Short Sunday

Was chatting to Charlie over the back fence in the afternoon after arriving back from Seal Rocks so arranged a short run with him.  Just to Shelley Beach and back.  Charlie was doing his running impressions on the return.  He nailed Darren but I wasn't happy with his impression of me.  Basically looked like Eric Liddell from Chariots of Fire.

Seal Rocks - MLR

Shortened long run starting the taper for Melbourne next week.  Took Voltaren last night (first in 2 weeks) as my Achilles was sore after running the session yesterday in the Kinvaras.  I'm ditching them for the Fastwiches.

Felt magic today.  One of those days when everything is flowing and you feel breathless running 4min kms.

16.5km in the 70mins (4:18's).

I always go on about the wildlife up here. Dodged a snake on the run today (looked like some sort of broad headed snake).  This morning we caught a snake eating a frog outside our cabin:

Seal Rocks - 75 continuous

Drove to Seal Rocks late on Thursday night arriving close to midnight.  Up on Friday morning dossing around on the beach.  Then in the heat of the day had my glance to get out for the 75 continuous.  15min warm up, 20min Fartlek (7 x 2min on, 1min off), 5min easy, 20min hard, 15min cool down.  On the undulating trail to Yagon and back.

Tough going in the heat and dry gravel (with my feet slipping in the Kinvaras).  Fartlek was pants but pleased with the tempo averaging 3:33's in tough conditions.  3:59 average for the 19km.

Thursday

Same as Wednesday.  Sore again.

Wednesday

10km in the evening around the City.  Feeling sore.

Tuesday

4 x broken miles down at ES Marks.  Very blowy which made life tough down the home straight.  Ran them with Alex, me pushing ahead on the km rep (about 3:05 in the wind), him catching on the 300m float then him pushing ahead on the final 300m hard.  All run between 5:12 and 5:19 (first 2 slower before Benny told us to speed up the floats).  All off a rolling 7mins (shorter than previously).

Tough old session.  15km all up.

Home Alone

So Kirst and the kids headed off to Seal Rocks at lunchtime leaving me home alone (other than Ken).  So I lay on the sofa all afternoon watching multiple episodes of Narcos before heading out (after tying Ken up) on my favourite loop with some added Mackellar hills at the end.

Felt really lacking in energy to start with (wanted to sleep all day) but got into it and enjoyed the run at the end with the legs feeling quite loose.  Got back to find Ken gone.  How he unclipped himself will remain one of life's mysteries.  But shouted his name a few times and he came bounding towards me from nowhere.

15km in 4:28's.

Narcos:

Slow and long

Usual route with in-form Scotty, out-of-form Lewis, the Streck (who I went 1-0 up on spotto), Toby, the Vonk and the Cap'n.  Slow this morning but thankfully so for me after 65km in under 48 hours.

Good news is achilles feels much better after a combo of double strength magnesium (amazing muscle tightness recovery powers) and new shoes.  OP a bit sore.  

Followed up with a bush walk with the whole family and the Cogleys up at Red Hill.  Came across this amazing user-built off-road freestyle bike track and some blokes doing amazing things on it:

Now enjoying a late arvo coffee sans kids at Ruby Lane.  I'm shagged so this is bliss:

Baxter Basix

Loop of the dam via Allambie Hill.  Officially my favourite run and what I return to when needing to find my mojo.  Bumped into Hamish Bell (didn't realise he was a Beaches man?) outside Manly Vale PS but otherwise just me and my thoughts in the late arvo.

14km in 4:23's.

Slumpity Slump

Took yesterday off so did the session today instead.  I missed last week's 79 continuous (one of the sessions I think does me the world of good) so did it today instead - from work.  Just the usual route sticking to the water's edge.  Strong winds today which made some of the fast sections really tough.

Saw Barts out there and rival Kevin Robertson - yelling out a high to both despite being in a fast section each time. A slow average on the Fartlek and tempo but still managed 20km all up (3:58's). Hopefully it does some good.

111km for the week.

Run home

After a hell of a day at work and with a sore achilles, the last thing I wanted to do was run home.  Seriously contemplated the taxi option but I'd told Maggie she had to go to run training (after a day of touch footy) so felt like a hypocrit if I pulled out.  So I plodded home.

Achilles actually felt better as the run went on and wasn't as sore as expected.  Kirst was in bed by the time I arrived (9.20pm) so this was dinner:

Struggle Double

AM:  3 loops of Nolans and Passmore.

PM:  Jogged to ES Marks.  Session was 4 laps, 3 laps then 2 laps.  Matt was doing 15 laps aiming for steady 70's.  We had to pace him around, taking a 2 lap break between each of our reps.  

I'm struggling a bit at the moment.  Before getting sick last week I was just tired but put it down to the step up to 120km weeks.  Now I feel like I'm recovering from the cold. Legs felt sluggish and I've got no bounce or enthusiasm to push each rep.

Lost touch with Matty, Keith and Jared after 1km and held on to 4:51 for the 4 lapper.  Bit better on the 3 lapper with Matt and Keith pulling ahead on the final lap.  3:36 I think.  2 lapper and held on for 500m before Alex cruised past with me finishing 2s back from the group (2:22).

Matt continues his fantastic form to run 17:39 for his 6km.  That's a 14:44 5km along the way.

Then a bit of a break before starting the 10 x 300m reps off a rolling 2mins.  I finished each rep about 10m behind the rest of the group with Jared smashing out each rep in 45s with the last in 42s. He's getting stronger by the week.  A girl from Runcrew (Abi Regan) was also putting me to shame running her reps in 47/48.  I was at least consistent with each rep at 50/51s.  Consistently mediocre.

Sat down after and my calf started cramping.  Then did a stretch and the top of my quad started cramping.  Then later did a hip flexor stretch and my abs started cramping!  So I think I need to pump in some magnesium.

Warm down for 14km all up.

Centennial wanderings

Missed the squad so headed up to Centennial solo for a loop and return.  Love heading out there as you feel as though you leave the City behind.

Bit heavy legged to start but better by end.  15km in 4:35's.

Some great results in Berlin last night.  Neil ran a fantastic 2:31 off a disrupted prep.  Craig "took it easy" (someone needs to have a word with him) for a 2:44 but run of the day was Julia Degan setting a PB in 2:42.  This from a World Champ representative who struggles to win Striders 10km.  No one transitions to the full better.

Old man trophy arrived today:

Back to Sunday usual

Smaller crowd this week with Macca, Dicky, Elle, Toby, Ben and man-of-the-moment Scotty joining me for the usual route.  Scotty has hit some great form after upping his mileage to 120kms per week post GC.  He's doing that as well as maintaining the speed sessions, and as a result ran 15:48 at Parkrun yesterday smashing my PB and doing it pretty much solo (sounds like Lewis and Matt Robbie were with him early on).  I think I'll avoid racing him for a while.

Felt fine today until about 25km when my shoulders and neck started to feel a bit achey and generally felt lethargic - just the effects of the virus flushing out I think.  This coincided with me and Scotty catching Macca and me turning to Macca and saying "I'm going to push ahead to Emporio".  About 300m later Macca runs alongside me and says "so when are you pushing ahead?".

So we got to Emporio and Macca starts explaining his decision to run the Half in Melbourne and not the full.  After about 20mins of long-winded explanations, it dawned on me that he's too worried the Cap'n would beat him if he ran the full..

Please to have got it done.  Epsom bath salts and a couple of magnesium tablets should sort out the soreness.

30km in 4:25's.

Southern Highlands

Well, the flu (bad cold really) hit and I took Wednesday off work feeling sorry for myself.  Just cold and shivery and streaming nose with a sore throat.  Started to feel better by Friday.

Down in Sutton Forest overnight Friday with Kirst.  Got up early Sat morning and ran 10km from the Peppers place in my Saucony Kinvaras.  Not sure I can use them for training (at least, my achilles would need time to adapt) but will be good for long tempos, Halfs and Marathons.  Felt good towards the end pushing the pace a bit.  4:15's.

Tuesday double?

AM:  6km to the wharf via Shelley Beach.  My first run to Shelley since the June storm.  

Have a sore throat and think in coming down with a cold so will see about training tonight..

Monday recovery

Just an easy run home from work at the end of the day.  66mins (4:45's).  I think I've finally found the shortest route home:

Sydney Half - pacing

Set the alarm for the ungodly hour of 4:30am.  This gave me 10mins to wash, dress, put lenses in, eat banana and drink large glass of water.  Then out to Bike Addiction to get a lift from Hamish.  Picked up Macca and Darren on the way and then into Macca's office in North Sydney where Darren decided to avail himself of the employees toiletries.

Down to the start line to pick up the pacing flag where I met Timmy and Muz. Here we are, bleary eyed, at 5.50am:

Treated like royalty at the start line and we're off.  Run the uphill section (such a crap start to this race - only the Sun Run ranks worse and that race is a joke) and I do a 3:40 thinking "this isn't going to be fun".  Find a group including LJ and J-Fen and can see Muz just ahead so all is good.  Suddenly you run down off the bridge and we're flying, running a km split of 3:30 feeling fantastic.  See the leaders switching back and The Vonk looks good followed by Hamish Mc and Alex and then Macca.  Then on Cahill Expressway I hear someone swearing loudly in front and Muz has pulled up lame - his calf blowing from protecting his  achilles.

The next few km I'm running with Burkey at the front of a group of about 10 and we starting clipping off the kms regularly at an even pace.  Here we are through Hyde Park:

The group in front falls apart a bit and we catch Eoin at 10km (37:30) with Darren up ahead.  Catch Darren in Pyrmont at 13km and get a good luck at the runners here due to the switchbacks.  Vlad is going well, Renee is having a cracker of a run but LJ is having an off day.

The group is still holding together and in shouting at anyone threatening to drop off.  I was worrying about the hills on the flyovers at Darling Harbour but they divert you around the water's edge so that it's a great - flat - final 7km.  Catch Brendon F at 16km and from here it's just encouraging the group to hold together.

Darren and David from Clutz start to pick up the pace at 17km finishing very strongly.  By 20km I can see the group is going to make it so drop back a bit to encourage those behind.  First Hamish (coming home strong) then Marc Ashworth and others.  We're in the final finish chute now and there's an Indian chap who's struggling but on the cusp of making it.  I'm screaming at him (to the amusement of the crowd) and he musters a sprint to get through with 3s to spare.  And the fella is in tears and comes over to say thank you after. I was welling up.

A great run.  I like the course although a few too many switchbacks to be fast.  Some great performances out there with Marc, Darren and Brendon all doing fantastically to go under 80 for the first time.  But run of the day to Renee in 83:36.  She just gets better and better.  Take a look at the Striders website and see how high that places her on the Striders Half Marathon Ladder.

Will try to race this next year.

Parkrun

Old Man v 800m man.  Jogged to Curl Curl to see Jared warming up and a few other familiar faces including the Cap'n and Pete W.  Had a chat and found out Jared had instructions to run the first 3km in 9:30 and then "feel the pain".  So my morning was set from that.

Off we go and Jared shoots off looking like he's cruising while I take 2 strides for every one of his.  Through 1km in 3:02 - holy crap.  I push on a bit through 2km in 6:12 and then 3km in 9:32 and he's starting to breathe hard.  I gap him up the hill but I'm cooked here too.  Get home feeling uncomfortable in 16:07.  Smashed by that first km.  Strava said I set a personal record for the first half, but was 17s slower than my record on the second half.  That says it all.

The Cap'n is showing some form to finish 3rd in 17:16.  Jogged home with him for 11km all up.

Interesting day

AM:  6.5km with 3 loops of Nolans and Passmore on the grass.  Did it because my achilles was still sore.  Not sure why I haven't been doing it before as, after the first lap (watching some young chick pone me) I felt great.

Lunch:  Most disappointing HuRTS turnout in a long time. Only about 10 people today.  If others continue to organise their own sessions to suit themselves - and encourage others within the squad to join them- then the HuRT Squad will disintegrate.

Did a shortened version of the Timmy Hills and Tempo set with 12mins of hills and a 3km tempo being just one loop of Mrs Macs.  Fats and Mikey L were pushing the hills with me barely hanging on before putting in a late effort.  This was token given Fats was doing the full 20mins.  Then into the tempo where I gave it a shot with Mikey L before struggling on the hills before Darren Moyle and Tongey brought me home in 9:36 (3:20's).  Followed by a 4.5km cool down solo.  

The squad is 10 years old this month but needs a lease of life.  My recent turnout has not assisted.