Short Sunday

Didn't have time for a long one so just 7.2km to the fields the other side of Campbell Parade, around twice and back. Averaging 4:37 (33 mins or so). Legs very tired after yesterday.

Centennial 4 x 2km

Sean's plan was to run them at 3:25 pace. Was hoping to get them all in under 6:40 after last week's session. We were running them off every 9.5 minutes so a longer rest in between compared to last week.

Felt great on the first going off quick and just feeling comfortable. Keith and Vlad came past so just tried to keep within a reasonable distance of them. This was how each rep went - I was basically about 6 seconds behind Vlad so used him as a marker. CT also joined in the last 2 having wandered acorss us on a run. Various others were doing shorter variations on the 4 x 2km theme. Reps went:

6:31
6:26
6:27
6:26

Garmin had it at 1.98km but still really chuffed with the times. Long warm up and down for 16km all up.

Easy new shoes

Very easy jog to the Sydney Running Center in Edgecliff, swapped for a new pair of Brooks Infiniti and ran back. About 5km.

Slingshot kms

Session was planned for Rushcutters, I was late and only planning on running an easy 13kms. Bumped into the boys (Todd, MC, new boy Mark, Rob, Dom) running back from Rushcutters though as it was being used for a cricket match. So followed them to Farm Cove where they ran Gate to Gates and I ran with them but then continued on with a jog while they had the 2 minute rests, hence the "slingshot". All good, average km times came down from 4:50's while jogging to 4:00's while doing the slingshots. 12.5kms all up in 54:40 (4:22's). Bit out of the ordinary but there you go.

Beautiful day again, perfect Autumn weather. Sydney at its best.

Wednesday Non-MLR

Only time for an hour today so headed out with Mike Race and Tim C around the Centennial route I did on Monday evening. Beautiful day for running. Just over an hour at an easy pace. Have got a sore throat so packing in the zinc.

HuRTS 5min reps

Eight of them. Normally like this session - each one feels fairly comfortable (you run them at Half Marathon pace) but you get this creeping fatigue during the last 4. However, having finished my long run only 15 hours earlier, the creeping fatigue set in half way through the first rep.

Ran variously with Clyde, Binfield and the Judge but Clyde and Binfield pushed on on reps 2 - 4 and Clyde alone did on reps 5, 6 and 8. I was pretty consistent running them all in 3:28-3:29 pace other than the first (3:34) and the last (3:25). Sunny but cooler again (25C) which makes a huge difference. Interesting that the total session works out at 12.01km in 50:30, 4:15 pace despite having 10.5 minutes of rest included. Shows how tough it is on the body.

Feeling guilty Long run

Friday too busy to run. Sat was Thurston's Bucks day. Sunday was recovery from Thurston's Bucks day. Monday should have been further recovery from Thurston's Bucks day, but felt too guilty missing my Sunday run so ran home after 6 hours of meetings this afternoon at work. Went via my Wednesday Centennial Route then along Cahill Expressway and back home. Lovely cool evening and no aches and pains after 3 days off. Picked up the pace the whole way to run 26.18km in 1:55:19 (4:24's) which ain't bad considering all the hills. Attacked the hills from the Cahill Expressway home. It's become a bit of a habit.

Some great results from Six Foot from Uncle Dave, Fats, Tim C and Tim Ashby (the latter beating my PB by 3 seconds). Tucks had a shocker. In fact, I'm beginning to question his mental strength for the big races. I'll be beating him soon. I've challenged him to an 800m after he declared he'd given up on long trail running and was going to stick to the track.

Bingle Single

Not sure why anyone expected anything else from a 22yr old Shire girl.

Great session today - 4 x 2km off a strict 2 minute rest. Much cooler conditions and I felt stronger as a result. Set off on the first rep with Ray and Fats behind - MC, Todd, Derek and others in a group behind us. Ran with Ray and Fats on the second rep with a following wind pushing us along. Alone again on the third and with Ray pushing all the way on the last. Times went:

6:53

6:45

6:43

6:25

Sean had me down to average 3:25s so was really pleased with the times. More pleased with how I felt - full of running today.

90kms for the week but may fit in another tomorrow given I'm likely not to be able to get out over the weekend.

Photo is of the Tiger going for a run with Australian 1500m record holder Sarah Jamieson yesterday. At least he told me he was going for a run.

Longer Wednesday

Headed out with MC, Indrajeet, Marty and Tim C towards Rose Bay. I cut short towards the end for about 17km at a very easy pace (4:50's). Crossed paths with LF Charlie doing Warrior on the Woolloomoolloo steps (he obviously chickened out of a proper run) but he was concentrating too hard to respond.

Hurts Progressive tempo

Actually, it's more like running halfway at steady tempo than turning and trying your best to get back. Ran with Ray, Clyde, Andy and Tim C with Ray and Clyde pulling ahead by 20m at the turn. Ray and Clyde came past strongly pretty soon after the turn and left Andy and I running together for the return. I struggled up the hills towards the end when Andy came past.

Very warm today (high 20's) but not so humid. Still feeling the weekend work in my legs. Averaged 4:00's on the way out and 3:40's on the way back (11.82kms in the 45mins for 3:48 average). Finished 30 seconds short of the Stone Gates.

Easy Monday

Had the day off work with Bec being ill so headed out in the early evening for a very easy 8km around Manly. Felt terrible for the first 2km but felt great by the end. Bumped into Richard Green half way around and had a chat - said he was nearly a minute slower on Sat than he was expecting.

Dehydration

Went out for my 2 hour run at 4pm after sweating all day in the humidity. Really didn't feel like it but forced myself out. Ran the same course up to Narrabeen as last week but went via Long Reef going behind the dunes on Dee Why beach rather than on the road. Felt great until 16km, running 4:10 - 4:20's feeling really relaxed, but then suddenly became dehydrated running back up the hill to Long Reef headland. From then I was hanging out for every bubbler. No matter how much I drank I still felt thirsty. Still do now, 2.5 hours later. Feeling pretty queasy too. Bec has a virus so hope I'm not in the early stages of that.

Held it together OK to run the 26km in 2:00:01. How's that for sticking to schedule?

Bring on Autumn.

Striders 10km North Head

Woke up to find no wind but a humid morning after all the recent rain - similar conditions to last months race. Jogged over to the start, but having moved it to the car park at the end of North Head is much further to jog there than it used to be. I realised this about half way there when I'd already started sweating quite a bit. Caught up with Ray beforehand for a jog and we were off.

CT, Jan-Willem and another chap shot off and I was next, wanting to make an aggressive start. Enda was alongside with Ray, Thien Vuong and another. Basically ran with them until the turn at 3km when Ray and Thien started to pull ahead on the drag back up after the Stone Arch. After 5km Wayne Bullcoh came past and I let him go aswell. Lost a lot of time in the middle of the race between 4km and 7km - just don't have the confidence at the moment to push on through. After the turn at the Stone Arch for the second time I decided it was time to put some effort in so concentrated on catching Wayne. Got into a good rythmn here and pushed on past him between 8 and 9km to finish strongly. 35:28 all up. Ray finished on 34:58. A bit disappointed but it's still a minute improvement from last month so I can't complain. Body feels fine now.

Sort of Mona Fartlek

Sean's session for today was 6 x 30s with a 30 second rest. HuRT Squad session was Mona Fartlek. So I ambled around the back of the HuRT Squad until Clyde caught up with me on the final 1 min stretch before the six 30's started. I then ran the 30s with him which fitted in perfectly. Bashed them out pretty hard and I was pleased to finish them.

Others there were Ray (taking it very easy before Sat morning), Andy, Luke and Dom. MC had got there early and assumed we'd already set off. At least that was his excuse.

Dave - Sat morning is the next Striders 10km up at North Head, my local.

Easy Wednesday

Just an easy 10km plus a few sprints at the end - first half with Mike Race. Weather cooler but clear. Looking forward to Autumn.

Tempo Run Home Again

Missed HuRTS with a meeting so decided on a tempo run home. Felt great from the word go after yesterday's rest day so pushed all the way. 14:30 at Ben Boyd, 26:52 at Toyota Garage and 50:21 all up after a 6:50 final 2km. Only 1:36 behind my PB set just before City to Surf in 2008. Hope I haven't overdone it before Saturday.

Sore Sunday

Schedule today was 26km in 2 hours. Woke early and set off at 6.15am feeling absolutely terrible. Really bad night's sleep due to the heat and humidity but also very tired after yesterday's session. It was a case of one foot infront of the other to start with, and even at 5km I thought I was never going to get myself out of it. I basically just ran up the coast to Narrabeen lagoon and back again. It took a push up Griffin Rd to Dee Why to get the heart pumping and breath some life into my legs. Km splits tell the story:

5:10, 5:00; 5:58; 4:42; 4:35; 4:39; 4:35; 4:29; 4:39; 4:21; 4:24; 4:25; 4:18; 4:23; 4:20; 4:12; 4:24; 4:20; 4:24; 4:26; 4:40; 4:22; 4:26; 6:17 (Freshwater beach and those bloody steps up over Queenscliff); 4:35; 4:22.

26.07km in 2:00:57 (4:38's). Achilles is sore for the first time in ages. Right hip flexor also tight.

Bumped into Richard High (second time in 2 days, he's stalking me) and Pete W.

Centennial 8km

Out with Sean's squad on a beautiful cool morning. Ground was very wet though which made things quite heavy underfoot particularly on the second loop. Warmed up with Keith and then did 8km tempo followed by 10 hills. Ran the first lap with Vlad who is recovering from illness and injury. He dropped off on the second so just tried to keep Sean within sights from then on. Laps went as follows:

6:55
7:10
7:14
7:08

28:27 all up (3:35's - exactly what I was told to do again). 9 seconds quicker than last September. Hills were fine.

Old Skool

Very easy 10km today with the old skool of HuRTS runners - MC, Ray, Springer and, wait for it, Serg. Headed around the new pedestrian path at Barangaroo which looks purpose built for HuRT Squad sessions. They've even got a blue line with a painted runner on it. Cooler again and light rain making for perfect running conditions.

84kms for the week. Hip, knee and achilles all great.

HuRTS Gate to Gates

Hangover. Very stiff legs from yesterday's core strength session. Only turned up hoping to bump into Indrajeet (work issue) and because the session (8 x 909m) was very similar to what Sean had planned for me (7 x 800m). Then started the session and felt surprisingly strong. Was running at the head of the front group consisting of me, Fast Charlie, Ray and the Judge. All the reps were run in around 2:52 (3:09 pace) other than the first and the last which were a bit slower - about 2:58. Ray and Charlie came past half way around the last rep and the elastic broke. I did 7 of them as per Sean's plan. Beautiful day. Cooler than recently but perfectly clear and a little headwind on the "out" legs.

Fitting it in

Missed HuRTS with another lunch so just ran home. Tried to pick up the pace a bit and attack the hills to make it tougher, but it was something a little less than a tempo. Bottom of Ben Boyd in 15:33, Toyota Garage in 28:33 and 53:34 all up after a 7:14 final 2km. Felt pretty good from top of Ben Boyd onwards. Still got some slight concerns about my hip. Not sore when running but aware of it when sitting down.

Late Sunday run

Photo of Bec in the Flags. The keen observer will notice me in the background.

Tonight was 22.67km easy run home in 1:43:51 - averaging 4:35's. Was going much slower until I reached Sydney Rd to start the loop around Manly when I decided I'd better speed up and get home before Kirst started to get worried.

State Carnival Weekend

Thursday night headed up to the Nippers NSW State Carnival. Had a fantastic weekend, capped off today with Bec making the final of the U8 Wade. She was going well in the middle of the pack until three-quarters of the way through when she swallowed a whole load of sea water and struggled home. Nonetheless, she made her parents very proud.

Struggled to fit in the runs, rested on Friday. Got out Saturday afternoon in the baking sun having spent the morning and early afternoon in it. Did what was on the program - 4 x 2km plus hills. Found a 2km loop around some ovals behind ourt hotel in Newcastle. Was very reluctant to do them but told myself just to grind through them. Times went 7:25; 7:15; 7:09; 7:00. ould only do 6 hills due to lack of time. Caught up with Richard P for dinner with our families and headed out on Sunday morning with him and two of his running buddies for 15km very easy at 6am along the beautful Newcastle coastline.

Will try and fit a long one in tomorrow although my hip is a bit sore. Couldn't do any of my usual exercises in the hotel.

Thurs run home

Same two glasses of wine at lunch, same time at bottom of Ben Boyd (16:02), almost same time at Toyota Garage (29:38) but quicker in last section for a 55:55. No legs for a 3:40 finish though.

Wed run home

Felt a bit dodgy to start with after a couple of glasses of wine at lunch but soon settled into it. Pushed all the hills which lead to a slightly quicker time - 29:43 at Toyota Garage and 56:40 all up. Puffing hard up the hills but then would feel great after. Last km in 3:40. Followed by 5 x 100m at 90% effort.

HuRTS 4 x 3km

Actually, 4 x 10mins on way out, 2 mins rest then return to the start.

Was working until 2am last night and was struggling this morning so set off pretty tentatively, trying just to ease my way into it. I think everyone was doing the same thing as there was a lot of banter going on for a rep session. John, Tucks and Fats out front (the Judge dropping in every now and then), me, Ray, Andy and Enda in the next group with Derek and Clement popping in and out. Reached the edge of the bus stop outside the Art Gallery for the first rep (same point as I got to on Mona Fartlek two weeks ago but felt as though I was running a lot slower today). Back in 9:30. I pushed the 3rd rep, running with Fats, Ray and Andy and pushing up the hills. Reached the big tree half way between the end of the bus stop and the statue. Back in 9:35 including a big pick up in pace over the final 300m tussling with Andy.

Andy had the average pace as follows: 3:50, 3:37, 3:42, 3:33.

Very pleased with the session. Getting stronger.

Load of people out there today. Even saw the mighty Serg going for a jog.

Sunday Valentine

Headed out this afternoon for 90 mins with Ryan (nothing to do with it being Valentine's day). Ran around and about including up to North Head. Covered the 20km in 1:29:42 - 4:29 pace. Probably a bit faster than I would have done by myself to be honest, but felt very relaxed. Also easier on the legs doing the slightly shorter distance - again at Sean's suggestion.

Saturday session

Missed getting to Centennial this morning following a late dinner out last night so headed out at 4pm to do the session Sean had suggested. I was down for 6km at 3:35 pace followed by 10 hills.

That's what I did. Covered the 6km (2 and a bit loops of my 2.5km circuit) in exactly 21:30 although had to push the last 2km to do so. Kms went:

3:33
3:35
3:37
3:37
3:32
3:32

Then just rolled through the hill reps. It was very humid (we had 70mm of rain last night in an hour) but no wind. Vest was sodden by the end. Might have lost a few grams as a result.

HuRTS Time Trial

6.5km time trial. LF Charlie, Chris G, Dom and others set off on 26mins, Ray and I set off on 23mins, Andy gave us 30 seconds and Tucks set off on 21mins. Have only done this session once before which was early September when I was in the middle of my first mini-comeback. Then I ran 22:45 but damaged my hip in the process. I took the first km a lot easier this time hoping just to run relaxed all the way. I had done a pretty tough session with Carl this morning and my legs were still tired from that. Km splits went as follows:

3:37
3:33
3:42
3:37
3:40
3:42
3:20 (pace for the half km)

23:30 all up. So fairly steady all the way, picking up the effort up the hills towards the end. I ran with Ray all the way and that helped push up the hills. 45s down on last time, but it was hot out there today. Having said that, I'm obviously still not as fit as I was in September. But I'm not injured.

Great run by Tucks to set a course record and finish in 21:00 (he went through 5km in a (very soft) pb of 15:52). Andy ended up running the same time as Ray and I. Greg will have the other results.

Easy stuff

Very easy 40mins around Farm Cove and the Opera House etc. Beautiful day - sunny but not so humid. Greeted loads out there, including Dicky H and Bill, Springer, Derek, Crasti and saw Craig Dunn looking quite fit.

HuRTS 5min reps

8 of them off 90 seconds. Tucks and Binfield out front, Ray all over the place, me, Fast Charlie and English Andy following, Mike Race looking solid, LF Charlie, Pete W and even Greg in attendance - just another usual HuRTS Tuesday lunchtime. I managed to persuade Brendan from work to join in too. He ran a solid 19:57 at JPMorgan off little training so have persuaded him that 6 months of HuRTS training could get him into sub-19 territory and give us a shot at the mixed title again.

Started steadily and basically ran all the reps at the same pace - 3:42 per km. Felt pretty good on the last one so upped the pace in chasing Ray to something sub 3:30. Not much more to report. It was rainy then sunny. Pretty warm.

Tired Sunday

Missed a run in the morning due to competing in the 2km at the Cole Classic. I think I managed to avoid being last in my age group due to a sprint up the beach where I overtook an overweight bloke with the same coloured swim cap as me, so avoided complete embarrasment.

As a result of the swim and yesterday's race, the first 5kms of today's run over my favourite Manly long run route (Seaforth, North Head and Balgowlah Heights) was very sluggish. Got into it a bit after that, particularly after deciding to push the hills to raise the heart rate. Bumped into Thamal up at North Head who was looking as relaxed as ever. However, struggled over the final 5km running through the bush on the Manly to Spit path. 2:09:41 all up.

Knackered now. Achilles and hip better than ever but my old knee injury is feeling a bit weak. Need to restart the ski squat exercises which I was religious about until 4 months ago when I started all the other bloody exercises I have to do.

Fantastic run by Jeff Hunt in the Beppu marathon. I always said that lad had talent...

Striders 10km Homebush - 36:24

Picked up Dicky Green at 5.50am and was chatting to him on the way to Homebush about fitness and training etc. I indicated that my hope was to run under 36mins today. He said he had no idea but anything under 40mins would be OK. Little did I know at that stage that I'd be seeing a lot of him for the rest of the morning.

With high humidity (despite not being too hot) I realised after the first km was reached in 3:30 that 36mins was going to be tough. I seemed to be miles back in the field during the first 2km. I deliberately didn't sprint off and tried to work my way through the pack instead. I was running with Dicky but with large groups in front who we gradually picked our way through. However, just after 3km when reaching the horsetrack he gradually eased ahead and I was on my own again. I reached 5km in 18:10 just after someone else had come past and realised that it was time to make an effort to keep in touch and claw some places back. I passed a group including Shaun Aichison and Steve Jackson along the road to 6km, and then Eoin Reville at 7km. Dicky started coming back at 8km so I just pushed on. Finished in 36:24. Time not great but it's my first race after only a month comeback training so can't expect too much. The pleasing bit was feeling much stronger in the second half and recording only a 4 second positive split when others blew out much more. That's probably got more to do with being scared of the distance in the first half though.

Tucks ran strong for 2nd place in 33:05 (times generally were relatively slow today). Great to see the Judge out there running just over 35 mins. Ray started coming back towards me at the end in running just over 36. Keith Bateman is looking very fit but blew up in the second half and ran high 34. Good shouts from the sidelines from the Tiger and Silverfox. Cheers all.

Easy jog

Just an easy 6km jog in the hot and sweaty conditions. Will be tough tomorrow morning if this weather doesn't break.

HuRTS 3 x 2kms

Mike had the session down for 4 x 2km but given he's away I shortened it to 3 times and tried to make them quicker. Run off every 10mins. Small crowd but interestingly included Ray, Cradock, Chris G and myself (the 4 founding members of HuRTS) plus Tucks, Clyde, chap called Andrew who knows Serg and who was quite handy plus others.

Reps went as follows:

6:50
6:50
6:49

So nice and consistent. Quite a bit of wind on the 2nd rep so pushed it a bit harder. Felt comfortable running them just behind Clyde and Ray (although Clyde pulled ahead on the last). Tucks was on fire out front getting the first one in under 6mins. Bumped into Kanser putting in a coulpe of quick stertches with Sam along Hickson Rd.

Hurts Progressive tempo

Big crowd today including Tucks, Fast Charlie, Andy, Binfield Motors, MC, Ray, Cradock, Pete W, Todd and dozens others. Even Durante popped by to say hello before attacking the workout playground with the men with their shirts off. The reminiscence of old times continued when passing by Kanser twice whilst doing the session. Second time he appeared to be going faster than me.

Set off too quick running with Fast Charlie just behind Andy and BM. Ray, the Judge and Tucks were further in front. Cradock then joined Andy, Ray and BM and they started pulling ahead during the second 10mins. I was then all alone, as usual. Turned on 23.5mins about 100m behind that group and realised I was going to struggle to get home. Legs were still heavy from Sunday. They all came past exactly on 30mins around Circular Quay. I continued on OK until Mrs Macquarie's Chair (when Tucks came past) and from there I struggled up the hills, hitting 45mins at exactly the same spot as doing Mona Fartlek last week (although it took me 10:25 to get there this time).

As Cradock pointed out after, it's all about getting the kms in the legs at the moment and just biding my time. Another solid session nonetheless.

Monday recovery

Very easy 30min jog at lunchtime today, after buying a pair of budgie smugglers for tomorrow's firm swimming carnival (I'm entered for the 50m breaststroke). The run was slow but the legs were very tired after yesterday's long run. Ran past Cradock on Farm Cove and thought about turning around and running with him but frankly, he was going too fast.

Achilles better than ever. Heel drops with the push back up are working a treat.

Back to Manly Flat

Kids Tryathlon this morning with Bec (who made her folks gush with pride after coming out of the pool first in her wave) so headed out at 4.30pm for some flat 10km loops around Manly. Felt great today, notwithstanding a lingering hangover from Enda's engagement drinks and sticky conditions in the 30's. Didn't want to wear the Garmin but was moving very comfortably so timed the second 10km loop which was done in 43:04. Was starting to tire at the end of this loop so jogged the final 5km for 25km all up.

Achilles much better, JLP went to work on the calves on Friday and reminded me about the heel raises which I've been working on.

HuRTS Mona Fartlek

Better crowd today with the return of Tucks, a rare appearance by the Judge and MC's crowd of UBS employees. They must all respond to the fact that an executive director sends out the session details.

Felt pretty good beforehand so set off with good intentions only to see Tucks, the Judge and Ray immediately disappear off into the distance. I ran the whole first half by myself, hitting all the hills at the wrong time (ie. just as the clock ticked over for another fast section). Reached the end of the lay-by next to the Art Gallery at the turn and headed back. Felt much better on the way back, attacking the 30s quite hard as I caught MC, Cradock and Andy. Managed to stave off Ray and Tucks overtaking me which was a small consolation. Not as beat-up at the end as I am when running this fit. I think I'm scared of distance and the idea of falling apart at the moment.

GMap is here.. http://www.gmap-pedometer.com/?r=3439958 Total of 5.45km is an average pace of 3:40s. Tucks hit the Stone Gates with 15s to spare so plainly is in great form. I think we've only done that twice - 19 June '08 and 8 November '07. Not sure he got back as far but that was countered by the fact it was the height of summer today and he was running by himself. Ray was a good 100m ahead of me at the turn too.

3+km warm down for 10km all up. Heel much better this afternoon. It seems to respond well to fast sessions but badly to running slowly.

64km running for the week, it will be 85km on the bike and 0km (eek!) swimming.

MLR Wednesday

First MLR Wednesday in a while. Tried to catch up with MC and others but missed the start so ran with a chap called Rob from UBS who was also late. Basically just ran the C2S course but turned left at Hopetoun Ave. Turned around after 43 minutes. Got back in 84:25. Very easy pace - it was exactly 17kms. Heel felt tight during the run - below the insertion of the achilles where it was painful with the previous injury. I think it may be the bursar getting excited so will ice it for now. No pain with the eccentric loading so I don't think it's the achilles.

Australia Day

2km warm up then 7.5km Manly route run quickly. Trouble was I did it at 4.45pm when it was 31C. Big crowds in Manly and along Fairlight path too. Felt crap all the way. Messed up my watch again but 29:25 would be a pretty accurate guess extrapolating average pace (3:55).

Dee Why Dash STaR

Fronted up for the 6.20am group with 6 others (including Flakey, Dennis, Paul, Sean Aitchison and the heavy breathing Martin) for the hilly Dee Why route. Plan was the cut it short and run the 26.4km option, not wanting to increase the mileage too much too soon. Started very easy but soon got into the hills which are very steep. I ran at my own pace up these and starting puffing a bit. From Belrose it's basically a very long and enjoyable sweep downhill. Turned back on the short route with Dennis. Felt much stronger than last week, probably due to the much easier pace to start with. Achilles good after lots of leg stretching today. Lost the clock towards the end but 26.4km in about 2:06 so it was about 4:50 pace on average.

Hot Summer Runnin'

Missed the lunchtime run so swapped my ride home for a run home. Trouble was it had hit 34C by the time I headed for home. Not even sunny, just really muggy. So I took the run very easy. Felt very average heading up the steps to the Harbour Bridge and had to stop to buy a Powerade in Neutral Bay (I'd finish it before I got home). Despite this I got into a good rhythmn along Military Rd. 31:04 at the Toyota Garage but surprised with 58:34 all up with 7:56 for the final 2km.

Received R4YL in the post today - I'd thought Kirst had just bought me a copy for my Xmas stocking but turns out she had bought an annual subscription. How good is that? Very interesting article by Nic Bideau on training for the 5000m. I think I may need to make some changes....

55kms for the week, 90km on the bike and 3.2km swimming.

It's all about speed

Unfortunately I have none. Any Joe Schmoe can clock up the kms.

Today was 8 gate to gates (909m) but I only did 6 as I was getting pretty tired and am still erring on the side of caution. A good crowd but none of the fast boys were there (well, Fast Charlie was there but is even further behind on the comeback trail than me). I ran at the front for most with Ray darting in and out. MC and Pete W were just behind (the former having clocked up 22kms yesterday). Reps went as follows:

3:06
3:07
3:03
3:04
3:00
2:53

Ray pushed along on the final 2 and I just tucked in behind. The thing is, 3:06 (which is 3:24 pace) felt uncomfortably fast. I can't believe it gets that much easier with more kms. Perhaps I'm just getting old.

HuRTS 45mins Fartlek

This used to be one of my favourite sessions and today didn't disappoint. Another beautiful day if slightly too warm out of the shade. John and Andy headed off out front leaving a pack of me, MC, Pete Walker and another behind. I set the pace for this group and the km splits went as follows:

3:48, 3:56, 3:55, 3:47, 3:43, 3:59, 3:58, 3:59, 3:45, 3:53, 3:59, 3:56.

Tried to pull ahead of MC and Pete coming back around the Opera House and managed to create a gap which they closed slightly as I tired coming back up the hills. Finished back at the gates with 15s to spare. Felt great on the fast stretches for the first half though. All up 11.53km in 44:45 so averaging 3:54's.

Getting Longer

Bit of a mess up this morning. Had picked up Ryan and was supposed to be doing a shortened version of the Striders STaR but got the starting place wrong (I went to the Rotunda) so missed the 6.30am group. Ryan and I did a route up to Centennial and then 2 laps of Centennial instead. I left him after the 2nd lap (16kms at which point we had been averaging 4:27s) then jogged back to the car. Slowed down a lot over the final 6kms to finish 21.35km in 1:35 - 4:32s. Tired and sore now. Need to stretch a lot. Bumped into Ben and Sean in Centennial, telling the latter (probably optimistically) that I'd be back soon.

Got a call from Duncan mid-morning asking if I wanted to swim from Shelley to Manly in prep for the Cole Classic. It was a perfect day weather wise so I did. Ended up swimming from Shelley all the way to Queenscliff. Knackered now.

Plans for the year

Today was a gentle 10.3km with Ray and Sam in 46:45 (4:32's). First run I've done this time back feeling comfortable, which has given me a load of confidence. Achilles fine and hip better than ever. Most surprising thing of the run though was bumping into Kanser along Hickson Rd. Still tentative early stages for him but great to see him out there.

55kms for the week and 105kms on the bike. 0km swimming which is a bit of a concern for the upcoming Cole Classic. Must get down to the Manly Boy Charlton tomorrow.

Priorities for 2010 at this stage are as follows (in order):

1. Remain injury and pain free.
2. City to Surf
3. JPMorgan CC
4. State 3000m track
5. Road marathon - possibly Sydney in September
6. One decent Half to try and crack PB - maybe Gold Coast
7. One fast 10km
8. Long Course X-Country in Nowra
9. Beat Tucks at anything. May have to race him over 400m.

Old stamping ground

Headed over to Hickson Road for the usual session. I was aiming to run them quick enough to feel uncomfortable but not hell for leather like this session should be run. Reps went as follows:

4:08
3:56
4:04
4:01
4:00

So around 3:23-3:25 pace. Fats was out front ahead of Andy with Mike and Clyde just in front of me and a very fit looking Mike Race. Not quite the huge crowds running between 3:30 and 3:40 of days gone by, but still a decent turnout. Pleased to get through it with no discernible impact on the hip or achilles. Jog there and back made it about 10km.

Back with the HuRT Squad

Yesterday was a Conway/Dalziell variation on the Balls Head route. Very easy pace (made me realise how quickly I've been running by myself) on a warm day and with lots of bush and twists and turns made for 13.39km in 67:47 (5:04 pace). Just happy for the time on feet though. Was a bit concerned with my hip towards the end of the day (after riding home) but woke up this morning feeling good.

Today was a 4 x 10mins session with the HuRT Squad but I only wanted to run 2 of them. Farm Cove was blocked off so we ran the old Art Gallery Rd route (see post on 14 June 2007 for what we used to run these in). I ran with MC on the first with Binfield out in front - we averaged 3:49's covering 2.62km. I tried to find some water after that and miised the start so ran behind everyone on the second rep. Covered exactly 2.62km again so at least they were consistent. Felt comfortable to start with but rapidly deteriorated in the heat (31C out there but with little shade to hide under). 2km jog to end with. Long way to go...

Tucks - not sure why I updated the Head to Heads, particularly given Durante has effectively retired, Kanser has gone AWOL and Serg is in aestivation. If the injuries stay at bay, I'll probably run the Striders 10kms and Six Foot, but looking at City to Surf as something to finally be competitive for. Tiger has laid a bet....

2010

2009 was a bit of a write-off. Effectively injured all year, but only accepting it from the end of March onwards. Racing back too quickly and picking up a new, equally serious injury. Hope to learn from my mistakes. I still managed 2 PB's, albeit soft ones, with 15:39 on a hot windy day for 5000m and 3:53 for the Six Foot Track.

2010 is starting well. I'm back running pain free but still just gently. I'm still "aware" of both injuries and am worried that if I pick up the training too much either could recur. However, I've felt that way about my left knee for the past 20 years and managed to live with it.

Tasmania was fantastic. Flakey - we missed the Hobart Marathon by a few hours as we flew out yesterday morning at 10am. Would be keen to head back and race in Tassie in the future though as it's a beautiful spot and seems to support running - we caught the tail end of a 5km race in Hobart on our first day there on 28th December. I managed 7 runs in the 2 weeks, gradually increasing the time on feet to 56 mins a couple of days ago. It's bloody hilly though. I seemed to encounter a huge hill on every run I did. Best place for running was Land of the Giants near New Norfolk (Russel Falls) where I ran for 5 minutes straight up a road and then found some gently undulating forest trails for the next 45 minutes. Also enjoyed sand-boarding on the Henty Sand Dunes in Strahan - I'd run up the dunes after each ride which was great for the glutes.

Will post some photos soon.