Monday cruising

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

Sunday's are the best

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

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

These are lifesavers:

Saturday 5km tempo

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

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

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

Friday solo

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

Wednesday sort of MLR

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

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

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

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

Tuesday ES Marks

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

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

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

15km all up including cool down.

15 days to go.

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

Monday

Bizarre.

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

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

Sore Sunday

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

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

Foot:

Check out the edges on the lawn:

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

JP Morgan session

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

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

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

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

18 days to go.

Thursday How do I do it

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

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

20 days to go.

Wednesday team

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

12.5km in an hour.

Flushing out the DOMS

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

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

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

3 weeks and 1 day to JPMorgan...

Melbourne Half - 15th in 1:14:00

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

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

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

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

1. Avoid getting chicked.

2. Beat these jokers in my group.

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

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

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

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

Saturday in Melbourne

Woke up having taken Voltaren and the body felt fine but feeling sorry for myself with a miserable cold.  Sure I've put on weight in the past 5 weeks too.  Altogether not in the right mind space for tomorrow but what the hell.  Will give it a go just to be part of the crowd.

Did 4km with a few strides this morning with Kirst (who did 6km).  Probably the first time ever she's run further than me.

Friday shocker

Drove from Goulburn to Melbourne in 7.5hours only being stopped by the police once and clocked by a speed camera once.

Arrived having developed a cold and feeling stiff and sore.  Did 4km on some fields to loosen up.

Thursday

Busy day at work especially with Kirst picking me up at 7.30pm with the kids to start our road trip to Melbourne. Overnight stop was fixed at Goulburn.  Finally got out for 5km hard followed by 4 x 30s sprints at 6.50pm and arrived back at the office to find Kirst waiting.  Oops. Quick change then we were off.

Wednesday

7km with Elle and Jac running Corporate Cup.  

Light at the end of the tunnel

AM:  30mins to South Steyne and back.  Saw Darren and told him to take it easy.  That fella is always in a hurry.  Only ran this morning because I missed yesterday due to work.

PM:  Jog to ES Marks.  Benny had 10 x 400m off 2:15 on the cards for those doing Melbourne (me, Neil and Alex - the latter two doing the full).  First in 68s then all the rest in 66s/67s.  Pretty happy as I felt strong enough to push the home straight each time.  Jog back to CQ as Jared is sick for 15km all up and 21km for the day.  Bit too much.  Will take it very easy tomorrow.

Short Sunday

Was chatting to Charlie over the back fence in the afternoon after arriving back from Seal Rocks so arranged a short run with him.  Just to Shelley Beach and back.  Charlie was doing his running impressions on the return.  He nailed Darren but I wasn't happy with his impression of me.  Basically looked like Eric Liddell from Chariots of Fire.

Seal Rocks - MLR

Shortened long run starting the taper for Melbourne next week.  Took Voltaren last night (first in 2 weeks) as my Achilles was sore after running the session yesterday in the Kinvaras.  I'm ditching them for the Fastwiches.

Felt magic today.  One of those days when everything is flowing and you feel breathless running 4min kms.

16.5km in the 70mins (4:18's).

I always go on about the wildlife up here. Dodged a snake on the run today (looked like some sort of broad headed snake).  This morning we caught a snake eating a frog outside our cabin:

Seal Rocks - 75 continuous

Drove to Seal Rocks late on Thursday night arriving close to midnight.  Up on Friday morning dossing around on the beach.  Then in the heat of the day had my glance to get out for the 75 continuous.  15min warm up, 20min Fartlek (7 x 2min on, 1min off), 5min easy, 20min hard, 15min cool down.  On the undulating trail to Yagon and back.

Tough going in the heat and dry gravel (with my feet slipping in the Kinvaras).  Fartlek was pants but pleased with the tempo averaging 3:33's in tough conditions.  3:59 average for the 19km.

Thursday

Same as Wednesday.  Sore again.

Wednesday

10km in the evening around the City.  Feeling sore.

Tuesday

4 x broken miles down at ES Marks.  Very blowy which made life tough down the home straight.  Ran them with Alex, me pushing ahead on the km rep (about 3:05 in the wind), him catching on the 300m float then him pushing ahead on the final 300m hard.  All run between 5:12 and 5:19 (first 2 slower before Benny told us to speed up the floats).  All off a rolling 7mins (shorter than previously).

Tough old session.  15km all up.

Home Alone

So Kirst and the kids headed off to Seal Rocks at lunchtime leaving me home alone (other than Ken).  So I lay on the sofa all afternoon watching multiple episodes of Narcos before heading out (after tying Ken up) on my favourite loop with some added Mackellar hills at the end.

Felt really lacking in energy to start with (wanted to sleep all day) but got into it and enjoyed the run at the end with the legs feeling quite loose.  Got back to find Ken gone.  How he unclipped himself will remain one of life's mysteries.  But shouted his name a few times and he came bounding towards me from nowhere.

15km in 4:28's.

Narcos:

Slow and long

Usual route with in-form Scotty, out-of-form Lewis, the Streck (who I went 1-0 up on spotto), Toby, the Vonk and the Cap'n.  Slow this morning but thankfully so for me after 65km in under 48 hours.

Good news is achilles feels much better after a combo of double strength magnesium (amazing muscle tightness recovery powers) and new shoes.  OP a bit sore.  

Followed up with a bush walk with the whole family and the Cogleys up at Red Hill.  Came across this amazing user-built off-road freestyle bike track and some blokes doing amazing things on it:

Now enjoying a late arvo coffee sans kids at Ruby Lane.  I'm shagged so this is bliss:

Baxter Basix

Loop of the dam via Allambie Hill.  Officially my favourite run and what I return to when needing to find my mojo.  Bumped into Hamish Bell (didn't realise he was a Beaches man?) outside Manly Vale PS but otherwise just me and my thoughts in the late arvo.

14km in 4:23's.

Slumpity Slump

Took yesterday off so did the session today instead.  I missed last week's 79 continuous (one of the sessions I think does me the world of good) so did it today instead - from work.  Just the usual route sticking to the water's edge.  Strong winds today which made some of the fast sections really tough.

Saw Barts out there and rival Kevin Robertson - yelling out a high to both despite being in a fast section each time. A slow average on the Fartlek and tempo but still managed 20km all up (3:58's). Hopefully it does some good.

111km for the week.

Run home

After a hell of a day at work and with a sore achilles, the last thing I wanted to do was run home.  Seriously contemplated the taxi option but I'd told Maggie she had to go to run training (after a day of touch footy) so felt like a hypocrit if I pulled out.  So I plodded home.

Achilles actually felt better as the run went on and wasn't as sore as expected.  Kirst was in bed by the time I arrived (9.20pm) so this was dinner:

Struggle Double

AM:  3 loops of Nolans and Passmore.

PM:  Jogged to ES Marks.  Session was 4 laps, 3 laps then 2 laps.  Matt was doing 15 laps aiming for steady 70's.  We had to pace him around, taking a 2 lap break between each of our reps.  

I'm struggling a bit at the moment.  Before getting sick last week I was just tired but put it down to the step up to 120km weeks.  Now I feel like I'm recovering from the cold. Legs felt sluggish and I've got no bounce or enthusiasm to push each rep.

Lost touch with Matty, Keith and Jared after 1km and held on to 4:51 for the 4 lapper.  Bit better on the 3 lapper with Matt and Keith pulling ahead on the final lap.  3:36 I think.  2 lapper and held on for 500m before Alex cruised past with me finishing 2s back from the group (2:22).

Matt continues his fantastic form to run 17:39 for his 6km.  That's a 14:44 5km along the way.

Then a bit of a break before starting the 10 x 300m reps off a rolling 2mins.  I finished each rep about 10m behind the rest of the group with Jared smashing out each rep in 45s with the last in 42s. He's getting stronger by the week.  A girl from Runcrew (Abi Regan) was also putting me to shame running her reps in 47/48.  I was at least consistent with each rep at 50/51s.  Consistently mediocre.

Sat down after and my calf started cramping.  Then did a stretch and the top of my quad started cramping.  Then later did a hip flexor stretch and my abs started cramping!  So I think I need to pump in some magnesium.

Warm down for 14km all up.

Centennial wanderings

Missed the squad so headed up to Centennial solo for a loop and return.  Love heading out there as you feel as though you leave the City behind.

Bit heavy legged to start but better by end.  15km in 4:35's.

Some great results in Berlin last night.  Neil ran a fantastic 2:31 off a disrupted prep.  Craig "took it easy" (someone needs to have a word with him) for a 2:44 but run of the day was Julia Degan setting a PB in 2:42.  This from a World Champ representative who struggles to win Striders 10km.  No one transitions to the full better.

Old man trophy arrived today:

Back to Sunday usual

Smaller crowd this week with Macca, Dicky, Elle, Toby, Ben and man-of-the-moment Scotty joining me for the usual route.  Scotty has hit some great form after upping his mileage to 120kms per week post GC.  He's doing that as well as maintaining the speed sessions, and as a result ran 15:48 at Parkrun yesterday smashing my PB and doing it pretty much solo (sounds like Lewis and Matt Robbie were with him early on).  I think I'll avoid racing him for a while.

Felt fine today until about 25km when my shoulders and neck started to feel a bit achey and generally felt lethargic - just the effects of the virus flushing out I think.  This coincided with me and Scotty catching Macca and me turning to Macca and saying "I'm going to push ahead to Emporio".  About 300m later Macca runs alongside me and says "so when are you pushing ahead?".

So we got to Emporio and Macca starts explaining his decision to run the Half in Melbourne and not the full.  After about 20mins of long-winded explanations, it dawned on me that he's too worried the Cap'n would beat him if he ran the full..

Please to have got it done.  Epsom bath salts and a couple of magnesium tablets should sort out the soreness.

30km in 4:25's.

Southern Highlands

Well, the flu (bad cold really) hit and I took Wednesday off work feeling sorry for myself.  Just cold and shivery and streaming nose with a sore throat.  Started to feel better by Friday.

Down in Sutton Forest overnight Friday with Kirst.  Got up early Sat morning and ran 10km from the Peppers place in my Saucony Kinvaras.  Not sure I can use them for training (at least, my achilles would need time to adapt) but will be good for long tempos, Halfs and Marathons.  Felt good towards the end pushing the pace a bit.  4:15's.

Tuesday double?

AM:  6km to the wharf via Shelley Beach.  My first run to Shelley since the June storm.  

Have a sore throat and think in coming down with a cold so will see about training tonight..

Monday recovery

Just an easy run home from work at the end of the day.  66mins (4:45's).  I think I've finally found the shortest route home:

Sydney Half - pacing

Set the alarm for the ungodly hour of 4:30am.  This gave me 10mins to wash, dress, put lenses in, eat banana and drink large glass of water.  Then out to Bike Addiction to get a lift from Hamish.  Picked up Macca and Darren on the way and then into Macca's office in North Sydney where Darren decided to avail himself of the employees toiletries.

Down to the start line to pick up the pacing flag where I met Timmy and Muz. Here we are, bleary eyed, at 5.50am:

Treated like royalty at the start line and we're off.  Run the uphill section (such a crap start to this race - only the Sun Run ranks worse and that race is a joke) and I do a 3:40 thinking "this isn't going to be fun".  Find a group including LJ and J-Fen and can see Muz just ahead so all is good.  Suddenly you run down off the bridge and we're flying, running a km split of 3:30 feeling fantastic.  See the leaders switching back and The Vonk looks good followed by Hamish Mc and Alex and then Macca.  Then on Cahill Expressway I hear someone swearing loudly in front and Muz has pulled up lame - his calf blowing from protecting his  achilles.

The next few km I'm running with Burkey at the front of a group of about 10 and we starting clipping off the kms regularly at an even pace.  Here we are through Hyde Park:

The group in front falls apart a bit and we catch Eoin at 10km (37:30) with Darren up ahead.  Catch Darren in Pyrmont at 13km and get a good luck at the runners here due to the switchbacks.  Vlad is going well, Renee is having a cracker of a run but LJ is having an off day.

The group is still holding together and in shouting at anyone threatening to drop off.  I was worrying about the hills on the flyovers at Darling Harbour but they divert you around the water's edge so that it's a great - flat - final 7km.  Catch Brendon F at 16km and from here it's just encouraging the group to hold together.

Darren and David from Clutz start to pick up the pace at 17km finishing very strongly.  By 20km I can see the group is going to make it so drop back a bit to encourage those behind.  First Hamish (coming home strong) then Marc Ashworth and others.  We're in the final finish chute now and there's an Indian chap who's struggling but on the cusp of making it.  I'm screaming at him (to the amusement of the crowd) and he musters a sprint to get through with 3s to spare.  And the fella is in tears and comes over to say thank you after. I was welling up.

A great run.  I like the course although a few too many switchbacks to be fast.  Some great performances out there with Marc, Darren and Brendon all doing fantastically to go under 80 for the first time.  But run of the day to Renee in 83:36.  She just gets better and better.  Take a look at the Striders website and see how high that places her on the Striders Half Marathon Ladder.

Will try to race this next year.

Parkrun

Old Man v 800m man.  Jogged to Curl Curl to see Jared warming up and a few other familiar faces including the Cap'n and Pete W.  Had a chat and found out Jared had instructions to run the first 3km in 9:30 and then "feel the pain".  So my morning was set from that.

Off we go and Jared shoots off looking like he's cruising while I take 2 strides for every one of his.  Through 1km in 3:02 - holy crap.  I push on a bit through 2km in 6:12 and then 3km in 9:32 and he's starting to breathe hard.  I gap him up the hill but I'm cooked here too.  Get home feeling uncomfortable in 16:07.  Smashed by that first km.  Strava said I set a personal record for the first half, but was 17s slower than my record on the second half.  That says it all.

The Cap'n is showing some form to finish 3rd in 17:16.  Jogged home with him for 11km all up.

Interesting day

AM:  6.5km with 3 loops of Nolans and Passmore on the grass.  Did it because my achilles was still sore.  Not sure why I haven't been doing it before as, after the first lap (watching some young chick pone me) I felt great.

Lunch:  Most disappointing HuRTS turnout in a long time. Only about 10 people today.  If others continue to organise their own sessions to suit themselves - and encourage others within the squad to join them- then the HuRT Squad will disintegrate.

Did a shortened version of the Timmy Hills and Tempo set with 12mins of hills and a 3km tempo being just one loop of Mrs Macs.  Fats and Mikey L were pushing the hills with me barely hanging on before putting in a late effort.  This was token given Fats was doing the full 20mins.  Then into the tempo where I gave it a shot with Mikey L before struggling on the hills before Darren Moyle and Tongey brought me home in 9:36 (3:20's).  Followed by a 4.5km cool down solo.  

The squad is 10 years old this month but needs a lease of life.  My recent turnout has not assisted.

MLR

Achilles a bit tight again so decided against a hilly run to work and instead did a lunchtime MLR with Hoey and BK ending with another 4 x Domain carpark hills.  18km in a slow 4:45's.

Tired at the moment but sick of saying that so will bore you with my work day instead.  6 coffees (3 piccolos, 1 latte and 2 flat whites), 4 meetings, 1 shirt pick-up, usual pasta salad and quiche plus fizzy water and small muffin from Delisse for lunch (oops, forgot wallet and they gave it to me on credit but promised I'd return and have just realised I didn't), probably 15 phone calls, probably 150 emails, 1 new instruction, 1 interview (nice bloke, we'll probably make him an offer) and did a small amount of what the average person might call 'law'.

Plodtastic

AM:  6+km in the early morn before brekkie with Kirst at Emporio.  Achilles tight.  Plod plod plod.

PM:  5km jog to ES Marks from work to be met by Coach Ben saying it was "12x400m with 200m float - with Matty", which basically translated as 17 and a half laps solo trying to avoid being lapped by Matt.  Nice.  

Ran 23:08 in total for the 7km (3:18's) with the 400's in 74/75 and the 200's in 44/45.  Hard work solo and legs felt heavy the whole way.  Gary told me to run lighter at one point but I couldn't tonight.  Managed to avoid being lapped by 5s!  Matty ran 22:00. 

3km warm down around the track with a further 2km from Jared's to the Wharf.  He is getting fitter rapidly every week, running his 1km reps in 2:50 then 2:40 tonight before 300's in 44s.  He's doing Parkrun on Sat and I reckon if I turn up I'll need to be 20s ahead at 4km to beat him.

23km all up for the day.

Monday bloody Monday

Just an easy 17km with the squad which included some hills at the end (Domain car park).  Ended up running with this nice chap from Clayton Utz at the end who told me that stories of my summer clerk interview style ("5km does not make you a long distance runner") was doing the rounds.

Easy loosener

Very easy untimed run around the Allambie Hill route.  Really enjoyed it.

Birthday pressie

Just the same old long run with Barts, Craig, Macca, CT, the Vonk and Elle.  Very tired after last night's session so I was happy enough just to drag myself around.  Barts had had a few beers the night before so he hung back with Elle and myself towards the end.

Elle going great with another 37km run in the bag at 4:30 pace.  She should smash 3 hours at Melbourne at this rate.

Friday the new Thursday

Had the day off work today to go clothes shopping with Kirst for my birthday tomorrow.  I think it was more a treat for her than me.  But it meant I could rest yesterday which was important as I was very sore and tired.  Today was much better:

AM:  6km easy along the beach bumping into Mrs Cap'n.

PM:  2km warm up then continuous 10km - 3km hard, 500m jog, 3km Fartlek (7 x 300m with 150m float), 500m jog then 3km hard.  First 3km hard in 10:09, hard to tell Fartlek 3km pace due to the 500m jog but it was roughly the same, then final 3km hard in 9:56.  All around the paths of Nolans and Passmore dodging the Friday night touch footy teams (including Mags and Charlie).

Pushed it, felt OK, all up 10k in 34:31 which is solid. I just run different in my flats.

2km warm down for 14km, 20km for the day and 120km for the week including some solid sessions.  Tough week.

Wednesday MLR

Hilly route in via Manly Vale PS (horned by Chris Yates) and North Balgowlah.  18.5km in 4:43's, just getting it done. 

Tuesday double day killer

AM:  30 mins easy to South Steyne and back seeing Q, Erika and the Cap'n along the way.  Little more than a shuffle  at just over 6km.

PM:  Jogged to ES Marks from work then borrowed Gary's flats (more comfy than mine, might start investing in New Balances) before being told the session - 2km hard followed by 10x400m.  Told Jared and I were to lead the 2km in 70's, with Matt and Keith doing 4km.  Decided to lead the first lap as I honestly couldn't see myself holding that pace for more than 1.  We went through in 70, 2:22, 3:33, 4:45 then finished in 5:56.  Km split in 2:57.

Was pretty rooted after that but got a fair break before the 400's started.  I just watched on as the rest of the squad are considerably better at running 400 reps than me. Jared floats around making 63's look like a jog while Alex R opens up making 66's a stroll.  I was happy to keep them all at 68s, with reps 7 and 8 at 69s when I was really struggling.

Absolutely knackered at the end rolling around on the track for a good 5mins.  Haven't felt that tired from a session in years.  2km warm down around the track then a 2km jog from Jared's to Manly Wharf for 15km all up and 21km for the day.

Have to point out how well Matt Hudson is running.  An 11:50 4km followed by 10 400's in 63 with the last in 60 flat.  He was flying.

Monday recovery

Meeting at lunch so snuck out in the late afternoon for an easy recovery run.  Headed up to Centennial to feel as though I was out of the City, always like that loop.

13.5km with the body feeling sore and tired.  But better for the leg stretcher.  4:36's.

Fathers Day

Dragged my ass around the usual route with Macca, Darren, the Cap'n, Dicky, Elle, Craig, Lewis, Scotty and Ben.  Survival mode this morning.  But a brekkie burrito wrap in Troubador and a few beers in the arvo at 4 Pines with Darren, Erika, Macca and Birchy made everything a lot better.

Striders North Head - 1st in 32:53

Well, as a Fathers Day present I insisted on the whole family coming to support this morning.  And it's a good job they did, as I reckon I only won it because they were there.

Nice long warm up having arrived early and saw a good crowd on the start line, albeit with Barts and CT running 3:30's as part of a long run and Neil just testing himself out following illness and injury.  But loads others too including front runners Scotty, the Vonk and Lewis along with Macca, J-Fen, Mike L, Brendon, Streck, Birchy, the Cap'n, Craig, Binfield, Darren and, from the ladies, Erika, Elle and Renee.

Started off heading to the front and soon became aware there was a group of 3 of us after the first km - Scotty, the Vonk and myself.  The Vonk headed to the front in the 2nd km claiming it was for a photo opportunity.  Otherwise I would lead other than when we came to a hill where I sensed Scotty was testing us out.  Tried to keep the pace honest as I knew that was my best chance of breaking away before the young 'uns beat me in a sprint.

5km in 16:20 but sounds like the pace was fairly consistent and we were slowed by the wind.  Up the false flat in the 6th km and Scotty again applies the pressure.  Get to the car park for the final time and I sense the Vonk is dropping a bit so try to push the hill at 8km but it's into the wind and, in any case, Scotty has the same idea.  Again, push along the long straight knowing I have to give it one final shot only for Scotty to come past almost apologetically for not taking the wind.  Is he taking the piss?!  Pretty much consign myself to 2nd at that stage.

But, after 9km heading towards the stone arch for the final time I sense I've got a couple of yards so turn the hairpin and give it my all, also knowing the kids and Kirst are standing at the water stop 300m up the road.  Can't let him come past now so just concentrate on form and give it everything.

Cross the line and I'm buggered.  That really hurt.  Didn't feel bouncy at all today, was a slog the whole way.  Maybe due to a bigger workload this week or just on a down cycle post C2S.

Watch as Binfield comes through in 4th marking a successful return to form and Lewis just behind.  Need to have a word with Lewis, he should really be jostling with Scotty and myself given his training form.  Barts, the 35min pacer, leaves poor old J-Fen for dead in the final km so that J-Fen cross the line solo with Elvis legs in 35:01.  Seriously, I've only seen one pacer worse than him but she wasn't present this morning.

Easy warm down with the crew then over with dozens to Emporio, ground central for runners' brekkie.

Scotty dishing out some punishment:

The crew's warm down, sorry cool down:

Hardcore posse

Little bit of rain and Sydney runs for cover.  Seriously, this is the pussiest city on earth.

Just Enda, Renee and Hipster Chris (the irony!) joining in today.  Just a very easy 7km for me before the race tomorrow.

115km for the week, building up from 70 then 90 post C2S.