Boxing Day

Lull in Blog updates over the past week or so having travelled back to the UK and being busy. Caught a cold on the flight back (not surprising given the temperature in the UK and the busy itinerary). Did 3 runs in Hexham, each on the same route around Warden (about 9km). All run quicky - on or just over 4mins per km. The final one was with Jamie on a very frosty morning of Dad's wedding. He made me keep the pace very honest all the way before we caught site of Laurence just before Hallstile Bank (thank God).

Today was the first run in a week and running off the Christmas Eve and Christmas Day drinking. Quickish again for 8km (my 7.5km Manly route but extended through to Campbell Pde finishing at the Mola's where we were for Christmas Day). Plan to run more frequently in Tassie and then pick it up again in the New Year. May even make a HuRT session in January. Hip and achilles are pain free. Only become aware of my hip when I slow down and "sit back" into my stride, hence the quicker running. I've been slack on the exercises recently though which make a huge difference.

Good start

Carl blew me out this morning (after just paying for my new set of 10) so rode to work angry. Albeit not very fast. Just haven't been putting the time in on the bike recently. Went out over lunch for 7km, first 5km quick (19:14) and the last 2km slow (10 mins). Felt very bouncy again, this glute work is doing wonders. Achilles good. Hip good.

Sunday fun

South Steyne and back from home. 30:14 (about 15:07 at South Steyne). Very warm but felt great and bouncy. No probs with the hip although achilles has stiffened up a bit since Thursday. Spent the morning watching Bec in the Nippers Carnival at Queenscliff where she just missed the final of the beach sprint after looking across in the final 10m. No wade due to the heavy surf which was a shame as it's her strongest event.

Update

Sore after first run so will try again tomorrow.

A few recent photos....

http://pommytom.smugmug.com/Highnam/December-2009/10541399_UTTrR/1/732144034_NqHdu

Tentative return

Very easy 5km today testing out the hip (the MRI for which showed a bony spur on my femur head and torn cartilage). No pain although I "became aware" of it in the final 500m. We'll see how it is tomorrow. Been doing a stack of exercises on my glutes which has made a big difference in the past week.

Very unfit though. Felt great for the first 2 minutes then the heavy breathing started.

Adductor Tendinopathy

Is what I have - saw a physio on Wednesday. 2-3 weeks off running, but allowed (and encouraged) to ride the bike. Groin is very tender at the moment, even to touch. Won't be fit for JPMorgan or State 3000m now but will be happy to sort this problem out properly and start running pain free again. Will take it much easier this time with no fixed goals other than to start building a good base.

Bugger

Session was 14 x 3mins off 60s but I pulled out after 6. Not sure what the matter was - completely bereft of energy and was puffing and wheezing just to hang on to the back of the group running 3:45s. Plus the groin/adductor was very sore (which it has been all week but have been trying to ignore it). Have booked an appointment at the physio tomorrow and will sort it out properly this time. Won't be fit for November but just want to run pain free again. Only good news is that the achilles feels stronger every day and actually seems to be better the more running I do.

Strange things are afoot...

Yesterday I showed up at Centennial Park at 6.45am to find our usual meeting place roped off by police due to the murder of a 37yr old. http://www.smh.com.au/national/man-died-a-violent-death-20090927-g7js.html. Today I try and run around North Head only to find the road closed by police due to a human skeleton being found by a fossicker. http://www.smh.com.au/national/skeleton-found-at-north-head-20090927-g7dm.html. Also on my run today, I set off with all things being usual from near Campbell Parade and return retracing my original steps to find a massive tree blocking the path. Good job I wasn't anywhere near it when it came down as I don't think I would have had the acceleration to avoid it.

Dropped Billy off at Woody's for a party and left the car there to do a 2 hour run. Ran to Shelley, up to North Head (but stopped by the cops at the roundabout), so went back the same way but when I got to Queenscliff carried on up the coast beyond Dee Why before turning around and heading home. Just like 2 weeks ago I felt fine until 90 minutes then really struggled. Didn't fall apart quite as badly as last time but it wasn't as hot. I think the correlation is doing the long run after Sean's session the day before, done it twice and both times I've struggled. All up it was 2:00:11. Works out at about 26.5km (route) so about 4:32 per km.

The Lambton Worm

Caught up with Sean's squad for 8km hard followed by 10 hills. Lots of wind today which, given we run a figure of 8 circuit, helped in parts but was tough in others. Laps went as follows:
7:04
7:17
7:24
7:03
28:46 all up. Felt pretty depressed during the 2nd and 3rd laps seeing the Tiger and Hollie pulling further ahead (albeit only doing 6km) and then saw Wayne Bulloch closing in on me so put some effort into the final lap. Felt better on that lap, lacking in confidence at the moment to push it earlier. Wayne was about 15 seconds behind. Given he ran 35:00 at North Head that shows about where I'm at. Pushed all the hills this time so pretty tired by the end. 15kms all up.

Bobby Shaftoe

Just an easy 6km today but ran it quite quick going through 5km in 20:09 before easing down to jog up the hill.

Cushy Butterfield

She's a big lass!
And a bonny lass!
And she loves her beer!
And they call her Cushy Butterfield,
and I wish she was here!

Another run home tonight. 31:07 at the Toyota Garage and 58:45 all up. Felt quite bouncy towards the end with the last 2km in 7:45.

A bet has been laid

Adductor was feeling better and had a massage with the Tiger so tested a run by running home. Where the adductor previously was sore was fine, but felt uncomfortable in the groin in an external, inside of the leg position. Was sore when the foot landed as opposed to when I dragged it forward as before. Achilles was also a bit sensitive with not having run in a while. Can't understand why I'm getting all these aches and pains in the hip flexor/groin area. Even the left leg was slightly sore. Otherwise run felt great, hardly breathing but was helped by a decent south westerly pushing me all the way home.

Got to ignore injuries from now though. Gary and I have $50 on who beats the other in the State 3000m. There's a $50 bonus if either beats my PB. I certainly won't achieve the latter, but it's full stream ahead on training regardless as to the aches and pains in order to beat the Tiger.

Bugger it

Very easy 6km run around the Botanical Gardens. Feeling strong again but the adductor/groin problem was bad. I number of other muscles in the leg get sore trying to protect it. Will take the next 5 days off to hopefully knock it on the head...

HuRTS Hills

First hill session in almost a year. Wasn't worried about the achilles but more about the adductor. Was fine during the session though. The program was for 30 x 100m hill with a quick jog back down after each one. We did them in the Botanical Gardens where the PiTD hill is. The intention isn't to all out sprint them, just to concentrate on form in lifting the knees and pushing through by firing up your glutes. We had a good crowd (suprisingly, given the Sydney Running Festival this weekend) with Charlie out front, Timmy L going well just behind him and a few others being burglars on the occasional rep. I ran in the middle of the pack alongside Binfield but found myself further forward for the last 5 or 6 when people started to tire. We had a quick drinks break after each set of 10. It was hot out there today - 30C but we had no shade from the sun.

Pleased with how it went. I could probably push them a bit harder next time but was being cagey. Still, legs are now very shaky, particularly after training with Carl this morning where we started to do squats etc.

4km warm up and 3km warm down for 13km all up.

Starting to get excited...

Rotten cold yesterday. I was the world's grumpiest man. Better today but still coughing up a load of bad stuff (which almost hurts my still sore chest). Wasn't going to miss today's run though. Set off by myself on the Surry Hill's route to Centennial, did two laps then 3 loops of Mackay Oval then back the same way. Very sorry for myself to start with, coughing, feeling my sore adductor etc. Then at about half way everything seemed to come right, started to push the pace just because I felt I could and felt fantastic for the first time in ages. Spirits really lifted. It shows in the km splits:

4:43; 5:01; 4:23; 4:35; 4:31; 4:25; 4:17; 4:23; 4:11; 4:02; 4:07; 4:20; 4:17; 4:12; 4:03; 3:43; 4:05

All up 16.82km in 1:12:41 (4:19's). Had a good stretch at 12km and the adductor felt much better afterwards. Should remember that.

Sore all over

Yesterday's run buggered my legs up. Felt like someone took a hammer to them overnight. Not helped by general stiffness due to the streaming cold I've caught.

Today was an easy 10km in 44:20 with Serg and Clyde, catching up with Gerry half way around. Felt quite good while out there, but as soon as I stopped as I was hobbling around like an old man. One day soon I'll go for a run and everything will feel great.

Big congrats to my big bro Jamie who smashed his 10km PB yesterday in running 36:57. Looks like the sub3 marathon in November should be easily achievable. I'll be giving him 10 seconds max in the Highnam Handicap in December.

Tough

If I'm being honest, I haven't enjoyed the long Sunday run for about a year. Injury worries seem to be exacerbated when running slowly, so it's always a slog. So I wasn't looking forward to today. Adductor was still sore, chest has been very sore and I'm always very aware of the achilles. Plus I had a sore throat and slight headache with a cold coming on, and the only time I could get out was 1pm on a beautiful sunny day with the temperature up at 28C. However, there was no way I was going to miss it after last weekend's effort.

Despite that, I felt great from the word go. I ditched the crap shoes yesterday and bought a pair of Brooks Infiniti and they felt brilliant. The adductor was still sore for the first 10km but gradually eased over that time so that I could barely feel it. I was running just under 4:30's but felt bouncy and was enjoying it. That was, until I hit 20km. I was then desperately thirsty but the nearest bubbler was 3kms away. I slogged my way there with the kms blowing out to 4:50's and then ran from bubbler to bubbler hovering around the 5:00 per/km mark. Eventually got back covering 28.69km in 2:13:06 (4:38's). Could barely stand up, shivering and alternating between feeling hot and cold. Tried to drink but immediately felt sick. I think I've just made the virus a lot worse than it would otherwise have been, but wouldn't have done it any differently. At least I didn't pull out.

Slowly feeling more normal

Saturday

Joined up with Sean's squad for what I thought was 6km hard. Turned out it was 8km hard followed by 10 100m hills. Watched everyone immediately shoot off into the distance while I ran with Craig Dunn and another chap with Dmitry just behind. Stayed with them for the first two laps where the other chap finished (he was only running 4km). Craig then seemed to ease off the pace a bit so I pushed ahead and ran by myself. Kept the pace fairly controlled the whole way and I think I judged the pace OK - it was hard but not as knackering as a race. Pleased to be able to stay ahead of Craig and Dmitry but they are also recovering from injury/illness. Splits were as follows:

3:28, 3:33, 3:41, 3:36, 3:40, 3:41, 3:41, 3:30.

Must be a bit short of 8km as my time was 28:36. Then did only 3 hills. Achilles was fine but I needed to get home and was also a bit concerned about the adductor.

About 14km all up.

In pain

Easy 10km with Clyde and Sam (44:20). Had intended to run 14km but adductor was starting to get a bit sore. Stretched it out thoroughly and feels good again now. Pain in my chest following last Sunday's secatur accident won't abate though.

Birthday HuRTS

Blogger seems to know it's my birthday - there was a cake with a candle on it integrated into the Blogger symbol when I logged in. Big Brother is watching...

Woke up with breakfast in bed (bacon and egg roll followed by cake and interspersed with fizzy cola bottles and cherry gums) looking out on a beautiful Spring day. Wasn't going to miss a run today so popped two Voltaren which did wonders to my adductor strain (and bruised rib). Felt like a young man again, ironic given I'd just clocked over another year.

Session was 7 gate to gates (910m) off a rolling 5 mins. I'd intended just to jog around the back but was feeling good so put some effort in. Ran them all with Tim Cradock and new Triathlon Tim, with Tucks a good 10-15 seconds in front. Reps went 3:01; 2:58; 2:56; 2:58; 2:55; 3:00; 2:53. Plenty of stretching afterwards. 11km all up.

Nice session, beautiful day, Ribs and Rumps tonight, life's good.

Injured (again)

Cut short my long run after 5km yesterday with a very sore adductor longis. It's been plaguing me all week but I'd started to run with a limp yesterday compensating for it and realised that 28kms of doing that would not be good for me.

Will give it a rest for 2 days and see how things are then.

Sean's Squad

Headed over to Centennial Park for 4 x 2km off a rolling 9 minutes. Plenty of guys there I knew including CT, Big Mikey H, Dimitry, Ben, Jim Dawes, Tom Crasti etc. Quite a long warm up then banged out the reps as follows:
6:45
6:46
6:50
6:48
So pretty consistent but it didn't feel that way as most others were running the reps progressively 10s faster each time. Quite a few only did 3 (including CT, Dimitry and Hollie Emery, who smashed me on reps 2 and 3). Still, it's another quality session in the bank. Jim Dawes is going well, as is Big Mikey H who was ahead of Crasti for 3 of them. Harry and Ben were way out front.

3km warm down for about 15km all up. Beautiful day and enjoyable out there.

Easing up

Scheduled run was 6km easy with the 90% strides so turned up for Mona Fartlek with the HuRT Squad and hung around the back until the final five 30s efforts where I sprinted for 15s then eased up. All worked out pretty well. Right thigh still sore but saw Carl this morning and he identified the relevant muscle and gave me a stretch for it.

Looking forward to my first rest in 8 days tomorrow.

A Novelty

Haven't even been aware of the achilles over the past two days so plucked up the confidence to run the hilly route home today. The decision was helped by the fact that I didn't fancy heading out at lunch as I was still suffering from a hangover from Muz's farewell drinks and dinner last night. Felt great this evening but for a corked thigh. It's very sore from the adductor all the way down to the knee. Other than that it was an easy run in lovely cool conditions. 31:30 at the Toyota Garage and 59:15 all up for the 13kms.

HuRTS Time Trial

Today (Tuesday) was 6.5km hard on a route starting at the stone gates opposite St Mary's, down to the Opera House, around and back. We had a rough staggered start which we can finesse next time based on today's times. I'd been looking forward to this run as a good gauge of my current fitness. Outcome is that I've still got plenty to do. Set off quickly with Enda running the first km in 3:11. He then pulled ahead in the second km which I ran in 3:23. I was then on my own, suffered in the third km running 3:36 and going through the Stone Gates in 9:46. Was blowing hard around the Opera House covering the next km in 3:36 again but recovered slightly coming back around Farm Cove (3:34). It was then a question of just holding on and pushing hard up the hills for home. Tucks and Andy came past at this stage. Was pretty pleased about the way I finished, closing slightly on Enda towards the end. Clocked 22:45 to finish (exactly what I predicted - central governor was in control). It's just short of 6.5km so works out at 3:31 per/km on average.

Final times were as follows:

Tucks: 21:19
Andy: 22:08
Enda: 22:30
Me: 22:45
Travis: 22:58
Binfield: 23:50
Gerry: 23:54
Smolly: 23:55
Todd Neal: 24:10
Greg: 28:04

Easy recovery

Very easy 5km around the Bot Gardens and Opera House. Bumped into Gerry along the way then Andy and ran with them. Achilles was sore to start with but eased up by the end. Was running in the new orthotics from Dr Windybank which were strange. He suggested a stretch for my ITB and didn't have much affect on that but had immediate affect on my achilles.

...and sore

Had to squeeze in the run at 4pm today after coming back from Billy's all day soccer Gala tournament. Wasn't really in the mood and just wanted to get it over and done with. The result was I took it very easy, barely breathing but worried about every ache and pain in my legs. Might as well just have run it quick- don't seem to worry about all the aches when you run fast. Right ITB is sore, right foot is sore particularly when I twist over it on the inside. Left achilles was a bit sore. Beginning to dislike my new trainers. The result of going cheap is that they have no support on the forefoot and'I felt it today.

26.25km all up in 1:59:02 (4:32's).

Getting tired

Just an easy 33:52 today on my old 7.5km Manly route (run in reverse). Feeling very tired. Keeping up the quiet running but it means there are no comfortable runs. Ran in the Skins that the Striders team won for topping the ANSW Premiership last year. They just seem to make my legs sweaty.

Maggie's back to her old self and no lasting damage that we can see.

Mike Threadgill

Usual Friday route with Ray, Nick Fairfax, Sam and Mat K. One of those rare occassions where I was the youngest person running. Pretty gentle averaging 4:29's (32:38 at the turn). Forgot to restart my watch after stopping for water but it was the same pace on the way back. Finished up with 5 x 80m at 90% effort. Felt heavy legged and tired today, struggling to get into a rythmn and feel comfortable. Achilles feels better by the day though. Woke up this morning able to walk on it without pain for the first time in almost a year. Tough night's sleep though having to rush Maggie to Westmead Kids Hospital after she fell with a stick in her mouth and punctured a hole about the size of a 5 cent piece in the back of her gums.

15kms in total.

Adrian Bell

Plan on the Sean program was 75mins easy (16km). Given I was running the HuRT Squad and we were doing Hickson Road reps, this was not going to be easy. So ran 7km beforehand then ran the reps at a good pace but without killing myself like you normally do on Hickson Road. That's not to say it was at all comfortable. I ran them at about 3:22 per/km pace. Tucks was miles ahead, Serg joined him up front for a couple, Ray, new boy Tim and a couple others were ahead of me with LF Charlie, Pete W and a few others behind. Made me realise how far I've got to go though. Trying to get under 3:40 for each 1.2km rep would have killed me.

By the end of the reps I'd covered 13km at an average of 4:00 per/km, so just jogged back to the office. Couldn't face the 80m sprints. All up 16.03km in 1:06:42 (average of 4:10's). Not quite what Sean had planned I'm sure but not a bad session in any case. It's all good at this stage.

Very bad news for Kanser having picked up a stress fracture in his pelvis. Know how he must be feeling at the moment. Stick with it mate.

Vince McKie

Out with the HuRTS boys. Session was Sean's suggestion for this week, 15mins hard (4min rest), 15mins hard (4mins rest), 10mins hard.

Was still feeling a bit sore after yesterday and trialling my new shoes (Nike Span 6). I've decided to go back to basics with shoes, getting a neutral pair and concentrating on a low heel tab. Good thing about this approach is that they're much cheaper.

Crowd today was fairly quiet again - Serg, Tucks and Ray upfront, Andy joining in and taking it easy with Clement, Pete W, LF Charlie, RMR and a few others behind. I felt pretty average on the first rep, running out yesterday's run from my legs and worrying about how I'd cope with the second long rep. Managed 4.14km in the 15mins (3:37 pace). Felt really good on the second rep. Serg came by very early on having run a 3:16 first km and I tried to stick with him for a while. Then Ray and Tucks came by, Ray dropped off up the hills while Tucks pulled ahead. I then caught Tucks coming up to the gates. Finished the rep in 15:01 so just failed to get back in the same time. Having said that, the Garmin got it at 4.18km (3:36) pace so perhaps I started further back from where I finished the first rep. Tried to do gate to gate in 10mins for the final rep but hit the wind around Farm Cove and only managed 10:10. Still, another building block and pleased with how I felt on the second rep, particularly after yesterday.

Serg should race on Sunday. He's plainly in great shape.

Vince Wilson

In an age group above me, Vince went on to some success. An interesting article on him here.

Plan for today was to fit in my long Sunday run which I missed yesterday. Knew the boys would be meeting up at 12.20pm so slotted in an hour beforehand. Took it very easily averaging about 4:43's. I was a bit worried about my first 2 hour run in 5 months as well as the fact that when I hooked up with the rest of the lads later it would be a bit quicker. As it turned out, only Serg showed up today and Serg is incapable of running slowly. Having said that, it didn't feel as though we were travelling that quick as we were just bantering on about the World Champs etc. However, I noticed the splits were much quicker and we seemed to increase the pace all the way. Finished up covering 27.17kms in 2:00:26. Felt great for the second half and particularly towards the end where I thought I would struggle. A real confidence booster. Here are the splits. It's easy to spot where Serg joined in....

4:45, 4:36, 4:44, 4:46, 4:39, 4:44, 4:49, 4:41, 4:47, 4:42, 4:33, 4:49, 4:58, 4:23, 4:14, 4:16, 4:22, 4:16, 4:14, 4:09, 4:03, 4:07, 4:05, 4:01, 4:01, 4:13, 3:47.

Stephen Outterside

Been away for the weekend at Lake Macquarie. Couldn't fit in a run while away but managed 20mins followed by 5 x 80m sprints at 90% effort this evening. Was worried about the achilles over the weekend as it felt tight and was wondering whether it was due to the sprints on Friday. But everything suddenly felt a lot easier after today's run, even including the sprints. I think I'm susceptible to tight calves and hammies which put strain on the achilles and today's run just eased everything up.

Will have to fit the long run in tomorrow instead.

Goot to see Tucks bounce back to form with a 3rd place in the Willy to Billy and Tim Ashby showing some form in 5th holding off Cradock who has been running well... Results

Paul Morgan

Lee's elder brother. He tried to get me into a pub when we went down to the 1989 English Schools X-Country Champs in Hertfordshire but being a pre-pubescent 15 year old (I was a late developer) it was always going to be tricky. I think we drank Cokes on a park bench and talked about attractive female runners instead. Wasn't a long conversation.

Missed the start of today's run but caught up with Serg, Clyde, Gerry and Sam around Farm Cover for the usual route. Serg dropped off early with an injury. Clyde kept up the banter the whole way. These runs are starting to feel easier - felt bouncy the whole way. About 55mins today due to the shortened start. Finished with 5 x 80m sprints at 90% effort. Shoe almost fell off. Need a new pair.

Danny Wilson

Couldn't join the HuRT Squad today as I had a conference call and was also keen to follow Sean's program rather than 7 gate to gates. Jogged over to Rushcutters (quietly) in 15 mins. There was a school sports day on the Oval so did the session running on the perimeter path of the next door field. Scheduled session was 1min fast, 30s float, 2mins fast, 45s float, 3 mins fast, 60s float x2. So just 16:30 all up. It'll be x3 in 2 weeks time. Started to struggle a bit on the first 3mins fast. My stamina may be OK but my VO2Max has been shot by the 5 month lay off. I would have strolled through this session previously. Started to feel OK again in the second set when I was forcing myself to relax. Didn't worry about my running style when doing the session - seemed to be running on my toes in any case.

Plenty of stretching after then a slower jog back to work. About 11km all up. Achilles no problem but calves still sore. Amazing the change after JLP's work last Friday and the quiet running. I need a new pair of shoes though as my "adapted" shoes just slip off when going quickly.

More great races from the World Champs. 1500m last night was fascinating - just goes to show how tactical that race can be (Peter Rono, Noah Ngeny anyone?). Disappointed with Sally in the 100m Hurdles but the 800m made up for it with a great run from Jenny Meadows. I have a feeling that in 3 weeks she'll be kicking herself even more that she didn't dip for the line to get what may potentially be the gold medal.

Adam Carney

Adam was a bit of a lightweight runner who would crumble in the presence of his oldest mate, Tom Highnam. Only when Tom became permanently injured could Adam emerge from that long shadow and prove himself as a bit of a talent. It looks as though he now has a running blog, which will be added to the list as an honorary HuRT Squad member. You got to convert those mile splits to km's though Adam.

Today was a first outing with the HuRT Squad since March. Session was the progressive tempo, stepping up 10 seconds per km after every 10 minutes and running for 45 mins in total. We turned at 23:30 so tried to get back to the start (up the hills) in 21:30. HuRT Squad was down from when I last ran, and none of the slower runners that I was hoping to cruise around with. Serg, Charlie, Ray, Andy and Timmy C set off in the lead with me leading Gerry, Binfield Motors, Dicky H, Clement and a couple of others in the next group. No idea what the pace was as I had my Adidas watch on instead of the Garmin. Basically reached the far side of the road just before the bridge on Hickson Rd at 23.5mins with the first group about 150m ahead. Dicky H turned slightly early so we were chasing him on the way back. Caught Richard at Circular Quay and ran with him until Serg and Andy came past after the Eastern gates on Farm Cove. Dicky went with them up the hill where I struggled. Tried to keep the pace honest though and was catching Dicky while struggling towards the Stone Gates where we started. Reached them in 45:02, just failing to get back in the allotted time.

Forgotten what it's like running more intense sessions, but pleased to finish relatively strongly. Long way to go until I'm running with the front bunch again though. Tried running quietly (calfs are still agony but no probs with the achilles) until about half way when all I could concentrate on was the pace. I think I naturally run more on my toes when running quicker anyway. Having said that Dicky said he could hear me coming for about 2kms...

Hats off to Tadesse in the 10,000m last night. He's got incredible strength to run from the front and drop quality runners, but Bekele is just unbeatable. Looking forward to the women's 400m tonight to see whether Ohurooooggooooo can time her peak form to perfection once again.

Ben Worthington

Saw Dr Windybank the podiatrist on Thursday and was very impressed. He told me I had Haglund's Syndrome which is what I'd suspected all along. He analysed my running gait and told me I slapped my feet (particularly my left) which put a lot of strain on the achilles. He asked whether anyone commented on how noisy I was when I ran - I said yes. Basically, I've got to try and "run quiet". He said it will be tough to start with and I'll get tired - particularly as I'll naturally run quicker when shortening the stride to do so. Tried it yesterday and he was right.. Ran to South Steyne and back - 4:05; 3:55; 4:00; 3:57; 3:46; 3:46 then pressed the wrong button on my watch. Total of 7.16km. Outside of calves were sore with trying to run quiet but I kept it up.

Today was the long run. Two extended loops of the Manly course (adding a loop around Campbell Pde and turning right on Kenneth Rd). Felt pretty good despite the "quiet running" until about 18km when the legs started to get tired. Felt pretty stuffed at the end after trying to finish quickly - stomach ache etc. In total, 24.3km in 1:46:17 (4:22's). Heel feels great though.

For Mr Durante, Ben Worthington was the top track runner in the North East at the time I was running well. When I went to English Schools to run 1500m for the North East Counties when I was 14, he was actually 7 seconds quicker (he'd run 4:14 to my 4:21), but he got injured so I was picked. I beat my PB in the finals to run 4:19 but still way off his standard. I noticed 2 years later he'd turned his hand to 400m hurdles and got a silver medal in the finals (55.8 - not bad for a 16yr old). So he was obviously pretty adaptable.

Pretty patchy coverage of the World Champs on SBS which is disappointing. Watched highlights of the Womens 10,000 which looked like a fantastic race. Defar's legs just seemed to crumble under her (and I know how she must have felt) when in the lead with 50m to go. Then Melkamu throws up her arms thinking she's won only to suddenly see Masai pip her by one-tenth of a second. It can only happen on the track - that sort of thing doesn't happen in road races.

Go Jessica!

Mark Coupland

Good session with Carl this morning, then rode in easy and out at lunch with Serg, Tucks and Clyde for the Centennial route (cutting back short as usual). Was struggling today and relieved to peel off on my own. I think Serg was keen for me to peel off too so he could up the pace. 55:51 all up. Heel a lot better than Monday after taking care of it yesterday. Also saw Dr Orchard at Sydney Uni yesterday who was encouraging about the injury. Sounds like I'm currently doing the right thing.

Steve Scott

Usual 14.8km Monday route with Serg, Timmy C, LF Charlie, Clyde, Andy and Springer. 32:08 at the turn and 62:43 all up. Achilles started to get a bit sore towards the end so I eased up on the hills. Bit too much stress on it after yesterday's run in the flats.

Plenty of talk about yesterday's race. Will be interesting to see the results tomorrow.

Rode in this morning feeling surprisingly strong so gave Parriwi Road a crack on the big chain ring. New PB in 3:28.

Chris Hilton

Got up and watched the City to Surf for the first time in 6 years, very disappointed not to be running it. But a fantastic run by Ben to finish second in 41:14 (beating my predicted time by 7 seconds). I thought he was going to catch Shelley along Campbell Parade but the gap was too big. A few mixed results - great run by Keith to finish bang on 47 mins and Andy and John looked to have had good runs going low 48. Tucks struggled with a stitch though, Timmy L didn't have it today and Kanser ran a low 49.

I headed out at lunchtime for two laps of the 10km route. Beautiful day and felt great for the first lap but the legs started to get tired at the end of the second loop (my tactic of trying to speed up when I started to feel tired surprisingly didn't work). It's my longest run in 5 months though. Stuck my legs in the pool afterwards to ease the muscles. Chose the wrong shoes (flats with no heel wedges) and my calves took a bit of a pounding. Splits were as follows:

4:51, 4:18, 4:15, 4:17, 4:23, 4:14, 4:13, 4:12, 4:14, 4:20, 4:20, 4:19, 4:13, 4:18, 4:25, 4:04, 3:59, 4:32, 4:29, 4:41.

Total of 20.7km in 1:29:58 (4:20's).

Tim Crossland

I remember turning up to the Gateshead International Cross Country in 1989 (where they had junior races as well as the selection race for the IAAF World Cross Senior team). Given it was just another North East local race, I assumed it would be a straightforward win. But there was this bloke on my shoulder the whole race who I couldn't seem to drop. Eventually it came to a desperate sprint finish which I won on the line. Turns out he was called Tim Crossland and he'd travelled up from somewhere like Manchester for the race. I was looking at English Schools T&F Finals results and noticed he came second in the 1500m in 1990. The winner was Toby Champion, who won the junior race 2 years before when I ran it. Steve Scott, another North Easterner who I raced regularly, was 5th. There's a load of familiar names in the 3000m final that year too, although it looks as though Lee Morgan had a shocker. Interesting to see who came 7th in the Intermediate Boys 1500m Steeplechase Final. I didn't realise Charlie came from Cornwall. No wonder he can't settle down and get married - all this choice in Sydney outside his immediate family...

English Schools 1990

Today was a run through Centennial to see JLP in Bondi Junction (34:32), an hour of agony and then a very easy jog back (23:42).

Won't post before City to Surf so good luck to all the squad running. These are my predicted times. Hope people can make me feel guilty by smashing them:

Ben: 41:23
Tucks: 45:52
Kanser: 47:53
Andy: 48:37
Cradock: 49:10
Enda: 49:11
Binfield Motors: 49:20
Big Timmy L: 49:59 (you better had mate, I want my $50)
Ray: 50:48
Fairfax: 54:59
Charlie D: 57:02
Conway: 62+

Mark Steinle

Mark was perhaps the only top junior of that era who went on to some success. He ran the marathon in the Sydney Olympics and was Britain's best marathon runner in the early part of this decade with a PB of 2:09:17.

Missed getting out at lunchtime due to a business lunch, but head out later this afternoon for the Monday route. Couldn't get the legs going today though. I wasn't gunning it, but was certainly looking at my watch and keeping the pace honest but was surprised at how hard the slow pace felt. 31:33 at the turn and 31:39 on the way back for 63:12. Timed the km around Farm Cove in 4:03 (compared to 3:57 feeling easy on Monday). I guess it will be a long journey back...

William Styan

Yep Jamie, decided to rehash and old practice of listing the names of runners for each title. Current list is those I used to run against as a kid. Ceri Rees dominated North Eastern road races and cross country as a junior. He was a year older than me so we were never really on a par. He was rumoured to have run the Great North Run in 1:16 as a 13 year old. William Styan was from Yorkshire so I only used to run against him in whole of North England races or national races. He was second when I won the Northern Boys X-C Champs, but he won the Inter-County X-C Champs the year before.

Today was the usual Monday run with LF Charlie, TB and Nick Fairfax, picking up Aus along the way. Turned in 32:36 then Nick picked up the pace on the way back. I ran with him and we got back in 63:33. Felt great today and pleased as it's my first attempt at consecutive days running since the end of March. Achilles better than ever - adding a bit of concentric exercises at the end of the eccentric loading and it's helping a lot. Picked up nasty blisters today though due to forgetting my socks.

Lee Morgan

Fantastic run today. Dropped Billy at a party at Narrabeen Sports High (it was for Thamal's son - Thamal being a good runner who finished 7th in yesterday's 10km at Lane Cove in about 33:40) then set off around Narrabeen Lake. Had to double back on myself a few times around Narrabeen track (Sydney Institute of Sport) but eventually found my way through Cromer Golf Course and on to some fantastic trails on the south side of the Lake. Headed over to the beach afterwards and ran half the length in the cold water. It wasn't quick today but just wanted to get some time on feet and managed about 80 minutes.

Ceri Rees

Pulled out of the ride in to work this morning at the slightest sign of rain which I was disappointed with as it turned into a beautiful day.

Massage with JLP at noon so ran straight up Oxford St to get there (21:23) then back to work via Centennial (35:08). Averaged 4:20's on the way there but struggled after the massage doing 4:40's. He tortured my tibialis posterior.

Centennial Cycling and Musings

Got news today that the JPMorgan race is definitely on this year after some rumours to the contrary. 11th November is the date to aim for. I'd like to be vaguely fit for this as it's the one event I've raced every year. Thinking of that, I tracked down my times from each year and it shows a pretty steady progression. Big jumps in 2003/4 when I started training more regularly (albeit my "long run" was still only about 14km - just over an hour and every other run was about 35 mins) and then again in 2006 when Timmy C, Ray, Chris G and I established the HuRT Squad with Hickson Road reps, specifically with JPMorgan in mind.

2000: 19:55
2001: 19:57
2002: 19:45
2003: 19:07
2004: 18:47
2005: 18:55
2006: Cancelled (but 18:03 in New York)
2007: 17:54
2008: 17:23 (and 17:53 in New York)

Headed out at lunchtime with Ray on the bikes to Centennial where we did 4 laps then rode back. One quick lap which I did in 6:35 and Ray in 6:57.

Getting excited

Big progression on the achilles in the last 2 days, partly due to JLP's new exercise.

Strength training with Carl this morning where he started to work on the legs.

Then rode in. Out at lunch with TB, Serg, Timmy C (getting strong), Loobs, Binfield Motors, Clyde and another for the Centennial route. Cut back with Loobs from Fox Studios Gates as per 2 weeks ago. 55:40, having slowed down over the final 4km. Tiger appointment this afternoon and ride home this evening. Sometimes wonder when I manage to fit any work in.

A couple of bets have been laid for the City to Surf. I need Timmy L to get under 50 mins and I need Charlie not to get under 45 mins. The weather conditions could help me on one but will cancel out the other.

Flakey - I won't be running C2S despite my current optimism. Those hills would kill my achilles and I'd be struggling to even get a preferred start for next year.

Finally some rest

...now that the tour is over.

Picked up a virus last Tuesday evening which laid me out all day Wednesday and still feeling sorry for myself up until the weekend. Ventured out on Saturday feeling better and ran to Shelly Beach and back via Queenscliff (about 8.9km averaging 4:18's). Then started to feel shivery again so I don't think I'd totally kicked the virus at that stage.

Headed out at lunch today on a cold, crisp day with Serg, Timmy C, Mat K, Clyde - picking up Kanser and Andy on the way. Quite a brisk 31:17 on the way out (4:17's) and a brisker 29:57 on the way back (4:03's). Felt pretty good getting into a rythmn on the way back but struggled as usual on the hills.

Nice runs by Serg (35:42) and Timmy L (37:46) at the Sutho to Surf. Will be interesting to see what Timmy can do over the next two weekends at Lane Cove and in the C2S. He's timed his run in to form perfectly.

Best of days

Glorious weather today; cool (although warm out of any breeze), sunny and fresh. Quite a big crowd for the usual Monday run of Serg, Timmy C, LF Charlie, Andy (who took a stack), Luboff, TB and others. Tended to run at the front with Serg and Timmy trying to reign them back from running 3:30's. I thought we were going very easy but we ended up at 32mins on the way out (4:19's) and 31.5 mins on the way back (4:15's) for 63:33 all up. Felt good and heel was fine although I started to feel a bit tired coming up the last hill before the Art Gallery.

Rode in this morning in 35:07 on the new thin wheels, 3:40 up Parriwi Rd where I was pushing quite hard. Will ride home early then head up to Narrabeen track for the kids session.

More running

Heel was a bit sore after Wednesday's run I think due to the hills. Plenty of ice on it yesterday and today and it's back to feeling good again.

Went out with TB, Springer, Hamish and Bill today for the Monday route. Nice and easy to start with but Springer was playing George Hincapie today and gradually wound the pace up. Kms went as follows: 4:30, 4:26, 4:31, 4:22, 4:16, 4:09, 4:07, 4:12, 3:50, 3:56. All up about 10.7km.

Saw JLP for some torture on my calf this afternoon and picked up my bike having been serviced and with some expensive new thin Schwalbe tyres on so I'll be flying home this evening.