BrisVegas

Just 10km squeezed in during a late lunch hour on the Botanical Gardens/river route.  4:30's but it felt quicker.  Must be tired.

Copping a bit of grief from Charlie and Barts on my 22 push up challenge and only managing 10 in one go.  Plainly I need to do more homo-erotic muscle beach action that Charlie is partial to.  I'll aim for 11 tonight...

22 day push-up challenge

Just squeezed in 17km today up Allambie and back via Manly.  Was running along Sydney Road when some mad motorist came down a side lane and almost ran me over.  I was about to give the fool a serve when he wound his window down and it was Macca.  Plainly Timmy is paying him to try and take me out of City to Surf due to him getting cold feet on the 5mins he offered me.

4:29's today feeling much better than yesterday after an evening of pizza and hot dogs.

Have started the 22day push-up challenge today (raising awareness for the 22 ex-servicemen in the US who take their lives EVERY day as a result of PTSD - far outstripping the number who die in combat).  Holy crap.  I managed 10 + 8 + 4 with a healthy minute between each set.  Will see if that improves...

Saturday long run

The Manly Hardcore wanted to run long on Saturday and Barts was calling for a fast finish. Great turn out with Barts, Macca, Craig, Vonky, CT, Scotty, Ray, Toby, Ben and myself all in.  I tentatively planned to join them in upping the pace but decided early on I wasn't up for it.

Dragged my ass home with Ben feeling sorry for myself and wondering why I was feeling that way.  It's been a 113km week with lots of hills but didn't really explain feeling so flat.  Later realised I'd had no carbs the day before.  Grilled chicken and salad in the evening, a quiche at lunch and Mafia Eggs from Belgrave Cartel in the morning.  I'm pretty sensitive to nutrition these days and sure that didn't help.  Need a good Spag Bol before a long run.

Ended up with 29.2km averaging 4:26's.

Friday

8-9km jog around the city.  Much better at end than beginning.  

Thursday HuRTS

Just watched the Obama speech at the DNC.  If he is not the best public speaker of all time then I don't know who is.  Spine tingling stuff.

Did a 5km warm up then met the HuRT Squad at the Park Hyatt and changed into my flats.  No Barts, Q, CT, Hoey, Nicky R or Crossy so I was solo up front today.  Decided to give it a crack in any case.  We split into 2 groups and ran off a rolling 8:30.  My rep times were:

6:13, 6:11, 6:14, 6:12

Nice and consistent but felt very bouncy and good on the first 2 reps but, to be honest, my legs started to feel dead half way through rep 3 so it was a case of just concentrating on form and turning them over.

5km warm down with Andy for 18kmmall up.

All the talk is on Timmy's form and his new found hill-climbing ability.  And now he's in the red centre running a marathon.  What the hell is going on?!

Hilly MLR

A run to work, wanted to do 20km so planned on a loop around Manly Dam before heading in.  Thought Allambie Rd would make it too far so decided on running past Gleeso's house, Manly Vale School, the Manly Dam trail up to Seaforth Oval and then in. 

However, got to Balgowlah RSL and realised I was going to be too short so decided on a "short loop" around Clontarf to make up the distance.  This short loop turned out to be the hardest 3km of the run.  Clontarf is the hilliest suburb out there.  It's also huge.  Plainly there are more wankers North of the Spit Bridge than I had thought.

Got tired near the Harbour Bridge but held on for 21+km averaging 4:29's.

I'm a big fan of the mid-week 20, 20, 20 if the body can stomach it.

All went wrong Tuesday

First missed morning run so did 10km at lunch with Hoey.

Then, missed ES Marks in the evening due to work commitments so sneaked out at 7.30pm for a loop of the city including 4 x Pottinger hills to the HofW then 3 x Argyle/Observatory Hills.  The latter were much harder.

11km all up.

So bitsy training but got some kms in.

Monday

Home. Felt very bouncy. Quick hello to Matt running the opposite direction on the coat hanger.  Attacked the hills and took Banksy's Strava segment up Spit Hill.  Didn't realise it starts at the South end of Spit Bridge though so there's more in it.  He'll be aiming to take it back later this week...

15.2km in 4:20's.

Sunday

Hilly 29km solo after missing the lads due to Maggsies soccer.  Felt good and went quite well (4:24's) which wasn't bad considering the 380m of elevation.

Friday plod

Hungover 11km with Big Jim.  A question of just getting through it.

12 x 500m

Pitch black, pissing rain. What the hell am I doing heading out for a warm-up at 5:50am?  Did 4km knowing I had to get a bit of blood flow in the legs before attempting 500m reps.  

Wasn't surprised to see the dedicated Lewis waiting to start but was to see Ben and Charlie lining up in the conditions.  Off we went with me just trying to hold on to Lewis.  I think the 500m marked out was a bit long (perhaps 3s) but we just ran the same consistent length.  Agreed with Lewis that we would each lead alternate reps which I find is a much easier way to get through them - you can turn off while you're following and just be dragged through.  Seems as though I nominated him to lead the reps into the wind though!

All reps 1:33-1:34 with the last at 1:28.  Solid session.  Legs comfortably numb now.

5km warm down (bumping into Macca) for 16km all up.

Wednesday miserable MLR

Pissing with rain.  The beautiful weather on our return has come to an immediate halt.  Up (jet-lagged) at 5am again so decided just to get it over and done with and meet the Manly crowd.  But where the bloody hell were they?  No Cap'n or Lewis.  Fortunately bumped into Q on Manly beach so ran and chatted with him.

16.1km including 4 Oliver St hills.  Dead slow - I was knackered from last night. Achilles fine but OP giving me a bit of gyp.

Tuesday double

AM:  9km easy with Justin and Jamie along the beach and around the golf course.  

PM:  Jogged to ES Marks after work.  4km hard in 12:24.  Just sat behind Alex R for the first 7 laps until Gary shouted to go ahead.  Then started catching Keith Mc on the final lap finishing just behind.  Felt pretty good.  

Then a bit of a rest before 200m fast, 200m jog x 6.  I may be able to hold on for 4km but I'm woeful at sprinting, being about 10-15m behind Alex, the McPhersons and Matt for each rep.  Basically my 200m reps are run at the same pace as my 4km rep.  I think only Neil P has a worse conversion.

13km all up.

Back in Syd

Easy 10km around the City solo flushing out the jet-lagged legs.  Nice to be back and a lovely day.

Final day

Head back this arvo so set off at 7am for a long run.  Much more pleasant this morning only at 29C.  Headed straight down the Pinellas Trail for 13.5km then returned.  Felt great this morning and ended up averaging 4:13's.  Finally seem to have acclimatised.

Must say the Yanks are really friendly.  3 of them stopped to talk to me this morning - 2 on bikes and 1 at a water stop.  One of them passed on a bike and shouted out "wow, you must be running at 6:30 pace!" and sure enough I'd just done a 4:03 km (6:31 mile) so he knew his stuff.

Headed out after the run to an old-school diner for brekkie where I had the "Country Skillet" which consisted of loads of stuff covered in sausage gravy (essentially lard with sausage bits in it).  Couldn't think of a better long-run recovery meal.

Florida has been much better than I expected.

Weeki Wachi

Out early to Weeki Wachi Springs Park so no early run.  Awesome place.  Old school American place.  Basically a deep water spring in Florida so deep pools with cold water (massive relief from the warm sea).  But the Yanks of course add a few slides and an underwater mermaid show.  

Loved it.

Got back and headed out at 5pm when it was still 33C.  Despite that I felt like adding some speed which I've been neglecting.  Did 2km hard (6:38) then 1km hard (3:07) during the 10.5km which ended up averaging 4:05.  Felt good today.

No speed

Just the usual route - 13km this morning in 4:32's.  Did some strides towards the end.  Then to Busch Gardens which were brilliant - best roller coasters in the world.

Attempt at some speed

Out in the am again (only time it is feasible to run - too hot any later and I've cracked open my first holiday beer by 4.30pm each afternoon in any case).

Decided I needed to try some speed this morning.  Kept on delaying when I would actually try it.  Got to 7km on the Pinellas Trail, turned for home and decided to run back quicker.  Did 5kms under 4min km pace then almost expired with heat exhaustion.  

All up 14km in 4:14's.

Tuesday - Pinellas Trail

Why didn't I find this earlier?  A disused railway line turned into a bike/running trail that runs for 33miles from Tarpon Springs to St Petersburg.  I did 10km in 4:34's.  Slowly acclimatising.

Monday

27.3km in the hottest conditions I've run in.  It was just an exercise of body temperature control - running easy enough so as not to overheat but not so slow that I was out in the heat too long.

First water at 19km, dip in the ocean at 22km (felt like a bath - we're spoiled in Sydney) and dragged my ass home over last 3km.  4:43's.