Longer Wed

20km around the wharves with MC, JW, Brendan, Slapstick and Jessie. Very easy pace but it was over and with no niggles before I knew it. One of the nicest runs I've done all year.

HuRTS Fartlek

Just rolled around today easing back in running with Barts, MC, Aidan, Pete W and others. Longer warmdown for 15km all up.

Interesting finish line photo:

Gold Coast Half - 29th in 71:18

Pretty poor night's sleep as I was quite hyped after the Lions result and then up after Barts shouted at me at 5am(!). Jogged to the start and caught up with LJ before a few run throughs catching a load of others - Tiger, Richie P, Hamish, Anna and others. And then, still in darkness, we're off.

Plan was not to sprint off but start stead and build into the race. Nikki Chapple was on the start line in front of me so I knew she was someone I could pace off, as well as Barts. I'd been feeling really good in training recently so was hoping for a good time, at least a PB (my longest standing). Pretty soon there were three groups on the road - the leaders, a big group including Vlad and Chadi and then the group of Barts, Nikki, Jess Trengrove, some lad representing the ACT and myself. Nikki was setting the pace like a metronome. I wasn't wearing a watch, but Barts said that after a 3:08 opening km she was banging out 3:20's like clockwork. We reached 10km in 33:27 pretty much intact but with Jess dropping off. Then at the turn (10.8km) Nikki just seemed to put the hammer down (in truth, I think she just maintained pace) while Barts and I ran together. This was my worst spot from 10km to 12km. Barts started to form a gap and I thought, here we go, it's all over. Then, bizarrely at 12km, he drops his gel while trying to open it, and starts scrabbling around on the road trying to pick it up like a blind man searching for his glasses. I thought thank God, I'm back on him again and so sit in.

Felt the pace start to drop here. There's a bloke 50m up the road being spat out from the earlier group so I put a burst in to catch him. Do so and, with a stroke of luck, he ups the pace so sit behind him now hoping to pull away from Barts. It's starting to hurt here (16km) but we're in a good rhythm so I stick to it. Then at 18km he starts to slow so I try to push on, conscious Barts always finishes strong. Sure enough, I pass J-Fen shortly after and he gives me a shout, then shouts for Barts about 5s later. Feck. This isn't going to be easy. Desperately try to keep on lifting the pace. Final km and the turn seems to take forever to come. Reach the final run in, take a quick look and just kick for home.

Stoked with the PB and finally able to give Barts a run for his money. He finished 7s back. Run of the day was Laura's 2min PB for a 78:35. Anna also cracked 80 mins for the first time.

Now for some beers.

Day before junk

6km in the morning with a few strides. Took me 4km to stop hobbling from all the niggles.

Then up to Surfers. 70 odd minutes of pain to go...

Easy Friday

14km very easy with Ray, EmJam, John Doe and others.

100km for the week. All set for Sunday.

HuRTS 10 x 400m

Decided to give this session a go to stretch my legs. Idea was to cruise around feeling great and as though I had another gear. Well that gear ain't there. Struggled to hold on to Andy C and plenty of effort was made. Felt better for it after though. Had a couple of 71's, one 70 and all the rest were 68's or 69's. Grass was long and ground was soft. Can't think of any more excuses.

Out tonight at Ribs and Rumps for Charlie Boy's 7th Birthday. The kid's a champ, but can't pose for a photo to save his life:

Back in Manly

14km in 62:30 (4:26's). Sore and lethargic. Couldn't have felt more different than yesterday.

Wolgan Valley day 2

20km on the trails of Wolgan Valley after a day sat on the balcony reading David Millar's autobiography. Doesn't get any better than this. And the run was magic too, with the tennis ball having worked wonders for my left knee.

20km in 1:24:45 (4:14's). One of those days when running feels easy.

Wolgan Valley day 1

Out with Mrs H for 7km in Wolgan Valley. Knee still giving me grief so I kept it short. Got a tennis ball into my ass afterwards which was agony but I think is the root of the problem.

Had dinner in the restaurant with about 7 other tables (being Monday) and happened to be sat next to Pete Beacroft! Had a great chat with my ex-colleague and 30min 10km man. He's twice the man he used to be but bags of natural talent if he ever looked to return.

Sodden Sunday

A few pints were had in the Steyne watching the Lions v Wallabies cracker of a game. Then up 6 hours later feeling a bit sore to drive Dicky to Centennial where we met Timmy. A bit in the park, then ran C2S course then back for a final loop of the park.

It's wet out there.

30km in 2:14 and a bit (4:28's). Left knee sore, I think it's my left glute which is locking up.

Soggy Saturday

Planned on 20km tempo. Ended up doing 6km easy, trying to plot a path that didn't involve swimming through the floods.

Easy Friday

An easy hour at lunchtime with CT.

120km for the week with some good quality stuff.

HuRTS Hickson Road

A few too many ales at a State of Origin function hosted by Clive Cooper last night meant I was in a bit of a sorry state for the session today. So I variously ran with Barts, Timmy, Kenny, Fats, Ray and LJ. Suddenly felt good on the final rep and put a burst in to catch Barts but this was the exception to the rule.

Good to see Richard Mullaney back after a 5 year break. Bad news is J-Fen being diagnosed with OP which rules him out of running Berlin. Still trying to persuade him to come and support. Perhaps we ought to set up a Facebook support page a la Scott Westcott.

Long Wed

Usual wharves route with JW, BOB, Emjam, Slapstick, BW, Enda and Jeet (until he rolled his ankle).

20km in 87ish (4:22's).

Tiger massage in arvo.

ES Marks 5km TT - 15:57

Clyde put out the call on Facebook a few days ago for a 5000m TT at ES Marks.  He's coaching Enda, JC and co and I've got huge respect for him as a runner (anyone who can post his PBs off his frame deserves all the credit that can be heaped on a person) so I was keen.  Plus it's 10 days prior to GC Half and the Tiger always suggests a short time trial 10 days out so it fitted the bill.

ES Marks is fantastic now they've laid the new track.  Haven't run on a bouncier surface since Monkton Stadium circa 1987.  Conditions were great - cold and drizzly but not too much wind.  Clyde was calling out the splits.  Couldn't have been made easier.  I was tentative beforehand though after yesterday's long run and having had an emergency massage today due to my left knee feeling dodgy.  But did the first lap in 74/75 and felt comfortable.  Can't remember the splits after that (Clyde jotted them down so may get them later) other than 7:43 at 2400m.  That makes sense though - I was basically working off 78s each lap.  As Clyde called the lap time, I'd add 78s and hope he called that time out when I next passed him.  Was feeling good with 4 to go so upped the tempo a bit.  Then it was 12:54 at 4km and I thought a 3:06 final km was a bit tough but then suddenly you've only got 2 laps to go so can really ramp it up.  15:25 at 4800m so just a sprint to finish off.

Chuffed with the time.  I was hoping for sub 16:30 beforehand so very happy to dip under 16.  Enda is hitting some form to run 17:03.  Good also to see Timmy injury free and running 18:16.  JC split the two with 17:54.

Jogs around the track to warm up and down for 11km all up.

Long Monday

33km run to work. 20.1km around Manly feeling good then 13km to work when my left knee gave me a bit of grief. Bloody cold and wet again, wore the rain jacket the whole way. Achilles was fine. Voltaren is beautiful.

2:29:30 (4:31's).

Painful Sunday

Right achilles very sore. Didn't get a chance to put my orthotics in my new spikes yesterday. A 12km hilly cross country with no orthotics in new shoes with no heel was always going to test it. Strangely, it's in the opposite achilles to the one that's always given me problems.

Anyway, hobbled around 14km in the cold, wet and dark at 5pm this evening. Have had better runs. 62:30 (4:28's).

1km in at the back of a big group that would stay together for a while.

NSW XC Champs - Nowra - 17th in 41:49

Manic day. Dropped Billy at soccer, took the rest of for breakfast, then took Charlie to soccer, left him with Big Sam as I was then late for driving down to Willandra. 3 hours later I was there, quick warm up with Barts then mad panic as the starter called everyone to the line and I realised I hadn't put the chip on my new spikes. Ran back to the car, tried to find the key on the front wheel BUT IT WASN'T THERE! Then realised the white Golf GTi I was searching the wheels of wasn't mine but someone else's parked 2 spots closer. Got it, put the chip on, triple tied my laces and lined up with my heart going 200bpm.

Wanted to ease my way into the race so started easy then picked my way through the field in the first km. It was a strong field (not at the pointy end, but around the pace I would be running) and I knew the blokes to look out for would be Barts, Robdog, Geoff Arnold, Kevin Robertson, Richie Roberts and Peter Costello. By 1km (on the steep downhills) I caught a big group including all those names (except Richie who always starts easy) plus Dylan Dudley and Cale Bowd. This was to be a feature throughout. I ran the downhills really well and made up good ground but struggled going back up. The course was a bit easier this year avoiding the big hill but adding a longer section on the way out. It still undulates the whole way and gives you no opportunity to get into a stride. At the end of the first lap I had dropped slightly off the back of the group (see the splits below) but not before Robbie and Geoff. Second lap was the same again, not losing contact completely and finding a bit of a rhythm but starting to struggle by the end. Nice to get a couple of shouts from Aparna from work. Final lap was holding on hoping someone may drop in front of me to give me something to aim for. A chap called Matt Cole fell off badly and I nearly caught him before he recovered very well over the final km to pick up 3 more spots.

Still felt relatively OK at the end so pretty pleased with the result. 3rd race in a row where Barts has finished 1 place in front. He's becoming the new Tucks. Nice to finish in front of Geoff, Robbie and Richie. Would have been good to be closer to Kevin R. But a solid run which will pay dividends in a couple of weeks.

Then drove 3 hours back home. Shattered now.

Wave Sayonara

Can't find any Elixir 7's in my size online anymore so went with Northside Runners' recommendation of the new Wave Sayonara. Spent 15.25km umming and ahhing. I think they're OK. Much lighter and look good, but hyper sensitive about my achilles with any new shoe. 4:32's.

107km for week.

Thursday starting to double

AM: 6 and a bit junk kms. 29:58 (4:46's).

PM: Talk at lunch so had to do the speed session solo. But these will be the sessions I remember in September. Or so I told myself. 10x400m off a rolling 2mins. Usual loop of Rushcutters but ending at the floodlight.

70, 71, 71, 69, 69, 69, 69, 69, 69, 66

Had the usual morbid thoughts during 2nd and 3rd reps but felt OK once I got into a rhythm.

3km warm up and down for 10km all up.

Mr and Mrs Highnam line up for the big dance: