Pain

Felt terrible after yesterday's run - stiff neck and shoulders, very lethargic and headache. I think I may have pushed it too much coming out of having a cold (mainly through drinking too much on Sunday night). So was in two minds whether to run today but felt OK by lunch so headed out for an easy Pain. Didn't push it, just eased around in 25:32 and easy following Tucks on the Farm Cove rep. Not many out today (last Thursday's session seems to have killed everyone off) - just Ray, Tucks, Chris G, Toby and Dylan.

2.5km warm up and 3.5km warmdown for 12km all up.

Supposed recovery run

A combination of a hangover (out watching Manly lose the Grand Final) and running too soon after lunch meant the run home from work (3pm - it's Labour Day today) was very average. Felt awful - the legs haven't felt so lethargic in months. Started to feel slightly better as the run went on but it's all comparative. Had a following wind most of the way which was about the only way I got home.

32:00 at the Toyota Garage and 59:37 all up. Not bad in the end. Looked at my watch with 1km to go and it read 56:00 so put the effort in to get home in under an hour.

Medium Long Slow Sunday

23km in 1:42:12. Loop around Balgowlah golf club until I got caught short so came home. Then did North Head route via Campbell Parade including Fairfax Walking Track. Beautiful day today - crystal clear, coolish, no wind and a pleasure to run taking it very easy.

Still recovering from cold that has kept me sidelined for the last two days.

[Pretty good guess on the distance - just G-Mapped it at 23.2km here...http://www.gmap-pedometer.com/?r=1357974]

Aerobic conditioning

14 x 3 min off 1 min rest around Farm Cove.

Averaged about 3:25 - 3:30 per km pace per rep. First 5 feel great, chatting away. Then you start to think they are going to go on forever and you haven't even reached halfway. By 10 (when Ray put in a quick one) I was starting to struggle but picked it up again over the last 2 knowing I was home. Pretty hot today - grabbed a rushed drink from the bubbler after no.10. Managed to run gate to gate plus some on the final rep - about 930m.

Good crowd led by Charlie, Serg, Anthony, Ray, Enda, Mike C, Toby and Derek from BT, Luke and Tim C joining after 5. Lots dropped out after 8 and more after 10 (including, inexplicably, Charlie), Ray, Serg and Anthony stopped after 12 leaving just Tim C and I to run the last 2.

Felt shafted at the end. Barely able to manage a jog. Now sitting at my desk with a sore stomach contemplating how to stay awake for the rest of the afternoon.

1km warm up plus 3km warmdown for about 17km all up.

Long endurance

20km from work to old unit in Mosman via Cremorne Point and back again. 86:30.

Couldn't do the usual session running to work as I hadn't left a suit so was planning to run home but weather was beautiful and work quiet so headed out at lunch. Still a little tired from the weekend and in anticipation of tomorrow's tough session I dropped the marathon pace sections and just ran it easily. Lovely run as a result.

Pain

No Charlie session today due to recovery from the Half so ran Pain. Calves are very sore today - I've been walking around like John Wayne all morning. Ran 3.5km warm up then Pain with Serg, Anthony, Ray, Dave Clark, Dylan, Luke, Phil, Enda and Toby. Highlight was a new PB on the 709m stretch around Farm Cove - 1:53. Tucked in behind Dave at the start and let him drag me around (Serg flying by half way around as usual).

3.5km warmdown with Serg afterwards for 13km all up.

Recovery run

Very easy 14km around Balls Head with Ray. 67:53. Nice run chatting about yesterday's race in the sunshine. Bumped into a chap Ray knew on the way back who introduced us to the 2 Kenyan's who finished 4th and 7th in yesterday's marathon. Turns out they only arrived in Sydney after a 20 hour flight from Nairobi on Saturday afternoon for the race early on Sunday, which probably explains their positive splits (after I was rude enough to ask them how come they ran so slowly in the second half).

Jamie - there were about 3500 runners in the Half - results here.... http://www.runthebridge.com.au

Sydney Half Marathon

8th in 72:21.

Woo-hoo! Finally beaten one of Dad's PBs!

Felt great heading into this race but had a bit of a panicked morning preparation. The organisers have finally plotted a great course but they really need to sort out some of the basics. The queue for the toilets was huge, as a result I only managed to drop off my bag (another organisational fiasco) with 5 minutes to spare. So no warm up at all. Set off with the lead pack of about 8 and ran together until the far side of the Harbour Bridge when Tom de Canto put a sudden surge. A group of 5 went with him, including Anthony just hanging off the back. Struggled a bit through Pyrmont but checked my time at 6km which was 20:04. Realised things were going well then. Fortunately I was caught just coming onto the City Westlink by a chap and we ran together for the next 9km. Went through 8km in 27:00 and 10km in 33:51. Coming back towards the Anzac Bridge I was dropped and on the turn I could see Ray wasn't too far behind.

From then I just tried not to let the gap with Anthony grow while really being more concerned with Ray catching behind. I was still doing 3:23 and 3:24 kms between 16-18km so knew that Ray would have to be charging if he was going to catch. Relieved to get to Hickson Road as I know the route like the back of my hand from there.

Loved the course. Lots of long straights just to put your head down and get into a rythmn. The out and back route means you get loads of shouts of "go Striders" which really picks you up.

Fantastic run by Ray to finish in 72:37 - a PB after 13 years. Anthony probably just ducked under 72. Good to catch up with 26miles, Tim Lindop, Keith and Sparkie afterwards.

[Added some photos taken this afternoon of the kids]

More easy stuff

Very easy 7.5km route around Manly early in the morning before the rain came. 33:42.

Recovery run

Very easy 14km around home - down to Queenscliff, around to Shelly, around North Head and straight back home. 64:15. Sore to start with but felt good by the end.

Hickson Road

Swapped my entry in the Bridge Run on Sunday to the Half Marathon, principally following Kanser's email asking whether I'd be happier with a 9km PB or a Half PB. So didn't push this session as hard as I would normally do. Having said that, it would have been hard to as nobody else did, consistently at least. Times went:

3:45; 3:32; 3:37; 3:30; 3:53

First and last I was running by myself into a strong headwind. Last also involved a detour due to traffic. Third was most satisfying tucking behind the main group to shelter from the wind and then pushing on in the last 200m. Strong wind assisting on the return runs made them very quick. Anthony ran 3:17 for the 4th, a new Hickson Road record.

Another big crowd, including Ray, Serg, Anthony, Charlie, Fats, Phil, Richard's H and M (making a return), Durante, Dylan and Toby.

Wednesday slog

Bloody hell. Tough one today. 19km run into work with the usual 4 marathon pace stretches. Legs felt very tired after yesterday's session - I was dreading each fast section. Military Road ended up being the most painful. I think the fast sections must have been slower than usual but the overall time was OK at 82:37. Beautiful day - warm, sunny and no wind.

Overt training

8 x 5 min off 90 seconds recovery.

Charlie sent an email this morning suggesting this session and my initial thought was one of horror and looking forward to PiTD as usual. Then Anthony responded saying he was keen. Thought about a little more and realised that the two people doing the session were the two people who have finished immediately in front of me in my last two races and are precisely those I should be pushing myself against.

The session wasn't half as bad as it looks and was interesting to see the way Charlie normally trains. Tim C and Enda also showed up and for each rep someone took on the pace. The pace was pretty easy - certainly comfortable for the first 5 reps and rather than having any lactic build up over the last 3, it was more just creeping fatigue. Very different to my normal rep sessions where I tend to blast each one. Tim dropped out after 5 and Enda after 6 so the last two were just Anthony, Charlie and I pushing on a little. Still felt as though I could have done 2 more at the end but feel pretty fatigued now I'm back in the office.

1km before and after for about 15km all up.

More easy stuff

Had to be another easy run today as I could only get out when work finished at 7.15pm and I've been up since 3:25am. Very easy 14km run home. Really enjoyed it not having to do any fast stretches. 58:54.

Mini-Break

Thursday - rest, too busy heading up to Port Douglas.

Friday, Saturday and Sunday - 11km around Port Douglas at quite a decent pace. 46mins first day, then 45:20 then 44:50 over the same route out to the crocodile park at the end of Port Douglas Road, back into Port Douglas the back way via the mangrove swamp (took this bit quickly worrying about crocs) then along Macrossan to the beach and back to the villa.
Can't get out at lunch today but hoping to fit in a run this evening.

Wednesday Tough slog

19km run to work with the usual 4 marathon pace sections. 82:08 - a little faster than the last few weeks probably due to not so much wind today.

This has become my toughest session of the week. I hope it's doing me some good. Pushed the bottom of Parriwi a little harder than usual which meant I was struggling by the top and found the Military Road section tougher as a result.

Pain

3km warm up plus 6km Pain plus 3km warmdown for 12km.

Felt a bit sore and weary to start with after yesterday's long run but got into it by half way around and felt pretty strong for the latter half. 1:58 for the long rep. Another good crowd including Tucks, Ray, Serg (who isn't as injured as had been made out), Richard (who looks to be getting some form back), Tim C, Durante, Phil etc despite Charlie Low leading Mike, Anthony and a couple of others on a breakaway session of 12 x 1km off a 1 minute rest. That just sounded like a bit too much to me.

Happy Birthday to Me

Treated myself to a 25km run due to missing the long run over the weekend (and for the last couple of weekends). 4km around Botanical Gardens and then 14km around Balls Head with Ray and Durante then to Darling Point and back with Ray. Easy pace the whole way. Had a few stomach cramps from Luna Park onwards - probably a small dose of what Bella and Duncan caught in Bilpin over the weekend.

APEC Weekend

Spent the long weekend up in Bilpin and just ran a steady 10km each of Friday, Saturday and Sunday morning.

Thursday speed

Tried out a speed session today. s x 5 x 520m (approx) around the outside of the football pitch on top of the Domain carpark. Worked very well as it was quiet (due to APEC I think) and they had just mown the grass which laid out a perfect grass track for us to follow.

Decent crowd again including Ray, Anthony, Tim C, Durante, Chris E, Phil, Charlie Low and two of his workmates. Reps went:

92, 95, 95, 95, 95, 95, 94, 95, 96, 97.

1 minute between each and one slow rep jog between the sets of 5. I led the first set (with Ray for the first 2) and then Anthony and Charlie pushed on in the second set (with Durante blazing for glory on the last).

Very different to running something like Hickson Road. Not mentally as tough but each one hurts physically. Quite of a bit of wind down the back straight probably slowed them down a bit.

1km warm up and 4km warm down for 11km all up.

Wednesday wander

19km run to work with the loop around Manly including the usual 4 marathon pace sections. As usual for a Wednesday, it was blowing a southerly so 3 of the 4 fast bits were tough. Again felt better along Military but I had bad luck with the traffic lights this morning so it was very disjointed.

83:21 all up (can't say I'm not consistent).

No Pain so tempo

Lunch with Deutsche Bank today so headed out at 6pm for a tempo run as I didn't have long available. Ran the old 8km (probably more like 7.5km) to Darling Point and back from the City then added a 1km warmdown. Felt great when running - even towards the end despite keeping a good pace up the whole way. 2 days rest/easy running explains that. Time was 27:49 - a 1:30 PB on what I thought (2 years ago) was my toughest PB. Shows what a bit of training does.

Easy Tiger (or is it a Kipketer?) massage at lunchtime which sorted out a few pains around the achilles.

Recovery Monday

Rested yesterday recovering from a monster hangover after Duncan's 40th on Saturday night.

Very easy 14km trundle around Balls Head at lunch with Ray. 66:23.

Striders North Head 10km

6th in 33:08.

Woke up with a cough but otherwise feeling OK so decided to run - pleased I did too. Jogged to North Head very slowly then caught up with the usual faces. Great turnout today - particularly from our Thursday lunchtime group including Serg, Tucks, Anthony, Ray, Mike, Richard H, Tim C and Gerry.

Set off at a sensible pace going through the first km in 3:16. Serg, Jeremey Horne and Tom Crasti were in the front group with Tucks, Anthony, Ray and I in a group just behind. Felt pretty good around 3km so pushed the pace on a bit (basically to try and drop Ray - I had the $100 bet with Kanser to consider after all) but heading back up the hill between 4 and 5km Tucks and Anthony eased ahead again. Went through 5km in 16:28 so the pace was still sensible. I was just trying to hang on to them at this stage. Was still there at the Start/Finish turnaround but I was dropped on that fatal stretch between 6 and 8km where I always tell myself I should push but never have the energy to in practice. Struggled badly on the hill between 8 and 9km but finished OK. Pleased with the time - sub 33 will come one day.

Tucks' marathon training paid off in running a fantastic 32:35 (a 16:09 second 5km) and Anthony's incredible rise continued unabated in dipping under 33 to run 32:55. How good is that from someone who only started training 5 months ago and who only goes out 4 days a week? Ray also ran a season best 10km (maybe even his road PB) in 33:35. Good to see Richard H getting back to form to run 34:47 not far behind TJA who is still struggling to find form after his flu. In other battles Mike held off Gerry by 5 seconds in the 35:30's.

Perfect conditions today - cool with no wind. A beautiful day up on North Head. Appreciated the shouts by Silverfox at the North Head loop - I really did give it my all mate!

Slightly under Friday

Still not feeling 100% but a late lunch cancellation and a beautiful day meant I was keen to get out. Ran a very easy 11km with Ray and Gerry towards Balls Head but missing out the headland itself. 52:06.

Mona Fartlek

Woke up this morning feeling unwell with a sore throat and general weakness. Contemplated not showing up for today's session but felt slightly better as the morning wore on so turned up with the intention of taking it easy.

Felt very sluggish over the first two fast 90's - Serg and Anthony were way ahead and I was struggling to hold onto Ray. Then on the first 60 I suddenly felt better and started to push the pace. Reached the 10 minute turnaround at the drain just before the final lamp post (probably the same spot as the first time we did this session but not as far as last time) - Anthony was just before the gates and Serg just after - and pushed for home trying to stay ahead of those two and catch Ray. Ran the final couple of 30's with Serg feeling much better. Finished further around the Opera House than usual (the final fast rep finished halfway between the gates and the Opera House) and fresher than last time. Overall, pleased to have shown up and not kill myself (this session isn't half as tough as Hickson Road). Let's just hope the cold doesn't develop over the next 2 days.

11km all up.

Long Wednesday

19km run to work with the usual 4 five minute fast stretches. Beautiful morning for running (a little cooler than the last two days) which was a good job as I had little motivation to do a hard long run otherwise. Really struggled along Manly Beach and up Parriwi but felt surprisingly good along Military Road before struggling again over the Bridge. 1:23:24 all up.

Felt knackered when I got to work so tried some of Beaky's Endura sports drink (his parting gift when leaving the firm) which is supposed to aid recovery. Nearly vomitted. God only knows how your supposed to glug down a litre of that crap.

Pain

3.5km warm up + 6km Pain + 3.5km warm down for 13km.

Another warm day meaning Pain was a little tougher than usual. Serg and Durante raced off into the distance leaving the usual crowd of Ray, Tucks, Anthony, Chris's E and G, MfM, Mike, Toby etc. Put the usual effort in and was pleased with a 1:56 on the long rep running from the front. Buggered by the end.

Easy Monday

Easy 14km around Balls Head with Gerry and Mike. Lovely day - pretty warm (Spring has arrived) so quite sweaty by the end. Picked up the pace towards the end to finish in 62:37.

Pub 2 Pub

A big night on Thursday at the AAR alumni event plus a big client lunch on Friday wiped out most of the Friday and Saturday and meant I went to bed on Sat night doubtful as to whether I'd show up for this race. But it was a beautiful morning and Charlie had me up by 5.30am so I put on the racing flats and jogged to the start at Dee Why (catching a bus to Long Reef).

Met up with TJA before the the race and heard about his flu over the past week so I guessed he wouldn't be pushing it. Fascinating start as everyone tries to get to the hard sand while avoiding the surf. It was pretty manic to begin with - had sand flicked in my eye and by the time I'd dealt with that we were already heading off the beach. Jeremy Horne took the lead and I settled into second with Charlie Low, TJA and one other I didn't recognise. From Long Reef golf course until crossing the lagoon at North Narrabeen I just tried to force the pace all the time and drop members of this little group. Crossing the lagoon Charlie pushed on and I couldn't keep with him, he then seemed to accelerate up the hill to Turrimetta Beach (which was a real bugger of a hill - steep and dragging) and by the top had about 15 seconds on me in less than a km. I sensed that TJA and A.N.Other had dropped off the pace here as well as I couldn't hear them but daredn't look around.

From then on I just tried to maintain 3rd - stretching out on the flat sections and just putting my head down up the hills. Really appreciated the shouts from Richard High at the bottom of the Mona Vale hill as it's another tough one. (Also had a couple of shouts which were well appreciated from 2 cyclists when running through Collaroy Basin - couldn't identify them due to the helmets and sunnies).

It's a fantastic course. The views are so good at the top of the hill at Turrimetta Beach and again running down towards Mona Vale hospital that you can still appreciate them when in some pain.

Didn't get my time. Something around 47 mins I think. It's irrelevant as no-one knows the course distance and is different from last year. Jeremy ran 44 something and I guess Charlie was about 40 seconds in front of me.

About 20km all up including the 6km run to the start.

[Time was 45:58 - pretty pleased given the times of those around]

Hickson Road

Hickson Road reps. 5 x 1.2km with strict 2 minute rests. Reps went:

3:40; 3:31; 3:36; 3:34; 3:36(3:33)

On the last rep I had a large Mercedes pull out in front of me from the Walsh Bay wharf which completely broke my stride and added about 3 seconds. In fact, the second rep involved some twat walking straight across our path to get his cab (he looked like the "tell Charles I'm on my way" chap too) which nearly knocked me and Mike over.

Pretty conservative start (not having done them for a while I think) but pleased that they all got quicker. I felt stronger the further through we went. Ran them all with Anthony other than the last.

Another big crowd including Serg, Anthony, Ray, Mike, English Andy, MfM, Darren, Derek, Chris E, Fats and Charlie Low, who I was chasing on the last rep after the Mercedes encounter.

Long tough session

19km run to work including loop around Manly (adding Queenscliff lagoon). 4 quick stretches along Manly beach, up Parriwi, along Military and over the Harbour bridge. Hard to really push the quick stretches today - particularly Manly and the Harbour bridge - as a strong southerly was blowing straight into my face. Only really good one was Military where I felt great.

83:32 all up.

Try hard Pain

3km warmup + 6km Pain + 3km warmdown.

Made a decision half way through Pain today not to worry about any future sessions coming later in the week and just give 100% in each one. Interesting talking to Serg afterwards who, without having heard what I'd just been thinking, said that Knoxy had put down his increased performances this season to doing just that.

Having said that, still reckon I took it a bit easy on the hills.

Felt tired to start with but gradually got into the session. Please with the long rep. Like the mug I am I took the lead into the wind then watched Durante, Serg and new bloke Michael from Macquarie sail by as we rounded the corner. Felt that MfM was weakening in the last 100m so attacked again and was chuffed with a 1:57 - particularly given the wind. Kept the recoveries moving so we ended in a quick 24:30. Big crowd running that time - PitD really is improving. Today we had Ray (who was on fire although conspicuous by his absence on the long rep), Serg, 2 Mikes (3 if you count MfM), Tim C, English Andy and Andrew W but no Tucks or Anthony.

Balls Head again

Very easy 14km around Balls Head with Ray, Gerry and Durante. 65:09. Bloody miserable weather.

Long Sunday

26km route though Seaforth, Oxford Falls and Dee Why in 1:57:57. Started a bit quicker than last time and struggled from Dee Why onwards. Took all my dedication to get out this morning. It was chucking down with rain (although I think I judged the best 2 hour window) and not the warmest. Bring on the summer.

Saturday tempo

Usual Manly 7.5km route run quickly. Faster than comfortable but not a time trial like 3 weeks ago. Felt better as the run went on and finished strongly in 28:04. Works out at 3:43 per km.

Easy Friday

Very easy 14km around Balls Head with Mike and Ray. 63:26.

Thursday alone

14km run to work with the usual 3 marathon pace stretches. Really tried to push them today, particularly Parriwi. Jogs in-between were faster than usual resulting in a quick 54:51.

Long Wednesday

Run home with city loop added - 18km with the usual 4 marathon pace stretches. 1:17:07. Felt better than I was expecting, comfortable enough on the fast stretches and enjoyed the jog recoveries. Not looking forward to backing up in the morning though.

Gentle Pain

1km warm up + 6km Pain + 4km warmdown. Felt good today - putting more effort in on the reps (particularly the hills) than of late. Time was slower than usual in high 25's though. Missed my time on the long rep as a result of dropping my work pass half way around. Good to say Ray putting some effort in for once and to catch up with Tucks, Anthony, Tim C and the rest.

Monday magic

Early morning massage with Tiger followed by 14kms over lunch with Ray in a very leisurely 67:02. Commisserated one another with yesterday's performances and planned the next attack.

Photo of yesterday's race attached courtesy of Benny...

City to Surf

Bugger.

Finished not sure where in 48:01. I'll get all the excuses in first - a number of people ran slower (or a lot slower) than I expected - including Serg, Chris Truscott, Ray, Mike, Durante and Richard P. But the people I was expecting to be competitive with and run quick lived up to expectations - Chadi, Tucks (in a fantastic 46:45) and Anthony (in an equally impressive 47:32).

I set off fine running the first km quick and heading into Edgecliff Tucks, Anthony, Darren Benson and I were running side by side. Then going up the Edgecliff hill they just pulled ahead and I couldn't do anything about it. I told myself that I'd come good after Heartbreak Hill and that I just had to hang in but the legs just weren't there today. Started to pick up a few places around Rose Bay and always had Anthony in sight but come Heartbreak Hills I lost a couple more places - from blokes who went on to run sub-47:30 so it wasn't a question of starting too slowly. Hit 7km in 24:45 (18 seconds up from last year) which I was disappointed with but then looking back this meant that I still ran the back half slower than last year. Overtook Anna Thompson at the top of Heartbreak Hill and from then on I was running by myself. Tried to put it in along Military Road but I wasn't bridging any gap with Anthony - if anything, from here he was getting stronger as a couple of blokes he was running with fell of the pace and I overtook from 9-11km. Managed a decent finish but then felt guilty for not having tried harder earlier on.

Most disappointing thing is that I normally perform to expectations in the big events and this is the first time that hasn't been the case. It's hardened the resolve to knuckle down to training and catch a few more people next race though.

For the disappointment of the run, the post race entertainment made up. Great to catch up with so many people afterwards, including Springer (another great run showing he's getting back to form and great hospitality in going out of his way to get us free beers in the Deutsche Bank tent), 26miles, Ray (who was probably as disappointed with 48:51 as me), Mike, Durante, Uncle Dave (good to see him back in action), Tim Cradock (who had a great run - how can anyone run 36:10 in a 10km the week before and then back up with a 49:01 C2S?) and particularly MPH who then led me on to the Hotel Bondi for a few more refreshing ales.

Love this event but it wasn't to be this year.

So it's done...

Something very satisfying about finishing your last run before a big race - it's now just two days rest (although I may plod about a bit on Saturday) before the big race of the year.

Today was 14km easy (again) running down to the Opera House and then two loops of the Mona Fartlek circuit with Ray, Tucks, Anthony, Simon and Tim with a couple of strides thrown in. 1:06:11.

More easy running

14km from work in 1:06:00. To Rushcutters, through Trumper Park, Past Lord Dudley, up Jersey Road, in Paddington Gates, one loop of Centennial and back via Fox Studios, Cleveland and Hyde Park. Very slow and gentle.

OK - my predictions for Sunday:

Serg: 44:47
Tucks: 46:51
Anthony: 47:22
Ray: 47:50
Durante: 48:59
Mike: 49:32
Flake: 54:12

That's unless the wind picks up (in the wrong direction) which the weather forecast is threatening...

Enjoyable Pain

3km warmup + 6km Pain + 3km warmdown.

Another big crowd with Tucks, Ray, Serg, Chris's G and E, Anthony, Mike, Tim C and Dave Clark among others. Everyone taking it easy in a taper for Sunday. Was really enjoyable as a result - just floated on the reps chatting all the way around.

Easy Monday

14km around Balls Head at lunch with Ray. Very easy run chatting all the way (although Ray does that at any pace) about the weekend results and City to Surf. 1:07:53. Felt tired in the second half as a result of the weekend's efforts so have ditched any plan to take Pain and Wednesday seriously and will just be running easy for the rest of the week.

.....One of the things I was chatting to Ray about was the conversion factor between the Lane Cove 10km result in August and City to Surf results. Ray mentioned that Stephen Jackson had analysed this over the years. Sent Action a PM this afternoon and he replied saying that looking at over 100 results over the past 3 years (there are some people out there who are even more obsessed on stats than me) the conversion factor is as near as dammit to 1.4. Gives me a predicted 46:58. Still think this is very ambitious but sub47 has got to be the ultimate aim.

Medium Long Sunday

Another beautiful day for running. Same route as last week in 1:41:49 (47:10 at Stone Arch). Easy run but felt more tired during the second half as a result of yesterday's race.

Striders 10km Lane Cove

3rd in 33:31.

Occasionally you run a race and everything just works. Felt fantastic today. Plan was to push the pace from the start and run this course like everyone says you should - put it in until the turn at 5.3km and then let the hills bring you home.

Took off at the start and was surprised to take the lead for the first km. Was still in the lead at the start of the hill up to Scribbly Gums when Jeremey Horne just took off. He turned about 15m in front with me, Tom Crasti and Tim Ashby in the following group. I tried to push on the pace at the bottom of the hill to drop Tim but just seemed to drag them both with me. I think Tom and I must have made a small gap over the next 2km as we went through 5km in 17:03 and Tim said he was through in 17:08. Tom pulled in front up the hill to the 5.3km turn but I was still feeling good enough to catch him on the downhill following the turn. Basically just ran with Tom from there through to the bottom of the hill at Scribbly Gums - trying to force the pace but failing to drop him. I must have eased off at that point as he suddenly surged ahead and had 10m on me in no time. I ran a slow km from 8-9 as he'd built up a gap of 10 seconds by 9km. From there I just pushed for home hoping to hold Tim off.

Tim finished in 33:46. If you're reading this mate, that's now 3-3 for the season (I think we can ignore the SMH - 10kms are where it's at) and having pulled it back from 3-0, you've got to be worried about the Striders cumulative 10km points!

Although the time wasn't quite as quick as I had hoped for, I was chuffed in how I felt running it. Feeling confident for City to Surf now but just hope I haven't peaked a week early.

Easy jog

Very easy 8km to Darling Point and back in 36:24. Back of right knee sore after yesterday's hills. Not sure what to expect tomorrow. Will be disappointed with anything over 34 and pleased with anything under 33:30.

Hills

3 x 6 x 180m Hills with a jog down after each and a 1km jog between sets. Big crowd again including 2 Mikes, Ray, Phil, Springer, Andy, BT Blokes and Chris G. Pushed them but didn't kill myself in trying to save something for Saturday - no lactic at the end. About 34 seconds each. The 2 Mikes (particularly Durante) were leading the way.

4km warmdown for about 13km all up.