Busy day

Saw Carl at 6am for an hour, then rode in (36:50), then headed out at lunch with MC, Serg, Clyde, Kanser, Andy and John B for the Wednesday Centennial route but cutting back from Fox Studios gates. 12.13km in 54:52 (4:31 pace). Felt fine, don't think there's too much wrong with my cardio. Kanser was wheezing like a Grandad though. He reckoned that Timmy had puffed him out in the morning. I think he's been slacking.

Saw the Tiger this afternoon. Planned to ride home but heading out to watch State of Origin instead. Heel feeling a bit stiff after all today's efforts but not too bad - just need to get some ice on it.

Tour de Highnam

Been watching it all. Tend to fall asleep on the sofa at about 9.30pm then wake up to see the final 60km. 3 great days in the Pyrenees so will be twiddling my thumbs on the rest day tonight.

Fitness going OK. Ran 7.5km on Saturday averaging 4:16s. Rode in this morning and was surprised to beat my PB which it hought I wouldn't get close to again - 12:46 at Mosman (versus 12:56 last time), 26:42 at Harbour Bridge (26:58) and 33:20 all up (33:38). Planning on getting some thinner tyres so I can go even quicker.

Heel coming along nicely. Still taking it day by day and it still protrudes but pain is way down.

Lunchtime was a 10km run with the boys - first time in months. Group consisted of Serg, Kanser, Tucks, Springer, LF Charlie and Kaley. Gentle on the way out but a bit quicker (closer to 4:00 pace) being led by Springer on the way back.

More easy stuff

6km yesteday, 5km point reached in 20:42. Plenty of cycling in the rain. Result is I now feel a man cold coming on.

The comeback....

Probably not, but might as well get myself in the right frame of mind. 6km, 5km point reached in 21:22.

Single Dad

Acting the single Dad at the moment with Kirst in the UK. Managed to get out last night as I took the kids to Narrabeen track. Ran 8 x 400m with Gus and Luke (the strongest of the young Striders) striding the first 200m and making them kick past me with a Coe double kick at 200 and 100 to go. All averaged about 88's with 30 seconds rest so wasn't panting. Lots of sprints and stuff which did my heel no good this morning but have tretched and iced and it's calmed down.

Core session with Carl over lunch which was good. Anything to get the heart rate up (other than driving my new car at 80km/h around tight bends) is good this week.

Almost a runner

Easy 6km with Kanser at lunch today, same route as Monday. I say easy, but Kanser was piling on the pace just to try and make me suffer. Small victories, I thought.

Cycling

Rode in pretty quick (just under 36), then went out to Centennial with Ray at lunchtime and rode 4 laps then back. Fastest in 6:43 where I was trying hard but not killing myself (Ray did 7:41 but he has a slower bike). Then a ride home after a long day at work. Fine until Battle Boulevard where I was just hit by fatigue and felt knackered. Famished now.

Heel still great, swelling has come down even more.

More running

Another 6km with Wildman and Timmy Cradock. Nice to be able to get out for a run with the boys again. Beautiful day and heel still feels good - lots of flexibility in stretching it.

Rode in and out - fast on the way home to get the kids up to Narrabeen track for a Tony Wong special. 4 x 500m, 1 x 300m and 3 x 150m. Billy cried at one point and Bec only kept going when I told her she wouldn't get pudding unless she beat me. I'm going to suggest I take the young ones next time and just do some fun sprints and relays as that's all they turn up for.

Happy again

Voltaren kicked in beautifully from Thursday. Swelling has come right down. Really pushing the stretching exercises and getting much more flexibility. Saw JLP yesterday and he hammered my Solus which was agony but eased things up a lot. Today I cut a line down the back of my old Brooks ST Racers (the ones with the heel wedges in) like Tim Cradock had suggested last time I saw him. Ran the Manly beach 6.15km in between showers in 25:17 (4:07's) feeling great. Felt a bit like running in thongs on my left foot but first time I've finished a run in months with no pain or stiffness.

Haglund's Syndrome

I'm convinced this is what I've got. Sounds better than "insertional achilles tendinopathy" as well. Have done so much on the achilles but the swelling never comes down unless I take anti-inflammatories. All the stuff I read on the net suggests that's more of an indication of bursitis. I've plainly had achilles tendinopathy as well as that is what the ultrasound showed. Haglund's Syndrome is where you get retrocalcaneal bursitis (what I was originally diagnosed with) and insertional achilles tendinopathy (what I was subsequently diagnosed with) at the same time.

Achilles seems to be getting under control (from what Gary said yesterday) so I'm going to attack the bursitis with NSAIDS.

Getting lazy on the exercise front. Nothing all of last week while hobbling around following the blood injection. Rode in and out on Monday but too wet Tues, Wed and today.

Have gone long on Timmy L at Gold Coast and short on the Tiger. Need Kanser to make sure he gets Timmy out for a couple of hard sessions this weekend. I reckon it could be pretty close in the run in but no-one's got more guts than Timmy L....

Pain, Pain and more Pain

Last Friday was a gentle 6km with Springer.

Monday took the kids to training at Narrabeen track with Tony Wong and the young Striders. Ran 5 x 800m which was fine as it was nice and easy. But then we all did some handicapped sprints and I got carried away trying to catch the 9yr olds. Woke up the next morning in a bit of pain. This was exacerbated by seeing Dr Kuah at lunchtime and having my first autologous blood injection into my achilles. It was very painful. It was almost as painful as massages with JLP. Lesser men would have cried. Struggled to walk yesterday and marginally better today. Will give it 5 days complete rest then start the eccentric loading from scratch building up over 10 days. Determined to beat this injury.

Realised I've been drinking too much without the threat of a run the next day to curb my enthusiasm so have decided to go dry during the week. I'm up to 68.2kgs. Could kill a beer.

Updates

Heel not so good this week which is very frustrating. Just as things seemed to be taking a step forward I take 2 steps back. Did a very easy jog yesterday after a Tiger massage, other than that it was a ride home on Monday (new PB I think in 38:43), ride in and out on Tuesday and rides in and out today. Threw all my effort in Parriwi Rd today managing a 3:32 - legs were numb even at the first turn and were jelly with 100m to go. Pretty pleased especially as I had no momentum at the bottom of the hill due to a traffic jam.

Watched Rebecca run her area X-Country yesterday. She came 40th out of 60 and made me incredibly proud. She's only in Yr 2 yet was running against girls in Yr 4 - she looked tiny compared to most of them. She obviously gave it everything and was knackered at the end. She complained this morning about her legs being "sore". I'd like to wake up in the morning just once when my legs aren't sore. Manly West kicked ass. Those kids from the posh surburbs like Balgowlah Heights and Seaforth may teach maths better but the kids aren't half as fit.

Step aside Mr Lindop, Mr High is in the house....

Running wise, pretty uneventful. Drank far too much on Thursday, Friday and Saturday, meaning I'm wrecked. Running tends to curb my excesses so I need to get back into it. Friday was a great night with the Striders Dinner and listening to Deek speak. We retired to the seediest pub in town to play pool, where Timmy L was on fire as usual but was matched (and, later on surpassed) by Dicky H. I think it was more a question of Timmy not being able to hold his beer as well.

Disappointing to hear Muz and Wildman will shortly be leaving us. Both will be much missed from the HuRT Squad, not only as great runners but great socialisers too.

Managed to drag myself out for a run on Sunday. Just an easy jog again - this time from the Pittwater Rd car park at Queenscliff lagoon to Shelly Beach and back in 26:46. Heel still OK but not as good as early last week. Realised that I took 2 Nurofen last Sunday night when I had Man Flu which most likely removed all pain from the achilles at the same time.

More running

Felt man fluey yesterday, so just a ride home. Couldn't believe how sore my thighs were following Tuesday's jog. Feck, it was only 5km but felt like someone had taken to them with a hammer.

Saw Carl this morning, core is getting much stronger, adductors way too tight though. Then rode in - hammered it all the way. 3:50 from bottom to top of Parriwi, 12:56 at Mosman, 26:58 at the Harbour Bridge and 33:38 all up. Not sure I'll get much quicker than that as I was lucky with the lights all the way.

Another easy 5km at lunch today in 21:17. Thighs still very sore, but heel is feeling better than ever so feeling very confident about progress. Bursar still protrudes, but no pain - even on my first steps out of bed this morning.

Probably no ride this evening as it's started to rain. Good luck to Man Utd over night - have to support the English teams against those Spaniards.

A tentative return

JLP had urged me to try a run this week, so decided to go today. No pain with the heel over the weekend so put on my Brooks ST racers with the heel wedge in and jogged the flat 5km route in 21:56. Felt great just to be out there again. Saw Clyde, Charlie, Warwick and Travis while out. No pain at all from the heel but it is how it reacts that is more important. Kirst must have put my shorts and vest in a hot wash as they felt unnaturally tight.

Also rode in in 35:43. Felt tired doing so but I think that was more to do with a big weekend.

Bad news was the Toon's demise. Championship football next season for the first time since 1992. All they needed was 1 goal to stay up, but from all accounts that didn't ever look like eventuating.

Good nudes..

Haven't felt any pain in my heel for 3 days straight - longest period without painkillers since last September. JLP's massages appear to be working a treat. Will try a jog in Thursday if I can continue without pain until then.

Swimming times continue to drop. I could be a triathlete yet.

Congrats to the SMH Halfer's yesterday. Good runs by Steve, Tucks, Muz and LF Charlie. Steve proved that, along with the winner, 3km steeplechasers can run pretty decent Halfs. Disappointing to see Kanser struck down my injury. Also great runs by Uncle Dave (who has really hit some form) to run a low 69 just behind the Horne and Vlad who ran a low 70.

Another update

Went to see JLP on Friday who spent an hour solely on the left calf. Was agony and I had to limp for 48 hours but it really loosened it up and made the heel feel much better. Heel has started to feel stiffer as the week has passed but seeing him again tomorrow. No doubt that the ridiculously stiff calves are a major source of the problem. Had to shave my legs last night as half the pain from the massage was pulling on hairs. I'm looking more and more like a cyclist by the day. Are you supposed to shave all your leg or just from the knee down? Took me so bloody long I just did the latter but it now looks like I'm wearing a pair of hairy knee length shorts...

Either cycling in and home each day or swimming the 1km. Weight has levelled out at 66.5kgs. Cycling has come on leaps and bounds. PB is now 34:41 and took it easy today after getting caught in traffic but still clocked 37:24. Freestyle is much quicker now too but still get knackered after 200m.

Miserable update

No running for another 3 weeks at least. Just more of the same exercises. They're working, but slowly. We'll do autogous blood injections if it hasn't improved sufficiently by the end of this month. So Sydney may be out at this rate. May consider Melbourne in October instead. I think Tucks is running that one.

Good news is Rebecca got picked to run for Manly West in the area cross country. Top 6 got selected for U9's so she did really well as she's only 7. Apparently the PE teacher's advice in the trial was to start slowly and keep on going. My advice the night before was to sprint off like everyone else and to hang on as long as possible. She said she listened to me because I was a proper runner.

New PB riding in yesterday in 36:54. Got caught by the lights badly at the end too.

Another update

More riding in and out each day. Getting strong on the hills on the bike. Had it serviced today and it was running very smoothly on the way home. Given up on swimming though. Just too boring. Up to 66.2kgs. Been increasing the weight on my back doing the eccentric loading and can now put quite a bit of weight on my left achilles without pain. Also icing immediately after which I'm sure helps. Am still constantly aware of it though. Back to see the Doc on Wednesday and really hoping he'll allow me to start jogging again. Feel as though there is nothing to be lost by doing so.

Some great results at the weekend - Durante running 32:08 and Muz 32:28 being standouts - both beating Tucks for the first time. He didn't run badly either with a 32:36. Good solid run by Kanser in 33:29 plus some sub-35's from Phil Woods, John Binfield and TB (first time).

Emailed Sean Williams this evening to discuss a training plan for the marathon. Kanser's looking too strong so I need some expert advice.

Been a while

Was on holiday last week at Seal Rocks - great time and will add some video footage of me waterskiing and being dragged by the speedboat on a doughnut in the next few days. Very little exercise when on holiday. Have been riding to and from work every day though. Getting much stronger on the bike - PB on the way in is in 36:57 and 39:27 for the ride home. No swimming though as it's such an arse.

Best news is the improvement with the insertional tendinopathy. Still feels stiff but pain has subsided a lot such that I'm not doing eccentric loading on it off the edge of a stair so getting real extension. Always feels much better after the exercises too so similar to last year with the other achilles. Seeing Dr Kuah next Wednesday so hoping to resume light running again then.

Good luck to all the HuRTS boys at the State 10km on Sat. I've got a cheeky couple of bets on so will be looking for TB and Tucks to have good ones....

Update

Yesterday was just a 1km swim in the Cook + Phillip in 23:02 feeling pretty good. Planned to ride home but got stuck late at work so gave it a miss. Today was another km in 23:07 then a ride home in 39:28. Flying home tonight, although I was lucky with the lights. Still love the bike and Parriwi Rd.

Heel similar. Pain definitely on left hand side only though. Have adjusted eccentric loading to try and pin point the exercises.

Easter Weekend

Nothing on Friday, Saturday and Sunday. Put on a load of weight (about 4kgs - up to 68kgs now) on a diet of beer and chocolate. Wouldn't be too bad if the achilles was showing huge signs of improvement but it isn't. Much less pain on the right hand side at the insertion but still the same on the left. I'm wondering whether it's because of the way I do the eccentric loading and where it is loading the achilles the most.

Just 1km in the Boy Charlton pool in Manly this afternoon. 24:29. Had to stop a few times though with slow swimmers (yes, there are some even slower than me) and Bec and Billy asking incessant questions from the Fun and Splash lane next door. Bec asked if she could swim in my lane at one point and I said no, it's only for serious swimmers. She then matched me stroke for stroke in the fun and splash lane adjacent to mine for 1 length which pissed me off.

More of the same

Ride in in a good time but my garmin stopped tracking after it got too full of info. Swim at lunchtime in 24:33 - first 10 lengths crawl then alternating. Surprised it was a minute slower than yesterday but must have slowed when I tired on the later crawl lengths.

Improving

Saw Carl this morning (session 8) and did a load of stretches and core work. No doubt my stomach will be screaming in 2 days time like last time.

Rode to work in 39:45 and home in 42:39. Swim was 23:33 (I think my PB last year was 22:33 but determined to get under 20). Felt tired in the first half of the ride in but felt strong on the swim and ride home.

Same again

39:53 on the way in, 24:01 for the swim and 43:08 on the way home. Getting quicker for each. Feeling quite tired though which is good. If I can get under 20 mins for the swim I might even consider doing a triathlon.

Non-running Update

Saturday was 1km in Warringah Aquatic Centre. Sunday was a rest, recovering from a hangover after TB's 30th. Today I cycled in (40:50), did 1km in the Cook + Phillip (25:34, which wasn't too bad considering I got massive cramp in my right hamstring towards the end of length 15 which almost drowned me) then a ride home I'm guessing in 44 something but I forgot to start the watch. Rode with Richard which was easy on the flat bits but pushing the hills.

Heel is slowly improving. Swelling has come down a lot and little pain throughout the day. Very aware that if I did the slightest run it would flare back up again though. Continuing with the eccentric loading, nitro patches and Strassburg sock. The sock is a pain in the ass. Seems to cut of blood circulation half way through the night and wake me up.

Only 1 month to go before I see the Doc again...

Riding

In in 41:22 and home in 46:22. Only marginally quicker than my running PB. Would have been a lot quicker coming in but got lost in the Rocks following my running route which is inaccessible for bikes. Definitely harder riding home due to the hills in Mosman. Great to overtake the mountain bike riders up the hills though.

Bike

Thanks Tim and Dave for the offers of bikes, but couldn't turn down the opportunity of heading out to buy a new toy. Bought an Orbea Aneto, felt pretty light and looked pretty cool so that did it for me. Rode home tonight. Took about the same time it takes me to run home with all the stopping at lights. Got down Parriwi Rd at bit quicker though. Photo of when I reached home is above. Also added a few photos from Kangaroo Valley.

Gents, you're spot on about the head to heads. I wasn't sleeping at night.

Good luck to all those racing at Lane Cove on Saturday - expect to see Durante sub 33 and MC sub 35. Also good luck to Jamie on his sub 3 marathon attempt in Paris. Wish I could tell you what you have to do...

HuRTS - 45mins Fartlek but out for a while

Tough session but a fair crowd and towards the start Durante, Clyde and I broke clear with Serg for a while before Serg eased back to Muz, Kanser and Richard High with MC leading a large bus further back. We kept the pace pretty honest throughout, turning about 100m short of the furthest we've previously reached. Ran back all the way with them until the hills at Mrs Macquarie's Chair where Durante pushed ahead and Clyde tried to stay with him. I floundered like a lost soul. Eventually got reached 2 lamp posts short of the Stone Gates. Clyde was 1 lamp post short - he's plainly been fooling everyone as to his level of fitness. Durante reached the Stone Gates with a few seconds to spare. I reckon he'll go 32:XX at Lane Cove on Saturday if he doesn't kill himself on Thursday. Given Hickson Rd is scheduled, that is not a given.

Then went to see the doc and got the news I was expecting. Continue the eccentric loading, apply Nitrogen patches (I've already got them from the chemists) and use the Strassburg sock which I've also bought. But no running until May 6th (5 weeks) when I see him next. I'll start riding to work and back and will go swimming.

Realistically I'll need 3 months ramp up time again so I won't do Gold Coast (at least not the marathon) but will see whether Sydney is a possibility instead. If all thinks sort themselves out properly, first competitive race will likely be City to Surf where I'll try to retain that Seeded Start.

Monday run home

Attacked the hills again. Problem with doing that is that you never really slow down in between. 29:05 at Toyota Garage and 55:52 all up. Heel still not right, Sunday runs always bugger it up. I haven't eased up on the training though - probably knowing that the Doc will tell me to rest or ease up tomorrow so squeezing the last few proper training runs it. Kirsten made a good analogy of when she tells herself on Friday that she's going on a diet on Monday and makes full enjoyment of the weekend in between.

Kangaroo Valley

Friday

Run home from work at lunchtime with the first section via Cremorne point with Kanser, MC, Durante, Benny St, Dicky H and Clyde. When I left them I worked the hills again, finishing about 16km in 72:20 (after 45:20 at Toyota Garage).

Sunday

Rested Saturday so headed out early on Sunday (only time to fit it in albeit knowing it would aggravate my heel). Ran through Kangaroo Valley village then straight up Berry Mountain. Turned around at 14km on the Garmin then ran back. 14km came at the very top of Berry Mountain - 5kms after the start of the climb. Felt really good though, no doubt due to the rest the day before. It was a fantastic morning on top of the mountain - beautiful sunshine but looking down on the fog resting over the valley. Obviously pretty quick on the way back with 5kms of straight downhill. 2:01:47 for the 28km. Averaged 4:39's on the way out and 4:02's on the way back for 4:21 average all up. Splits went:

5:01, 4:30, 4:24, 4:12, 4:21, 4:05, 4:19, 4:05, 4:16, 5:04, 5:03, 5:22, 5:21, 5:04, 4:05, 3:53, 4:02, 4:17, 3:42, 4:08, 4:04, 3:52, 3:52, 4:02, 4:18, 4:11, 3:58, 4:03.

HuRTS Pyramid session

A number of the regulars missing today, so that the front group was just Tucks, Muz, new chap Jasper and me. Second group was led by LF Charlie with Ray, Vlad (taking it easy before Ironman), Dom and a few others.

Really good session today. I led them all (other than the final 450m) with Tucks sitting on my shoulder the whole way. Muz is still feeling the after effects of Six Foot while new chap Jasper seems to have a bit of raw talent. The session was good in that it was sufficiently uncomfortable from the beginning and yet the times were very consistent, particularly the 3 lap efforts which can blow out. Times went:

83, 2:48; 4:11; 5:38; 4:11; 2:42; 72.

Brings up an overall average of 3:03 per km for the total 7230m. Still a far cry off Dec 11th (87; 2:50; 4:11; 5:27; 4:00; 2:37; 71). It was hot today though - 31C. Heel feels fine but calves are very stiff from the eccentric loading. Sod the Ultrasound guy.

700th post

But little to write about. Saw Carl this morning. He killed me on core strength work. Jogged there and back (2km each way). Had a client lunch and evening drinks so no other run. Had ultrasound where the bloke told me it was acute insertional tendinopathy and that I shouldn't be running. Then had massage with Gary. Gary called this evening having spoken to Caleb and indicated things weren't as bad as the ultrasound bloke made out. Slightly encouraged by that but I'll wait to hear what Dr Kuah says. Certainly feels as though the eccentric loading is working. Gold Coast may not be on but I just want to be able to run injury free again and enjoy my training. There are always races to run.

HuRTS 14 x 3mins

Tough session today. Very warm and still struggling with the after effects of Six Foot. Didn't feel comfortable at all even from the first rep, just a little dead in the legs. Was also worried about how I'd hold up for all 14. So tended to run easy for the first half of each rep then pick it up in the second half. Ran with the front group of Durante, Tucks, Serg (rapidly improving), the Judge and the Chairman. Serg dropped out after 10, the Judge, the Chair and Tucks after 12 leaving me to chase Durante over the final 2 when I started to struggle. Still kept up the same distance (between 900-910m for each rep - just short of gate to gate each time) but Durante stretched away on the final 2. I was outsprinted by MC, Andy and LF Charlie on the final rep.

Pleased to have completed the session. First proper HuRTS session in 2 or 3 weeks.

Run home

Missed lunch with an ISDA talk so ran home instead. Been feeling as if runs have been getting into a bit of a rut recently so happy to have done so. Felt pretty bouncy so attacked the hills - something I'll be doing more of in the next few months. Was a bit uncomfortable to start with raising the pulse more than usual but then settled into a pattern and felt pretty bouncy. Happy the effort.

Fantastic run by Timmy Rowe on Sunday - 1:34 for the Smithfield 30km. Way quicker than I was expecting. Everyone is eagerly anticipating his Canberra effort. Good to see DrJH running strongly at Lindfield - he'll be hard to beat this season.

Striders STaR - North Head

Rocked up this morning to a very depleted crowd - one person in the 6:10 group and about 8 starting the 6:20 group including Gareth Banks, John Binfield, Dennis, Mark Fiore, couple of girls and a chap called Simon. Picked up Ray heading up to North Head. Very easy pace to start with chatting all the way. Discovered that there is form behind the recent rise of John Binfield - he was pretty good as a kid coming 16th in the Inter Counties Cross Country (equivalent of Nationals) and ran a 1:59 800m.

Continued this way until coming down into Seaforth in the final 5km when the chap called Simon (who had been running ahead of us, getting lost then rejoining us) pushed ahead and I ran with him. Was probably running under 4:00 per/km at that stage but I didn't have the Garmin on. All up about 2:27 for the 30km.

Could feel the heel all the way and it's sore. Had been responding well to the eccentric loading (but not on a step) before that so I'll continue it. Will be a long process.

Easy Friday

Out today with a good crowd of Serg, Kanser, Shandyboy, Durante, Benny Saint, Clyde, Tucks and bumping into Tim C along the way. The usual Monday route in about 63 minutes. Felt pretty tired towards the end so I think I've still got a bit of Six Foot in me (that sounds rude).

Went to Northside Runners this morning to get a pair of shoes with a shallower heel following the Doc's advice and settled on a pair of Nike Structure Triax after testing out a load of different types. Haven't worn Nikes since I was 14 years old so will be interesting to see how they go. Also tried a pair of "Newton's" which are specifically designed for people like me with a prominent heel strike (look at my photo approaching the finish line of Six Foot below). They felt weird but will have a word with the Doc to see if he thinks they are worth a try.

Edit: Just updated the race calendar. May and early June looks busy. Great prep for the marathon though.

HuRTS Mona Fartlek

Yesterday, saw Carl in the morning with my quads still screaming but my heel absolutely fine. Then saw Dr Kuah in the evening. He seems to think it's more likely to be "insertional tendinopathy" as opposed to retrocalcaneal bursitis but I'm having an ultrasound next week to determine which. The tendinopathy will be easier to treat (prevent coming back) so I'm hoping it's that. He seemed to think my shoes were the main problem, as well as calf tension. He said not to stop running but just to take it easy.

So popped down to HuRTS for Mona Fartlek and ambled around the back with Ray and Chris G. Useful to take the floats easy and stretch the legs on the faster bits. Easy jog around Farm Cove at the end for about 9km all up. Durante was flying, making the Stone Gates (which no-one has done in a while). He's the man in form at the moment and my Head to Heads could take a bit of a battering. Still had a slight headache from last night at Hurricanes and the Beach Road. The usual trash talking (particularly from Timmy and Kanser). Wildman has gone soft. He's so fit now he can't hold his beer so I'll have to rename him Pussyboy. Durante had to drag him home early after he started waxing lyrical about the 20 year old girls in his squad....

Six Foot Track - 16th in 3:53:38

This is an event like no other. I say event as it's not really a race. Even on the start line I wasn't nervous - just standing around listening to all the lighthearted humour and soaking up the spectacle. It can't be a race when you're averaging over 5 mins per km and at any time feel as though you could run faster, but know that if you do you may blow up in 5kms time. It's a strength endurance test, and probably the toughest one around.

Most of the HuRT Squad lined up together 2 or 3 rows back. The gun went before I was ready and just after my Garmin had switched off from satellite mode so I spent the first 20 seconds jogging trying to locate satellites. It finally locked them in so I concentrated on the task in hand and found myself picking my way down the steep stony section before the Nellies Glen steps next to Tucks. This is where I realised my first (and biggest) mistake of the day - choice of footwear. I chose my old racing flats with the heel wedges, partly due to the wedges making things easier on both achilles and partly due to the benefit of the light weight up the hills. They had both of those benefits but I could feel every single stone through the forefoot. My feet are still bruised now. They slowed me down on the downhills - particularly after Mini-Mini saddle and at the very end.

Finally got to the bottom of Nellies Glen and stretched out a bit. Found myself running 3:43 and 3:40 splits feeling as though I was running 4:10's. Caught Andy on this section then Dicky H and Chris G. Then Tucks caught up again soon after and we ran together all the way to Cox's River. He pulled ahead slightly on the final 2km of the technical section as I still wanted to feel fresh at Cox's. Waded through Cox's, took on a gel and Hi-5 drink, had a wee then set-off up the hills to Mini-Mini. I got to Cox's in 1:10:02, bang on schedule. Tucks was nowhere in sight, and remained that way for the rest of the race. He ran incredibly strongly from Cox's onwards which shows what strength in reserve he has. I reckon the hills up to Mini-Mini are the hardest. You still run them as you haven't given in to walking yet but despite this they are some of the steepest. I ran most of the way to Mini-Mini overtaking quite a few runners as I did. Hobbled down after Mini-Mini (bloody shoes), waded through another 2 rivers (where did they come from?) then started on the hills up to Pluvi. Overtook Tim Ashby here who muttered something about "this being ridiculous" (he wasn't wrong) and generally went the whole way up with Adam Jordan and Trevor Jacobs. They ran (in a sort of Cliff Young shuffle) the whole way, whereas I would walk with a long stride the steep sections then run quite quickly the flatter sections. This way, I would catch them up on the flatter sections as well as stretch my legs a bit. I think it pissed them off though. Overtook Brendan Davies near the top of Pluvi and then Cameron Arnold right on the summit. Took on more gels and bananas, hi-5 and water (the aid stations always seemed to appear just as you needed them) then set off along Black Range. Pluvi was reached in about 2:17 - again, bang on schedule.

I was hoping to get into a good stride here and count down the kms - first to 30km and then in 5km sections. However, 26km to 30km seemed to take ages. There's more hills than I remember and I was plodding. If I got a split under 5:00min p/km, I would celebrate. I passed Paul Arthur at this stage and then saw Ray up ahead. Seemed to take ages to drag him in and I hardly flew past him. We had a brief chat and I slowly eased ahead like two ships drifting in the sea. From here on in I was largely alone save for the cheering bystanders who temporarily lightened the mood. I passed one bloke struggling badly just before Caves Road, then was passed by another at about 40km who flew past me telling me to hang on in for a sub4. I fell down some slippery steps just after Caves Road but just landed on my arse. More painful was the sudden cramp in my thigh trying to stand up again. Finally got to the top of the hill above Jenloan Caves signalling 2kms to go. However, the joy at being so close to home is tempered by the fact that you have to navigate the most painful part of the course - a steep rugged downhill. My feet were killing me. I couldn't just let go and run as I would have fallen off the edge (about a 400ft almost vertical drop) so had to run putting the brakes on which was agony on the thighs. Was just about holding off the cramps but it was close. Then the final run in which makes it all worthwhile. The MC calls out your name and you get a huge round of applause. Crossed the line with hands aloft in 3:53 - a 19 minute PB, but who's counting.

Great runs by Tucks who powered ahead for a 3:42 and Terence who I didn't see for the whole race but finished 4 minutes ahead in 3:49. The HuRT Squad backed up well with Ray holding on for a 3:57, Richard Green getting under 4hours for the first time for a 3:58 and Chris Graham as consistent as ever in 4:02. Muz had a good first run for a 4:06 just behind Andy. Tim A and Dicky H struggled in the second half for 4:25's or thereabouts. Charlie just missed his target with a 5:02. Both Dicky H and Ray continued the HuRT Squad tradition of requiring Oxygen and a drip from the St John's Ambulance tent.

Great few beers in Caves House with Charlie, Tucks, Muz, Andy, Dicky H, Ray (who looked drunk despite being a teetotaller) and Terence, then home where I crashed out. Bit disappointed to miss out on the team prize but Gramps Army are just too strong.

Thighs are killing me still now. Weird thing is that my heel bursar is fine. Still seeing the specialist on Wednesday though as I need to sort it out before continiung marathon training. This race has taught me that it's all about the kms.

Will be back again for this one.

The Bet

Training this morning with Carl and massage with Gary this afternoon (for which I got paid $23 after cleaning up on two $50 bets recently). So another bet had to be laid and Serg was in the wrong place at the wrong time.

Caught up with Benny and Clyde, Serg, MC and Durante for the usual Centennial route but I cut short at the Fox Studios gates for a gentle 12km. Just before peeling off, the conversation turned to Benny's great 5km run where we were working out splits per lap. Turns out it's about 65 seconds per lap, to which Serg says he could stay on board for about 1500m on the basis his PB for 1500m was 4:05. However, he went on to say that that mark was "pretty crap" and that it should be well under 4:00. With my PB being a good 19 seconds slower, I challenged him that he'd never get under 4:00 for the rest of his life. Serg immediately grasped my hand like he was settling the takeover of Rio Tinto and said "how much?". I said $200. He said $500. I said you're on. He quite gracefully offered up a time limit of 3 years. Clyde said we should index to CPI. I agree. So watch out 11th March 2012. I think Serg will be somewhere in his 40's by then so should be interesting. If he and Gary find a race to pace each other I may have to go and speak to Westpac.

Of course I have huge respect for Serg as a runner, but a 3:59 1500m is very different to a 68minute Half....

Further banter yesterday between Serg and Muz has led me to introduce a head to head table on the blog for 2009. I've added CT just because I know a runner of my inferior ability comparing himself to him will piss him off. DNF's count as win's in my book. Let me know if you want to be added to the list...

HuRTS - 6 x 5mins

Training is following a familiar pattern at the moment. Haul myself out of my office chair at 12.10pm. Limp with sports bag to the lift. Get changed in changing rooms feeling sore in both achilles and the legs. Start jogging to the rendezvous point at about 8 mins p/km wondering how I'm ever going to do the session. Meet the lads. Quick chat. Everyone looks fitter and more keen than me. Set off. Feel terrible. Barely able to move legs and struggling at 3:40 per/km pace. Feels hot and humid - is it hot and humid? Second rep - not much better. How come everyone has suddenly gotten so quick? Where has Durante's weight gone? When did John Binfield become so fit? Ah, at least Serg looks as though he's struggling. 3rd, same. 4th rep, starting to feel OK. Have we slowed down? Check watch. No, we're actually running quicker. 5th rep, feels good. I'm at the front! Pace is quicker again yet feels easier. Oh, here's a hill and there go Durante and John. I can't run hills. How am I going to be able to cope with Six Foot? At least my singlet looks good. 6th rep. All feels great now. Only doing 6 today so let's speed it up and see how I feel. Feels great - 3:17 pace. Stop for water. Have a short rest. Legs seize up. Start trying to jog. More painful than running quickly. When will I ever feel good again?

And then there were two....

Big crowd started for the usual Monday run today - new Dad Kanser, Serg, Muz, Dicky H, Mat K, Wildman, Springer and Dave Casey. Various drop outs along the way resulted in only Wildman and me finishing. 63:59. Felt very average for the first half struggling in the humidity but gradually felt better during the second half. Good stretch afterwards eased the heel - the nerve stretch for my hamstring (leg straight out in front of me but pulling the toes towards me) seems to work really well.

Getting excited about Six Foot now. Plenty of talk about it today. Muz is looking very sharp.

Medium Sunday

Just two laps of the 10km route today before Six Foot next week. I think my bioryhtmns are one day out as I felt great today, very bouncy and barely breathing. First loop in 42:06 and second loop in 39:57. The heavens opened on the second loop which made running down Manly Beach a dream (the tourists were in the pub) but the shoes got very heavy. Good practice for next week.

21km all up.

Striders 10km North Head - 5th in 33:22

Was secretly hoping for a sub-33 after some big weeks recently and a decent taper. But it wasn't to be. A good crowd showed up this morning and in the first 1km there was a breakaway group of 6 of us - Jeremey, CT, Trent Wood, Jan-Willem Schaar and Darren Moyle. We stayed together until 3km going through 1km in 3:10, 2km in 3:24 and 3km in 9:32. I was feeling good at this stage, but at the turn at the stone arch (much closer to the stone arch than the old turn was) I suddenly started to struggle. There's a long drag of a hill here and my legs suddenly went dead. Darren Moyle dropped off the back soon after and I quickly passed him but was in no-man's land from then on.

Went through 4km in 13:02 (a 3:30 which showed how much I had dropped off) but 5km in 16:20 so was still hopeful of a sub-33. However, 6km in 19:48 (a 3:28 which incorporated the hill opposite the fort museum) put paid to that. 7km was 23:07, 8km in 26:38 (again, that bloody drag of a hill) and 9km in 30:05.

Lesson learned was not to go out too quick. Some really slow kms in the second half. Wasn't helped by being by myself though. I thought the course was not as quick as the old course. Seemed to be hills all the time and in the wrong places. Most people had pretty average positive splits other than Tucks who ran even splits despite taking it easy in the first half. Weather was good - no wind but maybe a bit humid.

Some good runs out there. Timmy L is getting right back into it running a 35:50, only just ahead of Eoin who ran a 1 minute PB to finish in 35:55. Tim Cochrane was catching me towards the end and must have got under 34. Good to chat to Rich P and Dimitry afterwards.

Need to race more (as Dad said) - very hard to run fast times just off interval training.

HuRTS 10 x 400m

Woke up this morning feeling good for the first time in about 3 weeks. Heel was very sore after trying to do eccentric loading on it (will have to have a word to the Tiger about that) but actually felt as though I had some energy for once. May have something to do with ditching Kirst's plan for dinner and eating a load of carbs - I think I haven't been eating enough after upping the mileage. Probably has more to do with the easing up in training finally taking effect.

Headed out today to Rushcutters for 400s with Durante, MC, LF Charlie, Tucks, Dom, RMR, Stephen and a couple of others. Muz showed up late then went off to run hills. The Oval was closed for a match so we made an ad hoc route around the grass field adjacent (measured on the Garmin). I just did strides in around 76 secs per rep putting in 2 or 3 quicker ones. Durante was flying running 65/66's and MC was also going well just behind Tucks. Nice view at around the 100m mark which made a pleasant change from looking at Durante's ass.

Beautiful day today (clear as a bell and not too hot) but I hear the weather in Melbourne is not so good which is a shame for tonight's race. Good luck to Steve, Ben and Tim. I was wrong on the pacing job, Steve's racing so all the best mate.

More easy stuff

Easy 14km around Centennial once and cutting down the steps on the way back with MC, Serg, Wildman (who cut short), Clyde and Andy. About 4:35 pace. Saw Carl this morning and Gary just after so the legs have been stretched and pummelled. Back of left knee slightly sore on hills. Left heel slightly sore.

Non-HuRTS

Missed HuRTS lecturing at UNSW so ran home instead. Fairly easy although faster than normal. Would guess at 56 mins but I buggered up pressing the start button on my watch.

Post Script: Huge congrats to Kanser and Olivia on the birth of Cara Lily. Expect to see many duels between Cara Kane, Nia Tuckey and Maggie Highnam in the future.

Easy Monday

Usual Monday route with MC, Muz, Serg, Wildman, English Andy and Gerry. Felt very easy today after yesterday's rest. Wildman and I found ourselves alone out front after about 2kms as the group fractured. Ran all the way with him. 1:03:26 for the 14.36km (4:25's). Will be interesting to see if he gets the pacing gig for Thursday evening at the Melbourne Track meet. Should be a great race. Birmingham should win it (of the Aussies) but will be interesting to see if Gregson takes him on.

Edit: Just heard that he got it so will have to set the recorder for Channel 10 when it's broadcast.

Saturday long tempo

Missed Friday due to forgetting to take my running kit to work so Saturday's planned short tempo was replaced with a long tempo. Jogged down to the Roundhouse and planned on running 7 laps of the 2.5km circuit keeping all the kms under 4:00 per km. Worked out fine. Km times were as follows:

3:57; 3:55; 3:56; 3:55; 3:56; 3:54; 3:57; 3:55; 3:53; 3:52; 3:51; 3:52; 3:51; 3:51; 3:49; 3:43; 3:44; 3:37 (pace for 0.5km).

Overall average of 3:52 (17.53km in 1:07:47). So all nice and consistent and felt pretty comfortable until about 14km when the pace picked up slightly knowing I was approaching the final lap. Felt pretty worn out afterwards mind. 117km for the week (again).

No run today. Was at Ken and Emma's 40th party last night and hit the lemon and lime daquiris pretty hard only getting in at 3am. So today is a write off. Happy to ease down this week in any case.

HuRTS Hickson Road

Powerco sale settled yesterday after months of negotiations so went out and celebrated with the banks, not getting back home until 2am. As a result, I wasn't in the best shape for this session although it was useful for sweating out some more booze. Relatively small crowd today with MC, Tucks, Kanser, Durante, Enda, Phil W, English Andy and even Serg but not many more. Felt bloody awful on the first rep running with Andy and Enda but then gradually felt better each rep I ran. Suddenly on the 4th it all felt easy again so gave that one a blast tussling with Durante all the way until he put on a burst at the end. Pleased with the time for that one considering I cruised the first 200m. Times went:

3:50; 3:35; 3:43; 3:22; 3:43

Kanser was flying before pulling up on rep 3 with a calf injury. Hope it's alright mate. Durante was looking easy and Tucks' inexorable rise continues...

PM: Easy run home. 30:50 at Toyota Garage, 58:24 all up. Felt great (much better than lunchtime) but heel is sore so have taken Voltaren.