5 pointer

Not much time this am before flying to Queenstown with Billy, so just managed a run to Shelly Beach and back (8km).  Bumped into Justin along and chatted about all things in zud.

Long trip home

10km early doors along the boardwalks of Merimbula before preparing for the long trip home.  As usual, felt crap for the first 2km after emerging from the tent then felt magic on a beautiful morning.

Merimbula Parkrun

Had to squeeze in a long run, so got up early, did 10km, then did the Merimbula Parkrun, then did another 11km.  Very average time of 17:42 but it was hot and humid and I couldn't be arsed.  Got the win though and had a chat to TKS's mate Steve Isles afterwards who came 2nd.

Slowest long run in history.  Just can't get going at the moment.

Merimbula

10km out of the tent.  Checked out the Parkrun course.  Can't see how they can run it tomorrow as it's nearly all narrow boardwalk and was packed with tourists walking their dogs this morning.  Beautiful route though.  Ended up running up a stinking great hill back to the campsite which spoiled an otherwise enjoyable run.

Here we are:

Bairnsdale

Out of the tent and 10km along a riverside path in Bairnsdale that looked like it was designed by a runner.  Check it out.

Seriously, it was like that for 5km before I turned and returned.  Magic.

Year in Review:

Started the year with the plan to run a fast 10km.  This time last year I hadn't run under 33mins for 10km in 2.5 years.  So I was dead chuffed to get under 4 times and set a PB.  The other distance I raced most was 5km, what with Parkruns and the monthly Rosa 5km TT.  Found them really good for sharpening the speed.

So, 3 best races of 2014 were:

1. JPMorgan 5.6km.  Big PB and almost everyone was there.  

2. Launceston 10km.  Another big PB and went for it from the start.

3. City to Surf.  Another PB, almost everyone was there and although Quentin was ahead, i was chuffed to run well after coming back from Europe.

As usual, my best results come from races I really psyche myself up for.  On the downside, I was disappointed to miss another marathon.  It'll be 3 years since I last ran one when I do Gold Coast this year.  But London 2016 is now the big aim.  Other disappointments were not doing a great Half this year and missing State 3000m to have a crack at my toughest PB.

What I learned:

1. Improved diet this year made a massive difference.  Lost 3kg and ran PBs across nearly every distance without changing my training.

2. Speed works for me.  400s etc.  improves my technique as well as natural pace.

3. Glute/hammy strength exercises work a treat.  Improve technique and keep injuries at bay.

4. I went through the year almost entirely uninjured (save post Six Foot) and consistency of training makes a massive difference.

5. Ultras are not for me.

What to aim for in 2015:

1.  Marathon sub 2:30.  May not be Gold Coast.  May need to wait for London 2016.

2.  10km sub 32.  Tough ask.  Unfortunately the Harbourside 9.8km falls a week after Gold Coast.

3.  Half sub 71.  Not many chances, particularly if I do Gold Coast Full, so another tough ask. 

So there it is, another year done.  I think there'll be some big changes this year so will be interesting to see how it pans out. For now, I'm in a campsite in Merimbula drinking a bottle of red as the air mattress has a big hole in it so it's going to be an uncomfortable night.  But Merimbula Parkrun on Sat morning awaits, the first one of the year. I'm going for one of the newly announced Parkrun T-Shirts for 25 races completed....

Today's spot:

It's a wrap

13.3km to Brighton Beach again, almost getting lost again.  That place is a space/time vortex.

Will do my 2014 wrap tomorrow.  'Twas a ripper.

Childhood running hero Crammy made a CBE in the New Years Honours List today.  Check out where he lives.  Apparently (according to Dad who's seen them in Waitrose) Sol Campbell and Paul Collingwood also live in Hexham now.  It's a hotbed of sporting superstar talent.

Highnam Handicap

We're a fairly competitive bunch.  Since arriving here in Melbourne for the family Christmas, we've had competitive Mini-Golf (I didn't do so well at this), competitive Go-Karting (80km/h karts - I won this which made me happy) but the big event is always the Highnam Handicap.  

Basically, we spend 4 days arguing at meal times about our handicap start times, Dad has final say and everyone is required to take part over the 2.5km (other than Dad as official timekeeper and Claudie who has one more year respite).

I was starting off scratch, 15s behind Jack and 50s behind brother Jamie.  That's all I was aiming for, with any other scalps being a bonus.  I'd run to the start which was about 7km so was nicely warmed up.  Plan was just to run as hard as possible and use overtaking people towards the end as a spur to push on.

Felt dead legged to start with but after the first hill started to get into a rythmn and could see I was getting closer to Jack.  First km in 3:02.  Overtake Bec, then Kirst and close in on Jack.  Then suddenly at 2km a big group of us close in together - with Jack, Jamie, Sophie, Anthony (Sophie's boyfriend) and me all in a line.  2nd km was 3:00.  Had it been a 2km handicap it would have been perfect. But thankfully it was 2.42km.  I overtook them and Jack jumps on to my shoulder.  I tried to drop him straightaway not wanting a sprint finish but he still keeps up.  We're going pretty quickly now and the final drag uphill approaches and Jack drops off so now it's only Gill, Alec and, can it be so, Charlie! in front.  I pass Gill but that's it.  Chuffed to see Charlie take out the win but a great effort by all.

Here are the results:

Bit of speed

Have been getting very stiff recently from not stretching and plodding around at the same pace the whole time.  So decided to throw some speed in today.

Longer warm up on McKinnon Oval then ran to the synthetic track at Duncan Mackinnon Reserve and did 4 x 400m.  Wasn't expecting much as it was early doors and that's what I got.  Times went:

66.0, 65.2, 64.8 and 64.1.

Felt better afterwards.  10km all up.

Long run with the fambily

Ran up to Malvern East station with Jamie and Jack, met Alec, ran a loop of 8km through fields, ovals and bush tracks then ran back home solo with three loops of Duncan Mackinnon Reserve for 26.7km all up.  Just over 2 hours (4:36's).

Boxing Day

Wasn't going to let Brighton get the better of me.  Ran to the beach down North Road, 4km down to Brighton Beach station then back via South Road.  Nice and easy, couldn't go wrong today.  16.5km in 1:11 (4:21's).

Now at the MCG with the boys, Alec and Dad watching the Boxing Day test.

Geographically challenged

Melbourne is dead easy to navigate.  Unlike Sydney, it's built on a grid system, with all roads going North to South or East to West.  It's because it's dead flat, which adds to the ease of lifestyle.  Check it out here:

So apart from the Nepean Highway cutting a swathe across the middle, it's dead straight forward.  So this morning I decided to run from McKinnon to the beach (due West), along the bay a bit (I can't call it a beach being from Manly) and then back home.  All went well, running parallel to North Rd and reaching the bay in perfect early morning weather.  Then I ran back, heading due East.  Except, after an hour, I find myself in a suburb I didn't recognise (Hampton - which was very nice).  So I panicked a bit and ran more directly home, except I then end up in Sandringham. Which is by the Bay even further away.  So having been out for 1 hour and 15 and miles from home with no idea how to get back, I did a Rob Costello and caught a taxi.

Take a look at the map again.  It's all NSWE grid lines apart from a random section in Brighton which looks like a fault line or earthquake has hit it.  That was my problem.

15km, probably.

McKinnon

Set off from McKinnon, ran along McKinnon Road, reached Duncan McKinnon Reserve, did 4 and a bit loops, then back along McKinnon Road to McKinnon.  These Victorians need some spice in their lives.

10km in 38:44 today.  Was feeling more and more sprightly as the run went on.  The splits tell it:  4:23, 4:15, 4:04, 4:03, 3:53, 3:55, 3:37, 3:46, 3:31, 3:13.

Canberra

The reason those ACT boys are so fit is the god damn hills. 

Camped at Cotter River Campsite, got up early, ran around and about including up towards a huge dam then up a massively steep hill that went on for 1.5km.  Went off on a fire trail at the top and was treated with some classic Aussie landscapes that begged to be looked at.  Then a lovely run down the hill to finish off.  Beaut of a run.  But dead slow. 

Long run and a Parkrun

No Barts this morning so forced myself out at 6.15am thinking Justin may be waiting.  But alas no.  So did a longish warm up of 8km bumping into good old Richie High with his family doing a Christmas Parkrun.

Set off on Parkrun and felt really good for a change.  I was running solo from 200m but felt strong enough to push the pace today.  16:24 all up so not bad for me running solo.  I'm usually the world's biggest pussy unless I have someone to chase.

Did another lap of the course with Richie, then an extended run home via Shelley Beach for 30km all up.  No dip in the ocean or b&e rolls today so took Mags and Claude out to Splat for a slap up break instead.  Nice.

Friday funk

Out early from home again.  Planned on the usual 10km flat loop but bumped into Macca after 2km so ran with him instead.  We sorted out the world's problems and then it was done.

55km for week.

Wednesday wanderings

Slacked off the running this week due to work commitments, parties and, frankly, taking stock after the horrific events of Monday which I was almost a part of.  Wandered out on Wednesday morning with Dicky and Macca with Dicky leading the way.  Dicky doesn't like to tell you what the route is.  In fact, most times I think he just makes it up as he goes along, particularly if he can find a random path to run down or, better still, a large hill to run up.

But it was nice to get out and managed about 17-18km all up.

Sore Sunday

So the 27km plus swim at Queensie and bacon & egg roll to follow is becoming a bit of a ritual.  Just me, Barts, Macca and Justin this morning.  Beaut of a day once the sun came out but the run was a real struggle despite taking yesterday off.  Sore and tired the whole way.  Fortunately everyone felt the same so the pace never dipped below 4:30's.

Friday's Super Series lunch was great but a big day.  Headed to The Bucket List with the beautiful cool people post lunch.  As you can see, we fitted right in.

Cashing in

10km early doors around Manly.  Very easy.  Good to see Jenny Whickham out running again.

Lunch today courtesy of CT and Barts at Sean's Panorama off of my Super Series win.  Oh happy days!  Afternoon off work, recognising that I always struggle to concentrate after lobster and champagne.

Redback HuRTS

Putting the paper bin out this morning and had to move a few large bits of soggy cardboard and, in doing so, I came face to face with the biggest redback I've ever seen.  Seriously, it was the size of a 50 cent piece and was 10 inches from my face.  I bricked myself. 

But on to today's session.  1km reps around Rushcutters in the rain.  Very low turnout with only Q, Barts, Jeet, Big Kev, TKS, JW, Renee and a couple of dudes I didn't know showing up.  6 x 1km off a rolling 5mins.  Q, Barts and I took it in turns to lead out each rep.  They went:

3:04, 3:03, 3:02, 3:01, 3:04, 2:56

Took my shoes off at halfway and felt magic running on the soggy wet grass in the second half.  If I could run barefoot without my achilles blowing up my life would be complete.  Darling Point cool down with Barts, Q and Jeet for 12km all up.

Picture of me and my new chick from one of my many recent boozy dinners:

Run swim Wed

A run out to Redleaf pool the long way with Mikey, JW and A.N. Other, quick swim then a run back to the office.

14.75km at a very easy pace.