see some great results from Eugene in the Prefontaine Classic. Mo winning the 5000m in 12:56 and beating Bekele and all the Kenyans in the process. Collis ran a great PB of 13:10 with Mottram well back. My favourite female athlete, Tirunesh Dibaba, also won the 10,000m by a whisker - no doubt relying on her kick. Can't wait to see the races.

Bad news was that I got an email from Dad yesterday claiming that he was checking his old running diaries and discovered he ran a 10km in South Shields in 1988 (aged 46) in 32:04. All sounds very dodgy to me but I guess I have to trust him, given he's my Dad.

Big Saturday

First up an early rise for the North Head Striders 10km. I'd had a few beers at Friday night work drinks and wasn't the best at 5.45am. Felt fine when I got there though doing a warm up with MC, Mr Ace, et al. I was pacing Rob C and we had a few others along for the ride too, including Liz Miller and John Bowe. Had fun shouting at the front guys and there was the usual battle between Bartles, Scotty, Bleasel and Tongey. The aim was to get through 10km in 38 mins and we set a course for that. We seemed well up in the first 5km going through each km in about 3:41/3:42 but I noticed the Garmin was increasingly beeping shorter of the official km mark each time. It was muggy today and the second 5km slowed but still on pace overall according to the Garmin. Unfortunately, the Garmin measured the course at 10.2km and Rob missed his target running 38:35. I think Action may need to get his measuring wheel out as everyone came back with the same measurement. Still, it was a nice start to the day.

Then on to Miranda after watching Billy's team sneak a 2-2 draw against Brookvale in a thriller. The kids were on at 12noon in light rain. It then got heavier and heavier. By 3pm the course was well churned up and runners were slipping over on every tight corner. I ran 3rd leg of the 4x4km relay for the Open team. Went off a bit too fast chasing down the two runners in front of me and paid for it on the hills on the second loop. Ended up with 13:39 which was OK but nothing special. Great news though was that a strong final leg from Tongey brought us back to 3rd place overall! This is the best result the Striders have ever achieved. We'd have won the Over 35's if we'd entered that team (we're all over 35 - our average age is a scary 44) but our official Over 35's team (consisting of Timmy, Nick B, Andrew Wilson and CT running a second leg) was 3rd too.

Some other sporadic results were:

Chadi: 13:20
Tongey: 13:23
CT: 13:29
Nick Cope: 13:34
Richie Roberts: 13:40
Chamkaur: 13:44
Keith: 13:49
Sean Williams: 14:12
Tiger: 14:42
Timmy: 15:27
Laura: 15:34 (Oh Laura, why couldn't you find 8 more seconds and make my year!)

Love these events. Great atmosphere and a smattering of world class athletes too. Harry Summers (a 28:13 10km runner) ran 12:22 looking very easy but fastest time of the day was James Nipperess (an 8:35 3000m Steeplechaser) who ran 12:13. I guess the course and distance aligned with his pet event.

Finally, many thanks to Laura's mum for her fantastic scones with jam and cream. A perfect post race recovery. Unfortunately Timmy had drunk all the tea before I arrived.

Friday amble

Easy run in to work in 57:53. I reckon part of the reason I'm feeling better in the mornings is my improved nutrition. Last might was a Crust Supreme pizza (less the olives and half of the final slice) followed by a large heaped bowl of rhubarb crumble and ice cream, swilled down with two Coopers Pale Ale. Tiger, do I win?

Ran up Parriwi Road where this cyclist overtakes me and slows down to start studying my running form. Thought it was a bit weird until I realised it was Mark Green from The Body Mechanic! Good chat with him for a few minutes before he rode on.

111km for week. Solid off only 6 days. One more big one before I start to wind down.

HuRTS Hickson Road

The old session. I was in the front group with CT, J-Fen, Big Sam (running very well), Andy, Enda and a few others with MC taking it easy in the second group in prep for North Head and his big showdown with Timmy.

Felt good again today following a massage with Amanda this morning. We all nearly died on the first rep narrowly avoiding a car and I couldn't tell where the official end spot is with roadworks going on so the time was off. Settled into it after that with CT pushing me all the way and making a break on the final one.

Times were:

3:48 (off)
3:31
3:39 (still slightly dodge)
3:31
3:36 (about right)

Jog back for 11km all up.

Wednesday MLR

3.4km tempo with the kids (Billy, who is getting stronger every run, 15:46, Bec, 17:03) around the Golf Course from home. Then ran to work via Queenscliff lagoon. Felt pretty good today although some of those hills are pretty tough.

All up 22km in 1:39:46 (4:32's).

HuRTS 14 x 3mins

Big crowd today with lots of the speedsters upfront. Fast Charlie, J-Fen, Macca, Fats, Young Timmy, the mystery fast chap who no-one knows the name of, Truscott, Bartles, Ray, MC, Big Sam, Mr Ace plus a host of GCM participants like Sonya, Emma, Indrajeet and Laura. Birthday boy Tucks was sipping wine in the leagues club, JB was flying solo and Kanser was having another rest day but otherwise pretty much everyone in attendance.

I felt OK in the ,owning but after a couple of reps my legs felt like lead. Still settled into a pace of 3:20's or thereabouts with everyone trailing in CT's wake. Macca and I briefly trailed in Fats' wake until he gave us a taste of one of Amanda's vegetarian curries and his recent home brew. I picked up the pace over the final 5 reps running 3:10's or quicker. Legs felt just generally fatigued at this stage but warmed up. Cadence was good.

Pretty tired this arvo. In fact, I feel permanently knackered at the moment. But that's marathon training.

No Geb

Just an easy run home at the end of the day in 59:29. Need a massage on my poor hip flexors.

Bec won the 800m in her School Athletics Carnival today. Thing is she came home disappointed because I told her this morning she should try to get under 3 mins. She ran 3:04. When I told her I was proud of her and would put it on my Blog she cheered up no end. So here you go. This Blog is spreading happiness.

Go Geb!

With news of Macca and my infamous long run reaching far and wide, I was up at 6am this morning to meet Macca along with JB, Bartles, Craig Mac and his Irish mate Tom Buckley Thank God Enda and POD didn't know about this chap as he'd have shown 80% of the Irish team a clean pair of heels if he'd run last weekend.

Very cold to start but soon warmed a bit and it was a pretty uneventful easy paced 25km chatting until the end of Narrabeen Lake when we started to speed up. From then it was a 37:45 final 10km, pushing it a bit through Dee Why to finish in 2:32:59 for the 36.8km (4:09's). Felt great this morning after yesterday's rest day. All the boys looking strong with Bartles in particular very impressive given this was 11km further than his longest run all year.

Spent most of the final 10km considering the palindrome that is The Voice contestant Rachael Leahcar. Tried to think of other music palindromes but could only come up with Abba. I was pretty tired mind and the brain slows down when the legs speed up.

Run home

Buggered at work. Found myself at home at 3.45pm so ran back to work in 58:24. Bit average feeling.

Now out with the boys for the Striders dinner. Could be a big night...

Somehow managed to cobble together 90km for the week.

HuRTS 400m reps

The smallest and most select group today of Bartles, Young Timmy, Pete W (telling me that he's decided that the way to beat Timmy is to train like Timmy) and myself.

First rain of May and pretty cold but Rushcutters was as pristine as ever. Straight into it and for every rep Timmy and Bartles would go out hard with me chasing them with Pete. For most reps I'd nudge ahead of Bartles by the end other than a couple which he held on for and the last when both he and Timmy were burglars. I had a go at Timmy about this and he got very upset. I've never seen him lost for words before.

Reps were very consistent but noticeably down on the last time we did this. No doubt SMH Half still in our legs. Amazing how many people I've heard from who are still suffering the after-effects of it.

69, 69, 68, 69, 68, 68, 68, 69, 68, 69

I like the 400's. Not while doing them of course, but you recover fairly quickly and feel virtuous.

Workout Wednesday

Watched Billy coming 17th in Zone XC this morning. He was in 10th at halfway but obviously has his Dad's stamina.

Then ran to work easily in 58:24 feeling as though I'm finally recovering from the weekend. Beaut of a day. But stuffed at work.

HuRTS 4 x 10mins

Going through the motions today with Bartles, others including Timmy, Big Sam, Tongey, Fast Charlie and J-Fen hitting the front. Good crowd and plenty of chat.

Hip flexor marginally better but left calf feels like a leather sack full of ball-bearings.

Monday recovery

11.7 in 56:xx very easy recovery with MC, JB, Ray, Indrajeet, King James and others.

Hip flexor so sore couldn't even get my leg onto the clutch in the car in the morning without physically lifting it.

SMH Half - 13th in 72:38

Where was Ireland? Looks like the English thoroughly put them to the sword this morning. The Churchill/Sands trophy will stand proudly for a year alongside the huge monolith that is the City Mile Dash trophy.

Drove Ben, Dicky, Big Sam and Charlie Girl in this morning after waking at the ungodly hour of 4.45am for the 2nd time in 3 days. A few run throughs then stood on the start line with loads of familiar faces around It's what I love about this race, tends to bring out all the good runners ready to give it a go.

Felt great at the start heading the second group as the group of about 15 leaders quickly gapped us. Ran through 2km in 6:29 with alongside Bleasel, Geoff Arnold and JB with CT about 20m in front. Bleasel then puts in a burst which I wasn't willing to go with so continued on with JB and another tall chap until Pyrmont. As we went over the flyover I worked the hill and felt as though I was making good ground. Then all though Pyrmont from 7km until squashed car roundabout at 14km I felt fantastic - relished all the crowd support and it just felt easy. Caught Bleasel and CT and tried to push on but without gapping them. Went through 10km in 33:37 thinking a sub72 was in the bag. Then from nowhere at 14km Tongey and Nick Bellemore overtake me and I try to stick with them going up the big hill all the way to the corkscrew. This hurt quite a bit but meant I'd gapped Bleasel and CT. Held on to Tongey and Nick until Macquarie St by which time we'd caught a tiring Vlad but my legs just failed me going up Macquarie St. I was then by myself just holding on. Felt OK going downhill to Mrs Macs Chair but it was a question of just putting my head down and working to get back up.

Rounded the final corner but with no sprint to get under last year's time. Ended up with exactly the same time.

Pretty pleased with the run. Would have been nice to hold on to Tongey and Nick but they were just too strong. Still plenty of time until GCM to work on that and taper properly.

JB finished in 73:38, Fats another minute behind but still in front of Ireland's first counter with Macca running 74:38. Nice PB for him but sure there's still more to come. Bartles beat them both with a high 73 just behind JB. J-Fen was next looking slightly disappointed with a low 75. Kanser's shoes didn't agree with his Central Governor and got him a low 76. Best of all was Timmy pipping Enda by 4 seconds despite Enda bludging off him the whole way. Dicky rounded out the Poms with a low 79 beating the final Irishman (Eoin) by a few seconds. Big Sam surprised me in particular by showing up despite being sick all week (I was about to drive off this morning before Ben spotted him jogging down Griffiths St!) and pulled himself around just over 80mins. He reckons the Tiger was just in front so looks like I'll be taking another $50 off poor Gary.

May even make some beers this arvo if the Sheaf lets 18month yr olds in. Just to see Enda and POD. Wonder if they'll buy my kids their drinks too?

Fitting it in

With Kirst gone, I had to do a fair bit of kid juggling to fit in an easy 7km jog today. It involved one pushing the pram while another did their weekend run nearby (before switching roles) while two were at a party and while I ran between the lot of them. Not sure how I feel about tomorrow. Still got some remnants of this gastro cold thing but it could amount to nothing. I'll just give it a shot and see how it goes.

Great run by Tucks today in TNF100 to finish 3rd in his first attempt at the distance. As usual, it looks like he paced it perfectly.

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.