Off the wagon

I was supposed to do a 15km tempo but a night in the 3 Wise Monkeys put paid to that. 8km Manly route in 32:30 instead and that was a struggle.

Easy Friday

12km running Monday route but cutting back at Circular Quay. Problem is I forgot to transfer the orthotics from my racing flats so had to run in my trainers with no heel raises, orthotics or inner sole. So my achilles got sore.

HuRTS Mona Fartlek

Despite MC trying to hijack the session with some poxy long jog, we had a good turnout of JB, Kanser, Andy, Ray, Clyde, JF, Brendan, Dougall, RMR, Dom etc for one of the original sessions. Some suggest this session isn't tough enough so I stressed to everyone beforehand that the floats are not jogs or recoveries and that the overall pace for the 20mins should be 10km pace, so the fast sections are 5km pace.

Then had to practice what I'd preached so set off hard with the intention of reaching the Stone Gates. JB and Ray went with me. We almost got into the virtuous circle of reaching the top of the hills on the floats. Ray dropped off at 7mins to run back with Kanser leaving me and JB to carry on. We reached the Stone Gates with 8secs to spare and set off back. I was just holding on to JB on the final two 60s sections but felt better on the 30s intervals. JB dropped off half way around Farm Cove and I ended up half way along the side of the Opera House.

Another good, hard session. I've only reached the Stone Gates when I've been really fit (June and September/October 2008) so it's a good sign. It was quite blustery out there today too. I think it works out as averaging 3:22's for the whole thing. 3km warm up and warm down for 12km all up. 220km for the past 2 weeks.

Wednesday MLR

Usual Wednesday route with Kanser, RMR, Rob and Simon. Very easy pace today. Legs were a bit sore - need a massage. 1:30:05.

HuRTS 14 x 3mins

Felt tired again starting this session so took it deliberately easy for the first 6 reps running with the group. Then started my reps behind them to give me something to chase. Felt better as the reps went through and really enjoyed the last 4. I'm a complete pussy when it comes to doing each one though - always take it easy for the first half, usually giving JB about 20m then pick it up over the second half when I realise there's not that much further to go. Was averaging about 900m for most reps (3:19's) and 935m for the final 4 (3:12's).

Another huge crowd out there. Kanser was giving young Timmy a fright shadowing him for all the reps. Poor Timmy was shattered after 12 and couldn't finish off the session. Doesn't bode well for him over the final 2km of C2S.

Easy Monday

Usual Monday route with MC, Dougall, King James, Rob, LF Charlie, Kanser, Dicky H, Gerry and others. Very easy today covering the 15.8km in 1:10:36 (4:28's). Quicker in the second half. Legs very tired though.

Balmain Bungle Star

31kms in 2:24 (about 4:39's).

Easy run today on a cold morning. Set off in the 6.20am group with Dennis, Flakey, Nick B, and a few others with Cam Arnold and Steve Hume joining us for various parts. Very easy pace for the first 12km (about 5:00 per km) then it picked up a bit running along the Cooks River. When we got to the end of the Coolrunning 5km course I decided to run that in reverse while the others took the slightly shorter route back. Did the final 5km in just under 20mins, bumping into Travis at the end. Tired now.

ANSW Short Course X-Country Championships

22nd in 26:22. But, 3rd in the 35-40 age group, so I got to stand on a podium and receive my first individual ANSW State Medal! Looking over the results, I finished in about the position I was expecting based on how I've been going recently.

Went off pretty quick and wasn't far off the leaders for the first lap as they were taking it very easy. It's the sort of course that creeps up on you though. Lots of little inclines and gradual rises in thick grass that saps the strength from your legs. Exactly what I was looking for today. I was trying to hang on to Greg Graves for the second lap and gradually reeled him in on the last finishing strongly. I ran 8:32 for the first lap, 9:01 for the second and 8:49 for the last.

Good to see Tucks out there again. I'll claim a scalp over him while I can even though he's recovering from injury. Nice also to catch up with Nick, Flakey and the Tiger who was watching. Smashed by Chadi who ran an impressive 25:01 in beating some very good runners.

It's a beautiful course and today was perfect weather, clear blue skies and cool. Will definitely be back.

Easy Friday

Very easy 12.5km run around Balls Head with MC and Dougall. 62 mins.

HuRTS Gate to Gates

8 of them off 2 mins rest. Actually, it was a rolling 5 minute start so I got a little over 2 mins rest. Reps went as follows:

2:51
2:47
2:45
2:47
2:46
2:46
2:43
2:46

Gate to gate is 909m so 2:46 works out at 3:02 per km. Good solid session. Always struggle a bit mentally with the speed sessions as they hurt from the word go, so good to get through it and keep them consistent. From rep 5 onwards I was hurting. There was always someone there to push them along though. Ray went hard on reps 3 and 4. The Judge showed up today and was on my shoulder for reps 3 to 5 and ran a 2:42 on rep 6 (his last). Brendan from work was doing each second rep hard before the Melbourne Half Marathon this weekend so pushed reps 5 and 7. Even young Timmy popped up on the final rep to give a good showing. JF was also just behind. Good to see Tucks, Kanser, Dicky H and Enda out there - almost felt like old times.

Have decided to run the ANSW Short Course X-Country this weekend which I'll do as a hard training run given how solid this week's training has been. Last minute decision based on how much better my achilles is feeling (feel confident enough to test it on soft, hilly terrain) and the fact that Sean is away for the Sat morning session. Will be nice to race at a sensible time of day for once as well.

Wednesday MLR

Usual Wednesday route with a big crowd including MC, Kanser, Dicky H, Tucks, JB, Andy, LF Charlie, RMR, King James, Russel and Benny St. By half way it was only me , Benny, Kanser, Russel and JB with the latter two pushing ahead. Kanser split at Darling Point so ran back with Benny. Will be great to see how he goes at C2S with Shelley, Dent and Hunt all running.

Felt very comfortable today - halfway in 44:40 and back for the 19km in 1:26:37.

Tiger massage this arvo and saw Carl this morning for a busy day. Collected my $100 from the Tiger. Hope he has enough in reserve to feed his kid who is looking like a Mark Schwarzer clone. Kanser has a new look of determination about him. Timmy L should start saving his pennies for another Highnam payday.

HuRTS 45mins Fartlek

Huge crowd today including Dicky H, Kanser, Timmy's L and C, MC, JB LF Charlie etc. Set off quickly with JB and a chap from Brats called Andy McFarlane. Turns out he's a decent runner who ran 46:34 for C2S last year - exactly the same time I did the year before. We were pushing hard from the start and reached the Opera House stone gates in 9:55. Turned at 22.5mins past the second speed bumps opposite the stone building - the same as the furthest I've reached before. On the way back, particularly under the Harbour Bridge, I was just trying to hang on to JB and Andy, only really catching them during the floats as they extended on the fast sections. Then coming around Farm Cove I felt good again and kept it going strong back home. We pretty mcuch stayed together until the very final rep when I pushed on a bit.

Back in 45:15. 10:20 for the final stone gate to stone gate. John had it at 8.1miles odd (he's old skool) which I think is about 13.1km - i.e. averaging 3:27's all up including the floats.

Buggered at work this afternoon - slight stomach cramps so I obviously pushed it very hard, but that's the plan for the rest of July. C2S beckons.

Need sleep Monday

Up at 4am for the flight from Cairns and headed out at lunch for the usual 15.8km. Good crowd today joined variously by Timmy C, Kanser, Dicky H, Ryan C, JB, MC etc. Very easy to start with but Timmy picked the pace up on the way back and we finished in 66:30 (4:12's). We probably averaged under 4:00's in the second half so too quick for a recovery.

A few photos from the GC of Timmy, the Tiger and Andy attached...

Gold Coast 10km and FNQ Holiday

Got what I was looking for at the Gold Coast. Arrived in plenty of time and soaked up the atmosphere. Caught up with Dave Sweeney beforehand and had a quick chat and admired the likes of Shelley and Troop doing their warm ups. You get plenty of space as a preferred starter at Gold Coast - another part of their top organisation. We were held for a while which just heightened the nerves and then were off. As usual, the pace was frantic to start with. I tried to calm myself early on and saw Dave up ahead. Passed Dave just after the 1km marker and found myself in a group of about 6 who all seemed to be going the same pace. This was perfect. I caught splits of 6:24 at 2km, 9:40 at 3km and 13:01 at 4km so the pace was perfect. However, it seemed to be floating to the front of the group between 4 and 5km so the pace was obviously slowing a little but was too scared to take it on myself so just settled in. However, I turned the U-Bend at 4.8km badly and this was followed shortly after by a small hill where a group of 4 gapped me. I was then by myself but just concentrated on their backs to avoid the elastic snapping.

This being the Gold Coast, we then started to have a procession of talented younger runners who were being chewed up and spat out having gone off too quick in the first half. I passed one and we almost caught the group of 4 in front of us (within 5 yards) before they slowly drifted off again. I was just digging in now. 5km had passed in 16:25 and given the fast start I knew a sub-33 was unlikely but concentrated on maintaining the pace to make sure I was under 33:30 - my original aim. From 8km onwards I was passing quite a few and starting to gain on the group of 4 again. 9km in 30:02 and I knew the sub 33:30 was in the bag so just put my head down. The final straight before you turn into the finishing chute seemed to go on forever. Finished up in 33:21 (33:19 net). My 7th fastest 10km so I'm getting back on track.

Caught up with Dave and the legendary Ronnie Peters (not just for his running performances for his age, but his honest coolrunning comments too) afterwards. Dave seemed a bit disappointed with his 34:32 but to run that time so soon after injury was very impressive - I didn't think he'd get under 35. Shows what natural talent he has.

Was planning on running the Half the next day but woke up too sore and decided it wouldn't do me much good for the rest of the season. All eyes are on C2S now. Some great performances though, in particular JB who ran a fantastic 1:11:49. Gary owes me some cash but still put in a credible 1:16:04 (gun, we only count gun, so that will be $100). Timmy had a gutsy run in the marathon off the limited training he's done to run 2:50, although he did manage to let a grey haired chap pip him on the line. I've got a couple of photos that I'll post this evening.

Took Sunday, Monday and Tuesday off while travelling North and was itching to get out by Wednesday. Did 10km each day (Wed - Sat) in Port Douglas in 39:52, 41:07, 38:24 and 42:58. It's dead flat and you you can't help but run quickly in the warmth. Then did 24km yesterday in 1:46:02.

Another easy 10km

Itching to get out there now. Another very easy 10km today around the Botanical Gardens on a beautifully clear but cold day. Threw in five 30s sprints here and there. 44:50.

Welcome break

Been working my arse off on a deal which will be done tomorrow, haven't been to bed before 1.30am in a week and today was another manic one. Popped out for a very easy 10km up to Centennial and back this evening. Cold again but perfect for running and feeling good despite the workload.

HuRTS 5min reps

Bloody cold today, coldest night in Sydney for 15 years. I had two vests, a T-Shirt and a cap on for this session and was still shivering. Wanted to push it a bit today as I've been cruising since Mini-Mos and was worried the legs may be going a bit soft before this weekend. Crowd included JB, JF and Clyde upfront with Timmy C, Andy, Kanser, MC, LF Charlie, Chris G and even Canadian Chris making a surprise return.

Reps went as follows:

1.44km - 3:29/km
1.45km - 3:28/km
1.50km - 3:21/km
1.52km - 3:19/km
1.51km - 3:20/km
1.52km - 3:18/km

Then the last two we decided to cruise in about 3:50 pace. Those were JB's times, I was no more than a couple of yards ahead, if at all. Felt OK to finish off the last two reps but decided not to kill ourselves before the weekend. They felt quick though - makes a massive difference having JF, Clyde and particularly JB pushing them along with you. Just need to stay illness free before Saturday now, not easy when you have a house full of sick kids.

Not so long Sunday

Ran from home to MC's to pick up the Porsche, having driven over Durante's 30th World Cup themed party last night. Timmy went long on Italy but came up short. Kanser won $115 for flukeing a "guess the time of the first goal" comp, but it paid for my taxi home so I wasn't too displeased. The bets that I can remember are:

1. $50 on Kanser beating Timmy in a race prior to the HuRTS end of season drinks night.
2. $50 on Timmy not getting under 4 hours at next years Six Foot Track.

I also bet Timmy I could do more keepy-ups than he could, after he went into a 45minute monologue on how he was an apprentice at Stoke City and could have been a contender. But he didn't seem keen on taking me up on it.

Anyway, todays run was very steady but wasn't really in the mood. 1:35:09 all up. 27:02 at Spit Junction, 58:26 at work. About 21.5km.

Auf wiedersehen Deutschland!

12km easy run around the City during a break from work this arvo. About 55mins.

Arrivederci Italia!

Run to work this morning. Hammies are still tight but the leg cadence was high and felt pretty strong which was backed up by the time - 26:45 at Spit Junction and 56:46 all up. Feeling good about Gold Coast 10km but would ideally liked to have done some more speed sessions like the 400s.