Sergio Carvalho

Up at 5.30am on a beautiful spring morning for 2 hours easy with Macca. We did my old Burnt Bridge Creek, Manly Beach, North Head, Tania park route and I don't think Macca appreciated the trails or sharp hills with his hip. Still, the time passed very quickly chatting all the way. I'm handling these longer runs fine, still feeling pretty fresh at the end. It's nice knowing at 26km you don't have to pick up the pace for the final 10km.


Serg was an enigma. A hugely talented runner with a passion for peri-peri chicken, he would fluctuate in weight depending on the season. Despite being of Portuguese descent, he didn't like training in temps above 20c. But on his day he would smash us, with a PB in the Half of 68:xx. We were reminded of this many times, which is why one of the original HuRT Squad awards - recently dominated by MC - is named in his honour. An all round good bloke.

Serg, on right, at JPMorgan in NYC with rare beer in front of him.

Richard High

Got up after 4 hours sleep nursing a monster hangover. Jogged up to North Head and stood in the freezing cold directing cars. Had a quick chat with the boys intending to jog the 10km when James asks if I'll do the 40min pacing role. I agreed as I thought it would keep me honest. I'm the world's worst pacer. Felt great while running and kept on drifting down to 3:50's. Went through 5km in 19:32. Some bloke told me at 6km I was going way too fast. Ended up running backwards between 8 and 9km trying to gee up the runners. Had to do the last km in 4:20 so walked the last 40m to cross the line in 40:00.


Then ran home. 17km all up. Hammie ok. Still hungover.


Richie joined the 4 of us in the second or third session the squad ever ran, so is effectively one of the founder members. He is one of those blokes who only needs about 3 weeks of consistent training to get super fit. Having said that, he's always coming back from some injury or another. Plenty of speed having been a great 800m runner as a kid (1:55 or thereabouts) so all he ever needs is a few long runs in the legs. Probably the only person who's run JPMorgan more times than I have, but not sure he's ever run a marathon? We share a birthday (and almost a surname) but he's an old man and turns 40 next week whereas I'm still a whipper snapper. An all round good bloke. In fact, voted so in the HuRT Squad awards last year.

Ray Wareham

An easy 10km from work but when I reached 5km (20:32) I decided to stretch my legs a bit on the way back to test the hammie. All up 40:16.


Ray is one of the those few runners (including Tucks, CT and, to his credit, Flakey) who will run anything from 800m on the track to the Six Foot Track. He's ubiquitous. He'll pop up in a marathon and be doing a hard Tuesday session 2 days later. Having said that, he's always moaning about a niggle or two. And Ray likes to talk. Even when running 3:20's in a 10km race, Ray will strike up a conversation. Which can become a bit frustrating sometimes, when you're slogging your guts out and he's chatting about J-Fen's current form. I reckon he's underperformed a bit recently. He definitely deserves to beat his marathon PB (2:39) and should be running 33's over 10km based in his ability. But what do I know. An all round good bloke.

Tim Cradock

Just an easy 45mins today around Manly before a game of golf in the sunshine courtesy of Mac Bank.

Tim was another founder member of HuRTs, but of the 4 of us probably the one we see least often these days (although he was out on Monday). It's a shame as he's probably the most talented with a 2:24 marathon to his name in Paris about 10 years ago. When I started doing this blog I was very competitive with him - along with Richie High - with us frequently all finishing within a few seconds of each other. Unfortunately he seems to have turned to the dark side recently, attempting a few Ultras. All round good bloke though.

HuRT Squad - Chris Graham

Lost my mojo a bit recently particularly with all the injuries. Strained my hammie again yesterday. Saw the Tiger this morning and he stuck some needles in and worked on it. He said jogging on it would be OK and that was the only advice I needed. So did an hour with Macca, MC, RMR, Craig, JW and others.


Chris was one of the founding 4 members of the HuRT Squad and actually came up with the name (he's in marketing). He's a bit different to the average squad member, in that he is still a regular on Tuesdays and Thursdays but will never run a race shorter than a marathon. He's run Six Foot more times than nearly everyone (18 or so) with a fairly recent sub4 hour PB. All round good bloke.

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.