Friday warm down

14km run home from work. 30:35 at the Toyota Garage and 57:29 all up. Hot and humid, struggled on the hills again. Toyed with the idea of Beaky's "marathon pace" fast spells but after about 20 metres of that over the harbour bridge dismissed it as a ridiculous notion and decided to treat the run as a recovery run.

Hickson Road

Back to Hickson Road - 5 x 1.17km (now measured on G-Map Pedometer) with 2 minute rest. Good crowd today with a first appearance of Kanser getting back into training after injury, Richards (High and Palmer), Chris, Ray, Durante, Bill and David(?). Times went:

3:46; 3:37; 3:33; 3:37; 3:37

First was slow as running by myself. Durante then showed up and pushed the next three, with Ray returning to form with a good session pushing the last one in running a 3:36. Pleased with the session as after the first I was willing to write it off as a post-6ft hangover session. Glad to be able to hang on for the final two after a very quick third.

10km all up.

Attached are a couple of photos from 6ft - Cox's River and the end. Shame I look like such a mincer in the river, as soon as I saw the photographer I tried the masculine pose but it was obviously too late.

Wednesday to work

14km run to work. 27:15 at Spit Junction and 57:19 all up. Started out feeling quite fresh which explains the quicker than normal time. Settled into a pattern of struggling on the hills (6ft ankle weights being attached) and feeling sprightly on the flat and downhills. Beautiful morning for running - cool, sunny and no wind.

My mind was wandering most of the way trying to decide on goals for the rest of the season. I reckon they are:

1. City to Surf
2. Lowering my 10km PB - probably North Head in May or September.
3. SMH Half
4. Lowering my 5km Road PB - hopefully end of this month.

JPMorgan in November is a little too far away at this point but that will become the priority after City to Surf.

Pain

3km jog + 6km Pain + 1km jog = 10km.

Didn't push it at Pain today - hung off the back of group 1 (led by Scott again in 24 minutes) with Ray and Tim Cradock chatting about 6ft and Tim's race plans. Good to see him back in full training in earnest again. Legs felt pretty good - a little stiff beforehand but much looser for having done the session.

Ran the long rep in 2:00 feeling pretty strong and with a bit of a headwind. Everything seems so short compared to Saturday...

Six Foot Track

I was still queueing for the toilets when the first wave gun fired, so had a very nervous 5 minutes before our wave was to go. Just managed in time, joining the rear of the second wave as I didn't want to be involved in any mad rush down the steep first section. I thought this was the most dangerous section of the course - large loose stones, lots of people around so your visibility is very short and most people shooting off too quick. Was pleased to get to the stairs where we had to stop for short while before gently making my way down. Dennis Wylie had stopped half way down, suffering from what he described as "arse cramps". Their weren't as many steps as I had imagined, and soon found myself in fantastic running country.

Took it very easy to Cox's, deliberately slowing myself down. Had two toilet stops in the first hour which is ridiculous given I would never normally do so on an hour run, but may have something to do with all the liquids I was taking on at each aid station. As I got to Megalong Road I started to stretch it out a bit but got caught in traffic on the technical section in the 2-3kms before Coxs which slowed me down again. Waded through Cox's river which was fun but not so getting the shoes sandy on the other side doubling their weight. Passed over the mats in 1:22 and started the hills in earnest. Ran most of them up to Mini Mini - walking (but with a lengthy stride) only the very steep sections. Went past Uncle Dave and Blue Dog on this section and was surprised at how quickly Mini Mini came up. Then headed up to Pluvi where I was walking a little bit more and again was surprised at how quickly it cam around. Took on a load of fluids and snakes at the top and felt great to be running on a flattish section starting Black Range.

The start of Black Range was probably my most encouraging section as I was starting to overtake first wave runners who appeared to have slowed down considerably. I worked out that if I averaged 5:00/km until the finish I'd be around 4 hours so just tried to keep the legs rolling over and churn out the kms. This worked until about the 31-32km mark where I was increasingly looking out for guidance as to how far there was to go. There were fewer people on the track here to so I wasn't overtaking so many. By 35km I was starting to struggle. Caught a chap I worked out was called John Hill (organises the High 5 products?) by the shouts he was getting but from here any slight incline was getting harder and harder to negotiate. I was desperately waiting for Caves Road, knowing that was around 37km and I'd only have 8km to go. The two hills before Caves Road did it for me - walked them slowly and really struggled to get any pace in the legs after that. John Hill (appropriately enough) was overtaking me on the uphills and I'd catch him again on the flat/downhills. Crossed Caves Road and briefly the spirits lifted but, to be honest, from then on I was just hanging on - walking even only slight inclines. Realised that you can make up huge amounts of time if you can finish this race strongly.

The sounds of the announcers voice at about the 43km was just fantastic. Pushed down the steep section to Jenolan Caves where others were starting to cramp up (overtook John Hills for the last time here) and gave it one final burst leading into the finish line. Felt a bit emotional at this point (obviously the feminine side comes out in times of extreme fatigue) and could barely manage a word to Kirst, Dad and the kids. But was surprised and pretty pleased with the time (4:12:35).

Amazing run by Fats. I hope he never beats me by 50 minutes in a race again. Great run by MPH too - I was half expecting to catch him along Black Range but he put time on me over that section. Chris also ran really well (4:04) given the interruptions in his training in the last 6 weeks. If anyone deserves to go sub-4 it's him.

Note for next year - if trying to beat 4 hours, take it a little quicker to Cox's (1:15 I reckon), about the same up the hills and try and finish strong. This may require training runs of more than 30km rather than stepping into the unknown shortly after Pluvi.

Run home the hard way

Plan was to run home but spoke to Beaky in the afternoon and planned a session he described as "2kms at marathon pace, jog, another 2kms at marathon pace, jog, then 1km at marathon pace". All sounded fine until I realised his marathon pace is my 10km pace.

Took my usual route with added bits. Mostly stayed with him on the fast spells but was getting lactic build up towards the end of each. He peeled off at Parriwi Road and from then I could take it easy.

Great taper for 6ft! 14km in total.

Pain

4km jog then 6km Pain then 1km warmdown: 11km.

We let Scott and one other go ahead for Pain and ran it ourselves more sensibly. Didn't get a split for the long rep (Ray said approx 1:59 for him so about 1:57/8 for me) or for the whole thing. Certainly felt easier towards the end without pushing all the way at Scott's usual pace. Durante was strong over the last 4 reps having eased off on the long one.

Sunday from home

23km North Head and Balgowlah Heights route. Ran in the midday sun on a very hot (31C) and humid day. Legs were rolling over fine to start with so just went with the flow which meant too fast. Hit the stone arch in 46:45 and realised I'd taken it too quickly, from then on I really struggled, plodding along at the pace I intend to run 6ft track in next week.

Stopped at every bubbler but was still parched. Reached reef beach and decided to go in for a swim which was fantastic. Haven't felt so relieved. Picked up a bit after that and finished in 1:39:16. Pretty respectable in the heat but am knackered now and need a sleep.

Striders 10km Homebush

9th place in 34:31. Not sure why the time was so slow - no wind but it was very humid. My vest and shorts were drenched in sweat at the end. Disappointed with the time but not so much with the position - everyone seemed to struggle.

Had originally planned to set off at 34 minute pace with Keith Bateman. Didn't want to push it too much to start with after struggling at 3km at Lane Cove last time out but in retrospect I think I took it too easy early on. Tim Ashby had about 20 seconds on me by 3km. Ran most of the first 5km with Guy Doulman. Ray (who was only doing 5km) came past at about 4km chatting as usual - I tried to mutter some reply but was not making any sense in between gasping for breaths.

Time at 5km was 17:03 so tried to push it from there. Gradually reeled in Damian Tancred by the top of the hill between 6 and 7km and then Jake Shaw(?) going around the circular gravel path between 8 and 9km. Could see that I was catching Tim but ran out of time in the end.

2km warm up and warm down - 14km in total.

Recovery jog

Very easy 8km to Darling Point and back. 35:08.

Hickson Road

Big crowd there today - Ray, Phil Woods, Richard High, Pete Walker, Michael Durante, Christian Ellis, Bill and Dave Le Banh. Very consistent session (the usual 5x1.2km with 2 minute gap) went:

3:40; 3:34; 3:39; 3:37; 3:39

Richard pushed the first which is why it was quicker than normal. Chasing down Ray on the next three and then Phil Woods on the last. Easily the quickest aggregate time as first time all have been 3:40 or under. (Actually, just checked this point and I did a couple in November all 3:40 or under (one with aggregate time quicker too) when I was peaking for JPM. So won't expect anything special on Saturday morning.)

Jog there and back made 10km all up.

Struggled in

14km run into work. Beautiful morning but really struggled on the hills following yesterday's session and not helped by carrying a backpack with my workshoes in. Felt fine on the flat and downhills, dreaming of easy races and smashing PBs. Then I'd hit a little hill.

27:53 at Spit Junction and 59:00 all up so slow second half even though felt more comfortable in that section.

Pain plus some

Decided to bulk up Pain in the Domain by jogging 6km beforehand. Bumped into Ray and ran with him for most of it, chatting about races etc. Scot led Group 1 at the usual breakneck pace. Could feel the extra 6km in my legs most of the way around but was pleased to still manage 1:57 on the long rep - reeling in Durante but a good 3 seconds behind Dave.

27 minutes jog plus 24:40 for Pain plus 1km jog = 13km.

Recovering

Rest. Too tired and sore throat.

Weekend summary

Sunday

30km Mosman Reversed STaR. Lovely run in cool conditions. Steady all the way - about 2 hours 32 mins.

Saturday

8km in about 33:30. Ran to Ken and Emmas for a party taking in a route along the Manly-Spit walk.

Friday filler

14km run to work. Started out very sore and tired after yesterday's intervals but gradually worked my way into it finishing quite quickly across the bridge.

28:10 at Spit Junction, 58:34 all up.

Hickson Road

Hot and humid with a slight breeze (which always seemed to be against us) for the reps today. The usual 5 x 1.2km with a strict 2 minute interval (often 1:45 by my watch). Only Ray Wareham, Phil Dove and Phil Woods there today. The reps went:

3:44; 3:37; 3:35; 3:39; 3:37

A little more consistent than last week with no blowout on the 4th rep.

10km all up.

Nothing much

Regulation run home. 14km, 30:25 at the Toyota Garage and 57:51 all up. Slight headwind, felt comfortable, glad to be recovering from the bug.

Strange Pain

Very different Pain as the QM2 was in town, the moonlight cinema was being taken down and the Domain was packed. As a result, we improvised with a longer course - the long rep being from the path near the Opera House gate to the glass pyramid. Felt rotten to start with, tried to sprint the rep from Lady Macquarie's chair but gradually got into it during and then after the long rep. Finished the last two reps feeling quite strong which was encouraging.

8km in total.

Woe is me

Rest. Feeling lethargic and listless, and with a strange aversion to milk. As a result, haven't had a coffee all day. Which is only adding to my problems. Cheered myself up briefly by booking accommodation in Blackheath over 6ft Track weekend, so I've fully committed myself now. How hard can it be?

Mystery bug

Sunday

11km run around North Manly, Harbord, Brookvale, Curl Curl and Queenscliff - about 48 minutes. Planned not to run a long one due to JJ's party the night before. Good job, as once again, felt listless and struggled the whole way. Started to feel under the weather following the run - slight chill and dodgy stomach.

Pretty disappointing 3 days.

Saturday

Manly 8km route - 31:34. Felt a struggle the whole way. Started to feel a little ill following the run.

Friday

Rest. Hangover.

Hickson Road

Reps with Ray Wareham, Tim Cradock, Phil Dove, Dicky Palmer and Sean. Usual format, although the rests are getting shorter due to staging staggered starts after the first rep. They went:

3:44; 3:36; 3:36; 3:45; 3:34

Funny session. The reason for the discrepancy is having someone to run with or chase. First rep I was on my own. 4th rep everyone took off after only about 1:20 rest. I was so tired I insisted on my (almost) 2 minute recovery and was too far back to make any headway into catching anyone. Ran the last one with Phil until half way then pushed on which is why it was so quick.

10km all up.

So where are all my cards?

Easy 14km run into work. Very stiff and sore to begin with, so took it very easy - deliberately slowing down through Balgowlah and along Military Road. 27:45 at Spit Junction and 58:20 all up.

Pain

Pain in the Domain. 24:09 all up (it's getting ridiculous) and 1:57 for the long rep. Felt full of running again throughout. Really pushed the long rep in trying to stay with Dave (who again ran 1:55) and still felt strong. Pleasing session.

Short warm down afterwards for 7km all up.

Wild Monday

14km run home from work. Full of running to start with when I couldn't help but go quickly - 29:30 at Toyota Garage. Slowed down in the second half particularly on the hills when the backpack with shoes in started to weigh me down. 56:05 all up. Great weather - cool, plenty of rain and a mostly following wind.

For any family members that have dropped in by accident, here's a photo of the birthday boy. He's lost out to his siblings in recent posts.

Usual Sunday

North Head/Balgowlah Sunday route. About 24 km in 1:38:10. Felt easy to start with and was running quite quickly - 46:40 at the Stone Arch. Slowed down in the second half but felt comfortable at the end - probably the result of longer Sunday runs over the past 2 weeks.

Mentally tough

Punished myself for missing yesterday's interval session with intervals by myself around Farm Cove; 5x900m with 2 minutes recovery. They went:

2:45; 2:50; 2:49; 2:48; 2;47

Paid the price for the first one being so quick by struggling from then on to match it. Southerly wind made the 2nd and 4th reps harder.

10km all up.

Thwarted!

Enforced rest. Planned on the Hickson Road reps but delayed conference call put paid to those and too much work to fit a run in. Grrr. Will now have to fit intervals in tomorrow by myself.....

Yawnsville

14km in about 59 minutes. First 10km with Beaky over the bridge to the Greenwood and around via Luna Park and finishing with a loop around the Opera House and Domain. Nice and easy at talking pace.

Pain

Led by Scot again and fast again - 24:55.
Felt heavy legged all the way still suffering from the weekend. 1:59 for the long rep - pleased in that I was catching Dave in the final 100m so the strength is there but still about 4 seconds behind him.
7km all up.

Recovery run

Easy 10km with Beaky at lunchtime in approximately 43 minutes. To Darling Point and back but adding avoiding the steps on the way out and adding distance in the park at Rushcutters Bay. Started a little sore from the weekend's exertions but finished feeling much better.

Dee Why Dash

30km over the Dee Why Dash. About 2:26 in total not stopping the watch for any water stops. Felt a bit more tired to start with than last week as a result of yesterday's race. Gradually got into it and was feeling very comfortable when Ray turned off at 20km. Jaap, Jonathan, Fats and myself then picked up the pace with Fats pushing on from Queenscliff. Very tired at the end as a result of the faster pace over the final 10km.

Thought I'd post a picture of Charlie to show how big he's becoming....

Sydney Striders - Lane Cove 10km

34:06

Slightly disappointed not to dip under 34 as it was all set up for me. But pleased to be quicker than November and not too bad considering it's been a heavy week.

Set off with Tim Ashby and Fats and ran with them both for the first 3km. Then had my usual tough patch between 3 and 5km where Tim pulled ahead by about 15 seconds. Fats had dropped back, but Andrew Tuckey came past at 4km and started to close on Tim. From the hill before the turn around I had been caught by Jared Poppett who ran I ran with until about 8km - both of us taking the turn to lead in equal part. He then dropped me on the final hill and pushed on to dip under 34.

Great crowd (355 finishers). Did a warm down with Richard Mullaney who took the first 5km easy then pushed the second.

14km all up for a 89km week.

Return to Hickson Road

Another session of Hickson Road reps - 5x1.2km with 2 minute rest. Really good crowd today - Ray Wareham, Chris Graham, the 3 Richards (High, Palmer and Mullaney), Dave Le Banh and his mate Sean. My intention wasn't to push it too hard with Saturday morning's race in the back of my mind. That was the intention. Times went:

3:36; 3:34; 3:35; 3:39; 3:54.

The reason for them being so quick was Richard Mullaney's new found form. He pushed them all. I just kept in front for the first four but was tiring on the fourth so decided just to run through the final rep. Will be very interesting to see how Richard High and Richard Mullaney run on Saturday. Richard High seemed to be keeping something in reserve.

Landmark day for Bec

Bec's first day at school. She seemed to handle it much better than her parents - leading the charge and telling us where to go. Will put a couple of photo's of her in her uniform when I get home.

14km run into work. Run at about 11am due to seeing Bec off to school. Felt much more relaxed and supple maybe as a result of the later start. It reflected in the times - 26:57 at Spit Junction and 57:32 all up. Very easy run though not puffing at any stage.

Pain in the Domain

Rocked up to Pain still feeling the effects of the last 2 days running so wasn't expecting too much. Also pretty hot and I only had my thick t-shirt to wear (plus shorts, socks and shoes of course). Pushed all the reps as usual and was very pleased with a 1:58 for the long rep. I was chasing MBL Dave all the way - felt strongest over the final 100 metres. He ran a 1:55 so is obviously in very good form. I suggested he come to Lane Cove on Saturday for the 10km race.

Particularly pleased with the 1:58 as the total time was a very quick 25:10 - 30 seconds quicker than ever before.

Backing up

Monday

14km run home from work. Felt great stretching the legs after yesterday's slower run. Was dreaming about breaking PB's, sprint finishes to races and stepping up a level - then looked at my watch and realised the time was very average. Felt easy though, breathing easily at the end.

30:30 at Toyota Garage and 58:32 all up.

Middle Harbour Picnic

Perfect day for running - clear, sunny and cool. Ran 30kms (furthest ever) with the Striders Star starting and finishing at Roseville Chase. Fantastic run taken at a nice easy pace. About 2:20 all up.

Australia Day

Saturday

Rest.

Friday

Very easy jog to Long Reef in 34:42.

The dreaded Hickson Road

Usual reps of 5 x 1.2km with 2 minute rest. Richard P, Peter W and Darren Q turned up but were only doing 3 and taking them easy with races over the next few days. So I was on my own for the first and final 2 reps. Which was apparent from my times:

3:47; 3:35; 3:39; 3:40; 3:43.

Very pleased with the second and third reps where I was chasing down the other 3 lads and the third in particular which Darren pushed me on.

10km in total.

There's always something....

...to make things uncomfortable. 14km run into work. Very easy pace. Cool conditions, no wind and slight drizzle would have made for a very pleasant run but I picked too much nail off my big toe last night and the rest of the nail seems now to be in-growing. From Spit Juntion onwards, any downhill section was very painful.

28:06 at Spit Junction, 59:17 all up. I may be struggling in my speed sessions but keeping a steady pace in these longer runs is becoming much easier.

Pain in the Domain

Big crowd today to help push things along in hot conditions. Keith Bateman turned up, along with Durante and Dave from MBL. Led out far too quickly again, but that didn't slow down the reps. Pushed all of the initial ones, and just failed to catch Dave on the Farm Cove rep for a 1:59. 25:42 all up - second fastest ever in hot conditions. Struggled over the final two reps.

7km all up including the warm down.

Warm but breezy

Head out at lunchtime for the Balls Head loop as the weather looked so nice out of the window this morning. Felt quite light on my feet which was encouraging after the long run yesterday. 26:35 at the water stop at Balls Head and 56:57 all up for the 14km. Trying to take these longer runs easier at the moment so save my energy for the fast sessions.

Longer stuff again

Sunday

Long North Head route. Quite warm but lovely conditions really. Took it very easy to start with (although I didn't necessarily intend to). 48 minutes at the stone arch. Was embarassed by the slow time so picked it up in the second half. Felt strong right through to the end so was pleased with that. 23km in 1:38:41.

Saturday

Rest. Rebecca's b'day party. Was knackered.

Sunny, warm, bit of breeze

Easy 8km to Darling Point and back with Pete to see if we could see the flipped Maserati on Bilyard Ave. No such luck, not even any pools of shattered glass. They tidy up after themselves thoroughly in those parts.

Very gentle run feeling a little tired after yesterday's session. Brings up 70km for the week which is a good return to training.

Hickson Road

5x1.2km reps along Hickson Road with strict 2 min rests.

Not much good to say about this session other than:

(a) I did it.
(b) I'm not injured.
(c) They didn't get slower.

3:48, 3:44, 3:45, 3:46, 3:43.

That is, about 7 seconds slower per rep than at my peak in November. Which suggests I'm about a minute down on my 10km times. Must have been some wind on the return reps given the times but didn't feel much out there.

In fairness, I took the first couple easily worrying about whether I would hold up for the whole session, and it was only me and Chris out there, with me chasing Chris after giving him approx. 15 seconds per rep so most were by myself. Dave and Darren Quarrel joined in the last rep - Darren seems keen to join us next week. Where hopefully I'll be quicker.

10km all up with jog there and back.

Titles are becoming tedious

14km run into work. No watch so no time but took it very easy and felt comfortable all the way as a result. About 25C with little wind.

Back to Pain

Pain in the Domain plus warmdown. About 7km. 26:04 all up but no individual split on the Farm Cove rep. Led out far too quickly such that there was little difference between the reps and the jogs in between. Met Serge for the first time who is coming back from injury and pushed the reps up until the Farm Cove rep.

First session I've felt good in for a long time so very pleasing. Don't think the Farm Cove rep was under 2 mins as the final few reps felt too comfortable.

Back to work

Sunday

Short North Head route (16km) ran in the mid-afternoon heat. Too hot, too jet-lagged and too-unfit to be comfortable. Really struggled from half-way onwards but pleased to have finished my longest run in over 3 weeks.

Monday

Darling Point standard route (8km) run at 4pm. Still struggling with the stiff achilles' despite plenty of stretching. Fairly uneventful run. Not too fast, not too slow but not too comfortable.

Back home

Wednesday

5 miles on the treadmill in Miami. 29:27. Can't run on a treadmill without pushing it.

Friday

Arrived home at around noon and ran a very easy 5km late afternoon.

Saturday

Manly route, late afternoon. No watch (still broken from Cartegena) but fairly brisk with a following wind most of the way.

Just in case anyone reads this, here are a few photos from Colombia....

Letter from Cartagena

Have spent our time equally between Geoff´s hotel in Cartagena old town and his beach house 40km up the road. On the running front, I´ve managed a 30 minute run each morning other than 3 days off. It´s very hot (30 degrees by the time I head out at 7.30am) but most of the running has been on the beach so no hills. Nothing too slow but just trying not to lose too much fitness before returning to proper training next week.

The holiday has been fantastic. Colombia has renewed my interest in travelling. The people are fascinating. Looking forward to the bullfight tomorrow for which we managed to grab some tickets....

Just before Colombia...

Friday

8km route to Darling Point and back with detour due to bridge works. 15:39 at Darling Point, 33:04 all up. Felt great - full of running and so a quick time.

Thursday

14km run to work. 27:40 at Spit Junction and 58:21 all up. Struggled all the way. Very lethargic over first 5 kms.

Wednesday

8km run home stopping at the Toyota Garage. 30:04. Pretty non-descript.

Back into action

Pain in the Domain. 27:00. Couldn't get a split for the long rep as I was calling the intervals. It wasn't quick though, windy and I was struggling following time off and a tight chest recovering from the cold. About 3m behind Durante who was very strong throughout - he's really improved recently. Very wheezy at end of Farm Cove rep.

7km all up.

Wednesday 13th - Monday 18th - rest. Time off with bad cold and excessive Christmas party celebrating.

Ruby Tuesday

14km run into work. Tired backing up from last night but still with a little bit of bounce and not as bad as the last time I did over 60kms in 4 days. 28:00 at Spit Junction and 58:18 all up.

(Tell me why) I don't like Mondays

14km run home. Electrical storm so ran for my life. Following wind all the way but also felt great. As a result, 30:00 at Toyota Garage and 55:24 all up (a new PB).

http://www.gmap-pedometer.com/?r=572381

Sunday Morning

Sunday

Manly long run. 23km in 1:38:04. 46:10 at the stone arch. Felt as though I was really pushing along - faster than recent Sunday runs. Not sure how I ever ran 1:34 for this course. Weather great.

Saturday

Manly route plus Shelly plus Campbell Parade. 11-12km in 46:08. Good pace.

Warm, Northerly wind, beautiful

Ran 14km Balls Head loop with Dylan. Very easy and enjoyable as a result. 60:12 all up. Here's the G-Map link for anyone who might be reading this....

http://www.gmap-pedometer.com/?r=574998

Warm, slight breeze

Tuesday

Pain in the Domain. Pushed all the reps in trying to win each one but easier than usual without Ray, Durante or Macquarie Dave. 1:59 for the long rep by myslef. 27:30 all up. Strong over last 4.

7km all up.

No wind, low 20's, perfect

Weather was so nice I headed out over lunch for the 14km Balls Head Reserve loop. 26:10 at Balls Head and 56:14 all up. Had to wear my old Kayano's as I forgot my trainers. Lovely run, really into the rhythm.

Boogaloo Blue

Sunday

23km with Tim Cradock. Met at Spit Bridge, ran to Manly along Spit Manly walk, then to Queenscliff, along Balgowlah Road, up side of Burnt Bridge Creek deviation and back hom. 1:42:04. Very pleasant easy run.

Saturday

8km Manly Route. Put in some fast patches which must have madeup for the dlow patches as I ran 29:34.

Hot, not humid, slight wind

8km to Darling Point and back. Detour at Rushcutters Bay due to the footbridge being repaired. 15:30 at Darling Point, 33:19 all up. Felt terrible, stomach pains (Xmas lunch and lots of drink yesterday) back pains and sweating profusely. Pleased to get it over and done with.

Peter Beardsley

Tuesday

Pain in the Domain. Took it easy as I'm still recovering from the virus over the weekend. Started to push the reps harder in the second half - stayed with Durante for the 709m rep until the second mosaic and then eased off. He ran around 1:55. Finished with plenty in the tank. 27:27 in total.

7km all up.

Monday

Rest. Feeling pretty rotten having picked up a virus which took hold shortly after Sunday's run. Very lethargic and sorry for myself.

Sunday Morning

24km at 6.45am. Met up with Richard High at South Curly and ran to Long Reef. He tweaked a hamstring climbing up to Long Reef so peeled off on the way back. I continued on to South Steyne and then home via Manly Wharf. Stiff headwind travelling South slowed the run down considerably.
Few beers and glasses of wine the night before meant it was never very comfortable. Time 1:44:03.

Chris Waddle

8km run on Manly route early in the morning. Very tired and lethargic. 32:55.

Paul Gascoigne

OK, struggling with titles now.

14km run home from work. Very tired legs and a struggle almost all the way. 31:15 at Toyota Garage and 58:51 all up.

Kevin Forster

Had to Google previous winners of the Blaydon Race in order to insert today's title.

Hickson Road intervals with Richard H, Richard P, Richard Mullaney, Ray and Phil Dove. 5X1.2km (approx) with strict 2 minute rest. Splits went:
3:40
3:39
3:38
3:39
3:36
Very pleased with the session. Richard H and Phil were pushing the first 3 then dropped back on the last 2. Return intervals slower than normal as there was a bit of a headwind.

10km all up.

Ian Hudspith

Run into work. 14km. Hot (28C at 8am) so took it very easy. Suffered only towards the end as a result of the heat. 27:56 at Spit Junction and 58:49 all up so must have picked it up slightly in the second half.

Sean Cundy

Tuesday

Pain in the Domain. Hot and humid conditions so energy sapping in the second half. Felt very good all the way around though - 1:57 for the long rep out in front after holding off the MBL bloke. Ray and Durante suffering from tough sessions yesterday. Struggled up the steps but then pulled it together for the last 4 reps.

27:30 all up. 7km in total.

Monday

Rest. Been afew too many of those recently. But suffering after long session yesterday.

Mark Hudspith

Barrenjoey Bash STaR. Turned off at Palm Beach and ran back directly by myself, so very easy to start out with and quite tough over the last 40 minutes trying to get home before Kirsten got worried. 2:06 for about 27km.

Mike McLeod

State Relays at Homebush. 1500m - second leg. Ran 4:19 by myself. Sparkie started off with a 4:17, Ray followed me with a 4:18 and then Keith finished up with a 4:20 - 17:14 in total which was a new 160 yrs+ NSW State Record for 4x1500m (I'm not sure who keeps these records).

Sparkie handed over about 150m clear so it was just a time trial in admittedly very good conditions. I think I ran 69, 70, 72, 48, although that last 300m sounds a bit quick. Felt great all the way and had plenty in reserve on the final lap in mustering a sprint. I'm now quite keen to run a competitive 1500m to see what I could lower the PB to.

About 5km all up.

Cristina Boxer

8km to Darling Point and back. 14:30 at the point, 30:52 all up. Put in a couple of fast spells to stretch the legs. Quick time and felt great. Given how I felt yesterday, it was probably in my interests that the race did not take place. I think I was struggling from 2 days of nervous stress.

Looking forward to the 1500m relay tomorrow. I've bought myself a new pair of spikes. Just a little worried about how fast it is going to be and my tolerane to lactic build up. Still, I'll just give it my best shot.

Brendan bloody Foster

Thursday

JPMorgan race cancelled again due to the weather. Fast 4km towards home to release some pent up frustration.

Wednesday

JPMorgan race cancelled. Easy 8km in the evening with Beaky moaning about the situation.

Tuesday

Rest.

Monday

Rest.

David Sharpe

Sunday

About 25km in approx 1:45:00. Ran to Clontarf to join the North Head STaR but was a little late and so spent the first hour trying to catch up the 6:20am group. Eventually crossed paths on the return from North Head.I then ran with them until Kenneth Road - Glenn, Fats and I running together. Very enjoyable doing a Sunday run with others.

Saturday

Very easy 8km running around and about picking up the food shopping.

Paul Cuskin

14km run home. 30:25 at the Toyota Garage at Spit Junction and 56:53 all up. Lovely weather and very enjoyable.

Brian Rushforth

Thursday

Hickson Road intervals with Tim, Chris and Peter - 5 with strict 2 minute recovery. Felt great, particularly the first 2 which were very comfortable. Times went:

3:40; 3:35; 3:36; 3:39; 3:33

Only the fourth was slightly disappointing. Little bit of a headwind but in truth I was saving myself for the final rep. The 3th and 5th are rep PBs. Tim took off on the final rep so it was made a lot easier in just trying to stick to his shoulder.

10km all up.

Wednesday

Rest.

Charlie Spedding

Pain in the Domain.
Great session - pushed all the reps but still ran 1:56 for the long rep. Only finished 3rd though behind Ray and Michael.

Steve Cram

12km easy in 52:12. To Darling Point (16:30) and back with Robbo then around Mrs M's Chair and Opera House to the bollards, back and up to usual 10km finish. Just a jog. Met Richard High at Farm Cove and had a long chat about next week's race.

She's a sadist

Kicked out of bed at 6.15am by Kirsten and told that unlees I did the run then it wasn't going to happen. So after less than 5 hours sleep and large numbers of different sorts of wine at the partners dinner the night before, I headed out for 23km around North Head and Balgowlah Heights. Took it very easy. 47:10 at the stone arch turn and 1:39:18 in total. Feeling better now for taking it so easy - fewer aches and pains than usual.

Lane Cove 10km

Striders 10km race at Lane Cove. 34:14 for around 6th place. Just in front of Damien Tancred and Kanser - 26 seconds behind Tim Ashby who set a PB in 33:46.

Felt good the whole way around - took it easy on the hills by shortening the stride and tried to push the downhills and flat sections. Was coasting coming up to turn just after 5km when I heard a familiar Irish accent on my shoulder. Kanser's presence stirred me into a bit of action. Had hopes of trying to catch Tim but he was too strong over the final 3km. Good crowd turned up - Fats was in the 34's and Tim Cradock (suffering after a big week) finished in 34:56. Kanser finished in 34:20 which is a strong result given last week's marathon. He won't make it as easy for me next time.

Bit disappointed not to have broken 34 minutes but not overly concerned given it felt quite comfortable.

Sweat out the Hangover

Very easy 6km amble around the Domain, Botanical Gardens and Opera House sweating out last night's two bottles of red wine. 25:20. Looking for ward to tomorrow and just hoping I don't feel lethargic in the first few k's.

Thursday 2nd

Missed intervals with Ray and Tim becuase of work meetings. Headed out around 4pm for the 10km route to Darling Point and back around the Domain and mixed it up with some fast spells at random (about 5 or 6). 39:15 all up for the 10km. Faste on the way out than back. Felt stonger than yesterday so hope it's another days recovery before Sat morning.

Recovery Run

13km loop around Balls Head Reserve. Very slow and deliberately so. Having said that, felt so tired I'm not sure I could have managed anything more. Felt much better towards the end. 57:52 all up.

PITD

Pain in the Domain followed by 1km cool down. Good crowd in the fast pack including Ray, chap from Macquarie, another who pushed the long rep and Chris who (as always) pushed the reps in the second half.

1:56 for the long rep but stopped the watch slightly short due to being crowded at the gate. Probably closer to 1:57. Very pleased as I was by myself nearly all the way - letting the chap from MBL and A.N.Other pull ahead before the first mosaic before I started to pull them in following the second mosaic. Also assisted by a following wind in the 1st third - against towards the end. Pushed all the other reps hard. 27:00 in total.

7km all up.

Easy Monday

12km in the early evening to Centennial Park and around a bit and then back. Ran with Beaky at talking pace. Just over 48 minutes. Felt fine, calves a bit stiff.

Beautiful Sunday

23km long Sunday run around North Head and Balgowlah Heights. Felt great for the first 16km - running very easily yet still 45:52 at the stone arch corner heading down to Little Collins Beach. Struggled from Fairlight path onwards and took it easy through Balgowlah Heights as a number of aches and pains were starting to surface. Finished in 1:36:43.

Strange intervals

Saturday

Plans to run the CR 5km challenge went up in smoke after Billy woke me up in the middle of the night. Slept in instead. Headed out around 5pm for intervals along Manly beach from Manly Surf Club to Queenscliff Surf Club - 3 x 1 mile with strict 2 minute recovery. Times went:

5:00; 5:34; 4:56

Almost gave up into the second rep as it was a farce. I had barely noticed the tailwind on the first rep, but on the second I felt as though I was jogging and bent double. Knew that I'd be disappointed with myself if I gave up so struggled on expecting something around 6 minutes. Was quite pleased with 5:34 but in truth the second half was more sheltered. Just blasted the third.

10km all up.

Friday

3km very easy either side of an Easy Tiger massage.

Super Session

Every now and then things just go right in a session. This was one of those days. Rocked up not knowing who was going to turn up but we ended up with a decent crowd being myself, Tim, Ray and two of Ray's mates.

Intervals session was 5 x 1.2km along Hickson Road with strict 2 minute recovery. The intervals went:

3:44; 3:33; 3:43; 3:36; 3:39

On average, that's about 3-4 seconds per rep faster than I've done before. Ray held back on the first and then got very competitive with Tim and I on the second leading to the ridiculous time. Tim was competitive throughout, holding back for the first three-quarters of each rep and then always coming onto my shoulder on the last quarter. Was especially pleased with the final rep where I even managed a pathetic Highnam sprint over the last 50 metres.

10km all up for the best session I've run this year.

Getting tired

14km run into work. 26:36 at Spit Junction, 57:16 all up. Struggled towards the end feeling very tired - probably as only 14 hours rest from yesterday's interval session. Surprised at the time at Spit Junction as I seemed to struggle up Parriwi Road.
Plenty of stretching afterwards - slightly sore hip flexor.

Worse than Pain

Intervals - 5 x 900m gate to gate around Farm Cove with strict 2 min recovery.

2:52; 2:46; 2:50; 2:47; 2:50.

Missed Pain in the Domain due to a last minute conference call. So punished myself by having to do intervals alone. The doubt demons were out in force, particularly after the first rep where it took me a good 20 seconds staring at my analogue watch to realise I was over 2:50 and not under. They then resurfaced after the second rep telling me I couldn't possibly maintain that pace and I was going to crumble. But there's something character building in intervals alone. In truth, the session was all about the wind - a real truggle into it on reps 1, 3 and 5 and a pleasure on the others. Pleased with the effort put in on the last as I was determined not to drop off in the last two reps as last time.

10km all up.

Proper training starts from here...

Monday

14km running into work. Felt very easy from the word go which is no doubt as a result of 10 days rest or very easy training. 26:40 at Spit Junction, 56:26 into work. Pleased with the pace as I didn't feel as though I was pushing too hard. Felt strong all the way up Parriwi Road. Only concern is my left hip flexor is sore again but physio at lunchtime today.

Sunday

Rest. Ben's buck's night the night before. Walking into Manly was about as much as I could manage.

Rebuilding

Saturday

Easy 8km at 6.30am. Very slow to start with, quick stretch along Manly Beach (5:30 for the mile finishing very quickly) and 30:55 all up.

Friday

Easy 8km running from work to Spit Junction. 30:07. Picked up the speed in the second half and finished feeling great.

Running again!

First run back after a week off with a back problem. Easy 8km. Ran down to Hickson Road and joined Ray, Tim, Peter, Richard and Phil Dove for intervals. I just strided 4 of them without putting too much effort in. Plenty of stretching before and after - particularly of the hip flexors which appears to be the root of my back problem. Back felt stiff towards the end but not painful as it has been.

Fixing the problem

Friday, Saturday and Sunday - zip, nothing, nowt. Tried to run Friday and Sunday but both times gave up after 1km in pain with the back. Went to see Tara Lal today and it appears as though it's related to the groin strain I picked up (falling off a nightclub dancefloor) in New York.

Massage with Easy Tiger tomorrow morning and back to see Tara on Wednesday. Hope to be back in action by Thursday to limit the time off to one week.

Injured again

Tried to run home but only got as far as Circular Quay before the pain in my back was too much. Better to rest now rather than aggravate it further.

Back to Intervals

Met up with Chris Graham for intervals at lunchtime along Hickson Road. 5 x 1.2km (ish) with a strict 2 minute recovery. 3:45, 3:40, 3:45, 3:45, 3:50. Second and fourth intervals are supposed to be about 5 seconds quicker as they take the inside edge of the big corner. So 4th and 5th intervals were 5 seconds down on usual. Pleasde with the consistency of the first three. Was initially disappointed with the last two but was clearly affected by fatigue over the events of the past week and the heat didn't help.

Jog there and back. 10km all up. Jog back very painful as I seem to have pulled a muscle in my back trying to sleep in airline seats.

News from New York

Thursday 5th

Rest. Flight to New York.

Friday 6th

9km easy getting lost in Central Park. About 40 minutes.

Saturday 7th

JPMorgan Chase Corporate Challenge Championship Race. Finished 19th in 18:03. Started very quickly and was suffering around 1km. Then just tried to focus to maintain my place. Started to feel stronger between 4-5km but the legs were really hurting in the sprint finish. Chuffed to bits with the time - about 20 seconds faster than I was expecting. Just vaguely disappointed not to have cracked 18 minutes. Pete finished in 17:16 (exactly the same time difference between us as at Sydney last November) after running with the leaders early on.

Sunday 8th

Beautiful day - did one loop of Central Park with Prue and then another by myself. About 23km in 1:38:52. Really struggled towards the end feeling the effects of yesterday's race (and the hangover).

Monday 9th

13km in about an hour running around Central Park with Peter and Dave from Telstra. Very sore legs.

Tuesday 10th

This day didn't exist. Crossed the Pacific Ocean and it was gone in an instant.

Wednesday 11th

Suddenly reality bites. Arrive at Sydney Airport at 7.40am, rush home, shower, into work and final leave work at 11:50pm. No time for a run. Probably a good thing as very, very tired from the last few days.

Starting to taper

Just an easy 10km at lunchtime. Out to Darling Point (15:15) and then back via Garden Island (faster tempo running) out around Lady Macquarie's Chair (another faster stretch) and finishing the short cut through the Botanical Gardens. 40:01 all up which is almost identical to last Friday. Quite warm by the end. Followed by stretching.
Looking forward to New York now. I'll be on the flight this time tomorrow...

Pain in the Domain

Head out to Pain in the Domain at lunchtime where I led the first and second groups combined. Good to catch up with Ray, Tim, Chris, Simon and a couple of the guys from Telstra who are heading to New York for the weekend. Quite a good session - pushed all the reps. Ray looks to be back in form pushing most of the reps too. He overtook me as usual in the last 100m of the 709m Farm Cove rep where I recorded 2:00. Pretty pleased as it was into a headwind for most of the way and was stopped in my tracks half way around by tourists. Felt as though I had strength in the legs to muster another effort when Ray came by.

Plenty of stretching and 1km warm down for 7km all up.

The male competitive streak

10-11km early this morning. Ran my usual 8km route but started along Griffiths Street to Condamine and through North Harbour Reserve and added a loop to Shelly Beach and back. Started out very easy and still a little sore from Saturday's race in the flats. About 6kms in on the way to Shelly Beach and ran past the Indian chap I often see on the Northern Beaches - very easy flowing runner who covers the gound quickly. Anyway, turned around at Shelly and tried to catch up to have a chat. He must have been about 40 seconds in front so I had to speed up a lot to do so. Eventually got within about 2 yeards by North Steyne whereuopon he realised I was catching and so sped up himself. It just so happened he was travelling back towards Fairlight as well so we had a ridiculous situation where both of us were running at pace about 5 yards apart! So was knackered by the time I got home and crawled up Suwarrow street.
41:35 all up.

When running's fun

Head out at 7am for an easy 17km. North Head circuit but going via Manly Lagoon rather than straight dowen to North Steyne. Slow to start with but gradually picked up the pace. Overtook an older chap just before Manly Hospital and then overtook him again on the way back from North Head (he didn't do the Fairfax walking track). We started chatting and turns it it is Dave Robinson - Sydney Strider over 60 runner. He was having an easy run before heading down to the Melbourne Marathon next weekend. We had a good chat - turns out he's an ex-sub 30 10km runner and 1:52 800m runner who grew up in Kenya running with Kip Keino. Completed over 100 marathons. Fascinating bloke who's only just got back into running in the last year after 15 years off. I'll catch up with him at the Striders 10km at Lane Cove.

Total time was 1:12:51 but took it easy whilst having a chat.