Sunday and HuRTS

Sunday was 10km steady around 4 min kms while Kirst watched over the kids at Campbell Pde.

Today was HuRTS 45mins tempo welcoming back Tucks who took it easy on us all on his return.  I ran at the front with Ray before he dropped off a bit.  Turned about 50m in front of Ray and 100m ahead of Kenny.  Made no inroads on them until the Toaster, then finished quite well getting back in 45:01 (3:39's).  It was never comfortable out there today though, bloody hot (30C) and very windy.  Dried me up so much my lips were bleeding at the end which must have made a very pretty sight for anyone unfortunate enough to see me.

3km warmdown with Jimmy M for 16km all up.

Great to have Kirst back before she headed off to Hunter Valley.  She insisted we all try on Maggie's new hair accessory.  I think Charlie wears it best.

Long Sat with the Melbourne crew

Headed out to Centennial this morning caching up with JC, LJ, Paul B, Eoin and Slapstick (all doing Melbourne marathon in 2 weeks).  Did the usual 10km loops getting faster each lap - 46mins, 44mins then a quick 30mins for the final 8km.  JC an Eoin looking very strong.

Knackered afterwards after only 5 hours sleep post footie last night.  Here are some photos:

Good luck to all the Berlin boys tomorrow.  I know what they've been through to get there and hope it all goes right on the day.

Manly Friday

Couldn't face the same old flat run around Manly putting the same stresses on my knee and Achilles so did the hilly 13km route instead. See end to work as about two-thirds of the way in I started stretching out a bit for the first time in weeks. 56:36.

Then n to see the mighty Sea Eagles!

101km for week.

Squeezing it in

Kirst fell asleep post surgery so squeezed in a run from the Mater.  Bumped into the squad for a bit chatting to Bart, Andy and Mat K.  14km slow with my right knee a bit sore.

Surgery went well.

HuRTS 12 x 3mins

Not done a HuRT session in weeks and it showed.  Struggled with the pace today, never really feeling comfortable running with Kenny, Fast Charlie and Muz.  Managed 10 quite quick (will download stats tonight) then 2 more at 3:35 pace before I pulled the pin.  Achilles and knees fine (much better after massage this arvo) but was feeling a bit fatigued.  Not suprising after 118km in the last 7 days.

Was supposed to be flying to Berlin today so have been trying to ignore the thoughts.  But poor Charlie (on my same flight) had to turn around after 1.5 hours and fly back to Sydney due to a medical emergency.  That would have pissed me off no end.

Laura James

Well, today's post is dedicated to the first HuRT Squad member to win a major road race.  And you couldn't find a nicer person to have done so.  Humble as ever, she told me her response in crossing the line was a squeaky voiced "yay!" before politely handing the finishing tape back to the officials.  We're proud of you LJ.

Usual 15.2km today ran slow with a big crowd talking about the various Sydney Running Festival races.  Achilles fine, knees sore.

Back to the longer stuff

Last long run was 3 weeks ago and, having to go solo, I wasn't really looking forward to this. But a beautiful day (Narrabeen beach looked superb) made it a bit easier. Wouldn't fancy doing the Sydney Marathon today. Just the usual route but felt as though it took ages with no-one to talk to. Got in a good rhythm again but felt it in the final few km from Dee Why onwards. I reckon this says something about the taper - I wouldn't want to have more than 2 weeks since my last long run before running a marathon.

2:04:36 for the 30km (details here) but the Suunto measures the course about 200m shorter than the Garmin.

Grey running

Steady run over the usual 14.2km Shelley beach route. Achilles feels better by the day and just got into a nice rhythm banging out 4min kms.

Then out for a bike ride with the kids while Kirst did her run:

Friday meander

Very easy 15.8km route with a decent HuRTS crowd including MC, TKS, Big Sam, Kanser and others. A few beers in the evening to console Macca who pulled out of Berlin in the morning due to injury.

73km for the week.

Easy stuff

Wed was an easy hour with Bart up and down the coastal path from the Sheraton Mirage. Thursday was the same but solo, followed by a dip in the ocean. Idyllic weather. GC may be naff and vacuous but it's a great place to kick back.

Another update

Pulled out of Berlin yesterday. Kirsten has an op on Wed so it was a no go. Good news on Kirst though so very relieved.

To be honest, the last 3 weeks have been an emotional rollercoaster, but had a great party on Saturday with a good showing from the Squad and backed it up with a win today in the AVCAL 5km in 16:34. Check out the AFR (Street Talk section) for a write up tomorrow. I ran solo the whole way so it was a time trial and 30s slower than last year with no Jamie Palmer to push me on. But 40s quicker than my solo win in the Park Run iver the same course in April. Clive was 2nd with Jamie from McGrathNicol 3rd. Some celebratory beers were had after.

Tempered though by my left achilles now being generally sore - all the way up rather than localised. This was despite trying to warm it up beforehand by running 9km easy.

I inaugurated my Tour Singlet even though it will not be officially put to use:

Back to earth

100% gravity today running 15km very easy early doors with Sam and Ben. Achilles felt fine. Woo-hoo - rock on!

Brad Pitt Friday

Acupuncture at Sydney University, Alter-G in Kingsford, all on the bike, felt like a student again. 1 hour with 15.5km covered watching some old film called "Across the Tracks" with a young Brad Pitt who looked as though he could actually run.

Felt easier again today, despite being on 75% weight. Garage door open though so less sweaty.

Alter - Grrrreat!

Another hour on the Alter-G, courtesy of Harry Summers instead of Sean. Felt much easier today even with weight at 73% instead of 70%. Ran 15.8km in the hour. Sweated buckets again.

Interesting chat with Harry who runs the Adelaide City to Bay this weekend. Only just back from injury but won the Perth C2S two weeks ago - he puts a lot of maintenance of fitness down to the Alter-G.

Update

Headed out on Sunday for a long run but cut short at 15km with the achilles having progressively become more sore. Going back to the Elixir 7's definitely helped though.

Saw the specialist on Monday, acupuncture on Tuesday, then caught up with Sean Williams for an hour on the Alter-G anti-gravity treadmill today. Wow, it was amazing. Did a solid workout (last 30mins at 3:40's) and sweated buckets, all the while watching videos of Benny, Mo, Rudisha and (best of all) Daniel Komen. Now that bloke had real talent. I was bloody impressed with it, not a hint of aggravation of the achilles. I was on 70% weight. 15.56km in 60mins.

Oh, and I've taken to riding into work again to keep the weight off. Inauspicious start, as I stacked while leaning into a 90degree corner in Balmoral, my bare tyres just sliding out from under me. Some pretty nasty grazes to my arms and hip (see attached).

It hasn't been a good week.

Hickson Road abort

Park Hyatt 1.2km reps. Felt magic on first one. Then achilles suddenly tightened up significantly on the 2nd (fast) rep trying to hold on to BOB. 3:39, 3:29 then bust. Bloody stupid of me to try them in the first place. Walked back to the office having a good chat to Big Mikey H.

Achilles now on ice, as are weekend racing plans. I knew that SMH medal would come in handy one day.

SLR

Met up with a big crowd for the Wed run but my calf/achilles got progressively more sore so cut short for 14km in 4:36's. Then went to see Gary who prodded it, massaged it then stuck random needles in it so hopefully better in next couple of days.

At least Kirst is running well. Photo taken of her running on the beach this morning:

At home

14.2km route from home. Did 5km (Queenscliff - Shelley) targetting 3:30 pace and managed 17:25 but I went to slow on the way out with a following wind (8:56) which meant I had to work hard on the way back into the wind (8:29). All up 57:40 (4:04 pace).

Liking the Suunto Ambit S2 (looks very accurate) but need to work out how to change the display and if I can get it to spit out km splits.

Today's session

Photo of kids on Sat night at Jellyfish:

Easy Monday

Just an easy run home (in orthotics) in 59:36. Lower left calf very sore, think I may have slightly strained it.

Father Day

Out with Macca early doors for some flat stuff around Manly. I thought he wanted to take it easy but we were just hitting 4:15's the whole time. Then at 20km he made some remark about running faster over the final few km and suddenly upped the pace. The final 13km were all around the 3:45 per km mark. Macca went home separately with about 5km to go.

Felt good again, no orthotics. Left glute was tight though which put some strain on the achilles.

Congrats to Tucks on what looks like a great race at UTMB for 36th place overall.

Got home to a glut of Fathers Day cards and this present. A Suunto S2. How good is that?!