MLR

Achilles a bit tight again so decided against a hilly run to work and instead did a lunchtime MLR with Hoey and BK ending with another 4 x Domain carpark hills.  18km in a slow 4:45's.

Tired at the moment but sick of saying that so will bore you with my work day instead.  6 coffees (3 piccolos, 1 latte and 2 flat whites), 4 meetings, 1 shirt pick-up, usual pasta salad and quiche plus fizzy water and small muffin from Delisse for lunch (oops, forgot wallet and they gave it to me on credit but promised I'd return and have just realised I didn't), probably 15 phone calls, probably 150 emails, 1 new instruction, 1 interview (nice bloke, we'll probably make him an offer) and did a small amount of what the average person might call 'law'.

Plodtastic

AM:  6+km in the early morn before brekkie with Kirst at Emporio.  Achilles tight.  Plod plod plod.

PM:  5km jog to ES Marks from work to be met by Coach Ben saying it was "12x400m with 200m float - with Matty", which basically translated as 17 and a half laps solo trying to avoid being lapped by Matt.  Nice.  

Ran 23:08 in total for the 7km (3:18's) with the 400's in 74/75 and the 200's in 44/45.  Hard work solo and legs felt heavy the whole way.  Gary told me to run lighter at one point but I couldn't tonight.  Managed to avoid being lapped by 5s!  Matty ran 22:00. 

3km warm down around the track with a further 2km from Jared's to the Wharf.  He is getting fitter rapidly every week, running his 1km reps in 2:50 then 2:40 tonight before 300's in 44s.  He's doing Parkrun on Sat and I reckon if I turn up I'll need to be 20s ahead at 4km to beat him.

23km all up for the day.

Monday bloody Monday

Just an easy 17km with the squad which included some hills at the end (Domain car park).  Ended up running with this nice chap from Clayton Utz at the end who told me that stories of my summer clerk interview style ("5km does not make you a long distance runner") was doing the rounds.

Easy loosener

Very easy untimed run around the Allambie Hill route.  Really enjoyed it.

Birthday pressie

Just the same old long run with Barts, Craig, Macca, CT, the Vonk and Elle.  Very tired after last night's session so I was happy enough just to drag myself around.  Barts had had a few beers the night before so he hung back with Elle and myself towards the end.

Elle going great with another 37km run in the bag at 4:30 pace.  She should smash 3 hours at Melbourne at this rate.

Friday the new Thursday

Had the day off work today to go clothes shopping with Kirst for my birthday tomorrow.  I think it was more a treat for her than me.  But it meant I could rest yesterday which was important as I was very sore and tired.  Today was much better:

AM:  6km easy along the beach bumping into Mrs Cap'n.

PM:  2km warm up then continuous 10km - 3km hard, 500m jog, 3km Fartlek (7 x 300m with 150m float), 500m jog then 3km hard.  First 3km hard in 10:09, hard to tell Fartlek 3km pace due to the 500m jog but it was roughly the same, then final 3km hard in 9:56.  All around the paths of Nolans and Passmore dodging the Friday night touch footy teams (including Mags and Charlie).

Pushed it, felt OK, all up 10k in 34:31 which is solid. I just run different in my flats.

2km warm down for 14km, 20km for the day and 120km for the week including some solid sessions.  Tough week.

Wednesday MLR

Hilly route in via Manly Vale PS (horned by Chris Yates) and North Balgowlah.  18.5km in 4:43's, just getting it done. 

Tuesday double day killer

AM:  30 mins easy to South Steyne and back seeing Q, Erika and the Cap'n along the way.  Little more than a shuffle  at just over 6km.

PM:  Jogged to ES Marks from work then borrowed Gary's flats (more comfy than mine, might start investing in New Balances) before being told the session - 2km hard followed by 10x400m.  Told Jared and I were to lead the 2km in 70's, with Matt and Keith doing 4km.  Decided to lead the first lap as I honestly couldn't see myself holding that pace for more than 1.  We went through in 70, 2:22, 3:33, 4:45 then finished in 5:56.  Km split in 2:57.

Was pretty rooted after that but got a fair break before the 400's started.  I just watched on as the rest of the squad are considerably better at running 400 reps than me. Jared floats around making 63's look like a jog while Alex R opens up making 66's a stroll.  I was happy to keep them all at 68s, with reps 7 and 8 at 69s when I was really struggling.

Absolutely knackered at the end rolling around on the track for a good 5mins.  Haven't felt that tired from a session in years.  2km warm down around the track then a 2km jog from Jared's to Manly Wharf for 15km all up and 21km for the day.

Have to point out how well Matt Hudson is running.  An 11:50 4km followed by 10 400's in 63 with the last in 60 flat.  He was flying.

Monday recovery

Meeting at lunch so snuck out in the late afternoon for an easy recovery run.  Headed up to Centennial to feel as though I was out of the City, always like that loop.

13.5km with the body feeling sore and tired.  But better for the leg stretcher.  4:36's.

Fathers Day

Dragged my ass around the usual route with Macca, Darren, the Cap'n, Dicky, Elle, Craig, Lewis, Scotty and Ben.  Survival mode this morning.  But a brekkie burrito wrap in Troubador and a few beers in the arvo at 4 Pines with Darren, Erika, Macca and Birchy made everything a lot better.

Striders North Head - 1st in 32:53

Well, as a Fathers Day present I insisted on the whole family coming to support this morning.  And it's a good job they did, as I reckon I only won it because they were there.

Nice long warm up having arrived early and saw a good crowd on the start line, albeit with Barts and CT running 3:30's as part of a long run and Neil just testing himself out following illness and injury.  But loads others too including front runners Scotty, the Vonk and Lewis along with Macca, J-Fen, Mike L, Brendon, Streck, Birchy, the Cap'n, Craig, Binfield, Darren and, from the ladies, Erika, Elle and Renee.

Started off heading to the front and soon became aware there was a group of 3 of us after the first km - Scotty, the Vonk and myself.  The Vonk headed to the front in the 2nd km claiming it was for a photo opportunity.  Otherwise I would lead other than when we came to a hill where I sensed Scotty was testing us out.  Tried to keep the pace honest as I knew that was my best chance of breaking away before the young 'uns beat me in a sprint.

5km in 16:20 but sounds like the pace was fairly consistent and we were slowed by the wind.  Up the false flat in the 6th km and Scotty again applies the pressure.  Get to the car park for the final time and I sense the Vonk is dropping a bit so try to push the hill at 8km but it's into the wind and, in any case, Scotty has the same idea.  Again, push along the long straight knowing I have to give it one final shot only for Scotty to come past almost apologetically for not taking the wind.  Is he taking the piss?!  Pretty much consign myself to 2nd at that stage.

But, after 9km heading towards the stone arch for the final time I sense I've got a couple of yards so turn the hairpin and give it my all, also knowing the kids and Kirst are standing at the water stop 300m up the road.  Can't let him come past now so just concentrate on form and give it everything.

Cross the line and I'm buggered.  That really hurt.  Didn't feel bouncy at all today, was a slog the whole way.  Maybe due to a bigger workload this week or just on a down cycle post C2S.

Watch as Binfield comes through in 4th marking a successful return to form and Lewis just behind.  Need to have a word with Lewis, he should really be jostling with Scotty and myself given his training form.  Barts, the 35min pacer, leaves poor old J-Fen for dead in the final km so that J-Fen cross the line solo with Elvis legs in 35:01.  Seriously, I've only seen one pacer worse than him but she wasn't present this morning.

Easy warm down with the crew then over with dozens to Emporio, ground central for runners' brekkie.

Scotty dishing out some punishment:

The crew's warm down, sorry cool down:

Hardcore posse

Little bit of rain and Sydney runs for cover.  Seriously, this is the pussiest city on earth.

Just Enda, Renee and Hipster Chris (the irony!) joining in today.  Just a very easy 7km for me before the race tomorrow.

115km for the week, building up from 70 then 90 post C2S.

HuRTS 5 x 1km

Not quite the Tiger's session but not far off and when I don't run in the am and HuRTS is on offer, I can't turn it down.

Great crowd today with the promise of Timmy's cones, even if we were entertained by Reg Bartley's poorer cousin.  Barts (looking like Mike Teevee), Q, Jerome, Andy, Brendon, Timmy, the Whorswick, Erika (bravely surviving group 1), Elle, Renee, amongst loads more.  Felt a bit tired jogging over but after one rep the aches are largely forgotten.

Ran with Q for all 5 with Barts just behind.  Times went 3:04, 3:04, 3:01, 2:59 and 2:55.  In truth I felt the last couple a lot battling with Q.  But another solid set of speed done.

Long warm down with Q and Barts for 13km all up.

The warm down:

Tired MLR

Always tough backing up in the am after a track session the night before.  A 5:43 first km was testament to that.  Met Erika, Ben, Lewis, Vonky and the Cap'n at the usual spot but only the first 2 wanted anything to do with Allambie Hill.  

We hauled our asses around and enjoyed feeling like we're in the bush on a work day morning.  All up 17.4km in 1:25:26 (4:55's).  Had to work the final few km to get the average under 5min kms..

10 YEARS OF BLOGGING!

Yes, that's right, the Blog is 10 years old today.  Strange to think that Twitter had just been founded, no-one but University geeks had Facebook and You-Tube was a start-up.  And this blog has seen it all.  It's past its hey-day for sure, as Strava tends to be a more immediate source (and better detail) of running activities.  So I may retire it soon.  But for now:

AM:  30min plod along the beachfront looking like Jared Tallent.  Really couldn't get going this morning.  But beautiful weather and straight out to Emporio with Kirst after for bacon & eggs.

PM:  Jogged over to ES Marks wearing way too much gear and sweating like a pig to arrive and find Gary asking me how long I'll take to get ready (the squad are about to start).  Strip off, do a few strides and realise that with the attendees the squad is looking pretty quality these days.  Benny Saint is acting as timekeeper, Matt Hudson (29min 10km guy) is smashing out shorter reps while I watch Keith Mc and Jared West (1:46 800m man) float off in front of me.  Session was 2 x 1600m, 2 x 800m and 2 x 400m all off 2min rests.  So to be run hard.

Was pretty much solo on the first 1600m in 4:53.  Second one Jared blew a fuse (just back from long achilles lay off) so went past him at 1km, but with him tagging behind, to run 4:51.  Then the 800's which I ran with Keith in 2:19 each.   The rests were allowing enough recovery to attack each rep and so the 400's were in 63 and 64, going lactic on the final 100m with Alex R breezing past.

Great session, real speed sharpener.

Monday HuRTS

And what a crowd it was with Timmy showing up, Elle, Erika, LFC, TKS, JW, the Brothers Branigan and countless others. 16.5km easy in 1:17 (4:38's).

Laura Muir

Sunday was a lazy morning before heading out towards twilight for an easy hour.  Best part of the day and enjoyed a loop of the dam via Allambie Road.  13.5km averaging 4:20's.

A fantastic 1500m by Laura Muir at the Paris DL.  Just used her strength to run away from the field (including Olympic champ Kipyegon) and finish 2s clear smashing the British record.  Why didn't she take control and do this in Rio?!

https://m.youtube.com/watch?v=ReJTaDi1SI8

Sat long 'un

Another good turn out on a Saturday morning with Barts back, Macca on fire again, Craig, Vonky, CT, Scotty, first timer Bruce and NOTB's finest Elle even joining us.

After my customary 5:30 first km, Macca hit the front and it was a fairly solid pace from then.  Craig, Macca and Vonky started a fast finish after the last bubbler and I just hung on to Scotty and Barts who picked the pace up a bit.

Finished 29.5km in (I think) 4:18's but the Garmin battery performed similarly to my legs.

Our Grand Finalist!  Unfortunately a loss today and I won't be back.  Bloody hell, netball officials really like blowing their whistles.  Now got a headache.

Thursday with squad

Another manic day at work meant I missed the morning session with the Manly Hardcore and the opportunity to double up.  Managed to sneak out at lunch so joined in with the squad doing Timmy's hills plus tempo.  Had to take my mobile phone and check it constantly but at least I got a session in.

Went well on the hills managing 21 of them in the 20mins (about 58s per loop). Then into the 4.8km tempo where I pushed the whole way and got back in 15:59.  Quick check of Strava to see my previous record was 15:58!

No time for a warm down, just a photo of the squad:

Wednesday MLR

Made the controversial call to change the MLR route to a circle of the dam which had a mixed response.  Dicky jumped with glee but then got upset that no one listened to him previously when he suggested this, Erika seemed excited, Macca is fit enough to be up for anything, Ben went quiet with the OCD hitting code orange, Lewis went quiet with the OCD going into overload and the Cap'n was just grumpy.

Actually felt pretty good despite being only 12 hours since the track session and helped by really liking that loop.  It's not too "trailey" but you feel like you get out into the bush a bit.  Voltaren is holding the achilles together mind while I smash out the foam roller each evening.  Must also have done 22days of push ups by now too?  I can manage 22 straight fairly easily now.

All up 17.5km in 80mins (4:34's).

Book parade day today.  Once again Kirst has done a fantastic job.  She should be in costume design as she loves it.