Minimos Training and HuRTS Gate to Gate

Early in the morning 3 laps of Campbell Parade (2km) with Bec after promising I'd take her training for Minimos. 11:16 - she ran all the way and finished with a good sprint.

7 x 909m off 2 minutes at lunchtime with HuRT Squad. Had a few too many beers last night so my legs felt pretty lethargic but still managed to bang out some quick ones. Reps went:

2:51; 2:56; 2:38; 2:54; 2:39; 2:51; 2:39

The 5th and 7th were run starting easier and pushing the second half, so pleased with the times considering it wasn't flat out all the way. Feeling pretty confident about Saturday but Serg has now progressed too much - he was flying today with a last rep in 2:32.

HuRTS 5min reps

8 x 5mins off 90 seconds. Good crowd despite the wet conditions. Ideal in fact, as it kept the tourists at bay. Ran the first couple with Durante, Muz, Tucks and Serg (the Judge joined in on rep 3) then the next 5 Serg and I pushed ahead and on the final rep Serg blasted it from the start leaving me trailing in his wake. Each rep was faster than the previous one. The first averaged 3:25 and the final 3 were under 3:10. Felt great today. Now just to take it easy for the rest of the week as Saturday's race should be a cracker. Chris Truscott is running which should mean he and Serg will set off like kids at a school fete, leaving Tucks and I to mop up the pieces in the final 2km. It's all so predictable.

Will be interesting to see how the rest of the squad perform. Kanser was strong on Sunday and was looking good on rep 6 today but then cut short (again) so whether he gets close to his PB will depend on how the speed endurance is. I'm predicting a final KM showdown with the Tiger. MC is back on form and just needs to run a sensible but committed race. Would be good to see RMR get under 6 minute miles.

East Monday

Caught up with Serg, Durante, Kanser, Muz, MC and Ray and ran around the shore to KPMG building and back (basically the 45 mins fartlek route). 14.5km averaging about 4:30s. Very wet. Plenty of conversation about Saturday's relays - results of which are attached here. If these are verified it'll be one of my best runs, beating Dave Criniti, Michael Harrison, Chadi, Robbie, Paul Arthur and Nick Bennett and within 5 seconds of Glenn, Jeremey Horne, Robin Whiteley, Barry Keem and Nick Cope.

Trying to work out how to attach the results... https://www.clubsonline.com.au/console/customitem/attachments/Results

Long Sunday with the boys

Kanser, Springer, Tim L, Durante and the Tiger came over for the same run as last week. 28km 2:09:25. Nice easy pace chatting all the way. Tucked into a fried breakfast afterwards. Good days.

ANSW State Relays

Arrived expecting to run second leg for the A team but found Glenn talking to Robbie on the phone who had been held up. So a quick shift of placings had me running first, Jeremey second, Glenn third and Robbie (when he arrived) last. I was pleased with this as I'd far prefer to run a race than a time trial.

The start of the race was like running x-country as a 10 year old. Up came the elbows and the first 200m was a mad sprint. Settled into quite a quick pace - had no idea how to pace myself for this so the intention was to go out hard and try to hold on. Didn't recognise anyone around me but by the second lap I could hear people barracking for Serg behind me. Started to struggle up the hill in the far field and was waiting for Serg to surge by. He did so just before the 3km mark with another bloke (who turned out to be Earl O'Brien). I latched on to them but struggled up the hill to the top of the course. Serg established about a 4 second lead which he maintained to the finish - just failing to catch Shannon Delaney.

So generally pleased - the time was good (about 12.32 - 32 seconds quicker than last year) but slightly disappointed not to have been able to hold onto Serg up the hill. Typical given recent training that I should finish one place behind him (9th to his 8th).

Not idea of any other times yet, although Durante said he ran 12:53 which is great running for a time trial. Great crowd in attendance - all the top names in NSW. Striders came 5th.

Easy Friday

Met up with Springer, Muz and Ray and ran a very easy 10km around the gardens and to Hickson Road and back. 48:23.

HuRTS 12 x 400m

Smaller crowd than Tuesday (always the same for the speed sessions) which included Ray, Tucks, Durante, MC, Kanser, The Judge, Tim C, Tim L, RMR, Mathew Kaley (still trying to think of a nickname) and Stephen.

They've marked out a new track around the oval which made it a lot easier to follow your line but added a few metres to the distance - we reckon it was 415m (or what we were previously doing was 385m). Ran most from the front with Durante on my shoulder threatening to come by. He did so on rep 7 , rep 11 and, of course, the final rep but pleasingly was "out-cowboyed" by The Judge who had plainly been taking it easy before then. Reps went as follows:

70, 70, 70, 70, 70, 70, 70, 70, 70, 69, 69, 68.

Tough today - really pushed them so saying the track is two seconds longer is an honest assessment. MC and Kanser thought the same. Pleased to stay in front of Durante for most of them and he must have been trying hard as he didn't put up a fight against the Judge on the final rep.

My legs are still wobbling now an hour after we finished.

Getting a bit worried about Saturday relays as I'm provisionally in the A team. Trying to persuade Glenn to put me back where I belong, first leg of B team so I get dragged around to a fast time.

Medium Long Wednesday

18.5km around Centennial twice but coming back the long way around Garden Island. Easy pace (1:21:38 so averaging 4:24s) but felt pretty tired up the steps towards the end, probably as a result of yesterday's session and 75kms in 4 days. Ran the whole way with Serg and the first half with Kanser, MC, Eamonn and Tim C. Lots of chat going on. At times, I think there were 6 conversations going on at once.

HuRTS 4 x 3km

Huge bunch today with all the usual suspects although missing Tucks and Charlie. Set off with Serg, Fats, Durante, the Judge and Tim C - Serg (hot off his 32:33 10km at the weekend) and Fats in particular keeping the pace very quick. We reached the stone gates with 10 seconds to spare so about 2.95km in the 10 minutes. This turned out to be the hardest rep. The return 2.95km was done in 9:31, ran with Serg with Tony dropping off towards the end. The third rep started easier before Serg and I pushed ahead and reached about 10 yards short of the first rep. We were then sensible on the last rep and didn't race it, returning in a steady 9:33.

Another good session under the belt, but buggered now. Great day for running again, no wind and cool. Good to see a large bunch finishing the session, including Kanser, MC andurante.

Easy recovery

13km run to work after dropping Billy off at Redlands House. 25:31 at Spit Junction and 56:21 all up. Felt very tired to begin with - yesterday's run obviously took more out of me than I felt at the time. Eased into it from Spit Junction onwards. Time not too slow though, just felt heavy legged. Another perfect day for running.

Long Sunday run

Same route as 2 weeks ago. 28km in 2:01:09. A beautiful day for running - cool, still and crystal clear. Went out at 2pm and felt much more comfortable than running at 6am, which is why it was so much quicker than last time. 71:11 at the stone arch after 4:06 and 4:02 for the final 2kms of the North Head route.

Short tempo

Not much time available today so short tempo run to end of Darling Point and back, my old route. Kings Cross short cut still blocked off so slightly longer than of old heading up Macleay St before going down to Rushcutters. 8km in 28:23. Felt great today, very bouncy although back of right knee was a bit stiff.

HuRTS Mona Fartlek

Good crowd as usual for this popular session. Set off quick (although with quite a headwind going around Farm Cove) with Serg and Fats just behind. Made sure the floats were honest so that 3 mins was just before the gates and the first 60 was 10m short of the hill beside the Boy Charlton. Fats dropped off on the second 90 leaving Serg and I to push on beyond the Stone Gates (reached those with 10 seconds of float remaining). Serg was strong all the way today, thought he might drop off on the 30s and he threatened to coming down the hill to Farm Cove but then pushed on again and really put the foot down on the last one to drop me by about 10m.

All up 6.05km so pretty pleased to be averaging under 3:20s including the recoveries and bearing in mind the wind.

Tucks and Kanser were being sensible and still taking it easy following the SMH Half. Fats was complaining of fatigue early on which wasn't surprising given how quick he was going on Tuesday. Serg's confidence is back.

Medium Long Wednesday

18.5km around Centennial and then Farm Cove and Opera House with Serg, MC, Muz, Durante and Springer. 1:20:41. Nice and easy although it got a little quicker towards the end. Followed up with an Easy Tiger massage, which was more painful.

Can tell that Serg is going to up the ante at Mona Fartlek tomorrow and that Fats won't be able to resist challenging him. I'll try and hang on.

HuRTS 14 x 3mins

Rocked up to HuRTS still feeling the effects of Sunday. Smaller crowd than usual (to be expected). Serg and Anthony (neither of whom raced on Sunday) and Fats (who did) were putting the efforts in but I hung around in the pack with Durante, Tucks, Kanser, Tim C, Tim L and MC. First few (at about 3:30 pace) felt sluggish but felt better as the session went on and the second 7 were much quicker, and less painful, at just under 3:20 pace.

Felt steady all the way through and nothing like the usual fatigue I feel on a Tuesday afternoon. Which is nice.

SMH Half - 18th in 1:13:21

Bit of a strange run. I'll get the excuses in first. Had a terrible preparation - Kirst was out at a Ball with her girlfriends until 1am and Maggie decided to start screaming at 11pm so only managed about 4 hours sleep. Stomach had also been giving me problems although before the race I had thought it was just nerves. Having said all that, I felt pretty good lining up at the start after catching up with Kanser, Charlie, Tucks, Mike, Durante et al beforehand.

I set off far too quick. My plan was to stick with Tucks for as long as possible and so for the first 5km I was in a group with Tucks, Chadi, Robin Whiteley, Anthony Farrugia, DrJH and Nick Bennett. Tucks made a sudden detour half way along Hickson Road to "do a Paula" which confused me for a second, I lost a bit of concentration coming under the Harbour Bridge and suddenly I was 10 yards off the back of the group, by myself. From then on, I was on a damage limitation exercise. I could see the group had fragmented up Hunter St and tried to concentrate on catching DrJH as I knew he always goes out quick and would likely be the one to tire in the 2nd half. I seemed to make good progress going out around Art Gallery Road and suddenly felt quite good again. However, I could hear footsteps behind which I guessed was Tucks and, sure enough, between 9 and 10km (outside the Art Gallery) he came past. We went through 10km in 34:10 - the only split I took.

I then hung on to Tucks until Argyle St (passing DrJH on Macquarie St), by which time we had also been joined by Robbie Neal. It's amazing how much easier it feels running with others - suddenly the pace seemed to be back in the legs again. However, up Argyle they created a gap and I was on my own again. DrJH caught me on Hickson Road and we ran together until the bottom of Hunter when he dropped back again. At this point, Mark Warren and another chap came flying by. I tried to cling on to them around the 3km Mrs Macquarie's Chair loop knowing I could salvage something by beating Mark (who had beaten me at Homebush). Also realised that if I lost touch with these two, Fats was likely to catch me, having noticed how much ground he had made up when I turned at Mrs Macquarie's Chair. So I clung on. Mark struggled up the hill just before the Art Gallery and the other bloke (who had pulled slightly ahead up the hill) wasn't extending the gap so just clung in. Realised I was catching him at the St Mary's u-turn so put in a final sprint into Hyde Park to pick up one more place. Robbie Neal must have slowed over the last few km as I wasn't far behind him in the end. Tucks finished strongly (of course) to pick up Farrugia and Glenn (who is plainly struggling). If he hadn't had the pit stop he'd have been ahead of Chadi.

Pleased to have beaten Mark and DrJH, a bit disappointed with the time but it's a tough old course. Not many PBs out there today, Fats being the notable exception with a great 1:13:4X. Durante also had a good run in 1:15:15. Richard P got a slim PB and Tim C is getting back to form with a 1:16 something but Kanser was well down on what I thought he'd run and nor was MC as quick as I thought he'd go.

Half's are a strange race. Realised today that you have to put a bit more thought into them that just "go out hard and hold on". Have bad stomach cramps now so will see how I pull up tomorrow.

(PS. HB - cheers for the photo. Thank god I hadn't realised how close Charlie Low was at that stage!)

Trundle

Very easy trundle around my Manly 7.5km route (run clockwise). 33:25. Michael - we should catch up for a run sometime.

Have managed to avoid the lurgy but not a heavy night of red wine. Got back home at about 2.30am last night after losing all my money at Poker. Was looking good at one stage.

Thinking of running without a watch tomorrow and just racing it. Felt as though I became a little obsessed with my time at Homebush - particularly towards the end when I should have been concentrating on beating people. I'm predicting big PBs for Tucks, Fats and Uncle Dave. Dave should go under 70 and I reckon Tucks will be under 71.

Easy Friday

Dave - my wife and eldest have since caught the vomitting bug so I wasn't being paranoid! I'm the only clean member of the family.

Very easy 10k run up to Kings Cross and around the Domain with Serg, Kanser and Enda. 48:45. Felt fine and nice to loosen the legs after yesterday's session. Now just to relax until Sunday and not drink too much red wine or smoke too many cigars at Poker Night tonight...

HuRTS Hickson Road

Back to where it all began, and an appropriate session given Sunday's race will involve 2 Hickson Road reps. I don't think I'll be running them as quick as we were today though.

5 x 1.2km (well, 1.18km and 1.17km to be exact). Reps went as follows:

3:34; 3:30; 3:30; 3:29; 3:30

That's averaging about 2:58 per km. Way faster than I've ever run them before. I think my best Hickson Road session prior to this was 10 May last year (again, just before the SMH Half) when I averaged 3:35s. Not as if I was on my own either. Another great crowd again today, similar to Tuesday but with Durante and Fats showing up too. Serg, Durante and I led the first couple with Tucks, the Judge and Charlie just behind. Serg and Durante really pushed hard on the third rep from the start. This is usually the make or break rep which determines how well the whole session goes. Clawed my way back to them with about 400m to go. Just held off Durante on the 4th rep then KMK appeared from nowhere on the final rep to keep them all honest. Loads of people running well - Durante was right there on all of them before holding back on the last, Serg still put in 3:32s on the final two reps and Kanser kept them all at or about 3:40. Tucks as usual loitered around the front keeping a low profile. Given how well everyone is going it will be interesting to see how the placings pan out on Sunday.

I've taken to washing my hands every half hour like a tourettes sufferer. Billy, Charlie and Maggie all projectile vomitted last night (I was amazed at how much Maggie must actually consume - whenever I feed her about 95% ends up on her face or on the floor), and Bec still has a hacking chesty cough. I'm contemplating just booking myself into the Sheraton for a few nights.

Easy recovery

Easy 16km recovery run with Durante, MC and Serg.

Out around Darling Point, Double Bay and almost Rose Bay then back adding a loop around Mrs Macquarie's Chair and the Opera House in 1:13:16 (averaging 4:35s). Beautiful day, easy pace, plenty of chat (as you'd expect with those 3) but the highlight was Durante pretending to be his brother when a loose soccer ball came our way at Double Bay only to plant his clearance straight into the head of a sweet 6 year old girl standing only 5 yards away. That only just surpassed Serg running into a Korean tourist and knocking his latest model digital camera to the floor.

We ran pretty quick after both of those episodes.

HuRTS 45mins Fartlek

1min quick, 30 seconds slow. Managed to program my watch this morning to beep alternately on 60 seconds and 30 seconds, which was very useful. Did waste about 2 hours of good billing time trying to achieve this though.

Huge crowd today, probably a record turnout. I counted 23 starters. Not sure why everyone was so keen on this particularly tough session and far fewer than 23 actually finished it. Notable absentees were Fats and Durante. I expect the latter was probably playing Badminton or mixed Netball. Perhaps he was reading about the Central Governor theory in order to engage in intellectual conversation with Kanser.

I set off quickly with Serg in order to spread the field a bit to avoid any disasters running down Art Gallery Road. We started at the Stone Pillars today as it's quicker for most people to get there from work. Given the first 2km is all downhill, it makes for a very quick start. We were quick also because of the large group of us upfront, including Serg, Tucks, Charlie, the Judge and Phil D. Serg, Phil and I largely took it in turns to push the pace. Reached the turnaround just short of the end of the Hickson Road rep when Phil D dropped out. It was then a war of attrition trying to get back to the start in the remaining time. The Judge dropped off at about 32 mins, Charlie at just before the Opera House, we went through the 10km mark in 34:35 (this is including the slow bits - would have been a PB until 2 years ago) then Serg dropped off at 11km complaining of an injury (hope it's nothing serious as he's starting to get quick again). Which just left Tucks and me, Tucks having been quietly hanging around in the background for most of the session.

We continued pushing the pace just failing to get back to the Stone Pillars in the 45 mins. All up, 13.09km at an average pace of 3:27 per km. The fast stretches were run between 3:10 and 3:15. On my very basic maths, that makes the slow sections averaging 3:59 per km.

One of my best sessions of the year. Felt very comfortable until the last 5 minutes. Looking forward to Sunday morning now. Tucks will be strong though.

Easy Monday

16km around and about the Botanical Gardens and up towards the cross with Serg, Ray, Muz and Enda. About 72 minutes. Felt full of running after yesterday's rest but it was good to have an easy run as this week is shaping up to be a tough one.

Long Saturday

Mothers Day tomorrow so headed out at 6am for 2 hours. Beautiful time of day to get out and perfect Autumn conditions again. Ran along Sydney Road to the Burnt Bridge Creek deviation, down to Campbell Parade, through to Queenscliff, around to Shelly, up around North Head and Fairfax walking track then completed my old 22km Sunday route around Balgowlah Heights.
28km in 2:04:31. 4:10 and 4:00 for the final 2kms of the North Head route. Hillier than I've been doing my Sunday runs for the last 4 months and the back of the right knee and achilles started to feel it towards the end. Will probably try to stick to the flat in general. Felt good today though.

Easy Friday

Easy 12km around the Botanical Gardens with Springer, Serg and Kanser. Picked it up a bit doing the last 3km by myself around Mrs Macquarie's Chair. Beautiful day out there. 56:09 all up.

HuRTS 12 x 400m

It's was commonly accepted today that, of all the sessions we do, this is one of the toughest. Probably a close run thing with Hickson Road. Strange as it is also the shortest session we do. The reps involve you going partially lactic from the first rep onwards, but the toughest element is how mentally difficult it is, particularly between reps 4 - 8 when you are hurting and yet feel as though you still have so much to do.

Really good crowd today (people are getting keen) including Ray, Kanser, Serg, Muz, Durante, MC, Tim C, KMK, RMR, Greg, Fats, Stephen, Pete W etc. Reps went off every 2 minutes as follows:

69, 69, 68, 68, 68, 68, 67, 68, 68, 67, 67, 67.

Huge improvement from 10th April, mainly due to having a big crowd around. Serg and Durante were pushing each rep (in particular Durante in the second half) so that we were finishing them all together. I was pretty stuffed on the final 2 - tried to increase the pace to catch KMK and Durante on the final rep but the legs said no.

Great session though.

Post script: Got SMH Half number and chip in the post today - No. 28. Pleased with that.

Medium Long Wednesday

Ran flat 10km route extended around Opera House to the Overseas Passenger terminal then back with Springer, then added a 3km loop of Mrs Macquarie's Chair to bring it up to 16km. 69:11. Nice and easy although Springer was feeling good and trying to push the pace beyond easy comfort level at times. Beautiful day and plenty of people out.

HuRTS 5min reps

8 x 5mins off 90 seconds. Big HuRTS crowd today including Charlie, Serg, Durante, Kanser, Muz, Springer, MC, Enda, Greg, Tim C, Ray, Dicky H, RMR. In fact, easier to identify people by their absence, the notable absentees being Tucks and the Judge.

We were flying today. We started off pretty quick and then ramped it up. This was mainly because Serg and Durante were putting some effort in. How Durante only managed to run 34:17 on Saturday, God only knows. The bloke must be the world's softest racer. I think Kanser needs to have words and explain that it's supposed to hurt when you run a race. Serg leaped forwards today, getting back to form. He completed the session (for once) and had 30 yards on me on the final rep before I clawed it back just before we finished. I had us running over 1.6km over the final rep which is well under 3:10 per km. http://www.gmap-pedometer.com/?r=1689559

Warm up and warm down for about 15km all up.

Long local Sunday

2 x 10km route in Manly plus to South Steyne and back. 27.5km in 2:03:22. Caught up with the Tiger for the first 2 laps (47:30 and 44:50) then by myself. Beautiful morning, cool and sunny.

NSW State 10km Road - 20th in 32:37

Had been pretty nervous about this one, and felt very much so travelling out to Homebush. Nerves were eased after a quick chat with SilverFox and Tucks then headed out jogging the course with Kanser, MC and Durante. The course looked fantastic - nice and flat with long straights just to put your head down and run. Conditions were also perfect - cool and no wind.

Lined up next to Uncle Dave and Chris Truscott (pushing Chadi back into the second row, felt a bit guilty about that as he's a much better runner). Set off very quickly. I'd heeded Serg and Pete's advice and wanted to make a very positive start. Followed just behind Chadi in 3:02 for the first km. Wasn't feeling completely shot so was quite pleased. Missed the 2km mark and went through 3km in 9:33. At this point, Robbie Neale went past so I decided just to try to stick with him as I knew he would run well. This is basically how the rest of the race went. Felt good in parts, just tried to hang on in others but it was basically a good hard race, never at all comfortable. Robbie and I picked up others as we went so that for the last 3km there was a good group of five of us, including Mark Warren and Richie Roberts. 5km was reached in 16:09, 8km in 26:07 and 9km in 29:25. At that stage I was just hanging on. Even though we were all in a group I had nothing left for a sprint to try and pick up any more places.

Stoked with the race and the big PB (as well as knocking off another of Dad's PBs). A load of great performances out there. Keith and Fats running 33:20s (Fats will go quicker at North Head without a cold), Kanser back under 35, Uncle Dave back under 32 and SilverFox setting a very low-key PB!

Thanks for all the comments and encouragement. Amanda - sorry for very confused conversation! Not sure my brain was working probably on account of being so knackered.

I can now lock-in the Half at Gold Coast.

Easy plod

Very easy run around and about in the Botanical Gardens with Ray and Tim C. 10kms in about 50 mins.

Disappointed to hear that Tucks is now a no-show for tomorrow after pulling his hammy again. Further, Fats has come down with a cold. Neither of which does much good to our Striders team (or my bet).

Thanks for the comments Pete (over ambitious as usual) and good luck Greg and everyone else for tomorrow.

Farm Cove intervals

Instead of 8 x 800m we did the pre-race gate to gate Farm Cove reps (909m) - 7 of them running the odd ones fast and the even ones as floats. Rep times went as follows:

2:42
3:00
2:38
3:01
2:43 (had to stop because of a large bunch of schoolgirls)
3:03
2:37

Charlie, Tim C, Ray, Springer, Greg, RMR, Kill Michael Kill, Dicky H and Steve showed up, with Durante and Kanser dropping by on easier runs. Wasn't going to push the last one but KMK got competitive and I'm not mature enough to resist. Felt great today. Hope I haven't peaked two days early.

Medium Long Wednesday

Centennial Park route with Tim C. Beautiful day for running - cool and crystal clear. Went a bit quicker than I had intended - 63:40 for the 15km. But that's running with Tim C for you. It's like running with a Kenyan, he suddenly puts in these surges of speed and twice dropped me going around Centennial.

Injuries have cleared up nicely (even top of left glute) but feeling a bit sore around the shoulders so hope I haven't got a virus coming on. Whinge, moan, whine etc...

3 x 3km

Originally 4 x 3km was scheduled but decided to drop down to 3 to avoid killing ourselves before Saturday. 4 x 3km is probably the hardest session we do. Had planned to take them easy but with Fats and Tucks around that was never likely. Other attendees were MC, Tim C, Adam, Pete W, Enda and the Irish contingent. Notable absentees were Kanser and Durante, putting in some secret training tomorrow instead.

Fats ensured the pace was honest from the start, with Tucks and I just behind him. We ended the first 3km rep at the lamppost just short of the stone gates (i.e. further than ever before) but given we were only doing 3 I thought that would be OK. Probably averaged about 3:28s. On the way back, he picked up the pace even more so that we returned to the Opera House gates in 9:21. Averaging sub 3:20s. Having been conditioned to that pace we just continued on in the same way on the third. I pushed the hills near the Boy Charlton and then up to the Art Gallery. Fats finalled dropped off on that second hill, leaving Tucks and I to go beyond the stone gates to just short of the road outside St Mary's. That's as far as we've reached in our best Mona Fartlek session.

A real confidence booster before Saturday as I didn't feel so shattered that I couldn't have done a fourth. Tucks looked like he was cruising as always but Fats is plainly in sparkling form and I'm likely to be running with him on Saturday. MC also seemed comfortable and is getting back into form.

About 14km all up.

Have added some photos from Seal Rocks.

Medium Long Run

Decided against 2 hours today in light of a mini-taper for Saturday instead doing 1.5 hours. Ran Serg's Centennial Park route in about 63 mins (picking it up in the second half in order to get back in time to catch up with Kanser) than ran about 5.5km around the Opera House with Kanser in 25 mins, bumping into Durante on the way around.

Back from Smiths Lake

Headed up on Thursday evening in the pouring rain. The rain didn't stop until Saturday when it turned out pretty nice and had a great time in the Lake and in the surf at Seal Rocks and Blueys. Managed 11km in the pouring rain on Thursday feeling great and running quickly over a hilly course - 44:42 (measured it in the car). Ran the same route in the sun the next day but turned around sooner as I was struggling - 44:12 for about 10.5km. Rested today.

Some interesting results from Novice. Times look about a minute slower than where I expected people to be so the ground must have been pretty tough on the legs. Will be interesting to see how people pull up next week.

Mona Fartlek

Caught up with the HuRTS squad to run 90, 60, 30s on the usual route. Crowd included Kanser, Serg, the Judge, Fats, MC, Durante, Greg, Phil W, RMR and Clement. A few were taking it easy with Novice on Saturday, so found myself in a small group with Serg, the Judge and Fats after the first 90. Serg and the Judge then really pushed the second 90 and I was just trying to hang on to Fats. Really struggled up the hills - felt lots of beer in my legs after last night. Turned 20 yards short of the Stone Arch (closest I've got to it other than the reps prior to JPM) and about 15 yards behind Serg and the Judge. Immediately Fats started to drop me on the 3rd and 4th 60s and Serg and the Judge caught me. Then we hit the 30s and I seemed to get a new lease of life. Caught up with the other three and then dropped Serg and the Judge coming around Farm Cove with Fats just holding on. Finished the final fast rep at the Opera House gates and the session half way around the Opera House.

Fats is in great form. My bet with the Tiger is safe at this rate. Serg is also coming back into form (again). Off to Smiths Lake tonight so good luck to Kanser, Durante, MC et al running Novice on Saturday.

Long Wednesday

Headed out at lunchtime with Serg and MC for 18km around Centennial Park. It's been really wet over the last few days (including this morning when we set off) so there were puddles galore. Got soaked. Had to run on the road around Centennial due to the puddles. Did the 18.2km in 1:22:49 averaging just over 4:30 per km so nice and easy. Had a discussion half way around about what constituted a "good runner". MC seemed to get quite upset when Serg said it was anyone who could run under 32 mins for 10km. The only consensus from this question seemed to be someone who could run about as fast as our own PB for the distance.

Mentioned to Serg that I quite fancied pushing tomorrow's session. He suggested this wouldn't be wise after the last three days running. I've been out with Ken, John, Phil and Craig this evening, entering my favourite pub (the Boatshed) at about 9pm. Ken mentioned then that we rarely leave the Boatshed before 2am once we enter. I've just about beaten that but not by much. Serg's advice now sounds wise.

Had a magnificent run on the pool table in the Boatshed - 6 games unbeaten before we started doubles again. I'm the king of pool. I challenge you all....

Sunday long run on Tuesday

Becoming a little obsessed with fitting a long run in each week so today it was. Ran the North Head route (Pacific Parade and Fairfax Track) then straight down Darley, left onto Ashburner, along Manly to Spit walk but cut up through Balgowlah Heights then into work. About 27-28km. Started too quick for a 2 hour run, not on purpose just feeling good and probably with a little enthusiasm from last night still in the legs. 47:11 at the Stone Arch (4:14 and 4:09 for the last 2kms of the North Head route), 1:28:10 at Spit Junction and 1:59:30 all up. Struggled a bit from Parriwi onwards paying for the faster early pace and no doubt with last night's run in the legs.

Disappointed to be missing HuRTS today due to a bloody client lunch. Why do people organise work lunches? Just means you sit at your desk all afternoon feeling bloated and knackered. Only worth doing if you can sit in the pub for the rest of the afternoon. Then they're great.

Niggle count: Back of right knee (particularly on the uphills (of which there were plenty this morning)), top of left glute and, worryingly, muscle coming around the left hip.

Tempo run home

Training schedule is all over the place at the moment with being busy at work and holidays. Planned a long run today but couldn't get out all day and felt it was too late at 7.30pm when I finally left for the evening. So decided to do a tempo run home (about 14km) and will do 2 hours running in tomorrow (client lunch so am missing HuRTS) .

Looked back in my blog to see what my PB for this route was and saw that I ran 50:47 nearly a year ago (June 7th) shortly before setting my 10km PB at Gold Coast. Surprised I haven't done this run more often as I think the long tempo runs are pretty useful. Given I think I'm now in better shape, I psyched myself up to set a PB. Really pushed the pace from go to whoa. 25:18 at the Toyota Garage (1:17 ahead of the red line) and 48:51 all up - a 1:56 PB. Chuffed to bits with the time. Still think there's more to come as I eased off a little from Spit Junction to Spit Bridge. Having said that, I really pushed the uphills.

Flake - I'm back up to Smiths Lake on Thursday night so will be missing Novice. My money's on Harry Summers. Expect a big improvement from Dave Kane too. Given his recent Hickson Road rep times and the fact that he's equally as competitive as those gun 18yr olds, I'm predicting he'll run 34:27 and kick himself for not getting a PB before agonising over whether it's a full 10km or not. I'm just throwing everything at the State 10km. Saw a recent thread on Coolrunning which suggested DrJH would be running. To beat him would be the dream scenario.

Running and camping..

..don't mix. Had a fantastic time at Seal Rocks (at Smiths Lake now having just dropped Kirst and the kids off) but sleep has been hard to come by - Charlie doesn't like the "flapping" noise a tent makes. As a result, I've woken up stiff every morning and felt like c**p when trying to run. Beautiful surrounds though. Rested Thursday, ran for an hour on Friday and Saturday and 45 minutes this morning. Had to dodge a pack of dingoes yesterday (if you can call more than one a "pack") which got the heart rate up at least.

Stiff as a board now. Can't wait to sleep in a bed again. Will download some photos soon.

Niggle count: top of left glute, back of right knee, hamstrings, back in general, achilles a bit sensitive.

Medium long Wednesday

18km around Centennial (including an extra internal loop) but cutting short back down the steps from Macleay St. Ran with Serg and Tim C. 1:18:03, average pace 4:20. Very easy to start with but picked up the pace a little from 7km onwards.

Niggle count: Top of left glute. Outside of right foot.

45 mins Fartlek

The inner child inside me still stifles a chortle when I write the word "fartlek".

Great crowd today including the Judge, Serg, Phil Dove, Kanser, MC, Durante, Tim C, Enda, Richard G, Richard M (first time in a while), Clement, Greg, Stephen C etc. Set off at quite a quick pace with the Judge, Serg and Phil. We all stayed together until just before the turnaround point when Serg dropped off. Phil then stopped (only to reappear later) at the turnaround point leaving me to try and stick to the Judge. Turned at the top of the steep short hill just before the Art Gallery. The Judge helped me catch up with some of the pack before he dropped out worrying about a leg injury. Picked up the pace a bit coming home running with the rest of the crowd again.

Fast sections were probably between 3:10 - 3:15 per km and averaged close to 3:30 per km for the whole thing. 1.5km there and 2.5km back for about 17km all up.

Recovery Monday

Serg's 15km Centennial Park route run with Serg. 66:11. Slightly quicker than I'd normally do a recovery run (I was running with Serg after all) but nice nonetheless. Managed to run out a few aches around the left glute I'd had from the weekend. Perfect running conditions - cool and rainy. Some people were complaining about the cold running in the Canberra marathon yesterday. I didn't realise it could be too cold for running. They should try running the North East Cross Country Harrier league at Prudhoe in January.

Congrats to Tim L for his 2:47 in the London marathon yesterday - great run mate.

Long Sunday run

Caught up with Fats and the Tiger in Centennial and basically meandered about - a couple of laps around the outside and a few more in the middle. Ran parts with Dimitri and Caleb. 2 quickish inside loops at the end. About 30km in 2:13:34. Beautiful morning.

Some great preliminary results from Canberra - Uncle Dave second in 2:27:40 and Tucks 3rd (beating Jeremey Horne) in early 2:29. I think my days of being competitive with Tucks are over.

Campbell Parade stuff

Was planning on the usual 7.5km tempo run but needed to get the kids out so took them down to Campbell Parade with their bikes. I ran 13 loops of the 650m circuit, one float then one fast etc. Map is here: http://www.gmap-pedometer.com/?r=1784328 Loops went as follows:

2:26; 2:12; 2:21; 2:10; 2:23; 2:09; 2:21; 2:07; 2:21; 2:04; 2:22; 2:05; 2:21

Works out at averaging about 3:36 per km for the floats and 3:15 per km for the fast sections. Overall average of 3:29 per km for the 8.45km. Great session in the end - felt as though I got more out of it than the usual tempo run. Interesting how the faster sections get faster but the floats remain consistent.

Billy did 13 loops on his razor (over 5 miles) and was complaining at the end that his leg was sore. He only ever stands on his right leg. I've got high hopes for him.

Good luck to Tucks, Springer, Superflake, TJA, Uncle Dave, Chris G and all the others running Canberra tomorrow and Tim L in London.

Sore recovery

14km North Head route early in the morning. Felt very stiff and sore so very slow, especially to start with. 49:26 at Stone Arch and 62:48 all up. Top of glute very sore this morning. Nice and cool and great views from the Fairfax Walking Track.

400s

Caught up with Tim C, MC, Fats, Dickyboy (first timer), Clement, Pete, Stephen Cox, Greg and one other and headed over to the Reg Bartley oval for the usual 400s going off every 2 mins (ie about 50 seconds rest). 12 this time rather than 10. Ran the first 7 with Tony then he headed back to the office which is when the times started to suffer. Then managed to pull them back together, with Tim C putting up a fight on the final rep. Times went:

70, 70, 70, 70, 70, 70, 70, 71, 72, 70, 70, 67.

Compares favourably with December 20th and March 13th (the other times we ran them over this measured section - times before were over a shorter section). Beautiful day and a nice session. 3km there and back for about 11km all up.

Back to marathon pace

AM: Run to work from Redlands House incorporating the usual 3 marathon pace stretches. Cool and wet, felt great this morning. 53:50 all up (24:19 at Spit Junction). Might try and fit in an easy 10km over lunch.

Lunchtime: Very easy 7.5km run around the Opera House with Kanser in 32:10.

8 x 5mins

Crowd today included Serg, Muz, MC, Kanser, the Judge, Tim C, Enda, Durante, Mike Race, Greg and Phil Woods, with Springer appearing after the first 2. Usual session of 8 x 5mins off 90 seconds rest, although only Tim C and I actually did 8. Lots stopped after 6 and MC, Enda and Muz did 7.

Felt really good today. The judge was pushing ahead as usual (running 3:10s looking like he was going for a jog in the park) while Anthony and I were probably averaging just under 3:20s. Still felt comfortable after the final rep. I think I need more speedwork at the moment. Kanser and Durante would wait until Muz and I caught them on each rep (starting from behind) and then run off so they must have upped the pace midway through. Kanser seems to have taken another leap forward recently.

Rest yesterday. Had a client lunch then just couldn't be bothered. That's probably why I was feeling fresh today.

PB - great to hear you're making plans for races in the not so distant future. Don't get injured. Try and organise a race in Sydney when you're about 80% fit and I might have a chance...

Couple of photos added from the weekend.

Long Bay run

Caught up with the Tiger and ran three extended 9km loops of the Bay Run. Times went 43:00, 41:30 and 41:51 for 2:06:21, plus 1km warm up for 28km all up. Lovely cool and still morning. Good chat with the Tiger in between him saying hello to virtually every runner going around the Bay.