Byron Bay

Friday - very easy 30mins along the beach at Byron Bay with Craig.  Just over 6km.  Bit of a shuffle and felt pretty tight around the groin area.

Gold Coast Marathon - 26th in 2:33:09

Well, that was hard.

Enjoyed an easy start to the morning.  Craig and I found out way to the elite athlete area.  This was a very nice set up with grandstand views of the finish line and we just saw 70 minutes tick over before Eloise came through (wow, what a run) before Barts, Alex and Lewis then came through in quick succession.

Then off to the start line.  Few hellos to Andy, Hoey et al and we were off.  Settled into the first km with Craig trying not to go too quick.  Rowan Wker comes past with a big group but let them drift ahead.  Another group including the first female being paced by Jackson Elliott comes past at about 5km so I ask what pace they're aiming for - he says 3:28's so again I let them go.  Craig drops off somewhere around 7km and I'm now running with the second female but the 3:30's still feel very comfortable.

Just concentrating on reaching the 15km turn at this stage.  At dinner the night before, Tom Buckley said something about knowing how well the race will go at 15km.  Well, I turned at 15km, saw Hoey was fairly close behind but Craig appeared to be having a bad day.  And then suddenly trying to run 3:30's became a whole lot harder.  I managed to just about hold them to half way but I realised then that it was going to be a massive struggle to get home.  The splits show that:

Hoey comes past at 23km bouncing along and I wave him on telling him he's looking great.  I'm now running 3:35's and it's hurting.  Gary appears on his bike, asks how I'm feeling and I tell him I feel like crap.  I can tell he thinks I look like crap too.  He's a great fella Gary, but not very good at hiding his true feelings.

Huge shouts from Clyde at Surfers and then LJ, Jeet (who had a fab sub80 run in the Half) and crew at Main Beach and then Angus on the Broadwater side of Main Beach.  Here's a photo from Angus at 28km:

At this point, Hoey (who's still only about 30m in front) takes a wrong turn due to some dopey traffic warden looking the wrong way, but quickly gets back on track.  Heading back into the crowds at the start finish area and I'm now really hurting and trying to hold 3:45's.  Barts offers some coke but I wave him away, being very ungrateful.  Can't concentrate on anything other than getting to the finish line.  The final 7km is just a world of hurt, trying different running positions to get a bit more pace into the legs and just keep the turnover going.  A Japanese fella overtakes me at 40km (I'd overtaken him earlier while he was running 4:30's!) but I don't care.  Turn back onto the main road and can see the final turn but it's so far away.  Eventually get there, turn the final corner, see the clock ticking over in the 2:32's but don't even bother to try to get under 2:33, I just want to stop.  And then, finally I can.

Have a chat to Dean and Julia then wait to see Craig come in on 2:36 having had an off day.  Then Andy and Matt Gibson race in on 2:37 with Andy having had a great run and negative split.  Next is Macca on 2:43 having also had an off day.  Maybe Hogs Breath Cafe the night before wasn't the great idea we thought it was at the time.

But run of the day goes to Hoey.  A low 2:30 in those conditions was sensational and the way he ran the race was perfect.

Then for some trash talk and beers in the beautiful surrounds of the Southport SLSC hearing about Barts eventually hauling in Lewis, how much of the work Neil did, how CT did exactly what we predicted and how LJ "jogged" around for 82mins. Wasn't she supposed to "jog" with Clyde, who himself managed to beat Enda?  The latter needs to retire after yet another underperformance.

And now back at the ranch for a bit of R&R.

Would I have rather run the Half with such a good pack?  Maybe.  But there's something very satisfying about doing the marathon even if you don't quite do what you wanted.  Anyone who finished that yesterday is deserving of huge respect - Birchy, Sonya, Jacquie, TKS - all suffered but got through.

Final run

Shelley Beach and back (8km) but run as 10min warm up, 8 x 1min fast, 1 min float, then 10min warm down.

Brass monkeys this morning.  In fact, stepped out with a singlet and t-shirt on, stepped straight back in and changed the singlet for Timmy's favourite Milk Tray top.

3 days to go.

Short, easy Wed

8km along the beachfront and including 4 x 100m hills next to MacKellar.  Didn't feel like running faster than 4:30's but bouncing along fine.  Saw Mrs Bromley and Lewis running the other way, the latter doing his 3:50's as usual.

8 years at Gold Coast:

2007:  10km in 33:02

2008:  Half in 1:13:09 (windy)

2009:  Spectator with achilles injury

2010:  10km in 33:21 (injury comeback)

2011:  Marathon in 2:36:40

2012:  Marathon in 2:34:00

2013:  Half in 1:11:16

2014:  Missed as in Europe

4 days to go. 

7, 5, 3

Down to HuRTs at the OH gates but not the 14 x 3mins for me or a few others running Gold Coast at the weekend.  We did 7, 5 and 3 mins off a 3 min rest.  

Went off quite hard on the first rep with no one with me - 3:09 for the first km, 3:17 for the second (up the hills) and average 3:12 at the end.  Ran with Barts and Tongey for the 5mins averaging 3:05 back down the hills then 3:07 for the final rep.

Short, sharp and session done.  4km warmdown with Enda, JC, J-Fen, Heet and Barts.

Massive crowd today doing the longer session, with those mentioned plus Timmy, CT, Q, Macca, Andy (the boy's found some form), Skins and a whole host more.  Fewer of the ladies in attendance with wannabe HuRTS #1 Renee fronting up whilst erstwhile #1 LJ decides the pressure of the squad is too much so has joined CanToo.  But she is promising an appearance at Goldie if the worlds tightest hamstrings can climb the JetStar steps.  The news just gets better and better for TKS.

5 days to go.

Taper time

14km around Nieth Head in 59:53.  Felt very lethargic and with a few niggles in the first 5km then much better later on.

Heard this booming voice at Queenscliff Playpark to see Barts rushing over ignoring his kids.  Then Jamie with his family about 100m further on.  

All enjoying God's Country.

7 days to go.

Not Parkrun

Couldn't get out for Parkrun due to Charlie's soccer (plus friends coming over last night) so emailed Jamie knowing he'd missed it too and suggested a 5km hard at noon.  Did two laps of the golf course which I've measured at 2.5km on Mapmyrun and the Suunto measured it at exactly 5km too.  Which probably means it's short.

First lap in 8:02 and second in 8:18 for 16:20.  Struggled on the hills a bit on the second loop.  Warm down with Jamie (who ran 17:44) for 15km all up.

Still coughing up crap and chest a bit tight.

8 days to go.

RunCrew 1km efforts

Up at sparrow's fart to meet Quentin, Jamie, Macca and Amy at 6.10am for 6 x 1km off a rolling 5mins.  It was still pitch black at 6.10am so we had to do them around Passmore where we had at least the tiniest bit of light.  Mainly from the toilet block which I had frequented in my usual fashion.

Ran the first rep with all my extra layers on not feeling at all up for it.  Then eased into them but to be honest never felt particularly comfortable this morning.  1km was just over 1.5loops of Passmore and I'd just concentrate on getting a loop done before pushing home the final half a lap.  Ran them all sharing the lead with Quentin who kept me honest.  Was pretty rooted on the final rep.  Times were:

3:20
3:09
3:06
3:04
3:07
3:03

Long warmdown with Macca for 12km all up.

10 days to go...

Wed easy

16km solo around Centennial with a loop of MMC thrown in.  Then did 4 x 100m hills as per coache's orders.  Felt better at end than I did at beginning.

11 days to go.

HuRTS 4 x 10mins

Nice turnout today with CT, Barts, Enda, Colin Hunt, Hoey, Fats and Andy all running upfront and the likes of Timmy, Jimmy and others making welcome returns.

Plan was to run within myself a bit quicker than marathon pace.  Did the gate to gate reps (starting from St Mary's Gates) in:

9:52
9:52
9:40
9:51

So nice and consistent although I had to work hard up the hills on the last rep to keep the time the same.  Long warmdown with Barts after for 18km all up.

Still coughing up the lingering effects of the cold.  But Bec now has a secondary flu type thing (off school today with a temperature and the shakes) so I'm avoiding kid contact as much as possible.

12 days to go...

Easy recovery

Turned up for a Monday HuRTS run for the first time in ages.  But they were too quick for me so Jacquie, new chap Andy and I dropped off the back.  Then around the STC wharves I saw Mr Ace and MC running the opposite direction so ran back with them.  

10km slow.  Back of left knee a bit sore.

Long run

Out in the arvo for various reasons.  Quentin and Justin thankfully joining in.  36km on the cards with some sort of fast finish.  But because it wasn't 6am we were pretty quick from the start.  Q dropped off  after 17km and Justin and I picked up the pace too early (at around 20km).  We'd been around North Head, up to Fitness First then back around the golf club.  Did 2 loops of the golf course averaging mid 3:30's, but having been doing a few mid 3:40's before that it was enough for me.

Eased off for the final 5km around Nolans and the blood sugar levels got very low in the final km. 

Final 18km (when Q gave me his watch after mine bombed) averaging 4:00.  All up 36km I guess in 4:10's.  Solid but worried about bonking in the marathon.  Nutrition will be key.

Curl Curl Parkrun - 1st in 16:44

Woke up at 6:45am having slept through my alarm.  Was touch and go to get there so jumped in the car.  Arrived with 2mins to spare.  Just Jamie there to keep company this morning.  Felt average in the first km, struggled through the mud after the recent relentless rain so just tempo'ed it through to the end.

Then a short break before Jamie and I ran the course again doing a 10 min effort and a 5 min effort off 3 mins rest.  Averaged about 3:30's.  Still not feeling magic.  But session done.  11km all up due to a lack of warmup.

Great to see Elle out there running again!

It was touch and go

Sick with a cold Wednesday and Thursday.  Ventured out Friday lunchtime and did a lap of Centennial looking a bit like this:

12.5km in 55:30.

Easy from home

Worked from home today helping Kirst out and still not feeling 100%.  Felt well enough to head out around North Head in the late arvo.  16.5km averaging 4:20's.

Forgot that I put a bet on against Barts head to head at C2S for $100.  Never betted against him before.  Should be interesting.

Launceston 10km - 18th in 32:06

Crap night sleep on Saturday night.  Coughing all night and felt as if I barely slept.  At 5am I decided I wasn't going to race.  Then got up later and felt a bit better.  Also realised that I wouldn't be able to enjoy a few beers later if I hadn't run so decided to do it.

Freezing morning - 2C at 10am.  Did a warm up with the boys with a few run throughs and we were lining up.  Church clock struck 10am and we were off.  Had decided that I wouldn't sprint out of the blocks preferring to work my way in.  Bart's had the same plan.  Dozens were in front of us but we still went through the first km in 3:07.  Started moving through the field here and suddenly it was just me, Barts and some young chap.  Dave C was about 50m in front.  Overtook Master Sweeney at about 2km so he'd gone out very quickly.  We just shared the pace until 5km (15:50) where we caught a couple of other chaps.  Turning back for home realised that we had a bit of a headwind.  The 2 young fellas we'd caught were a bit annoying as one of them kept on clipping my heels as I tried to tuck in behind Barts into the wind.  So I'd get frustrated and try to push the pace on, before Barts would then resume.  Couldn't drop them though.

Between 6 and 8km we slowed a bit to 3:16kms which basically cost us the sub 32.  Coming past Macca's and at 9km there's only 4 of us.  We hit the little bridge over the river and I realise everyone must be hurting as the pace drops on the little rise.  So I wait until we turn the final corner and then just kick past for home.  I seem to be clear!  Could it be this easy?  I see the clock ticking towards 32mins and realise I'm going to just miss.  But he comes the line and at least I've beaten Barts. But oh no, who is this white ghost drifting past me with 10m to go?  Noooooooooo!!!

So a little disappointing but with a final km of 3:07 the strength was there so all good for GCM still.  

Then we went in search of brekkie.  Wandered into what looked like a Nighclub where the lady greeted us by saying they didn't have a breakfast menu and could only serve us a stack made up of hash browns, bacon, eggs, beans and some healthy stuff.  Duh.  'Twas magnificent.  This photo is for Hoey:

Matching socks and shoes:

Then we did a Boags Brewery tour where somehow LJ got a special hi-vis singlet:

And we ran into Master Sweeney!:

Dave:

Didn't realise he was so close:

The Blog's Most Valuable Reader:

Jeet:

Birchy:

Sat - arrive in Launnie

Very easy 6km with Dave Criniti on arriving at our luxurious accommodation.

No pop culture refs for this session

Shortened session today with Sunday's race in mind.  Up early and down to the beachfront as it was too dark around Nolan's .

Session was 1, 2, 3, 4, 3, 2, 1 off a 1min float recovery.  Hard to get going this morning and was counting the seconds down on the 3's and 4.  All up managed 6.38km in the 22mins (3:27's).

RunCrew Northern Beaches Chapter all over the place this morning running variously past Erika and Amy going quickly in the opposite direction.  Then bumped into Macca at the end so did the final 3km warmdown with him and Sweden bound Erika.

Just over 13km all up.

Easy peasy

10km easy in the late evening from the office including 4 x 100m fast strides towards the end.

2km TT with RunCrew

Out of work early and down to ES Marks.  Bit of a warm up and then some strides (actually, quite a few) before toeing the line for the TT.  A rolling start with Benny St Lawrence at the front, then me and Alex R sharing the pace with Tom do Canto (running 3 x 2km) behind us, then Gary, Lucy Starrat, Nick Walker and the other girls.

Went off way too quick following Benny who looks like he's jogging.  Through 200m in 31s (almost a PB) before easing up a bit.  Then stand aside for Alex and he pushes the pace again.  He starts to step aside at 650m so I go through but Tom DC immediately jumps in front.  So I just jump in behind him.  He drags me around until (running very wide on the final corner) I sprint down the final 100m.

Happy with 5:50.3 (not even in the home straight when Ben finished in 5:32).  Had enough for a sprint on the final lap after almost going lactic at 200m.  But, as Gary says, it's the benefit it does for you that is most important.  

Then did 5 x 300m - upping stumps after 5 instead of 10 like everyone else - as I was starting to labour them.  All between 50s and 52s (other than an easier first one).

Long warmdown chatting to the friendly squad for 14km all up (which somehow takes 100 mins?).