Friday Grey

Steady 10km in 39:49 with new orthotics.  Haven't worn heel raises in 2 weeks now.

Bike and swim

Akuna Bay loop with Sammy, Macca and Ben early doors (just under 2 hours) then swim squad this evening (with Macca popping up again, he's stalking me).

Shagged out now.

Filler

10.5km easy.

Seaforth 400's

Had tentative plans to run HuRTS but missed my chance to get to the City and the session doesn't match what I'm trying to do at the moment.  So jogged up to Seaforth Oval and ran 10x400m off 2 mins, except it's not 400m.  Surprised in any case that the times were better than last month:

63, 64, 64, 64, 64, 64, 64, 64, 64, 64

The 64's were all between 64.0 and 64.5.  Concentrated on keeping my right arm straight.  Canny pleased like. 

Suunto download below - it gets it at 370-380m:

Triathlon training begins

Saw DCRun this morning who filmed my running and showed me where my form had flaws. Basically need to work on my glute medius and more core. Then did a session with him, the hardest of which was making my thighs go lactic on a bike before using my glutes to walk up steps carrying dumb bells. Bloody hell. My heart rate hasn't got that high in years and I jogged home with the wobbly legs of a drunkard.

Then tonight went back to swim squad where Ruth put us through 75 minutes of hell in h2o. Worse bit was 2 x 100m with a band around my ankles. Holy crap. I tried to signal the pool boy after 30m but I think he assumed we were all proficient. Ended up doing about 2.5km of different stuff all up so it must be doing me good.

Took the bike in for a service and hope to get out with sammy and the boys on Thursday morning.

MLR Sunday

2 loops of the old flat 10km circuit untimed but steady.  21kms.

Calves tight running in old Sayonaras and no heel raises.

Curl Curl Parkrun - 2nd in 16:40

Manic day today so had to squeeze the Parkrun in.  Got out the car to see who but Macca!  Did a warmup with him and he pointed out Jake Stollery - the chap who beat my course record by 5s a few weeks back.  So we finally meet each other when I'm feeling fat and lazy.

Jake went off quick with me 10m behind.  Hurdled a tree at 300m brought down in the recent storms.  Jake pulls ahead a bit.  3:10 and 3:16 for first 2kms.  He slows at 3km allowing me to catch up.  We then run together to the end with him chatting away, encouraging me and  looking like he's on a stroll.  Managed to hurdle the tree again on the run in.

No warm down as I had to rush back so 9km all up.

Might try Steeplechase next year:

Getting fat

Yesterday did 5km easy then 5 x Suwarrow hills (ending back of Reggie and Joel's) then 2km warm down.

Billy's got patella tendonitis requiring him to drop out of gymnastics for a bit. We start injuries young in our family.

Sunday MLR

Had plans to head to Centennial early doors for a run but a crap night's sleep coughing away put paid to that. Dropped Charlie at a party in Brookvale so just did 20km up to Narrabeen lake and back via Dee Why Beach and the Griffin St hill. 20km in 1:26 (4:18's). Body felt good for once. All this rest is doing wonders.

Curl Curl Parkrun - 1st in 16:54

Had a large number of beers, cider and rum last night over curry with Dicky, Macca, LF Charlie, Justin, Tim, Paul, Jamie and Ben.  Last thing I wanted to do was run this morning but Tiger had organised a session and knew this was my only chance of getting out so hauled my ass out of bed at 6am.  Session changed to Parkrun.  Jamie was also fronting so I had no excuses.  Fair crowd, numbers down on last week.  Good to see Eamo there too.

Uncomfortable run sweating out the booze.  Did enough to dip under 17mins.  Jamie was 15s back having run with him until 3km.  10mins rest then 10 x 1min with the Tiger, Jamie and Amy Stafford.  Big thunderstorms last night so the grass was very damp.  Made me work my glutes so much so that I faded badly on the last rep.  Felt like this is what I need to be doing though.

JPMorgan CC - 12th in 18:26

Started to feel crook on Sunday and came down with a heavy cold.  Timing sucked.  Still felt very average on race day but this is one event I never miss.  Had to do my company captain's duties in any case so made my way out Centennial Park.  After a few hopeless run-throughs I confirmed my decision to take it easy and run with LJ.  

Massive showing from the HuRT Squad as ever.  This photo was taken shortly before the race start:

I buried myself a few rows back from the front line and ran with the crowd.  Must have been in about 60th position or so at the bottom of the hill due to everyone screaming away at the start but boy, do they start coming back to you as soon as you start climbing!  Asked Durante where LJ was half way up the hill and he said way up ahead.  My legs were empty at this stage and I was wondering whether I could hold on even at this pace.  Got to the top of the hill, found LJ, ran through the km marker then suddenly started to feel as though it was easy.  LJ was surrounded by runners, and I began to think, she's a class act, a race winner and doesn't need a bum like me getting in her way.  Andy was up ahead so I started to race it.  Caught Andy and Jason Ibrahim then a big group including Enda at the front was up ahead.  Went past them just after 2km with Enda latching on and I ran with Enda for about a km.  From then on it was Kenny and Fast Charlie in front but I wasn't gaining quickly.  Thought about pushing hard to catch Kenny after 5km but I'd have had to nail myself?  Quickly came to the lazy conclusion that my body wouldn't thank me.  So maintained the pace to the end trying to enjoy the spectacle and smile for the cameras.  I got the km splits as follows:

3:26, 6:29, 9:43, 13:14 (was that one long?), 16:26

A great run by LJ to win in 19:36 smashing her PB.  A big PB for Jeet too who was the most angry man finishing when he clocked 20:00.  Otherwise most people were slower than usual.  MC was disappointed to fall 19s short of a sub19.  Andy is coming down with Manflu and Barts said he just felt flat.  Good to see the Stallion back out running a 19:50.

Frustrated not to have been running healthy.  There was a good group just in front of Barts (who ran poorly) and Muz with Alex getting 3rd in 17:47 and Chamkaur just behind.  This is the first time I haven't beaten 18mins since 2005.  Having said all that, I don't think I could have run any quicker today.  Pretty sure that if I had pushed from the beginning I'd have blown up at Paddington Gates.  But it's bit of a fizzer for the end of season race.

Plenty of banter and trash talking in the tent afterwards which continued on to the Light Brigade.  Good to see Macca out running again and staying to the bitter end.  We even contemplated Maisy's in the cab on the way home.

The battle for HuRTS#1, with Barts doing just enough as usual:

Super smooth Kenny with me in the background:

MC realises it ain't gonna happen:

Curl Curl Parkrun - 1st in 16:23

Jogged there feeling as lethargic as of late.  Chatted to JB, the Tiger and Jeet (who was over for a pre-JPM sharpener like me).  Decided to give it a crack from the off and guessed that JB would too.  Good through 2km in 6:22 (with JB still on my tail but sounding as though he was starting to falter a bit) but as usual the 3rd km slowed everything down.  Picked it up again with 1500m to go but had lost too much in the 3rd km.

Bit disappointed with the time but I think everyone was slower than usual due to the muggy conditions (very humid out there).  A good enough hit out.  Will do a MLR tomorrow then rest until the showdown on Wed night.

Jog home for 13km all up.

The tedium

Very easy 10km in 47:20.  Getting bored of running solo around Manly.

94km for week.

Pat pat pat, splash, splash, splash

10km very easy around Manly in 44:50 at lunch.

Stroke correction with a squad in the ABC Pool in Manly in the evening.  An hour and I was gooooone.  Sharks, fingertips, spikes - you name it.  I was pleased just to be finally able to breathe from each side.  Luckily I joined fellow first timer Marie who kept me company.

2km TT Narrabeen

It's becoming a bit of a ritual to do this 2km TT a week or so before JPMorgan or a 5000m race. Perfect sharpener and one of the Tiger's suggested sessions. Unfortunately, today I was running solo. Was dreading the session all day as it hurts. Also, there was a fair bit of wind today and the SAS track is very exposed. Drove up to Narrabeen to find the Sydney Pacific chaps posturing before attempting a 500m TT. Did a warm-up, watched them do their stuff then jumped straight into it. Laps went:

67, 2:19, 3:31, 4:43, 5:54.0.

Would have liked to have been 0.1s quicker but pretty happy with that running solo and in the windy conditions. I was gearing up for a final big lap to bring in a 5:51 but hit the wind with 150m to go and the legs buckled. 2.8s slower than the equivalent TT last year but the Tiger took the wind for me that day so I think I'm in similar form.

5.5km warmdown for 11km all up.

Squeezing it in

Hilly Manly course untimed.  Right knee sore the whole way.  Voltarened up this evening and smashing the thighs on the ribbed roller.

I'm dairy and alcohol free at the moment to sort out this tummy bug.  Boring as batshit.

Easy Monday

Headed out at 5pm with my knees sore again.  Decided to stick on grass and did three loops of the big Nolan Reserve field and smaller Passmore Reserve field (Gary  - I got it at 2.2km).  Much easier on the knees than the concrete.  12km in 50:03 (4:10's).

Painful long one - the North Head/Balgowlah Growler

Kirst baggsied the morning slot so I set off at 3pm in 30C heat feeling very sorry for myself and doubting if I'd last 15km.  Suddenly at 6km before I hit Queenscliff the wind changed and a Southerly Buster came through.  It was head down into the wind all down the seafront then up to North Head.  Had a pit stop with a dodgy tummy at South Steyne and felt it from then onwards.  Then my knees then started to feel sore then my achilles started to hurt.

Dunno why I battled on but I did and ended in 2:03:46, which isn't that bad a time.  Feel crap now.  This stomach bug is lingering.  Couldn't even manage 2nd helpings of the strawberry flan this evening.

Easy Sat on Sabbat

Came down with the family vom bug on Thuraday arvo which explains how I felt during the 400's.  Struggled through the HuRTS Awards night sipping on beers before the alcohol had it soothing effect.

First day of sabbatical was spent in bed or on the toilet.  Did 11km today feeling fatigued at the end but legs were good.  47.13 (4:17's).

Pussy 400's

Was gonna give up.  Then Timmy (of all people) sent a text exhorting "Get 'em Done" which was a call to arms and set me on my way.  But from then on it was shite:

72, 73, 72, 71, 71. 72, 72, 72, 72, 72

So way slower than Tuesday but my legs just felt dead today and I had no zip.  Good thing is that, other than any zip, my legs felt better (as in Achilles and. Knees no pain) than I've felt in 3 months- no heel raises again and ran in the Sayonaras.

Plenty of chat at the HuRT Squad Awards tonight and the winners will be announced tomorrow.  I was sick all night battling through a dodgy tum but staved it off (thank God) particularly after I had to down a Johnny Walker.  Huge respect to Fats tonight.  The most humble chap I know.