Streak run

Made a ridiculous $50 bet with CT over who could maintain the longest running streak.  Having watched Liverpool Legends with Jeet, Andy, Enda, Timmy, Ronan and Kanser last night and enjoying a number of ales at the time, the streak was all that got me out today.  Particularly given coach had it as a rest.

Did the bare minimum - 7.5km in 33+mins.  But it brought up 125km for the week.

Hills

Alarm went off at 5.30am.  Got to the bathroom, looked in the mirror and decided I needed more sleep.  Erika, Darren, Jamie and Quentin would have the pleasure of my absence.  My Garmin Connect told me I then got another 1 hour of deep sleep before getting up at 7.30am.  Then ran the 6.5km to the Snake at North Head where I randomly bumped into Macca running his first hill session in 2 years!

I was doing 10x1min.  Went quite hard but tried to maintain form.  It really brings out every niggle in your body.  Got home and stretched religiously.  18km after running home with Macca and a solid session.

More rain

Out into the wind and rain yet again for another North Head loop.  16.75km in 1:11:49 (4:17's) feeling great.  All this rest being on holiday does me wonders.

Today Mr Garmin believes I live in Harbord.  Doesn't he know it was officially changed to Freshwater?  And that I don't live there?  At least it's not Manly Vale.

Getting bored of North Head.

Tough Tempo

Wandered outside at 6.15am and its raining and windy.  Why the hell do we do this I ask myself.  And I've got to get to North Head before I even start the session. 

But, dressed in my Eurotrash Gilet, I ventured up there to find Darren, Erika, Jamie, Macca and Ben waiting.  Quite a turnout on a hideous morning.  Erika informed us that you only felt the full brunt of the wind once you got beyond the roundabout.  Jamie said his instructions were to do only 20mins and to hold on to me, so at least I'd have company to start with.  My session was 60mins tempo.  I'd normally aim to hold 3:30's for that but would have to reassess with the conditions.

Set out with Jamie on my shoulder which kept the pace honest.  16:10 for the first lap averaging 3:32's but it was a lap of two halves - struggling to get under 3:40's into the wind then enjoying the tailwind on the return.  Jamie stops just over a km later and I'm running solo and immediately slow.  16:36 for the second lap but stabilise to do 16:42 for the third.  Then a shortened final lap for 16.72km all up (3:35's).

Very happy with that in the conditions even if the coach wasn't.  I could see the looks on the faces of everyone else running into the wind so knew they were all struggling too - Macca managed 3:54's for his 60mins.

4km warm up and warm down for 25km(!) all up.

Then a few good beers with Macca, Darren, Erika and families over a BBQ in the late afternoon rain at Macca's.

Stair rods

Went out at 1.30pm just as it starts coming down in stair rods.  After I got drenched it was an enjoyable run.  Felt good again (helped by all the sleep and rest I'm getting - up to Episode 13 of "World War 2 in Colour" on Netflix).  Queensie to Shelley was deserted.

Downloaded Garmin Connect after instructed by Craig and it looks great.  More stats than the Enigma Code.  Today:

Very upset that it believes I live in Manly Vale though.

Exciting news for the day is that there is a new blog in town.  Given it belongs to good mate and fierce rival Chris Truscott, I'll be paying it close attention.  Link is now added.  BTW, his targets for the year pretty much match mine.  Although I'll struggle to run a decent Half with SMH  coming shortly after London and being in The States during Gold Coast.

More grey running

16.5km in 67:57 (4:08's) up around North Head.  Second half much quicker than the first after pushing the Darley Rd hill.  Frankly, legs felt cactus in the first 4km so that put paid to the 60min tempo on the program.  Need some new shoes I think.

Then out today to Patonga Beach on the Palm Beach ferry with Craig, one of his mates and families.  It pissed with rain so we just started drinking at the Patonga Beach Pub at noon.  So that put paid to the rest of my day.

Long Saturday

Out with Barts, Macca and Craig for the usual Sunday 28km.  Still feeling under the weather with a sore throat so was happy to find the three lads feeling the same.  So the pace was nice and easy all the way ending up averaging 4:29's.  I was automoton mode just trying to turn the legs over to get around.

Beautiful dip in the ocean with the water temp perfect at the moment.  Then on to the Grumporio with the boys getting increasingly adventurous in their choices of breakfast, with Craig going for Eggs Benedict, me going for the Grumporio Big Breakfast and Barts choosing a feminine concoction involving a side of avocado.

Curl Curl Parkrun - 1st in 16:30

Promised myself I'd do this to start off 2016 on the right foot.  But in truth I wasn't feeling crash hot.  Had a slightly sore throat the night before which had deteriorated overnight.  Went out quite hard in the first km to shake off any opposition but my legs weren't enjoying it.  Struggled through for a 16:30 and jogged home feeling sorry for myself.

Out with the boys for a long run tomorrow so will get an early night and hope for the best.

104km for the week.  

Year in Review

Well, it started with a Parkrun win in Merimbula in a PW.  I'm in better form coming into the start of 2016.  But from there things improved.  A slow start but solid finish in the Sun Run in early Feb showed I was coming into some form and had a good 32:46 in the Striders at North Head in March after a PB over 5000m on the track.  I reckon my Dad would say that was my best run of the season.  I then joined Coach Tiger who mixed up the sessions but more than anything prepped me well for the big races.  A good New York Half on a tough windy day followed in April and a PB (just) at the Sydney 10.  I went into the SMH Half feeling tired but had my run of the season with a PB and a solid win over my usual rivals.  

Caught a bad cold just before Launceston but ran an equal PB nonetheless but was disappointed to let Barts drift past me just before the line.  Got a bit sick just before the GC marathon and tried to squeeze in my last big run too late which I think caught up with me on the day.  It was easily my toughest ever race and was physically drained afterwards but happy to have pushed through.  Then overdid it too soon and paid with a hamstring injury just before C2S.  There was only one race left in my books after that, being the JPMorgan, and was very happy with the way Tiger got me into good form off a limited training period to run a 17:16.  And so here we are.

Best 3 performances:

1. SMH Half

2. State 5000m

3. JPMorgan 

Sydney 10 and Launnie don't make it as I felt I should have gone sub32.

Most disappointing - GC Marathon, although there are always positives you can take from every race and for me it was not giving up.

Biggest regret - not doing more ANSW races.

New Year's Eve

More dinner and drinks last night so could only squeeze the run in during the heat of the day.  Felt good from the off though today and did an elongated route up to North Head but finished at Queensie for a dip in the ocean (where I almost lost my shorts in the big waves) followed by a jog home.  15km in 4:06 pace (grey running) followed by 1.5km jog.

Wednesday

Out early with Ben and Jamie for a loop around North Head finishing with a coffee at Grumporio.  Beautiful morning for it.  Nice easy pace (4:42's).  16km.

Making it up as I go along

Ok, it would be fair to say that over this recent period I haven't been following coach Tiger's program to to dot.  Too much going on, need for sleep, wanting to spend time with the family when on break etc.  So didn't show up to the special training session this morning and only managed to get out for a run at 5pm this evening.  Planned on 14km up to North Head.  Got up there and thought might as well do 17km including the Fairfax Walking Track.  Then on way back from North Head (including the hill just past the North Fort cafe) I ran a 3:49km split feeling great.  So decided to tempo it home from there.  Final 7kms went 3:30, 3:21, 3:32, 3:26, 3:26, 3:20, 3:18 feeling marvellous.

All up 17km in 1:07:17 (3:57's).

Sunday with some class

So LJ has steadily been getting back into her running post injury, slowly increasing the distance and getting fitter.  And with limited time this morning she couldn't afford the usual 27 water stops.  So she decided it was time to take the step up from Centennial and join the Northern Beaches crew.

Ben, Elle, Erika and myself joined the Shire Starlet.  I was knackered and managed a measly 15km at a gentle pace before retiring to prepare the house for a few guests.  It's fair to say that LJ ran with a broad grin on her face with infrequent utterances such as "this is amazing!" and "I can't believe you have access to this all the time!".  I think she may be back.  And she didn't even get to the Grumporio.

Boxing Day

This may go down as run of the year.  Big Christmas Day with Jon, Jane and Wilf over as well as Dad and Katie.  Crawled into bed at 11.30pm after way too many wines, beers and Calvados.  So a long run and the alarm set for 5:45am was always going to be a challenge.

First few km were torture but at least Macca was feeling the same.  Tim P, Barts and Craig were also there.  Then after Narrabeen I started to feel ok.  Macca made a cheeky manoeuvre to avoid the 3rd and final standard water stop to gain a lead so Barts and I hunted him down through the mean streets of Dee Why.  Ended up running the last 10km in 39:04 and the final 5km in 18:03 (all stats courtesy of my new Garmin Forerunner 25 from Santa) to average 4:22's for the 28km.

Grumporio was back to form with Italian style eggs after a beautiful dip in the ocean at Queensie to wash off the booze oozing out of my pores.

Christmas Day

Dragged the family out to Parkrun.  Had to work a bit harder for the win than I'd hoped for running 17:05 but the flashing Rudolph nose was playing havoc with my breathing.  

Very impressed with Maggie running on strongly to be 2nd Highnam home in 28:58 with Charlie just over 30mins and Kirst then Bec following shortly after.  But they all ran all the way which was the aim for the morning.

Christmas Eve

Responded to Barts call for an earlier session.  So headed over to Rushcutters with him (and Timmy setting up) before noon for 6 x 1 efforts off a rolling 5mins.  And efforts they were.  Legs cactus after Tuesday's session, Wednesday's biathlon and another night on the beers last night.  Felt like I was running through treacle on reps 1 to 3.  Took a breather and pit stop on rep 4 and rejoined for the final 2.

Did them all in 3:03 with the final one in 3:01.  Poor Barts was dragging me around though.

Then the boys turned up so we could look smugly at them and proffer that they enjoy their session and not slack off.

11km all up.  Rushcutters in fantastic nick as the photo attests:

Manly biathlon

So the triathlon was canned due to the potential for wet roads on a very hilly and twisty route.  It was just the 700m swim to the Mambo metal stairs and back followed by 5km to Queensie and back.

Jumped into the water and it was hell. Couple of big rollers came over and I was swallowing water.  Steadied myself, reverted to breastroke and I was ok.  Was on the heels of one fella but could see Jono and Macca (and Charlie not that I knew it) miles ahead.  Every now and then I'd revert to freestyle but lose the toes of my pacer so realised I'm quicker at breastroke.

Saw some big fish and some big shadows which was a bit sobering.  At the metal stairs the waves were crashing into the wall so had to navigate quite carefully.  After an age it was all over and went into transition surprised to see Ben coming in just behind me.  Spent an age in transition getting my socks and t-shirt on then onto the run.

Hammered the first km knowing I just needed to get some blood flow through the legs.  Felt like my stride was tiny but I was passing a load of people so felt encouraged.  Saw Jono and Macca just after I went past North Steyne but where was Charlie?  Turned after the steps at Queensie and we're now into a headwind.  This should help me I think so just put my head down and grind out the final 2.5km.  Finish in 17:0x for the run only to see Macca, Jono and Charlie chatting together at the end!

17:15 for the swim.  17:0x for the run.  ~1min transition for 35:15 all up.

Lovely b&e roll with coffee with the gang at Shelley Kiosk as we're all done before 7am.  Now knackered.

The top 4:

Too much tomato sauce:

HuRTs 2 x 20min

Woke up at 5.30am with the intention of doing the RunCrew session in Manly.  Got a text from Emma saying she was bailing due to leg issues and that was the excuse I needed for an extra 2 hours sleep.

Slipped out at lunch feeling pretty good for the 2 x 20mins.  Ran with Tongey, Nick and Darren Moyle on the way out with JFen 30m back and Barts emerging from the bushes later on.  With a big group I pushed the pace on the way back and one by one they dropped off other than Nick who's a tenacious bugger.  Saw Hoey up ahead on the final 2 hills and he dragged me home a few yards ahead of Nick in 19:45.

3:24's on the way out and 3:21's on the way back.  4km warmdown with Barts and JFen for 16km all up.

Monday meander

Slow as to Redleaf with Mikey, Hoey, Charlie, Champ, Nathan and others, running out the long way and back the short way.  Another dip.  Not sure it's going to help my Triathlon on Wednesday though.

Back on the Wagon

Dragged my ass out on Sunday morning to run 26+km with Ben, Tim P and the Cap'n after Saturday night at a party and Friday night at the Allens Xmas Party.  4:32's was as much as we could manage in the heat.  The dip in the ocean at Queenscliff was sublime.  The Italian style eggs at the Grumporio almost as sublime.

Here's me riding the bull on Friday night:

The Bull & Bear

OK, so last night was a bit random.  What was supposed to be a couple of farewell drinks at our local boozer before it shuts down tomorrow turned into one of the biggest nights of the year.  The bar staff were bringing us free jugs of beer all night long as their loyal customers.  Pippa (the 2nd highest paid barmaid in Sydney apparently - probably the reason the place has gone bust) joined us later on as the photos attest.  So today was not a day to run a 60min tempo in the heat.  Instead, I turned up at HuRTS and ran Timmy's set of 20mins of hills followed by 5km tempo.  Actually felt quite bouncy but I think I was still drunk.  Nick R was smashing it out but I ran with Jerome on the hills then Timmy for the tempo.

The pictures:

Early on with the Bull & Bear regulars plus token female:

Pippa joins us for a beer:

Contemplating the flavour:

It's a thumbs up:

Birchy grabs himself a souvenir:

Wednesday commute

Got a lunch on today so ran in after walking to school and dropping the kids at Manly West (final day of the year).  Charlie and Maggie are still willing to hug me at the gates but Billy wouldn't be seen dead within 20 yards of me so I proceeded to run after him with my arms out wide shouting "give me a hug!" for maximum embarrassment effect.  It succeeded.  I was very embarrassed at the yummy mummy's looking at me strangely.

Felt very tired on the run in after the last few days training so took it very easy and un-timed.  But the body is holding together OK.  13km.  Can I count the 2km walk beforehand and pretend it was a trail 'run'?

Tuesday double

AM:  8.5km around and about and to the wharf.

PM:  Hurt Squad 14 x 3mins with a 60s rest.  Averaged about 3:18's (exactly gate to gates).  Felt tired running them but in the comfort zone.  Nice crowd (it's been a while since I've done a Tuesday set) but perhaps not as big as usual?  But the class was there with LJ in particular back in the fold and Hoey, Barts, Tongey, Nick R, JFen and a rapidly improving Jerome all pushing the pace upfront.

Jumped in the harbour with Barts, Charlie, Hoey and JFen afterwards.  Then a 3.5km cool down with Barts for 18+km total, 26+km for the day and 42+km within 20hours.  Except it wasn't a cool down as I proceeded to sweat like a pig post shower and freak out all my workmates.  It was very humid but plainly my body was struggling with the workload.

Monday solo

Too busy again at work so only managed to get out at 6pm.  Did the wharves run plus 4x80m Domain hills.  Nice to run in the cool of the evening.  16km total.

Bec did the Bold and the Beautiful this morning in 37mins.  I might try it soon.

Sunday same old

Out with Barts, Craig, Ben and the Cap'n for the usual 29km.  Picked the pace up as usual towards the end to average 4:23's.

Bumped into Macca at the end and we tried a new breakfast joint post our dip in the ocean.  This is fairly momentous for us but the stale brioche rolls at Emporio have let us down one time too many (i.e. twice).  So Salt at North Steyne was chosen and the b&e roll was top notch and the belaroma coffee pretty good too.  A few too many cyclists for my liking but you can't have everything.

Sat - Curl Curl Parkrun

Saturday morning was a 2.5km jog to Parkrun with Timmy and Jimmy with the intention of pacing the former to sub18.  But with Ben Streck in the start line my job was done as he's been hovering around that mark for the past few weeks.

Scotty O was there and disappeared off like a rocket.  Ben went off quite quick while I followed Timmy through the first km in 3:24.  Pushed ahead to try to drag him back to Ben through kms 2 and 3 but he would only sit 5 yards off my shoulder content to smile at the cameras.  Drifted up towards Ben on the uphill between 3 and 4km so encouraged him home to a 17:54 with Ben strong over the final km.

Timmy just failed in his sub18 attempt and Jimmy ran well in his first race back to run a 19:12.

4.5km jog home with the boys and Julia Degan for 12km all up.

Redleaf

Another big night on Thursday for our client Christmas Party so a jog to Redleaf with Jimmy, Smolly and Liam, a dip in the pool and a jog back was perfect.

Melbourne

Caught up with Melbourne clients last night.  If my liver survives intact until Christmas I deserve HuRTS PoTY.

This morning was a run to the Tan, couple of laps, then back to the hotel for a lovely breakie.  Perfect morning in Melbourne - blue skies and cooler and less humid than Sydney.  

Wednesday short

Too busy at work then went to the STC production of King Lear starring Geoffrey Rush last night with Bec.  So missed my PM run and was too knackered to join Justin when my alarm sounded at 5.30am.  Got out at 7am for a very easy run to Shelley and back in 35:50 (4:28's).  

Usual crowd out there including Amelia (the future Mrs Cap'n) and Lewis who I high-fived in exuberant fashion.

Double trouble

AM:

6km tempo along the beachfront.  Erika, Jamie, Quentin and myself fronted up.  I told Quentin we needed to be sub20 and he duly obliged.  Km splits went:

3:13, 3:17, 3:18, 3:23 (turning at Shelley), 3:19 and 3:09.  So through 5km in 16:30 and 19:40 all up.  Mission accomplished.

Hard work that, but great to have Q there pushing the pace with me occasionally doing my share if he slacked a bit.

Saw the Cap'n pretending to smile on a see-saw.

3km warm up and 5.5km warmdown.

Sunday Special

The usual route with a returning Barts, Macca, Ben and Justin.  Stunning morning and we ran nice and easy but stretched our legs over the final few km.  29km in 4:31's.  Then a dip in the ocean (cold but perfect for the legs) and bacon & eggs at Emporio.  I challenge anyone to top that for a Sunday morning.  Saw Anna Fitz running around Narrabeen Lake.

Put up a new bed, chucked one out, lay down on the sofa to watch some David Attenbrough then wandered along to the Riverview Pde Christmas Street Party.  Lasted 30mins, just enough time to remind myself why I appreciate living at the povo end of the street.

Maggsie all dressed up for next week's ballet performance:

Saturday cop out

Another missed session.  This time courtesy of the Annual Super Series lunch at North Bondi Fish.  But a top afternoon celebrating with CT, Q and Barts - us all buying the latter his lunch as a result of winning with 2015 season.

Managed to get out in the late arvo for 10km around Nolan's running with the kids.  Charlie did 5km in 28:47.  I did about 45mins.

4 x broken 6:30's

Different session today.  4 x (2:30, 1:30, 30) with 1min easy between each rep and 3mins jog between each set.  So it works out as a continuous 35mins.

Just Quentin, Macc and me this morning.  Wasn't looking forward to it as I was tired all of yesterday and convinced myself I'd take it easy behind Q.  We did ease into the first set (just 3:20 average for the first 2:30) but you'll see those times started coming down for each new set.  Nice session in the end - mentally easier as once you've done the first 2:30 then 1:30 and 30 reps can be blasted out.

9.3km in total for the 35mins (3:45 pace including 9mins of slow jog).

2.5km warm up and 3.5km warm down for 15km all up.

Wednesday MLR

Same as last week with Emma - elongated it to 17km this time but with the same 4 x 80m hills which I'm finding really beneficial.

Emma's getting stronger.

12 x 500m

AM:

It's now become my most dreaded session.  Hurts like hell and is hardly over and done with quickly either.

Big group out on Nolan's this morning with Macca, Jamie, Emma, Erika and the Cap'n all showing up.  Beautiful morning with mist over the fields but which meant they were pretty damp.  The shoes were heavy after the warm up.  Marked out 500m on the grass to keep the boss happy.

Reps went 1:33, 1:33, 1:34, 1:34, 1:34, 1:34, 1:33, 1:33, 1:33, 1:32, 1:30, 1:28

Took my shoes off for the final 3 which made a big difference as ever.  3-4s a rep slower than on the paths but made a difference when Jamie or Justin was on my shoulder.

3km warm up and 4km warmdown for 14km all up.

PM:

11km running at the back of the HuRT Squad 45min progressive tempo.  Canny warm like.

Monday get together

Strangely Monday is almost the most popular running day of the HuRTs week.  Big crowd today including MC, Charlie, Erika, Renee, Sonya, Enda, Birchy, Jacquie et al.  Achilles a bit sore again - need to stretch and get the magnesium in.  Too much beer and too much heat makes the body very stiff.  Out to Barangaroo and back around the wharves.  Finished up with 4 x 80m hills with Erika for 17km all up.  Legs and achilles felt much better after the 4th hill rep than before, as ever.

Plenty of banter and stories today with Charlie cowering inside his house all last night because he's forgotten how to fight and Mikey giving us his stock picks after telling us he did 7 hours of meditative silence yesterday.  He's unique, that fella.

Sunday

Saturday was a wipeout.  Felt guilty.

Out again Saturday night to Jon and Jane's Shaggiversary in The Rocks.  Too tired Sunday morning so got out at 3pm after joining the Climate Change march.  26km around North Head and Manly.  Felt fine but Achilles was sore.  Got some abuse from Darren out of a car window up at North Head and, thankfully, bumped into Thamal at Shelley beach on the way back so ran the final 10km with him chatting the whole way.  4:29's.

HuRTS Beer Mile

So Friday evening was the scariest event on the HuRTs calendar - the beer mile.  4 beers (min 5% vol, 355ml), one at the start of each 400m lap.  Now, I'm not renowned for the swiftness of my beer drinking.  More like a chugging Diesel engine than a TGV.  So this is always a struggle for me.

Double the crowd from last year and I can see this event becoming more and more popular.  We had to split into two races due to numbers - I went in the first "fast" race only because all my betting rivals (Macca, Timmy and Birchy) were in this one.  I'd have been more comfortable in the B race (as would Birchy and Timmy as history will show - but more of that in a second). I had 3 bets on - head to heads with Timmy and Birchy and with Macca giving me a 29s head start - based off last year's result.

Timmy's done a great job in marking out the lap with his magical cones and laying out all the VB and New on the picnic table ready for us to grab each lap.  We line up, Birchy goes early opening his can before the starter gives the sign, someone cracks the obvious joke and then we're off.  At least everyone else is while I do my repeated gulps.  The leaders start the run and I'm only half way through. Everyone is now off bar Me and Nick Roberts.  Someone is as slow as me!  We eventually go, I burp for 100m then start sprinting.  Just catch Birchy by the end of lap 1 and the next beer awaits.  

Same again, everyone else slowing down now though.  Next lap I overtake Timmy and Birchy and, barring a barf, I know I've got $40 in the bag here.  Where is Macca.  Holy cow, he's challenging the leaders.

And so we get through.  Nick Roberts is with me the whole way, beer for beer and stride for stride but a barf on lap 4 consigns him to a penalty lap.  I run 7:44 (pretty much same as last year). Birchy is happy with his 8:00.  Macca takes $20 off me running an impressive 7:04 for 3rd place behind Nick Haines and Charlie Low.  Captain Grumpy was in the mix enjoying th VBs.  Funniest thing though was seeing a table of VBs lined up for race 2 with almost everyone in race 1 choosing the New.

I won't mention how Timmy went.

Then we watched race 2.  Great showdown between Durante, Darren and Greg(?) and then Jacquie, Sonya and Erika for the ladies champion.

Then we're all on a high so retire to O'Malleys in the Cross.  Never seen Macca so high.

4 x 2km

Probably my worst session of the year.  Got up at 5.30am for the 6th time in a row and it showed.  Not helped by it being 28C at 6am and blowing a hot westerly wind.

Just me and Emma today.  Used the same 1km Nolan's route as Tuesday and did 2 laps changing direction each time.  That was the first mistake.  Clockwise was considerably slower than anti-clockwise due to the wind.

Reps were ugly.  When things got really bad, I just concentrated on form.  Reps went:

6:52

6:42

6:50

6:34

Last rep was barefoot finally feeling vaguely ok.  Otherwise I was heavy legged and lacking desire.  Emma was the same.  We decided not to ever talk about that session again.

Long warm up and down for 17km

all up.

Beer Mile tomorrow.  I don't think I've ever wanted to beat anyone in a race as much as I want to beat Timmy in this one.

Wednesday MLR

16km easy with Emma, Erika and Dicky followed by 4x80m hills.  Beaut of a morning.  Then onto Claudia's Christmas concert where she was a Japanese dancer.  Not sure what it's got to do with  Christmas but she got to dance with a parasol so she was happy.

Tuesday 3 x 1km

Short and sharp today.  Up at sparrows fart as usual and managed 3km jog before meeting Erika and Emma for the session.  Decided to finally obey coach's orders to run on grass and so got my cones out and marked out 1km around Nolans.  Grass was fairly long and dewy so was expecting the times to be down a bit.

Km reps went 3:03, 3:00 and 2:57.  Happy with that on the grass.  Took my shoes off and ran barefoot for the final rep which feels magic in longish damp grass.  Anything to take concentration away from the lactic build up in the legs.

Girls going well running under and over 3:30.  5km warm down and all done before 7am.

Monday morning starter

Manic morning with Kirst held up in Melbourne overnight.  Managed to get out at 6am for 12km to Shelley and back.  Ran fast up the hill behind Shelley just to get the blood pumping.  High fived Lewis running back along Manly Beach and chatted to Macca after bumping into him on Riverview Pde.  How very social.

4:24's.  Left achilles sore after the weekend.

Sunday similar

Just me, Craig and Rich Mullaney this morning.  Slightly different route going around the back of Narrabeen Caravan Park and the West side of Narrabeen Lake.  28.5km averaging 4:24's.  Bit quicker as Craig was down to do the final 8km in 4min clicks.

Tom B has got Craig into shape nicely for the 50km World Champs in Doha.  He's put in some big blocks of mileage, has been sickness and injury free and now just has to taper nicely for the race in 2 weeks.  I sense Craig's biggest worry is whether to ease off at the start and run his own pace or whether to go in a pack with someone like Brendan Davies.  I think he should just see how he feels on the day.

Manfred Mann and Parkrun

Busy morning on kid duties with Kirst away so had to do the 5, 4, 3, 2 and 1min reps (off 1mim jog) before Parkrun and under strict instructions to do it on the grass.  So did 3+km warmup then the set on the fields adjacent to the Parkrun start.  Found it tough going on the grass.  Got through it averaging 3:30's (inc. the jogs).

Then 5mins jog and rest before starting Parkrun.  Recognised Gary Mullins but didn't realise how fit he was.  First km was comfortable in 3:17 (having been fully warmed up), then 2nd km in 3:17 and he's still there.  Third km in 3:23 and now Gary is in front, 4th km in 3:16 and we're side by side, final km in 3:05 after being urged by Gary to keep going with 500m to run and I get the win by 5s.  Pretty bloody tired at the end of that.  3+km jog home for 17.5km all up.

Charlie at cricket this morning.  His batting is improving:

London bound!

Session this morning was 75mins continuous - which is 15mins jog, 20mins fartlek (2mins on, 1min off), 5mins jog, 20mins tempo then 15mins jog.

Ran with Erika and Emma around the usual loop of Nolans and Passmore.  Longer warm up of 3.8km then into it.  Always find the fartlek harder than the tempo and I usually run the tempo at a slightly quicker pace.  But not today as its the first one i've done since June.  5.81km for the fartlek (average pace 3:26) then 5.75km for the tempo (3:28's).

All up it's over 19km which is why it's such a solid session.

Erika and Emma averaging just over 4:00mins per km for both.

Congrats to my eldest brother on his new job.  Looks like he's about to become a pom again!

Redonculous

Saw this graph on Twitter this morning:

I was surprised to see so much red towards the top of the map.  It seems that Americans have become hysterical about settling 12,000 "widows and orphans" (as described by Obama) on the basis of the Paris attacks, when something not too far removed from the Paris attacks seems to occur in an American school or university with depressing regularity.

But back to running.  Today was a very nice slow run to Redleaf Pool in mid-30's heat with Mikey, Charlie, Hoey, Andy, JW, Tym, Nathan and others.  7km there, lovely dip in the cool water watching the rich socialites before running 7km back.

Wahey!!!

Have You Been Paying Attention

12 x 500m again this morning off the usual rolling 3 minutes.  This is rapidly turning into my most dreaded session.  Hurts like hell and if it doesn't you ain't running fast enough.  This morning it was Erika, Emma and Jamie with me on the pain train.

1:31 on the first rep, then a series of 1:30's with me wondering how I ran 2s per rep quicker when chasing Quentin.  Then after 6 reps Jamie woke up and started pushing harder on my shoulder, so I pushed harder thinking I was slowing.  A series of 1:28's finishing with a 1:26 followed - the last was eyes closed, pumping the arms waiting for the lags to buckle.

3km warm up and 5.5km warmdown for 15.5km all up.  Solid and legs comfortably numb all day.

Today's title is in homage to my favourite program on the box at the moment.  Sam Pang's dead-pans are priceless.

Monday commute

Too hungover yesterday to do anything other than yoga in the late arvo.  Big curry night Saturday night which unwittingly ended in The Old Manly Boatshed.

Today was a slow commute to work in 69:26.  Made the mistake of running across Passmore Oval which soaked my feet from the off.  Traffic was a bitch today so was very satisfying overtaking all the buses.

Saturday long

Usual route with Macca, Craig, Rich M, Darren and the Cap'n.  Nice and easy but picked the pace up to sub 3:40's over the final 4km.  28.5km averaging 4:33.

Breakie in Emporio afterwards which is cementing its reputation as the finest b&e establishment in Sydney.  They've gone brioche with the rolls which is slightly inner-west hipster wank but I was willing to give it the benefit of the doubt.  I could tell it was a step too far for Macca though.  Here was mine - 10/10:

Then Rich M arrived and shunned the protein for a sugar burst.  Here is the over-elaborate Muffin with Richie showing us that it has no impact on his fine figure:

National Walk to Work Day

So I ran in.  Legs were smashed in the first few km following Wednesday night's exploits, but then felt pretty good after that.  Deliberately took it very easy and it was a beaut of a morning.  Had a cyclist slow down and start chatting to me going down Spit Hill and turned out to be Mark Green - he was impressed by Quentin's run on Wednesday.

67:06 all up.