Post Olympics update

Had a bit of an accident following the last post while over in London. Hurt my shoulder after a night out with Andy and Fast Charlie which has curtailed any proper running. Have just been jogging for the past 2 weeks - every other day while in London as there was just too much to see.

Had the shoulder X-rayed on Sunday (thanks to Thamal's wife, Jules, who is a nurse at Manly hospital and allowed me to by-pass the usual 4 hour wait) and I've got a hairline fracture in my scapula just beneath the AC joint. So will be taking it easy for a while yet.

The rest of the Olympics were awesome. For a jaw-dropping spectacle you can't go past Rudisha's 800m world record. When was the last time a world record was set in the Olympics at a distance over 400m (or even over 200m)? For atmosphere and excitement (as a Brit), Mo's 5000m and 10,000m top it. It's hard to distinguish the two as they were so similar - you'd have thought Gebremeskel would have learned a lesson from watching the 10,000m. The 10,000m was exciting as it was the first distance Gold medal. The 5000m was exciting as (for me) it was unexpected. The Mens relays were also awesome. The noise in the stadium was unlike anything I've ever heard - even louder than St James's Park on the day of the Howay 5-0 against Man Utd.

Popped down to HuRTS today and did 13 x 3min reps before rushing back to the office. Ran with MC for most trying not to over exert myself. Legs have been feeling very weary recently but I'll just keep plugging away.

Bolt and Kemboi

Just a very easy 10.4km this morning in 45 odd. Feeling tired after the past few days.

Another great night last night. Bolt is sensational. But Kemboi was my man of the night. He's got an amazing change of pace and adds a bit of colour to an event that most people couldn't name the winner of.

Regents Park 10km

Well, last night was the greatest night of athletics I've ever seen. The 10,000m was insane. Screamed at Benny the whole way through and by 5 laps in had 10 random people around me doing the same thing. The noise on the final laps was beyond anything I've heard, literally 80,000 people screaming their heads off. Just amazing.

I was emotionally drained by the end and the last thing I fancied doing this morning was a race. But I'd promised Andy so rocked up to Regents Park for a 10km race. About 700 people had the same idea. The organisers were a bit overwhelmed. Set off feeling ok and took the lead. It's a 3 lap course and was still in the lead at the end of the first lap. But then I just felt really tired. Breathing was fine but legs just dead. The 2 front guys got away and I just held on for third finishing in 34:10. Beaten by a yank and a Pom in a 10km in London. I know how Bekele feels. Andy was a couple of places back in 5th running 35:00, feeling similarly jet lagged.

Off now for another big night of Athletics and Usain in the flesh.

This video of the BBC commentators watching the end of the race is Gold!

Dibaba the GOAT

Similar run to yesterday, but with a few detours because of the Olympic Triathlon taking place. Helicopters buzzing overhead and huge crowds but an electric atmosphere. 10.7km in 45:54 (4:17's). Had a bit of a hangover after a few ales with Fast Charlie and Sneds last night. Lot of gas too. I thought English beer wasn't fizzy?

Sensational performance by Dibaba last night. In full flow she is just beautiful to watch. Sorry Paula (I don't suppose your reading), but she the greatest female distance athlete of all time.

London calling

Arrived 5am. Wandered around until lunch then headed out for a run. Went from my flat near South Kensington up to Hyde Park and did a loop, coming back through Kensington Palace Gardens (nice digs, although I upped the pace running past the Israeli embassy). All up 10.6km and only 4 sets of traffic lights. 43mins or so (4:05's). Felt good but left hammy quite sore after the flight. I've got a feeling I may have tweaked it doing 200's.

Now off for some ales with Fast Charlie.

And he's off

Too busy yesterday. Today I was going to run early but:
(a) couldn't be bothered; and
(b) had promised the kids I'd do a training session with them before their District athletics carnival next week (both doing the 800m).
So we went down to LM Graham Reserve and ran 6 x 200m. I did them all at 30 or 31 with one flat out with the following wind in 29. Bec and Billy ran them all in 38 - 40s with Billy 2m in front of Bec. I got lactic and found it surprisingly hard.

Off now. Next stop London and a 10km in Regents Park. Andy was daft enough to tell Bill Batt about it who then emailed Kevin to suggest he run. So my chances of a win took a nosedive.

HuRTS 45mins Fartlek

Usual big Tuesday crowd. With 2 days to go until I'm off neither my heart nor (due to Sunday) my legs were in it today. Ran with TB and Dom to start with before catching Dicky H around Farm Cove just as he was dropping off Tucks, Barts and J-Fen.

Turned just shy of the second speed bumps on Hickson Road with the 3 boys flying in front. Felt better on the way back and pushed ahead of Tb and Dicky from CQ onwards. But still Tucks and Barts came past up the hills, both in great form. J-Fen too looking very strong. I clocked 12.6km all up in 44:40 for a 3:32 average. Pretty good considering.

Paddy Power has Cheruiyot at 8/11 and Dibaba at 7/4. They've got no idea. I'll be sure to put a few quid on my idol when I get there.

Monday meander

10km around and about with Clyde, MC, Indrajeet, JW, Gerry et al talking Olympics.

3 days to go!!

Long Sunday

Shocking nights sleep with Charlie up and watching the rest of the world conspire against Team GB in the road race. But was up at 6am to meet Macca and Bartles for the usual 37km route. Pretty nippy this morning but the time passed easily chatting. Macca turned around at 14km. Bartles and I carried on with me dreading the inevitable pace pick up. Did the last 12km averaging close to 3:50's but with Barts dropping me in the final 2km. He's getting stronger every week and will run a great C2S.

Now for a nap, some early beers and some Olympics viewing...

Too much TV to watch

Same as last week. No zip in the legs this week though probably from the hills on Thursday. Gave up pushing hard after some hoon (Flakey) shouted at me at 1.5km. All up 27:54. Warm up and down for 10km all up.

Go Cav!!!

The Greatest Show on Earth

Out with the squad today but with no MC we stuck to the Barangaroo route. TB, The Kilted Scot, Dom, Emma and others in attendance. Very easy going until the turnaround point when TB announced he was going to pick the pace up. Dom, some French chap and I went with him averaging just under 4mins per km all the way back. It felt better at that pace - I would have stopped at 11km otherwise.

15.75km all up averaging 4:16's? 105km for the week - first time over 100km since mid-June.

Fame at last for the HuRT Squad in Australia's running bible. Even Matt at work pointed it out.

HuRTS Hills

Over to Observatory Hill today for 10 reps up the 580m hill. Hadn't had my morning doughnut so was feeling a bit weak, not helped by not having done a tough session like this in ages. Tucks, Fats (who disappeared around a corner after rep 4 and turned into Barts), J-Fen, Macca, Dicky's G and H, MC, Dom and sole female Em were all there plus more. We were also graced with the mighty presence of Robdog, pretending as ever he lacked fitness.

Fats, Tucks, Dom and Robdog powere ahead for the first 3 reps with me, J-Fen and Dicky H a short distance behind. Did these in about 2:10. Gradually felt more comfortable with the pace getting closer to the front guys and led the last couple out.

Tough session. First time my legs have felt wobbly in training in ages.

1 week to go!!!

Big Skies

Have a lunch with NAB today so was up and out by 6.30am for the route to Shelley Beach and back. Stunning morning and plenty to enjoy along Manly Beach. 14km in 58:47 (4:11's) with 30:14 on the way out and 28:33 on the return.

Post 1500

Today was the HuRTS 2 x 20mins session off a 3 min break. Usual good Tuesday crowd with Barts, a resurgent Tucks, Fats (everyone seems to end with an "s" these days), Dicky H and TB running well upfront. On the way out Bart's and Tucks were ahead but I made an effort around he Park Hyatt to bridge the gap. 5.88km in the 20mins (3:24's). I gave myself 50m start on Tucks and Barts on the way back knowing I'd pushed it on the way out. Judged it just right (despite the boys overtaking me early on) to finish in 19:58 (3:25's).

People are hitting some good form. I reckon Fats will go very well in the Mt Solitary run and TB has a good shot of breaking Kansers PB in the C2S. Meanwhile, MC goes from strength to strength despite inventing sessions on the hoof.

Post script: Alaoui got busted for drugs overnight, as I'd suggested might happen on 13th July. So long as they ping Cakir too, I'm predicting my original choice of Aregawi will take Gold.

Ninky Nonk

After a coconut cocktail, 5 glasses of red, 1 glass of dessert wine, a beer chaser and bed at 1.30am, I was pretty concerned about the 6:10am start with Tucks, Bartles, Dicky G, Dicky B and Jason. Felt strangely OK though. Bartles said he could smell the booze coming off me in the first 5km.

Plenty of chat and the kms passed by in a blur. Tried to up the pace in the final 10km but I had nothing to give. We had a few 3:45's so probably covered it in about 39mins. All up 36.4km in 2:32 (4:10's). Then straight back to bed.

Igglepiggle

Got out in the late afternoon with only 30mins spare so did my old Manly 7.5km route. Wanted to go quite hard but not chasing a PB. Just concentrated on holding my form the whole way. Was surprised at the time at half way and finished in 26:46. 3:34's which sounds slow for 7.5km but its a nuggety little course. Anything under 27 I'm very happy with so looks like I might finally be shaking the marathon jet lag.

Now heading out for a boozy late night dinner party before meeting Tucks, Barts, Dicky Green and Richard Banks at 6:10am for 37km. Christ.

The Tombliboos

Go Cav! What a finish, he destroyed them. Great to see him back to form.

Today was just a very easy 13.5km over to Cremorne Point with MC, Mr Ace, Ray, Rob, Indrajeet and Georgie Moore. 65mins or so.

Makka Pakka

Out to Rushcutters for the thrill ride that is 10 x 400m off a rolling 2 mins. They'd fenced off a bit of the oval for ground maintenance but had conveniently marked out a running track so Timmy improvised and created a 400m route largely involving the outside lane of the newly marked out track. MC insisted it was 2s too long, I reckoned 1s max. The Garmins said 430m but they always measure long when going in circles.

Small but select crew with Bartles, Tucks and Darien up front, Timmy just behind (to be fair to him, he runs this session very well), MC following with Pete W, TB (taking it easy), Louis and others and Aparna the only girl but looking good for my JPMorgan team.

I was worried about my sore hammies so wanted to take it easyish. I started to feel more confident about them after 5 so picked up the pace. This tactic seemed to coincide with the way J-Fen runs the session so we ended up pretty much running them all together.

Reps went:

74, 74, 74, 74, 73, 73, 72, 72, 69, 67

Really enjoyed it.

I've ditched the no coffee, no beer diet. Bloody stupid idea, I was getting depressed on it.

The Wottingers

12.3km run in 55:20 up and around Centennial. Hammies very sore but the Tiger got into them this arvo.

The Pontipines

45mins tempo today and a good crowd on another beautiful Winter's day. I say Winter, but checking out the forecast in London it's 3C warmer here and there's not a cloud in the sky.

I set off with Bartles, Timmy, Tucks and Enda and, feeling good, pushed on a bit running with Bartles. We ran really consistently until the turn, picked it up a bit and then at 8km my legs just slowed down. They'd been feeling pretty dead the whole way but my breathing was fine so thought they'd come good later on. But between 8 and 9km I ran a 3:42 so decided there was no point flogging a dead horse and decided to stop at 10km and jog home the short way.

Plainly still got the marathon in my legs, but it'll come good at some stage. Very consistent times today until the 8th km:

3:30, 3:31, 3:32, 3:30, 3:30, 3:29, 3:34, 3:26, 3:42, 3:30.

35:18 for 10km.

Tucks was taking it easy after some monster bush run on Sunday. Barts finished well and Fats is showing some real form but man of the moment is Dom who is hitting form beautifully for C2S. He's got some real pace and now seems to be backing it up with some stamina.

Female Field (this will be patchy):

Shot Put: Adams
Javelin: Spotakova
Hammer: NFI
Discus: NFI
High Jump: Lowe
Long Jump: Proctor
Triple Jump: Savigne
Pole Vault: Maurer
Heptathlon: Chernova