Fartlek

45 minutes Fartlek - 1 min fast, 30 seconds slow. Sounds a lot easier than 30 x 1min off a 30 second active recovery. You tend to hit a low point at around 17 minutes when you think the session is never ending, but the last 10 minutes seems to pass quite quickly.

Started with a good crowd of me, Ray, Serg, Anthony, Gerry, Darrens (Quarrell and new chap (asked his surname but I was knackered when he told me and I've now forgotten)) , Tim C, Enda, Toby, Adam C and Luke. Over half fell off before the end so that only Tim C, Darren New Chap, Enda, Adam and myself finished. Ray (who only planned to run until halfway) ran at the front with me following until Ray dropped out, then I ran at the front with Anthony, Tim C and Enda (who is going very well) variously joining in. It was very hot today which made the session very tough. Had to stop for a water break at the top of the Domain. Cut short the Domain section and ended up finishing slightly further around under the bridge from last time so we probably didn't cover as much ground. We chucked in the occassional easier 1 min rep for the group to re-form (which strangely coincided with when I was feeling a bit tired).

Great 10km race training. Just a shame I won't be running one until March.

Beaky - good to hear from you. Hope the stress fracture has healed and that the recovery continues to be successful. Would be good to see you back on the racing circuit in the near future. You don't want to be rowing in Canberra in Winter. You'll get stuck in the ice.

Public holiday Monday

Just a 1km swim in the Manly Boy Charlton pool. 23:48. Felt pretty tired today, probably due to the lack of swimming as a result of the increased running. Legs were sore today after yesterday's effort (particularly the thighs) but haven't felt the achilles all day. Saturday nights/Sunday morning's rest seems to have done the trick. I'll give it a day's rest each week. In fact, worringly, the left achilles was more sore than the right today.

Have added a photo taken this afternoon of Charlie and the older kids with his new armbands. He's taken to jumping in, with assistance (at the moment).

Long run

26.3km. 2 loops of the 10km route plus to Shelly and back. Took it much easier than last week knowing I was running further. Felt fine until 20km onwards when the legs felt very tired (lungs were fine) partly due to the heat. Hot in the sun - amazing how much easier it feels running in the shade. Splits went 14:01, 27:40, 44:23 (for 10km), 58:12, 72:01, 88:47 (for 20km), 102:35, 115:57. Good to keep an even pace (check out that 10km/20km split) but struggled to do so at the end.

No problems with the achilles. In fact, went to bed last night without doing the exercises (I was knackered and "Sense and Sensibility" wasn't keeping me awake) and it felt a lot easier this morning as a result.

A few quick notes about some great performances recently. First, my eldest brother Jamie who set himself the target of beating 40 mins for 10km at Christmas and did so in fine style this morning running a 39:26. Secondly, Dave Sweeney setting an Australian >45 3000m record in 8:56 seemingly running by himself, and Keith running a 4:11 1500m on Thursday aged 53 (presumably an Australian >50 record? Hope to be out there challenging you both soon.

Steady 10km

Standard flat Manly route. Struggling not to push these steady runs. Probably something to do with feeling as though I need to test myself each time given the limited training I'm doing. 40:40 all up. Started at the bottom of Surrarow, 3:52 at long car park, 16:50 at Shelly, 29:30 back at car park. Achilles has been stiff recently.

Tempo 10km

The boys were meeting to do 400s/800s today at Rushcutters Oval and I knew my achilles wouldn't appreciate it so hooked up with Springer who suggested a tempo 10km. The idea was to go out at 4:00 per km pace. Given Gerry is the unofficial Striders 40:00 10km pacer, a man sought out for his metronomic pacing abilities, I told him he should lead the way and I could follow safe in the knowledge we'd bang out a 40min (well, 40:10 as it is 10.04km) run.

Well, Gerry's fired. We hit the halfway point in 17:52 (about 3:33 pace). At that point, we agreed to take it easy on the way back. Started out by jogging then gradually picked up the pace from end of Farm Cove before finishing in 37:31 (19:39 for the back 5:02km - about 3:55 pace). Not quite what either of us had planned, but a good run nonetheless. Pretty hot out there.

Some swimming

Achilles more sore than recently this morning, no doubt due to yesterday's efforts. Eased up during day but sensitive again this evening after sitting down for a long meal. Just 700m swimming in the Boy Charlton today. Not enough time and too busy (went at 6pm).

Back with the Boys

6 x 5mins with 90 seconds rest. Good crowd today with Tucks, Charlie, MC, Michael Harrison, Serg, Anthony, English Andy, Tim C, Durante, Aus, Enda and others. Kanser joined us half way through after running a tempo 5km. Plan was to take it easy in the middle of the pack and be dragged around. Wasn't confident about staying the distance after a month away from proper training. Took the first 3 pretty easy in the pack, then started to push the last 3. Was struggling a bit more than usual but held on stronger than I had expected. Was overtaken only by Charlie, Tucks and Michael on the last rep. I think we averaged about 3:23 per/km for the first 3, 3:18 for 4 and 5 and 3:10 for the final rep.

Notice that in my absence:

1. MC is a lot stronger. He's a chance for going sub-34 if he can translate his training form into racing.
2. Kanser is much stronger. I'm sure Sunday's run/race was an aberration.
3. Anthony and Serg are well below form (or taking it easy).
4. Tim C and English Andy are going well.
5. Tucks is as consistent as ever.

Two days in a row!

Went out for an easy 10km at lunchtime with Kanser, chatting about all things running, marathon preparations and the meteoric rise of Mike. Just the flat 10km route again in 44:52 (22:32 at the turn). Achilles feels good. Still love those shoes.

HB - would have been keen to run the 5km or 10km on Friday 9th but I'll be in London. Looks like you've picked the old Striders course which I've always fancied trying - should be very quick.

TJA - crawl is an Englishman attempting Freestyle. Bollocks to your high mileage - I challenge you to a triathlon with my new found swimming prowess...

Medium Long run

Got out for my first early morning run since starting training again and aimed to run either 16km or 20km on the flat. Plotted this almost exact 10km route which doesn't have the hint of a hill in it - we should make a race out of it http://www.gmap-pedometer.com/?r=1563845.

Ended up doing the loop twice. First 10km in 43:02 (splits of 13:38 at Shelly and 26:56 back to the car park) then second 10k in 42:21 (equivalent splits of 13:21 and 26:32) for 85:23 all up (about 4:16 per km). Pretty tired by the end. It was warm and humid although still with cloud cover. Bumped into Pete Walker and Dave Le Banh on the second loop and a bunch of the Striders running the Dee Why Dash STaR. Achilles was fine - didn't feel it until the last 3km when it started to feel more sensitive due to getting tired. We'll see how it is tomorrow.

More swimming

Another 1km in the Manly Boy Charlton pool. 22:33. Proof today that my crawl is now a lot quicker than my breastroke - I was losing about 10 seconds a length on the chap in my lane on the breastroke by gaining on the crawl.

Mixed but gotta love those Trainers

Woke up with the achilles more sore than recently so spent a while stretching it out. Headed out for 10.1km (route shown here on the G-Spot Findometer....http://www.gmap-pedometer.com/?r=1560011) in the new trainers at lunchtime and they felt fantastic. Couldn't feel the achilles after the first km (was more concerned about a pain behind my knee). As a result, I lifted the pace from half way. Reached the turnaround in 20:45 and then completed the out and back in 41:06. Love the shoes. You can always rely on the Germans. I'll try a flat (and it is dead flat) 16km on Sunday.

Forgot to mention the very exciting news in my blog yesterday, being of course King Kev's return to Tyneside. And in an equally heroic return, he'll be joined by the deity that is Shearer. Will we never learn? Still, should be a fun ride for a while...

Thursday swimming

Popped out in the late afternoon to the Cook & Phillip for the usual 1km swim. Felt really strong on the crawls today and clocked 23:06 even though I rested at a few of the length ends. Achilles was a bit more sensitive today than usual despite a lot of ice last night but still good enough to test it with a 10km tomorrow in the new shoes.

Just back from watching American Gangster down in Manly. Great film - Denzel Washington was fantastic and our Russ was as credible as ever.

Almost back to normal

14km run home from work. 30:48 at the Toyota Garage and 58:38 all up. Felt very easy. Was aware of the achilles as usual, particularly on the hills. Having said that, couldnt tell whether it was the achilles or general tightness around the ankle as a result of trying out a heel wedge in my shoe. Won't use it again, particularly given I've just bought a new pair of shoes (Adidas Adistar Control) which feel great.

Attempted the longer run 'to test out the achilles. Feels fine now but we'll see in the morning. Back of knee was a bit sore up and from the final hill after Spit Bridge.

Ice Addiction

Saw Caleb this morning. Suggested some new exercises and a certain pair of shoes. Doesn't think pronation is the problem though, just over extending it through excessive training. So continue the exercises as before. He's suggesting 6 months to get back to pain free running though. I preferred Tara's 6 weeks. Achilles felt great today when not running, but aware of it all the way when running, albeit not painful.

Ran the flat 5.1km to the Opera House gates (20:51) then back around and cutting back to the office at the Art Gallery. 8km in 33:37. Then put the good old ice on. Nearly didn't get out today as I'd forgotten my kit other than my (soon to be replaced) shoes. Scrabbled around the office and found my Gold Coast 10km T-Shirt (one size too small) and an old pair of football shorts (3 sizes too big - like the pairs Ray wears). Looked like a tool and got a few strange glances but just happy to be out running.

Woo-hoo!

Woke up for the first time in 2 months able to walk to the bathroom without hobbling. The ice and increased exercises (added another Yellow Pages last night) appear to be working. Have an appointment with Caleb Wegener tomorrow but will cancel Tara.

1km early in the morning in the Boy Charlton Pool (Manly). I've gotten soft with too much saltwater swimming - it was tough this morning. 25:26. 2 minutes slower than last week. Beginning to wonder whether I miscounted the lengths and added another 2.

Saturday 12th - more running and getting excited

Saturday 12th

Drove to the car park next to the bridge at the end of Queenscliff lagoon and ran to shelly and back. 6.3km in 26:23. 13:25 on the way out and 12:58 on the way back. Aware of the achilles but nothing more. Iced it afterwards following Richard P's suggestions as to how he got over his. Feeling more confident.

Friday 11th

1km swim in Boy Charlton Botanical Gardens. Achilles feeling good today.

Another run

5km route again very easy. 22:04. Achilles the same as Tuesday - felt it in first 2km and then gradually eased throughout run, although maybe not as much as on Tuesday. Feels good again now. Let's see how it is tomorrow...

Reaction and swimming

Achilles reacted badly to yesterday's run. Very sore this morning, particularly when doing the exercises (which it hasn't been before). Only easing slightly this afternoon. It's going to be a long and slow recovery.

1km swim in the Boy Charlton (Botanical Gardens) this afternoon. Beautiful day and the beautiful people were out in force. First 10 lengths crawl then alternating. Again - much easier in the saltwater. Felt quite comfortable the whole way.

Test run

First test run back. Very flat (slightly downhill) 5km from the office around to the Opera House. 21:46. Very conscious of the achilles for the first 2km and then it gradually eased. Couldn't feel any problems with the achilles after the run (best it's felt in a while) but keen to see how it responds in the next 24 hours.

Tiger and a swim

Easy Tiger massage followed by 1km in the Cook & Phillip. Massage sorted out a number of problems. 23:30 for the 1km swim. Not sure I can go much faster without doing more crawl - was knackered at the end today and took a few gulps of water along the way.

Continuing to improve

1km in the Boy Charlton (Manly) in 23:50. Felt much stronger again, using the breaststroke as recoveries for a concerted effort on each crawl. Only first 150m crawl though. Will have to start increasing this.

Ran there and back. Could feel the achilles but it's getting much stronger.

Hackett watch out

Another 1km in the pool today down at the Boy Charlton in Manly. 25:10, but only the first 3 lengths crawl (must have been the saltwater yesterday). Legs and arms are starting to coordinate better. Can't wait to get back running though. Met Richard Green, Jaap, Jonathan and Joel down at Scoozime in Manly this morning then bumped into Dave Robinson on the Corso. Seeing fellow Striders makes me realise how much I miss it.

Physio and swimming

Saw Tara this morning. Plan is to take 7 days off completely, then start very slowly back - 5km every other day, building up distance, then speed, then to every day over a period of 6 weeks. Have also increased the number of reps on the exercises - can feel the calf getting stronger.

1km swim in Boy Charlton in Botanical Gardens. Easier again - first 6 lengths crawl then alternating. The buoyancy assists with it being saltwater.

How do you do deep water running and where do you do it without looking like a tool?

More swimming and better news

1km in the Cook & Phillip. 27:00. First 150m crawl today then alternating. Felt much better than yesterday. Tried out some of HB's recommendations. No pain from the achilles today and it felt much easier when I woke up. I've added weights (2 copies of the Yellow Pages) to the eccentric exercises. Seeing Tara tomorrow so will ask about gentle running and new shoes.

Start of swimming

1km swim at Boy Charlton in Manly. First 100m crawl, then 50m breaststroke, 50m crawl. 27:58. Absolutely knackered on the crawls.

Out for a while

Achilles reacted badly to yesterday's run so I've decided to stop running for a while until I can sort it out properly. Every time I sit down to rest, and particularly when I get up in the morning, it's very stiff such that I'm hobbling about until I can stretch it out. I can't contemplate doing any proper sessions when it's like this so it's better to bite the bullet now. Spent a very depressed day coming to this decision. Not helped by being permanently knackered. Needed another 2 hour sleep today over lunch.

I'm just going to concentrate on doing the exercises (most literature suggests 3 months until they show any effect and I've been doing them for a month) and will start swimming to keep vaguely fit. Anyone who has ever seen me swim will be laughing at this point.

Highnam Handicap

The big event this morning - 5 loops of the playing fields next to the Boy Charlton pool (about 545m). It's a bit rough underfoot in parts and quite soft grass in others. Had the usual fight last night about handicap times with people vastly underestimating their abilities. Basic format was that Gill and Laurence went off on scratch, Dad on 50 seconds, Jamie on 2 minutes and me on 4:45. Alec ran with Spohie as he's injured his knee. Henry, Paul, Jack and Sophie did 3 laps. Henry setting off with Laurence on her 3rd lap, Paul and Jack setting off when Gill/Laurence had done 1.7 laps and Sophie setting off when Gill/Laurence had done 1.3 laps. Bec and Billy did one lap starting with Paul and Jack.

Finishing times were as follows:

Sophie: 12:12

Jack: 12:38

Paul: 12:40

Bec: 13:00

Gill: 13:01

Jamie: 13:15

Dad: 13:22

Henry: 13:37

Me: 13:41

Laurence: 13:52

Billy: 13:55

Individual splits impossible to work out other than:

Me: 8:56

Jamie: 11:15

Dad: 12:32

Gill: 13:01

Laurence: 13:52

Works out at about 3:17 p/km for me which was about right for interval training. Laps went 1:41, 1:48, 1:50, 1:50, 1:48. Here are the race photos:

Shocker

Set off at 6.30am aiming to do 2 hours. First problems were diarrhoea before I set off, followed by pit stops at North Steyne and Shelly Beach. Felt really stiff and the achilles was particularly so. Improved a bit going around North Head (4:20 for the first km of the Striders North Head route) but then on the Fairfax walking track I just started to slow down involuntarily. 4:48 for the 8th km of the North Head route, then 4:43 for the final km then I started to slow even more so that I was managing barely more than a shuffle. Was getting stiff and sore all over at this stage, including in the upper back and neck. So I cut the run short and ran straight home from the stone arch (which, for the record, was reached in an all time slowest 50:05).

Not sure whether the problem was related to the squits, the antibiotics I'm taking for the ear infection or another low lying bug. The fact that I've been really stiff (particularly in the hamstrings) over the past 3 days is probably related. Whatever, it's very depressing. Makes me more depressed about the achilles at these times too.

65:25 for about 14km for what it's worth.

Steady Manly route

10.2km ran clockwise by myself this morning. Clear and sunny but with a nice cool breeze. Stiff to start with but much easier by the end (as usual). 42:15. 8:08 at Campbell Parade, 16:42 at Queenscliff, 23:02 at South Steyne (6:20 for Manly mile), 30:55 at Cafe Chill. Achilles same again, eased off over last 2km when pushing along quickly.

Couple of photos added - first from Tania Park watching the Sydney-Hobart race on Boxing Day and the second of Bec and her cousin Sophie yesterday.

Short and quick

7.5km Manly route ran anti-clockwise. Felt very stiff in my hamstrings to start with and the achilles was the same as ever so was feeling a bit sorry for myself. Gradually started to feel better and more comfortable running at a pace I was pushing at. Took some splits - 8:08 at Fairlight pool, 10:58 at Cafe Chill, 15:22 at South Steyne, 21:24 at Queenscliff (i.e. 6:02 for the Manly mile), 24:24 at traffic lights near tennis courts and 28:56 all up.

Very warm and sunny.

Not sure how much my ear infection is taking out of me. Was up for a couple of hours last night with it so went to doctors this morning who has given me a course of antibiotics. I'm finding I'm knackered and needing of sleep by lunchtime each day but that could just be looking after 4 kids and hosting the extended family.

Same again

Same route as yesterday with Jamie. Cooler today, and we started a bit quicker. I did a fast stretch for the mile along Manly beach (4:58) and then jogged back to meet Jamie. Achilles OK but can still feel it the whole way. 11km all up in 47:51.

Boxing Day recovery

Very easy 10.2km around the Manly route (clockwise) with Jamie. Beautiful morning for a run. 48:34. It's very noticeable how much easier it is running only 25 seconds per km slower on this route that I did on Monday.

Steady recovery

10.2km Manly route ran clockwise. 44:53. Very sore this morning after yesterday's run and football in the afternoon. Tried to push it at times but could barely get the legs moving. Good news was that I could barely feel the achilles, particularly after the first 2km.

Long Sunday run

Maggie woke up at 5.30am so decided to bite the bullet and just go out realising that if I didn't go out then, it wasn't going to happen. Ran the Manly/Balgowlah Heights/Campbell Parade route (same as 3 weeks ago) in 1:59:36. About 25km. Took it very easily this morning and felt much stronger at the end. Worked out well as I meant I wasn't knackered for the rest of the morning taking Bec to nippers. I think I've been taking my long runs too quickly recently. 48:10 at the Stone Arch so most of the slower time was taken up in the first 10km.

Was aware of the achilles all the way (without it hurting too much) despite plenty of stretching but I think that's a result of heading out so early.

Quickish 7.5km

Not a great deal of time this morning (all the family is arriving) so headed out for a quickish Manly route at 8am. 29:35. Was struggling to start with (achilles also a bit sore) but started to get ito it after Manly SLSC (struggled to a 6:10 along the Manly mile). Very humid - overcast and muggy. Pretty poor week's training with the illness and Thursday night out.

Speedwork - 400s

Smaller group today - Christmas lunches and the end of year are taking their toll. Just MC, Kanser, Michael Harrison, Eoin and myself.

Was forced into 10 x 400m (as opposed to 3 x 4 x 400m which is what I suggested). Recovery was 50 seconds (i.e. we were running off 2 minutes). I thought I would drift towards the end but it didn't work out that way. Reps went:

70, 70, 71, 71, 71, 71, 70, 70, 69, 69.

The route around Rushcutters was Kanser's, as opposed to the route we ran 3 times prior to JPMCCC. I think it's a touch longer, probably 1.5 seconds. Ran the first two with Michael. He then pushed on over the next four while I struggled a bit. Felt as though I was getting closer over reps 7 and 8 and then caught him on reps 9 and 10. Please to have got quicker over the last 4. MC was running strongly on reps 2 to 6 quite close behind (I could hear the heavy breathing!). Achilles was fine. I like the Brooks Racers. Warm, muggy and overcast.

Back from the dead

Just about recovered from my Man Flu (see link for details...http://www.metacafe.com/watch/159180/the_man_flu/) so jogged home from work very easily. 13km in 60:01. Lovely run, achilles was a bit sore until Toyota garage (reached in 32:01) then eased up. Highlight was an owl swooping down in front of me and landing on the fence as I ran down Parriwi Road. It's true that they are silent when they fly.

Long Sunday run

26km around the Oxford Falls route. 1:57:14. Went off too fast but I was feeling good (as was the achilles). 4:25 per km for quite a hilly route. Really feeling it now. Think I've brought on a bug as I feel knackered and feverish.

Friday frolics

Very easy 15km around Balls Head with Kanser and Ray. Longer because we had to double back to pick up Kanser. Very easy pace but very sore after this week's efforts. Beautiful day though (crystal clear but not too hot). Perfect for watching the meteor storm that will hit Sydney's skies at about 1am tonight. About 70 minutes all up. Saw Tara this afternoon. She's strapped my foot. My running gait suggests I pronate on my right foot which could be causing the achilles problems.

Fartlek

45 minutes Fartlek today, 1 min fast, 30 seconds slow. Started at KPMG, along Hickson Road and around the Harbour foreshore up to Art Gallery Road, around the Domain, back around the foreshore and finished just under the Harbour Bridge. Good session but not the speed session I was looking for - a bit too similar to Tuesday.

Another good crowd, with Charlie, Tucks, Ray, Tim C, Enda, MC, Durante, Peter W, Kanser (who started a bit lat and then disappeared(?) and Michael Harrison (winner of this year's Novice) making a first appearance. So that's the second Novice winner we now have in our group. Ran the first half at the front with Michael pushing ahead on the fast sections and then hanging back on the jogs for the main group to catch up. From the Domain onwards Michael, Tucks and I pushed ahead. Like Tuesday I was feeling pretty strong - particularly towards the end. Still want to do some 400s though.

Covered about 12km on the fartlek, plus 1.4km jog back to the start plus 1km there and back for about 15km all up.

Medium Long run

Took myself off around Serg's route to Centennial Park. Had intended to put some marathon pace stretches in but soon ditched that plan when I realised how tired and sore I was following yesterday's session. 15km in 64:01. Faster than Monday - mainly from Centennial onwards. The first 4km was very painful.

Followed up by a trip to Sydney Running Centre to spend all the vouchers I've accumulated over the Striders 10km season. Bought (rather cashed in vouchers for) a pair of Brooks Racer ST-III for fast intervals and longer races, a lightweight T-Shirt and socks. It's like being a kid in a sweet shop in there. Had a good chat to Damien Tancred about the joys (or not) of running.

Aerobic conditioning

8 x 5 min with 90 second rest. Averaged the first 3 or 4 at 3:25-3:28 pace, then speeded up so that I reached just short of the Opera House gates on the final rep averaging about 3:17. Great session. Felt really good today - comfortable until the final 3 and then just hung in before finding something in reserve over the second half of the final rep.

Very good crowd today, including Tucks, Serg, Charlie, Ray, Kanser, Tim C, Enda, MC, Durante, Luke, Toby and others. Everyone seems to be improving - we had a big crowd at the front of each of the first 4 reps. Most stopped short at 6 with just Tucks, Tim C, Ray and myself completing 8. TimC looks to be improving a lot. 1km there and back for about 14km all up.

Steady Monday

Steady 15km run around Centennial with Serg, Kanser, Enda and MC. Bit faster than the usual Monday run but still comfortable. 67:00 all up. Nicer route than the one I normally take - attached here....http://www.gmap-pedometer.com/?r=187780.

Much cooler today than the weekend. No probs with the achilles. Stretching seems to make all the difference.

Xmas Brunch STaR

Joined in the STaR from the Japanese School at Terrey Hills. Over 24km nearly all in the bush in 2 hours and 3 minutes. Hilly in parts but not as bad as the usual STaRs on the Northern Beaches. Took the first 17km very steady running with Chris and Peter Truscott, Dennis, Frank and Flake from 10km in, then Chris speeded up over the final 6km. Tried to catch him but then fatigue set in. Need to do some more long runs if I'm going to be able to get through 6ft Track again. Pretty humid so very sweaty by the end.

Fast and short

To Manly SLSC via Queenscliff Lagoon and back. 26:02. 12:48 on the way out but struggled on the way back (too much beer yesterday). 5:40 and 5:38 for the mile along Manly beach and back (about 3:32 per km).

Been playing with the new camerao so here are a couple more photos....

Run home

14km run home. 58:15. Decided to take it very easy at the start (had a couple of glasses of wine over lunch) but was feeling great so naturally speeded up a bit. Achilles a bit sore the whole way but fine after stretching it out at home.

I've attached a photo of the kids taken today with the new camera and one of my thoughtful Dad....

Easy run

Met up with Kanser, Rich and Durante for an easy run around Centennial. Went the direct route, one lap clockwise plus a bit up to Paddington Gates and then back along Moore Park Road and from Anzac Parade back home the way we came. Just under 14km in about 62 minutes. Chatting all the way.

Aerobic conditioning

Went to see Tara yesterday about the achilles and received some ultra sound plus advice on exercises and stretches. Then saw Gary this morning who really worked on the calf (and one muscle in particular that looks to be causing the problems) which was agony. Felt much better afterwards though.

So much better that I joined the lunchtime crew for 10 x 3mins off a 1 min rest around Farm Cove. Pretty good session regarding the achilles as it's not too quick (we averaged about 3:20 - 3:25 pace I guess) and is dead flat. New shoes felt great and no problems with the achilles. Ray, Charlie, Tucks, Kanser (good to see him join in), Anthony, MC, Toby, Durante and a couple of new blokes showed up. Pretty much ran with Ray and Charlie at the front (Tucks and Anthony were taking it easy) with MC also pushing on strongly. Felt good until no.7 when they started to hurt. That was compounded by the final 4 getting faster and faster, as is Charlie's wont.

Did plenty of stretching afterwards, particularly of the achilles, and it's felt great this afternoon. I think part of my problem recently is that I haven't been stretching immediately after sessions - leaving it for a while because I've been too busy. Seems to lose the impact when you do that.

Long Sunday

Took the last 3 days off due to a combination of two big Christmas Parties on Wednesday and Thursday night and continuing problems with my achilles. The latter is being looked at by Tara tomorrow and after a few days rest and strengthening exercises was beginning to feel better. So with that confidence I headed out for 25km this morning. Ran the North Head/Balgowlah Heights/Campbell Parade route in 1:56:08. Set off at an easy pace but picked it up far too much going around North Head as a result of joining the Warringah Triathlon Club during their run leg. Also bumped into TJA on the way back. 4:15 and 3:58 for the final 2kms of the North Head 10km route and 46:08 at the Stone Arch.

Started to feel good coming along the Burnt Bridge Creek deviation to finish quite stronlgy (other than the final km). Have a few aches and pains now though. The back of the right knee was stiff up the hills and the left hip flexor is tight.

RunSweeney - those are very impressive times for a 46yr old. Keith Bateman will have to keep an eye out on a few of his Masters records in 4 years time (although you have the disadvantage of only being one year older than Mona!). You seem to get better as the distance gets longer. I will run the NSW State 5km and 10km at the end of Jan and start of Feb but the idea is to take it easy until the New Year after a long season and a few niggles having developed. Would be good to cross paths again soon though.