Filler day

Just an easy 6km around the Domain, Botanical Gardens and Opera House with three fast spells at about 3:10km pace - around Domain pitch, on back straight to Lady Macquarie's chair and reverse of the long stretch on PITD course. Did the final one in 2:10 into a strong headwind so not bad. No knee pain. Saw Tara earlier in day and she said it was still inflamed so still need to be careful.

Have sore throat tonight so will see how I feel tomorrow. Sent email to Tim and Ray seeing whether they are up for an interval session.

First Return Speed Session

Easy jog around Domain and Botanical Gardens followed by 3x900m gate to gate around Farm Cove with strict 2 minutes in between. 2:48, 2:50 and 2:45. Wind assisted the first and third. Detour onto the grass half the way around added about 2 seconds to the times so pleased with those (particularly the last). Would have done 5 but had to rush back for Banking partners departmental meeting. About 7km in total. No knee pain.

Easy Monday

Just an easy 8km today out to Darling Point and back. Reached Darling Point in 14:55 and finished up in 32:12 after taking it very easy on the way back. No real problems with the knee. Bumped into Iain on way out and on return. He was doing his usual Kenyan style quick pace followed by a crawl.
Well, Manly may have stuffed up but at least the Swannies reached the prelimary finals. All I need now is for Shevchenko and Danny Webber to start scoring in my spurious football team....

Sunday run

16km around North Head. 63:36. 44:20 at corner above Manly Hospital. Felt great all the way around. Started to feel knee on hill climbing up to Bower Street and was gradually more aware of it until the end of the Fairfax walking track at North Head. Went very quickly (with tailwind) from North Head back to Manly Hospital but was still surprised at the time. Took it easy from there home. Knee eased up when I was striding out which was very pleasing. No doubt quick time was due to an easy week. Need to start the interval sessions again.

Friday
Approximately 10km around the Domain and Botanical gardens. 40 mins exact (turned around after exactly 20 mins - made a slight detour on the way back due to some Japanese film crew getting over- excited around Farm Cove).
Went pretty quik to start with and finished pretty quick too. Coudn't feel knee until 25 mins in and then it gradually became more noticeable. Plenty of stretches at end which eased it a lot.
Too many beers in evening watching Manly throw away the finals to Newcastle. Bloody useless. Wonder whether I'll be up to a run tomorrow.

Wednesday and Thursday

Thursday

Approx 9km - one loop of the Domain and then run up to Spit Junction. 38 minutes. Went quite quick again - feeling very fresh with the absence of any interval sessions or long runs this week. Miserable weather - wet and windy. Didn't run at lunch as had another visit to Tara Lal. Aware of knee on run but no pain and no after effects.

Wednesday and Thursday

Wednesday

Intention was to do another easy 8km route via Darling Point. Headed out and felt great reaching Darling Point in 14:30. Took it easier on the return for 31:15. Plenty of stretching of the hamstrings afterwards. Was aware of knee injury on second half of run but without pain. Knee felt fine in the evening running for Jet Cat - better than Tuesday evening - so feeling a lot more positive.

Tentative return

Well, rested Sunday and Monday and visited Tara Lal the physiotherapist on Monday afternoon. Plan is to ice the tendon behind the knee and bring down the inflammation and stretch my hamstrings and calfs. Both are far too tight. Did a very easy 8km with Beaky over lunch and felt no pain from the knee, but running down to the Jet Cat tonight I could feel it again. Still plan to run very easily and keep on stretching and bringing down the inflammation. The stretching is definitely making the whole area feel better.

Great news and bad

Had a fantastic race at North Head. Felt great from the very start, trying to push in the first 2kms. Richard High went past just before 2 kms and built up a 15 metre gap (almost identical to City 2 Surf). Ran with Brightshoes until 5km and he was giving km splits which suggested we were ahead of 34min pace. Tried just to concentrate on not allowing Richard to extend the gap. With 2.5kms to go I was still feeling strong so decided to up the pace and maintain consistency without trying to bridge the gap too quickly. Gradually reeled in Tim Ashby and Richard and kicked hard in the last km to record 33:50 or thereabouts. Apparently we went through 3km in 9:50 and 5km in 16:36. Given I had a very fast last km it suggests pretty average 5-8km (3:30s or thereabouts where I was supposed to apply the pressure) which is something to bear in mind.

Over the moon about the time and who I beat (Richard was about 33:55, Tim Cradock 34:08, Kanser 34:40, Ray (after missing the start) about 34:30) but knee has been very painful since. Will avoid running now until I see a physio as soon as possible next week.

Easy does it

Very easy 23 minutes around the Botanical Gardens at lunchtime with two faster stretches just to stretch the legs. No real issues with the right knee during the run but a little sore this evening going down stairs. Still intending to give tomorrow morning a blast.

Enforced rest

Rest day today. Mainly because of a niggle in the right knee which becomes more sore when I run but also viewing it as beneficial for the 10km race on Saturday morning.
Looking for a low 34 minute time but have no idea how it'll go.

Initial Post

OK, this is my first post on to my initial Blog. Not sure what I'm going to write about, I expect this will become a running diary and general stream of consciousness.
Ran 10km at lunch with Beaky in about 43 minutes. Right knee still feeling sore and felt even worse while running for the ferry (as usual). Hoping to rest it before 10km race at North Head on Saturday morning.