The day before

20min warm up session from the ferry to home.  

Have a manic day at work tomorrow but have cancelled all appointments from 4.30pm onwards (fortunately one meeting was with JPMorgan so I think they understood).

Monday HuRTs

Huge crowd today with a final tune up before JPM.  Ran with Enda, Kanser, Hoey & co before being joined by Holt Hardy.  He's doing a lot more on the bike these days but always pops out for JPM and will likely knock out a low 18.  Wouldn't want to leave anything to a sprint finish against him though as a 1:47/3:38 guy.

10km all up in 4:50's.

Taper session

Beaut of a day. Started with a walk up the coast with Kirst and brekkie at Splat. Bit of cricket with the kids, lunch at Ruby Lane, another episode of Stranger Things in the afternoon (awesome new series - it's scaring the bejaysus out of Charlie) and dinner at the Cogleys.  Managed to fit in a taper session locally in the late afternoon which consisted of a 5km warm up, 5mins hard (3:08 pace but first km (3:13) into the wind), then 4 x 30s on Nolans.  Followed by 4.5km cool down.

Ribs a bit sore when huffing and puffing through the 200's.

Happy days.  Could have killed for a beer though.

Saturday

Allambie Hill/Manly Dam route making up 14km.  Felt fab today and really enjoyed it on a beautiful day.  Made up just over 14km in 4:17's.  

Ribs still sore (still can't sleep on the left hand side) but better each day.

Breathing through a straw

Met up with Barts.  3km warm up around Mrs Macs Chair.  Session was 6 x 1min hills then straight into 10mins hard.  Couldn't find a hill long enough so we did 10 x Domain hills followed by a Mrs Macs loop.

Hills went fine with the legs feeling pretty good and getting into a good rhythm but could only manage to breathe shallowly due to the ribs hurting.  Then straight into the tempo, 3:11 first km was good with Barts just behind, he catches me at Mrs Macs then pull ahead a bit up the hills but the legs were dead and my stomach was sore due to breathing shallowly.  9:40 for the Gate to Gate loop.  Not bad in the circumstances but need to sort out the ribs to give JPMorgan a good crack.

3km cool down.

Girls this am.  Another 120km of commuting for sport.

Thursday

Aborted run home with my ribs too sore. Picked up a beer injury on Tuesday evening.  Just couldn't breathe properly.

Melbourne Cup session

With the race that stops a productive afternoon on today, got out early with Darren and Erika for 12x500m on The Nolans path off a rolling 3mins.  Actually bumped into Jared for the warm up and cool down but he was doing a faster session on the grass.

First 3 reps were torture as they always are at 6.15am.  Rep 3 was a 1:32 which produced an expletive.  All the others were 1:30 apart from the last two in 1:29.  Very happy with that as I felt good this morning.  Nice and lactic over the final two reps which showed I judged them right.

14km all up.

Put your money on Jameka.  You heard it from me first.

Monday cruising

Jog home.  With a session in the morning took it as easy as I possibly could.  1:08:47.  Next year when I up the mileage this will be become a regular commute so 1:08:47 is the easy jog benchmark.

Sunday's are the best

Especially now we're properly in Spring. Lovely weather, would have had a dip in the ocean but for a breakfast date with Macca, Ben and the Cap'n at 8.15am at the Grumporio.  But now they know my name they shall henceforth be known as the Happyorio. 

2 hours this am (and 3mins) covering 27km.  Did the usual route in reverse but finishing at the house before grabbing the bike to breakfast.  Erika and I had a bit of an OCD moment when Toby and Lewis suggested reversing the normal route.  Took about 5km to adjust.  I was tired after yesterday's session (I always struggle backing up 12 hours later) but the company was great.

These are lifesavers:

Saturday 5km tempo

Couldn't get out to Parkrun due to the busiest kid schedule ever.  One drop off for Duke of Edinburgh weekend away, 2 drop offs and pick-ups for sport (Avalon and Wahroongah - just to make life easy) plus 3 separate parties.  I've covered 200km in the car today.  Eventually got out at 5pm so did 4km warm up then 5km hard (2 loops of golf course again) with the same cool down.

Started and finished at the corner of Quirk and Balgowlah Rd thinking there was a 2 loop Strava segment that covered that section but it wasn't picked up.  Went out hard which was tough as the first 400m is an incline to the clubhouse. So your legs are cooked from then.  3:08, 3:16 then the hills clocking 8:03 for the first lap before a 3:22, 3:17 and 3:13 (8:15 second lap for 16:18 all up).

My PB is 16:17 set back in March when in peak form before London.  But back then I ran 8:08 and 8:09 so much more even split.  In short, I'm in good but not great form.

Friday solo

Missed the group (again) so did the usual variation of the wharves adding some botanical garden hills at the end.  13.5km in 4:36's.  

Wednesday sort of MLR

Does 17km count as an MLR?  I think it has to be 18km to be an MLR.  Just like a long run has to be 26km.  I don't think Timmy's done an official long run in 3 years.

Was late for the group (work too busy again) but bumped into Jimmy early doors around the Opera House so did the rest with him which made it much more enjoyable.  Finished with the usual 4 hills up the Domain.  Felt sore and tired to start after the previous night's session but better at the end.  17km all up in 4:40's.

Another early morning shopping trip (6.20am) this am to get the kids packed lunch food and dinner.  No-one in the shops at that time which makes it dead quick.  But got home to discover Billy had scoffed all the Arnotts Premium Choc Chip cookies last night which sent Claudia into tears, so had to improvise with some jam sponge.  Wish I had packed lunches like this when I was a kid.

Decided to run Berlin Marathon next year so sent a HuRTS email out looking for support..

Tuesday ES Marks

Usual jog there with the achilles and bruised foot feeling much better (achilles as good as it's been in weeks).

Just Benny this evening and when he said 5 x broken miles off a rolling 6:30 I thought he was describing his own set, not mine.  Different broken miles this time being 400m hard, 200m float, 400m hard, 200m float, 400m hard.  Everyone was doing slightly different variations with Hamish running 4 at even pace and Neil doing 4 broken versions with me.

Hamish was running well and ahead on each rep, pulling ahead on my floats.  Did the first rep in 5:03 chasing him and I was cooked from then.  Wanted to pull the pin after rep two and was conjuring up all manner of excuses to explain to Benny.  But then after rep 3 you've broken the back and, even though I was getting lactic, managed to finish them all going 5:08, 5:12, 5:12, 5:13.  Not bad in retrospect but at the time it was sheer hell - mentally one of the toughest sessions I've had to endure.  8km of running all up at 3:10-3:15 pace with few rests.  But the body is feeling in good shape.

15km all up including cool down.

15 days to go.

Have got kids pack lunch prep down to 30 mins.  They now think my packed lunches are the best ever.  I find that buying bouncy white bread, Jatz and Arnotts Premium Choc Chip cookies works a treat.

Monday

Bizarre.

Late to start so met the squad at the Opera House.  Good crowd running with Kanser, Hoey, Worswick, Brothers Branigan & Co.  Saw some girl looking as though she was shooting a porn film around the wharves.  I kid you not.  Caught on her the way back but she was wearing a bikini by this stage.

Ended with some hills at the Domain.  15km in 4:41's.

Sore Sunday

Great night at the Steyne and Ashiana's last night with about 18 of us at the Steyne and a dozen for the curry.  Nice to see Emma and Nathan out.  All was going great until I tripped down the stairs exiting Ashiana's and turned my ankle, complaining like a sook.

Took some Voltaren this morning and managed to get out late arvo for various loops of Manly from the house which involved stops at home at pre-determined intervals in order to cook the roast dinner.  Just about worked although ran out of time for gravy.  Managed exactly 27km in the 2 hours (4:27's).  Have to say, it's a struggle without Kirst.  Haven't had a moment's rest today.

Foot:

Check out the edges on the lawn:

Some amazing times at Burnie 10 this morning, looks like Australia's fastest ever 10km.  Also looks like various people (Harry Summers, Hugh Williams in particular) blew up trying to stick with the pace:

JP Morgan session

Kids sport this morning so got out at lunch for Tiger's favourite JPMorgan session.  Basically 6 x 1min hills then straight into 15mins hard.  It's designed to replicate running up that bloody hill in Centennial at the start of JPMorgan before trying to get into a fast pace.

Did a 4km warm up to Suwarrow Street then straight in.  6 hills is just enough to soften the legs.  I was keen not to recover too much after the hills as you lose the benefit of the session so jogged straight back down and across the road and straight into 2 laps of the Golf Course loop.

Decided anything under 17mins would be ok so aimed for 8:20 for the first lap (3:20 pace). Started well with a 3:13 but then it started to hurt running up the rise in Kenneth Rd into a slight wind.  Bit of respite after passing the clubhouse and was chuffed to see 8:14 for the first lap.  It's then just a case of digging in and holding on.  Passed the Cap'n outside Jamie's  house as it was really starting to hurt but finished well for 16:39.9 for the 5km.

Very happy with that, albeit buggered. Will do me the world of good.  4km cool down for 16km all up.

18 days to go.

Thursday How do I do it

Ok, sounds like a bit of an Enda headline but struggling a bit at the mo with Kirst heading off to the UK (with Bec) with me to look after Billy, Charlie, Mags and Claudie for 2 weeks.  Spent 1.5hours on lunch boxes this am. How the hell was I to know Claudia only ate salami and not ham and Mags preferred apples to blueberries. A friggin nightmare.

Got out at lunch during a manic day (did I mention I was busy) to join the back of HuRTS mid-set so ran with Timmy for a bit before jogging around before rejoining Stoke's finest for a jog back.  11km all up  in 4:41's.  

20 days to go.

Wednesday team

Big crowd for a Wednesday run which we did up to Centennial rather than the usual wharves.  Love getting out there as you feel as though you're out of the City. Great crowd in Timmy, Jac, Hoey, Brendon, Renee, Paulie H, Wongie, Strom, the Brothers Branagan and a load of others taking part.  Big discussion on the relative quality of the running blogs on the market.  Of course I kept quiet as holder of the most long established and respected blog, listening to Timmy (News of The World editor's cutting room floor) and Hoey (snooze-fest central) bloggers fighting it out.

12.5km in an hour.

Flushing out the DOMS

Popped down to HuRTS, not intending to run hard, but just for a social run.  Turned out there was no session on the calendar so after many fraught emails I set a 35min fartlek at 7, 6, 5, 4, 3, 2, 1mins off 1min jog.  Turns out to be more of a 35min tempo than anything else, particularly after you hit 20mins having only had 2mins jog.  But keeps the pace up the whole way with increasing breaks after shorter efforts.

Great turnout on a beautiful day with Scotty, Barts, Crossy, J-Fen, Brendon, Jerome & co all upfront with Enda, Birchy, Timmy and Taffy all showing up from the HuRT Squad Social Set.

Ran with Timmy most of the way averaging 3:51 by the end of my 35mins.  Legs not too bad at all.  I think given all the bludging I was doing on Sunday into the wind meant I didn't kill myself too much.  Cold has started to clear up too.

3 weeks and 1 day to JPMorgan...

Melbourne Half - 15th in 1:14:00

Well, some races you just have to get through and tell yourself you're stronger for having competed.

Bit of a shambolic build up as I've never done Melbourne before so had no idea where to go etc.  Got funnelled into the MCG and from there it seemed to make sense.  Found the preferred start area, quick chat to Erika and then Eloise (just running for the win - no time in mind) and then we were lining up.  Took off with the likes of Brett Robinson, Ben Moreau & co feeling great for 200m until a rise up to Flinders St emerged and my legs suddenly felt like jelly.  Didn't really recover from there.

Loads came past until I eventually got into a rythmn and started to re-catch people.  Massive shout from the family at 3km which was nice.  By the end of St Kilda Rd (5km - 16:39) I was in a pack of 6 with Eloise about 50m back.  Then we hit the wind around Albert Park.  Holy crap.  It was a joke.  One by one we all tucked into behind each other, tripping over each other's heels in the process.  Eventually at the top end we turned away from the wind and I pushed on - with the group fizzling down to 3 but catching the chap in front.  Again hit the wind in the pit lane around Albert Park (10km - 34:30 - almost 18mins for that 5km!) before turning back to St Kilda Rd.  

St Kilda Rd was another joke.  Huge headwind the whole way had us sharing the lead in our group of now 4.  From here my sole aim was to: 

1. Avoid getting chicked.

2. Beat these jokers in my group.

At 17km we turn off SKR and here's the extended family again screaming their heads off so I give them a fist pump as I'm feeling pretty good having run 3:40's for the past few km while bludging into the wind.  Up the pace a bit here.  Eloise is getting too close.  Back on SKR towards Flinders St station - another huge shout from the fam and we're now on the tow-path.  Decide to attack the pedestrian street hill to drop the group and it works.  Into the G and enjoy running loop to the finish.

Feel pretty crap now having stoked the virus.  I wouldn't have run but for the fact I'd have got a reputation for pulling out post-London.  But glad I did.  

Erika had a great run to finish in just over 84.  Hoey showed his incredible endurance to hold on for a 2:32 whilst the Cap'n ran a very solid 2:46.  They were my runs of the day.

Then onto post-run drinks which lived up to expectations despite my short attendance: