Wolgan Valley day 2

20km on the trails of Wolgan Valley after a day sat on the balcony reading David Millar's autobiography. Doesn't get any better than this. And the run was magic too, with the tennis ball having worked wonders for my left knee.

20km in 1:24:45 (4:14's). One of those days when running feels easy.

Wolgan Valley day 1

Out with Mrs H for 7km in Wolgan Valley. Knee still giving me grief so I kept it short. Got a tennis ball into my ass afterwards which was agony but I think is the root of the problem.

Had dinner in the restaurant with about 7 other tables (being Monday) and happened to be sat next to Pete Beacroft! Had a great chat with my ex-colleague and 30min 10km man. He's twice the man he used to be but bags of natural talent if he ever looked to return.

Sodden Sunday

A few pints were had in the Steyne watching the Lions v Wallabies cracker of a game. Then up 6 hours later feeling a bit sore to drive Dicky to Centennial where we met Timmy. A bit in the park, then ran C2S course then back for a final loop of the park.

It's wet out there.

30km in 2:14 and a bit (4:28's). Left knee sore, I think it's my left glute which is locking up.

Soggy Saturday

Planned on 20km tempo. Ended up doing 6km easy, trying to plot a path that didn't involve swimming through the floods.

Easy Friday

An easy hour at lunchtime with CT.

120km for the week with some good quality stuff.

HuRTS Hickson Road

A few too many ales at a State of Origin function hosted by Clive Cooper last night meant I was in a bit of a sorry state for the session today. So I variously ran with Barts, Timmy, Kenny, Fats, Ray and LJ. Suddenly felt good on the final rep and put a burst in to catch Barts but this was the exception to the rule.

Good to see Richard Mullaney back after a 5 year break. Bad news is J-Fen being diagnosed with OP which rules him out of running Berlin. Still trying to persuade him to come and support. Perhaps we ought to set up a Facebook support page a la Scott Westcott.

Long Wed

Usual wharves route with JW, BOB, Emjam, Slapstick, BW, Enda and Jeet (until he rolled his ankle).

20km in 87ish (4:22's).

Tiger massage in arvo.

ES Marks 5km TT - 15:57

Clyde put out the call on Facebook a few days ago for a 5000m TT at ES Marks.  He's coaching Enda, JC and co and I've got huge respect for him as a runner (anyone who can post his PBs off his frame deserves all the credit that can be heaped on a person) so I was keen.  Plus it's 10 days prior to GC Half and the Tiger always suggests a short time trial 10 days out so it fitted the bill.

ES Marks is fantastic now they've laid the new track.  Haven't run on a bouncier surface since Monkton Stadium circa 1987.  Conditions were great - cold and drizzly but not too much wind.  Clyde was calling out the splits.  Couldn't have been made easier.  I was tentative beforehand though after yesterday's long run and having had an emergency massage today due to my left knee feeling dodgy.  But did the first lap in 74/75 and felt comfortable.  Can't remember the splits after that (Clyde jotted them down so may get them later) other than 7:43 at 2400m.  That makes sense though - I was basically working off 78s each lap.  As Clyde called the lap time, I'd add 78s and hope he called that time out when I next passed him.  Was feeling good with 4 to go so upped the tempo a bit.  Then it was 12:54 at 4km and I thought a 3:06 final km was a bit tough but then suddenly you've only got 2 laps to go so can really ramp it up.  15:25 at 4800m so just a sprint to finish off.

Chuffed with the time.  I was hoping for sub 16:30 beforehand so very happy to dip under 16.  Enda is hitting some form to run 17:03.  Good also to see Timmy injury free and running 18:16.  JC split the two with 17:54.

Jogs around the track to warm up and down for 11km all up.

Long Monday

33km run to work. 20.1km around Manly feeling good then 13km to work when my left knee gave me a bit of grief. Bloody cold and wet again, wore the rain jacket the whole way. Achilles was fine. Voltaren is beautiful.

2:29:30 (4:31's).

Painful Sunday

Right achilles very sore. Didn't get a chance to put my orthotics in my new spikes yesterday. A 12km hilly cross country with no orthotics in new shoes with no heel was always going to test it. Strangely, it's in the opposite achilles to the one that's always given me problems.

Anyway, hobbled around 14km in the cold, wet and dark at 5pm this evening. Have had better runs. 62:30 (4:28's).

1km in at the back of a big group that would stay together for a while.

NSW XC Champs - Nowra - 17th in 41:49

Manic day. Dropped Billy at soccer, took the rest of for breakfast, then took Charlie to soccer, left him with Big Sam as I was then late for driving down to Willandra. 3 hours later I was there, quick warm up with Barts then mad panic as the starter called everyone to the line and I realised I hadn't put the chip on my new spikes. Ran back to the car, tried to find the key on the front wheel BUT IT WASN'T THERE! Then realised the white Golf GTi I was searching the wheels of wasn't mine but someone else's parked 2 spots closer. Got it, put the chip on, triple tied my laces and lined up with my heart going 200bpm.

Wanted to ease my way into the race so started easy then picked my way through the field in the first km. It was a strong field (not at the pointy end, but around the pace I would be running) and I knew the blokes to look out for would be Barts, Robdog, Geoff Arnold, Kevin Robertson, Richie Roberts and Peter Costello. By 1km (on the steep downhills) I caught a big group including all those names (except Richie who always starts easy) plus Dylan Dudley and Cale Bowd. This was to be a feature throughout. I ran the downhills really well and made up good ground but struggled going back up. The course was a bit easier this year avoiding the big hill but adding a longer section on the way out. It still undulates the whole way and gives you no opportunity to get into a stride. At the end of the first lap I had dropped slightly off the back of the group (see the splits below) but not before Robbie and Geoff. Second lap was the same again, not losing contact completely and finding a bit of a rhythm but starting to struggle by the end. Nice to get a couple of shouts from Aparna from work. Final lap was holding on hoping someone may drop in front of me to give me something to aim for. A chap called Matt Cole fell off badly and I nearly caught him before he recovered very well over the final km to pick up 3 more spots.

Still felt relatively OK at the end so pretty pleased with the result. 3rd race in a row where Barts has finished 1 place in front. He's becoming the new Tucks. Nice to finish in front of Geoff, Robbie and Richie. Would have been good to be closer to Kevin R. But a solid run which will pay dividends in a couple of weeks.

Then drove 3 hours back home. Shattered now.

Wave Sayonara

Can't find any Elixir 7's in my size online anymore so went with Northside Runners' recommendation of the new Wave Sayonara. Spent 15.25km umming and ahhing. I think they're OK. Much lighter and look good, but hyper sensitive about my achilles with any new shoe. 4:32's.

107km for week.

Thursday starting to double

AM: 6 and a bit junk kms. 29:58 (4:46's).

PM: Talk at lunch so had to do the speed session solo. But these will be the sessions I remember in September. Or so I told myself. 10x400m off a rolling 2mins. Usual loop of Rushcutters but ending at the floodlight.

70, 71, 71, 69, 69, 69, 69, 69, 69, 66

Had the usual morbid thoughts during 2nd and 3rd reps but felt OK once I got into a rhythm.

3km warm up and down for 10km all up.

Mr and Mrs Highnam line up for the big dance:

Busy Wed

Training with Carl in the morning with some butt clenching work on my hammies.

Easy 20km at lunch in 1:30:11 (4:30's) with Jeet, J-Fen (he was late, we didn't wait), JW, Anton and senior UBS dude.

HuRTS 13 x 3 mins

Yep, you read it right. 13, not 14. That's because I arrived 1 minute late to find a bemused Paul Hannell and half a dozen others standing around wondering where everyone was. Well, it turns out they were half way around Farm Cove on their first rep with J-Fen having set everyone off early in order to get back for a chest, back and sack wax at 2pm.

Was pretty sensitive on the first few reps with the legs still feeling yesterday's session. Felt better as the reps went on feeling pretty good averaging 3:10's for the final 4.

Good to see Young Timmy looking upbeat again. Big Sam is on the mend. Anyone heard from Kanser or Macca?

Long Monday

Cheered up today so squeezed in 30km at lunch in 2:09 (4:18's). 13km solo then the rest with the squad - with Barts, Andy C and Slapstick for the second half.

Felt great today. Been inspired by Seb Coe's autobiography.

Short Sunday

Felt rough Saturday so rested. Saw the Lions play the Tahs Saturday night and celebrated a bit after so was feeling little better Sunday. Managed an easy 10km in the late afternoon separately bumping into Charlie D and Sam (both running) and felt good.

Good game of soccer with the kids in the arvo. Team Highnam managed to overcome Team Agnew/Dalziell with some quality moves.

City Mile Dash

5th in 4:42.

Pretty disappointed with the run. Lots of twists and turns and I struggled to regain the pace after each one. Finished without feeling i'd given 100%. I thought I'd hit a bit of form before this so was disappointed to be 7s behind Barts.

101km for week.

Easy Thursday

Had a lunch on today and in any case its the Dreamer Mile tomorrow so just an easy run home after work. Ran past this bloke doing hill repeats on Parriwi Road (hardcore). He caught me up running back down so had a brief chat. Had an Irish accent and, of course, he was a triathlete. Why do all Irishmen insist on doing triathlons? When they can't swim? Said he was training for Busso. Seems a long way out to start training hard for that.

Joana took a good photo of Charlie and Claudia today:

Easier Wednesday

Very easy shuffle to work this morning untimed. Lovely when I ran in, but Looks like I managed to get out during the best part of the day.