New Year's Eve

More dinner and drinks last night so could only squeeze the run in during the heat of the day.  Felt good from the off though today and did an elongated route up to North Head but finished at Queensie for a dip in the ocean (where I almost lost my shorts in the big waves) followed by a jog home.  15km in 4:06 pace (grey running) followed by 1.5km jog.

Wednesday

Out early with Ben and Jamie for a loop around North Head finishing with a coffee at Grumporio.  Beautiful morning for it.  Nice easy pace (4:42's).  16km.

Making it up as I go along

Ok, it would be fair to say that over this recent period I haven't been following coach Tiger's program to to dot.  Too much going on, need for sleep, wanting to spend time with the family when on break etc.  So didn't show up to the special training session this morning and only managed to get out for a run at 5pm this evening.  Planned on 14km up to North Head.  Got up there and thought might as well do 17km including the Fairfax Walking Track.  Then on way back from North Head (including the hill just past the North Fort cafe) I ran a 3:49km split feeling great.  So decided to tempo it home from there.  Final 7kms went 3:30, 3:21, 3:32, 3:26, 3:26, 3:20, 3:18 feeling marvellous.

All up 17km in 1:07:17 (3:57's).

Sunday with some class

So LJ has steadily been getting back into her running post injury, slowly increasing the distance and getting fitter.  And with limited time this morning she couldn't afford the usual 27 water stops.  So she decided it was time to take the step up from Centennial and join the Northern Beaches crew.

Ben, Elle, Erika and myself joined the Shire Starlet.  I was knackered and managed a measly 15km at a gentle pace before retiring to prepare the house for a few guests.  It's fair to say that LJ ran with a broad grin on her face with infrequent utterances such as "this is amazing!" and "I can't believe you have access to this all the time!".  I think she may be back.  And she didn't even get to the Grumporio.

Boxing Day

This may go down as run of the year.  Big Christmas Day with Jon, Jane and Wilf over as well as Dad and Katie.  Crawled into bed at 11.30pm after way too many wines, beers and Calvados.  So a long run and the alarm set for 5:45am was always going to be a challenge.

First few km were torture but at least Macca was feeling the same.  Tim P, Barts and Craig were also there.  Then after Narrabeen I started to feel ok.  Macca made a cheeky manoeuvre to avoid the 3rd and final standard water stop to gain a lead so Barts and I hunted him down through the mean streets of Dee Why.  Ended up running the last 10km in 39:04 and the final 5km in 18:03 (all stats courtesy of my new Garmin Forerunner 25 from Santa) to average 4:22's for the 28km.

Grumporio was back to form with Italian style eggs after a beautiful dip in the ocean at Queensie to wash off the booze oozing out of my pores.

Christmas Day

Dragged the family out to Parkrun.  Had to work a bit harder for the win than I'd hoped for running 17:05 but the flashing Rudolph nose was playing havoc with my breathing.  

Very impressed with Maggie running on strongly to be 2nd Highnam home in 28:58 with Charlie just over 30mins and Kirst then Bec following shortly after.  But they all ran all the way which was the aim for the morning.

Christmas Eve

Responded to Barts call for an earlier session.  So headed over to Rushcutters with him (and Timmy setting up) before noon for 6 x 1 efforts off a rolling 5mins.  And efforts they were.  Legs cactus after Tuesday's session, Wednesday's biathlon and another night on the beers last night.  Felt like I was running through treacle on reps 1 to 3.  Took a breather and pit stop on rep 4 and rejoined for the final 2.

Did them all in 3:03 with the final one in 3:01.  Poor Barts was dragging me around though.

Then the boys turned up so we could look smugly at them and proffer that they enjoy their session and not slack off.

11km all up.  Rushcutters in fantastic nick as the photo attests:

Manly biathlon

So the triathlon was canned due to the potential for wet roads on a very hilly and twisty route.  It was just the 700m swim to the Mambo metal stairs and back followed by 5km to Queensie and back.

Jumped into the water and it was hell. Couple of big rollers came over and I was swallowing water.  Steadied myself, reverted to breastroke and I was ok.  Was on the heels of one fella but could see Jono and Macca (and Charlie not that I knew it) miles ahead.  Every now and then I'd revert to freestyle but lose the toes of my pacer so realised I'm quicker at breastroke.

Saw some big fish and some big shadows which was a bit sobering.  At the metal stairs the waves were crashing into the wall so had to navigate quite carefully.  After an age it was all over and went into transition surprised to see Ben coming in just behind me.  Spent an age in transition getting my socks and t-shirt on then onto the run.

Hammered the first km knowing I just needed to get some blood flow through the legs.  Felt like my stride was tiny but I was passing a load of people so felt encouraged.  Saw Jono and Macca just after I went past North Steyne but where was Charlie?  Turned after the steps at Queensie and we're now into a headwind.  This should help me I think so just put my head down and grind out the final 2.5km.  Finish in 17:0x for the run only to see Macca, Jono and Charlie chatting together at the end!

17:15 for the swim.  17:0x for the run.  ~1min transition for 35:15 all up.

Lovely b&e roll with coffee with the gang at Shelley Kiosk as we're all done before 7am.  Now knackered.

The top 4:

Too much tomato sauce:

HuRTs 2 x 20min

Woke up at 5.30am with the intention of doing the RunCrew session in Manly.  Got a text from Emma saying she was bailing due to leg issues and that was the excuse I needed for an extra 2 hours sleep.

Slipped out at lunch feeling pretty good for the 2 x 20mins.  Ran with Tongey, Nick and Darren Moyle on the way out with JFen 30m back and Barts emerging from the bushes later on.  With a big group I pushed the pace on the way back and one by one they dropped off other than Nick who's a tenacious bugger.  Saw Hoey up ahead on the final 2 hills and he dragged me home a few yards ahead of Nick in 19:45.

3:24's on the way out and 3:21's on the way back.  4km warmdown with Barts and JFen for 16km all up.

Monday meander

Slow as to Redleaf with Mikey, Hoey, Charlie, Champ, Nathan and others, running out the long way and back the short way.  Another dip.  Not sure it's going to help my Triathlon on Wednesday though.

Back on the Wagon

Dragged my ass out on Sunday morning to run 26+km with Ben, Tim P and the Cap'n after Saturday night at a party and Friday night at the Allens Xmas Party.  4:32's was as much as we could manage in the heat.  The dip in the ocean at Queenscliff was sublime.  The Italian style eggs at the Grumporio almost as sublime.

Here's me riding the bull on Friday night:

The Bull & Bear

OK, so last night was a bit random.  What was supposed to be a couple of farewell drinks at our local boozer before it shuts down tomorrow turned into one of the biggest nights of the year.  The bar staff were bringing us free jugs of beer all night long as their loyal customers.  Pippa (the 2nd highest paid barmaid in Sydney apparently - probably the reason the place has gone bust) joined us later on as the photos attest.  So today was not a day to run a 60min tempo in the heat.  Instead, I turned up at HuRTS and ran Timmy's set of 20mins of hills followed by 5km tempo.  Actually felt quite bouncy but I think I was still drunk.  Nick R was smashing it out but I ran with Jerome on the hills then Timmy for the tempo.

The pictures:

Early on with the Bull & Bear regulars plus token female:

Pippa joins us for a beer:

Contemplating the flavour:

It's a thumbs up:

Birchy grabs himself a souvenir:

Wednesday commute

Got a lunch on today so ran in after walking to school and dropping the kids at Manly West (final day of the year).  Charlie and Maggie are still willing to hug me at the gates but Billy wouldn't be seen dead within 20 yards of me so I proceeded to run after him with my arms out wide shouting "give me a hug!" for maximum embarrassment effect.  It succeeded.  I was very embarrassed at the yummy mummy's looking at me strangely.

Felt very tired on the run in after the last few days training so took it very easy and un-timed.  But the body is holding together OK.  13km.  Can I count the 2km walk beforehand and pretend it was a trail 'run'?

Tuesday double

AM:  8.5km around and about and to the wharf.

PM:  Hurt Squad 14 x 3mins with a 60s rest.  Averaged about 3:18's (exactly gate to gates).  Felt tired running them but in the comfort zone.  Nice crowd (it's been a while since I've done a Tuesday set) but perhaps not as big as usual?  But the class was there with LJ in particular back in the fold and Hoey, Barts, Tongey, Nick R, JFen and a rapidly improving Jerome all pushing the pace upfront.

Jumped in the harbour with Barts, Charlie, Hoey and JFen afterwards.  Then a 3.5km cool down with Barts for 18+km total, 26+km for the day and 42+km within 20hours.  Except it wasn't a cool down as I proceeded to sweat like a pig post shower and freak out all my workmates.  It was very humid but plainly my body was struggling with the workload.

Monday solo

Too busy again at work so only managed to get out at 6pm.  Did the wharves run plus 4x80m Domain hills.  Nice to run in the cool of the evening.  16km total.

Bec did the Bold and the Beautiful this morning in 37mins.  I might try it soon.

Sunday same old

Out with Barts, Craig, Ben and the Cap'n for the usual 29km.  Picked the pace up as usual towards the end to average 4:23's.

Bumped into Macca at the end and we tried a new breakfast joint post our dip in the ocean.  This is fairly momentous for us but the stale brioche rolls at Emporio have let us down one time too many (i.e. twice).  So Salt at North Steyne was chosen and the b&e roll was top notch and the belaroma coffee pretty good too.  A few too many cyclists for my liking but you can't have everything.

Sat - Curl Curl Parkrun

Saturday morning was a 2.5km jog to Parkrun with Timmy and Jimmy with the intention of pacing the former to sub18.  But with Ben Streck in the start line my job was done as he's been hovering around that mark for the past few weeks.

Scotty O was there and disappeared off like a rocket.  Ben went off quite quick while I followed Timmy through the first km in 3:24.  Pushed ahead to try to drag him back to Ben through kms 2 and 3 but he would only sit 5 yards off my shoulder content to smile at the cameras.  Drifted up towards Ben on the uphill between 3 and 4km so encouraged him home to a 17:54 with Ben strong over the final km.

Timmy just failed in his sub18 attempt and Jimmy ran well in his first race back to run a 19:12.

4.5km jog home with the boys and Julia Degan for 12km all up.

Redleaf

Another big night on Thursday for our client Christmas Party so a jog to Redleaf with Jimmy, Smolly and Liam, a dip in the pool and a jog back was perfect.

Melbourne

Caught up with Melbourne clients last night.  If my liver survives intact until Christmas I deserve HuRTS PoTY.

This morning was a run to the Tan, couple of laps, then back to the hotel for a lovely breakie.  Perfect morning in Melbourne - blue skies and cooler and less humid than Sydney.  

Wednesday short

Too busy at work then went to the STC production of King Lear starring Geoffrey Rush last night with Bec.  So missed my PM run and was too knackered to join Justin when my alarm sounded at 5.30am.  Got out at 7am for a very easy run to Shelley and back in 35:50 (4:28's).  

Usual crowd out there including Amelia (the future Mrs Cap'n) and Lewis who I high-fived in exuberant fashion.