The week that was

11km with Kanser very easy.

110km for the week.  Bigger volume but piss poor on the effort.  Hopefully feel more up for it next week.

Timmy's Hills

Well, I was feeling tired and had forgotten my orthotics so wasn't really up for the session today.  Coupled with that, it was Timmy's killer 20mins of hills followed by a 5km tempo.  

With only Barts pushing the pace all alone, I ran with Timmy, Crossy, Tucks, Kaley and Big Kev for the most part - with Johnny Burke being in the wrong place at the wrong time so having to join in the 5 tempo.  Did 19 hills and 3:50 pace for the tempo shouting at Timmy the whole way.  Feel better for it now.

11km all up.

Base Building

I have to call it that as there was nowt else special about how I felt this morning.  Met Macca and Justin for 17.3km around North Head.  Knackered and sore.  Even Macca was quiet for the first 6km.  Impressed to get the average km speed down to 4:48's.

1:23.  Beaut of a morning though, especially at Queenscliff.

HuRTS 14 x 3mins - The Great Divide

Hot, hot, hot today.  And humid.  So with Mikey away, I warned everyone to take it easy early on.  

I pretty much did my own thing today, starting steadily at 3:25 pace and bringing it down to 3:10 pace by the end.  I'd start behind the field to have the psychological advantage of overtaking people on each rep.  Whatever it takes to get through this killer session in these conditions.

So why The Great Divide?  Well, after 10 reps I look up to see 75% of the squad sat in the shade of a tree having pulled stumps for the afternoon.  I then look at who's left to finish off the 14 reps and it's Macca, Barts, Angus, Charlie D, Jono Woodhouse and myself.  And what do we all have in common?  We all live North of the Bridge.  Those Eastern Suburb pussies with too much money for too many home comforts don't understand effort and sacrifice and pain.  NOTB = Hardcore.

Jumped in the Harbour to cool down after and it was magic.  Slightly longer warmdown for 17km all up.

Old Timers

Well, you could have rolled the clocks back 7 years today when I showed up for my first HuRTS run in a month to find Kanser, Durante and Tucks waiting.  Then when Enda joined us after a few km you could have been forgiven thinking it was a HuRTS version of The Expendables.

Very easy 15km run today chatting the whole way.  Mostly about Kanser's brave, new training regime.  It's kill or cure. 

Sunday recovery

Manly Mexican Night last night so a gentle 10km in the teeming rain this arvo in 46:30.  Didn't feel as bad as I expected but couldn't have gone much quicker.

Manly Hardcore Posse

Out for the usual Northern Beaches route  (but running to the BC Pool to start) with Macca, Ben, Justin, Craig and Barts.  Barts was relieved to finally have some blokes who could run for more than 200m before having to stop at a bubbler.

Ben hasn't eaten a potato in 7 days on his no carbs diet so headed home after 5km.   The rest of us headed on at a casual pace but struggled with the humidity.  It's not like Queenstown.

Got to 22km back to Dee Why and Barts took his usual gel.  I think some bloke in the Eastern Suburbs gives him his supplies.  I wanted to get through the Dee Why hills so pushed on a bit from here and then all hell broke loose with Macca pushing up on my shoulder, Craig cruising at his usual marathon pace and Barts feeling as though he had to push the pace.  Final 6km went 4:00 (up the Dee Why hills), 3:49, 3:44, 3:38, 3:35, 3:34.  To be honest, in the heat I was rooted and my tummy felt a bit squiffy over the final 2km.  But Macca was pleased as we nudged under 4:20 pace for the whole 29km.  

Then a dip in the big surf at Queensie where I was tumbled around like a front loader and, as Barts was paying, Macca took us to the poshest B&E roll breakfast joint in town (brioche rolls no less) where we ordered four ladies (not tradies) and looked thoroughly feminine.

Back to the tough stuff (other than breakie).

Back home

Steady 10km around Manly in 40:32.  Nice to be back home after 3 weeks of travels.  

Queenstown #3

4 hours of downhill mountain biking this morning (my favourite activity here) so I was pretty knackered getting out for my afternoon run around the lake.  12km in 49:32 (4:07's).  Once again, felt better as the run wore on.

Queenstown #2

Today I did my first Bungy jump.  I wouldn't have done it but for Billy.  Despite being only just the minimum age and weight (and not a little nervous), he went 10mins before me and totally nailed it.  Here he is, flying through the air:

The girl on the Bridge turned to me after he went and said "Is he your son?  He did that well!".  I was dead proud of him.  So of course I couldn't pussy my way out after that.  So here's me shortly after:

It was a massive adrenaline rush and we were both buzzing afterwards.  I had asked for the Bungy rope to be adjusted so I got a water dunk, but they must have overestimated my weight as I missed by half a metre.

After getting back to Queenstown I was exhausted but got out for 10km around the lake (such a great running track).  Very easy to start with but felt better as I went on and finished in 41:18.

What a day.  Mountain biking tomorrow.

Queenstown #1

This place is magic.  It's like a cross between Switzerland and Scotland.

No time to get out this morning. Too busy  raising the adrenaline levels.  Was brilliant fun but only depressing thing was being weighed for the purposes of the "Ledge Swing" (http://m.youtube.com/watch?v=rjgSD5BXMz0) and realising I'd put on 3kgs over the festive period.

But got out this arvo and felt great, running 12km in 47:18 (picking up the pace the whole way).  13km all up after jogging up the mammoth hill to the hotel.

Me and Billy looking awesome above beautiful Queenstown:

About to do some Luge:

5 pointer

Not much time this am before flying to Queenstown with Billy, so just managed a run to Shelly Beach and back (8km).  Bumped into Justin along and chatted about all things in zud.

Long trip home

10km early doors along the boardwalks of Merimbula before preparing for the long trip home.  As usual, felt crap for the first 2km after emerging from the tent then felt magic on a beautiful morning.

Merimbula Parkrun

Had to squeeze in a long run, so got up early, did 10km, then did the Merimbula Parkrun, then did another 11km.  Very average time of 17:42 but it was hot and humid and I couldn't be arsed.  Got the win though and had a chat to TKS's mate Steve Isles afterwards who came 2nd.

Slowest long run in history.  Just can't get going at the moment.

Merimbula

10km out of the tent.  Checked out the Parkrun course.  Can't see how they can run it tomorrow as it's nearly all narrow boardwalk and was packed with tourists walking their dogs this morning.  Beautiful route though.  Ended up running up a stinking great hill back to the campsite which spoiled an otherwise enjoyable run.

Here we are:

Bairnsdale

Out of the tent and 10km along a riverside path in Bairnsdale that looked like it was designed by a runner.  Check it out.

Seriously, it was like that for 5km before I turned and returned.  Magic.

Year in Review:

Started the year with the plan to run a fast 10km.  This time last year I hadn't run under 33mins for 10km in 2.5 years.  So I was dead chuffed to get under 4 times and set a PB.  The other distance I raced most was 5km, what with Parkruns and the monthly Rosa 5km TT.  Found them really good for sharpening the speed.

So, 3 best races of 2014 were:

1. JPMorgan 5.6km.  Big PB and almost everyone was there.  

2. Launceston 10km.  Another big PB and went for it from the start.

3. City to Surf.  Another PB, almost everyone was there and although Quentin was ahead, i was chuffed to run well after coming back from Europe.

As usual, my best results come from races I really psyche myself up for.  On the downside, I was disappointed to miss another marathon.  It'll be 3 years since I last ran one when I do Gold Coast this year.  But London 2016 is now the big aim.  Other disappointments were not doing a great Half this year and missing State 3000m to have a crack at my toughest PB.

What I learned:

1. Improved diet this year made a massive difference.  Lost 3kg and ran PBs across nearly every distance without changing my training.

2. Speed works for me.  400s etc.  improves my technique as well as natural pace.

3. Glute/hammy strength exercises work a treat.  Improve technique and keep injuries at bay.

4. I went through the year almost entirely uninjured (save post Six Foot) and consistency of training makes a massive difference.

5. Ultras are not for me.

What to aim for in 2015:

1.  Marathon sub 2:30.  May not be Gold Coast.  May need to wait for London 2016.

2.  10km sub 32.  Tough ask.  Unfortunately the Harbourside 9.8km falls a week after Gold Coast.

3.  Half sub 71.  Not many chances, particularly if I do Gold Coast Full, so another tough ask. 

So there it is, another year done.  I think there'll be some big changes this year so will be interesting to see how it pans out. For now, I'm in a campsite in Merimbula drinking a bottle of red as the air mattress has a big hole in it so it's going to be an uncomfortable night.  But Merimbula Parkrun on Sat morning awaits, the first one of the year. I'm going for one of the newly announced Parkrun T-Shirts for 25 races completed....

Today's spot:

It's a wrap

13.3km to Brighton Beach again, almost getting lost again.  That place is a space/time vortex.

Will do my 2014 wrap tomorrow.  'Twas a ripper.

Childhood running hero Crammy made a CBE in the New Years Honours List today.  Check out where he lives.  Apparently (according to Dad who's seen them in Waitrose) Sol Campbell and Paul Collingwood also live in Hexham now.  It's a hotbed of sporting superstar talent.

Highnam Handicap

We're a fairly competitive bunch.  Since arriving here in Melbourne for the family Christmas, we've had competitive Mini-Golf (I didn't do so well at this), competitive Go-Karting (80km/h karts - I won this which made me happy) but the big event is always the Highnam Handicap.  

Basically, we spend 4 days arguing at meal times about our handicap start times, Dad has final say and everyone is required to take part over the 2.5km (other than Dad as official timekeeper and Claudie who has one more year respite).

I was starting off scratch, 15s behind Jack and 50s behind brother Jamie.  That's all I was aiming for, with any other scalps being a bonus.  I'd run to the start which was about 7km so was nicely warmed up.  Plan was just to run as hard as possible and use overtaking people towards the end as a spur to push on.

Felt dead legged to start with but after the first hill started to get into a rythmn and could see I was getting closer to Jack.  First km in 3:02.  Overtake Bec, then Kirst and close in on Jack.  Then suddenly at 2km a big group of us close in together - with Jack, Jamie, Sophie, Anthony (Sophie's boyfriend) and me all in a line.  2nd km was 3:00.  Had it been a 2km handicap it would have been perfect. But thankfully it was 2.42km.  I overtook them and Jack jumps on to my shoulder.  I tried to drop him straightaway not wanting a sprint finish but he still keeps up.  We're going pretty quickly now and the final drag uphill approaches and Jack drops off so now it's only Gill, Alec and, can it be so, Charlie! in front.  I pass Gill but that's it.  Chuffed to see Charlie take out the win but a great effort by all.

Here are the results:

Bit of speed

Have been getting very stiff recently from not stretching and plodding around at the same pace the whole time.  So decided to throw some speed in today.

Longer warm up on McKinnon Oval then ran to the synthetic track at Duncan Mackinnon Reserve and did 4 x 400m.  Wasn't expecting much as it was early doors and that's what I got.  Times went:

66.0, 65.2, 64.8 and 64.1.

Felt better afterwards.  10km all up.

Long run with the fambily

Ran up to Malvern East station with Jamie and Jack, met Alec, ran a loop of 8km through fields, ovals and bush tracks then ran back home solo with three loops of Duncan Mackinnon Reserve for 26.7km all up.  Just over 2 hours (4:36's).