Saturday tempo

Ran the same route as last week (14.1km) as a tempo, which I think I'll be doing more regularly. Struggled to find a rhythm in the first 2km but then settled into a decent clip and just ground it out. Felt pretty comfortable from then onwards. Finished in 49:49 (3:33 pace) so really pleased with that. Splits were 15:43 at Queenscliff SLSC, 24:37 at the turn at Shelley and 33:37 back at Queenscliff.

Bit of wind but perfect temperature this afternoon. Still got a tight chest from the cold which is why I rested yesterday.

Not running Pub 2 Pub tomorrow, got to take Bec to Band Camp and received an email from Thamal's wife saying he was running so any remote possibility of a win was out of the window.

HuRTS What's the bloody point

Coughing my guts up all morning. Otherwise felt fine so rocked up to the session after a 3km jog. Ran quite hard with Darren and the Judge until my shoelace came undone near the Art Gallery. By this time my cold was beginning to affect me - would have made the Stone Gates if it wasn't for stopping to do the shoelace though. Then on the way back the floats became jogs and the sprints were ending early. Just got back to the Opera House Gates on 19:55. Bloody waste of time. Need to shake this cold so may take it easy tomorrow.

Jogged back around the course with Conor and the Judge to make it 12km all up. 24C today - a relative scorcher. Hope Winter is going.

Wednesday MLR

Missed lunch so ran home but added my Manly route on at the end - basically a reverse of the Wednesday morning run I used to do 2 years ago with marathon pace stretches. 19km in 1:23:47. Felt pretty tired with my legs suffering from yesterday's session and strength training with Carl this morning. Got into it in the second half though.

Massively hungry when I got home. Had to steal a packet of Love Hearts from the kids after my dried apricots ran out.

Congratulations to Kanser and Olivia on the birth of Conor Lachlan Kane. Dave said he looks like a sub 2:40 man already. Young Timmy quipped that it was a shame to question his parentage so early.

HuRTS 45mins Fartlek

The big news of the day is that Tucks is back. Patently he's been deceiving us all on tales of only running 40-50km per week.

Had a shocker this morning in forgetting my orthotics so tried to improvise by cutting up an old pair of insoles to little effect. Just gave myself blisters. I was feeling pretty good after a good rest since C2S but was worried about the cold I've got so planned just to take it easy. That went out the window after 50m with JB running off the front so thought, bugger it, lets just have a go. JB, Tucks, the Judge and I ran together until the Opera House when the Judge dropped off. I kept on expecting Tucks to drop but the tenacious bugger just stayed there, barely breathing as usual and coming out with well formed sentences such as "nobody's talking much today"! We reached the Park Hyatt (start of the 2km reps) in 16:30 so I knew we were on for a very quick one. Eventually turned just before the final speed bumps at the very end of the Hickson Road reps. I only had my stopwatch on and Tucks said something along the lines of "don't ask what average pace we're doing". So I didn't.

JB started to drop off under the Harbour Bridge and until then I'd been feeling great but it suddenly started to hurt a bit. I'd be checking the watch with 30 seconds to go on the fast stretches rather than 10. Finally we got to the Opera House and Tucks mentioned that we'd just gone through 10km in 33:54 and that he was taking it easy back. By myself the incentive to push on was tough and I took 10:24 to get back from the Opera House Gates. Got back 34 seconds over the 45mins. We turned at 6.6km (3:24 pace) and I was about 150m short coming back so I'm guessing 13.05km all up.

Some good running out there today. Timmy was strong getting back under 45mins and JF held me off going up the hills at the end. We even had 2 girls join the group today. MC didn't seem much interested in chatting to us afterwards. He was making sure the new recruits felt welcome.

Getting back

Stomach bug morphed into a cold but felt just about well enough to run home this evening. Effectively a week resting meant I felt great all the way and it ended up being pretty quick as a result - 56:07 with 29:50 at Toyota Garage. Beautiful evening for running. Winter seems to be on the way out.

Fitting it in

Had a stomach bug over the past few days with fever symptoms - seems like the whole office suffered the same thing. Looking after the kids all weekend with Kirst away so had arranged a babysitter to come in to go for a run. Still wasn't massively keen on running but couldn't cancel the sitter so went anyway. Discovered a very flat new 14km route which I did in 59:07 - 30:30 on the way out and 28:37 on the return. Continued on my sprint home straight to the dunny.

Watched the London Diamond League this afternoon. Highlight was Dibaba in the 5000m - she's had a quiet season but still showed everyone her devastating speed (58s last lap) to win in 14:36. Will be interesting to see how Gregson goes in the Mile tonight.

Wednesday MLR

Been a lazy arse over the last 2 days so dragged myself out for the usual Wednesday run with MC, JB, Laura, RMR and Christian today after core strength with Carl this morning. Had a pit stop at Rose Bay so didn't get to the top of Kincoppal making it only 18km in 1:28:06. Very easy.

Then had a Tiger massage where two new bets were laid (after paying him $50 for my Timmy bet at North Head):

1. $50 on Tiger not beating Jonathan Bleasel at North Head in September (if anyone knows who Jonathan is, please tell him to keep up the training - we think he's the young red-headed chap who has looked pretty handy at Striders races this year).

2. $50 head to head me versus the Tiger at the Blackmores Half Marathon but comparative to our Half PBs (1:15:54 for him and 1:12:21 for me). Whoever beats theirs by the most wins the cash (or who gets closest if neither does).

This is basically how the hour of my massage is spent - coming up with increasingly elaborate but close-run bets...

Results of City to Surf here. Pleased to finish in front of Nick Bennett (reversing our positions at Short Course X-Country) but slightly disappointed to get close to CT without getting a win.

City to Surf - go Benny!

First of all, huge congratulations to Benny St for the win. Watched it on TV this evening and it was inspirational stuff - outsprinting Shelley in the home straight. Exactly to plan.

Rushed to the start throwing my bag in at the last minute and bumping into Dicky H in the process. Went and did a warm up with him bumping into Tucks, CT and Fats. Was late to the start line and we all got squeezed back needlessly behind some token white line. Loads of people I recognised around including Matty P, Richard P, Phil W etc. Suddenly we were off and the mad sprint down William St occurred. Found plenty of space on the left and all was good. Saw JB up ahead which was as close as I got to him all race. Was breathless by the tunnel as usual but started picking up places going up to Edgecliff then again through Double Bay. I was running with Keith and Lara Tamsett (lead female) at this stage with the motorbike filming Lara getting in the way a bit. Got my first split at 5km of 16:25 - 20s down on 2 years ago but I was still feeling fine so wasn't too fussed. However, Keith and Lara and a group of 3 others started to gap me going around Rose Bay - I just didn't seem to have the speed on the flat.

Started climbing Heartbreak Hill and suddenly they were all coming back to me - everyone seemed to be running it really slowly. Keith suddenly stepped off the road just as I caught him but just concentrated on catching Lara which I did at Kincoppal (as the hoardes of girls cheered her on). But again on the flat at the top of Heartbreak she started to gap me. From here on I was pretty much on my own. I was staring down the back on one chap who finished one place in front of me to avoid losing too much time but I think my "splits" reflected the fact that I had no-one to run with here. I reached 10km in 34:05 (so my 5km to 10km split was quicker than 2 years ago) but ended up with 47:10.

I had 4 aims before the race, top 50, sub 47, beat JB and Keith. I reckon I was 43rd (will find out Tuesday) so 2 out of 4 ain't bad. Bit disappointed with the time though.

It's a bloody tough race. It encompasses everything - really quick start and first 5km, big long hills and short sharp ones, big fast sweeping downhills and a fast finish. Need to get some more races in me and some more tempo runs. But Pub 2 Pub in 2 weeks, North Head 2 weeks later and Sydney Half 2 weeks after that should see me well by the end of September. Good to catch up with everyone in the tent afterwards. Tucks ran well (48:40) off 40km a week, Timmy will probably be disappointed with 51:00 and Kanser held up with a 53.

Pre-race Nerves

Just a very easy 5km jog today down to North Steyne, South Steyne then back. Left orthotics at work and achilles could feel it so stopped early.

Very easy run to work

Bloody cold this morning (about 11C), so rugged up for a very easy jog to work - Skins, hoodie and backpack. Just jogged in dead easy - 28:30 at Spit Junction and 60:20 all up. If the weather is like this on Sunday it will be perfect.

Picture is Harbour Bridge webcam as of now - check out the flags.

HuRTS Hickson Road

Seems like ages since I ran the Hickson Road session properly, but I wasn't about to start today only 3 days out from the big race of the year. It's the original but still probably the hardest session we do when you do it properly.

Just cruised through each rep in 3:30 pace (i.e. 4:04 - 4:08) with a 30 second burst mid-way through ran fast. JF was out front on each rep (Mad Man Moyle with him for the first 3) and asked to be paced through the last one so ran that one in 3:38 (3:05 pace) - Ray joining in half way through as he likes to. They all felt really comfortable.

Massage with Bianca last night (that sounds dodgy, it isn't!) and I'm feeling great at the moment but am a bit worried because I don't normally feel like this before I run well. Normally before a good race I feel lethargic and fearing the worst.

A few random predictions from me for what it's worth:

Benny St: 40:39
Thamal: 45:28
JB: 46:12
Truscott: 46:13
Bateman: 46:28
Andy: 48:30
Tucks: 48:59
Dicky H: 49:10
Young Timmy: 50:01
Flakey: 54:30

Easyish run to work

Core strength training with Carl this morning then a jog to work (busy at lunch talking). It started out as a jog, and felt pretty tired to begin with, but then started to feel better and better running on another beautiful Sydney Winter's day.

26:45 at Spit Junction and 55:54 all up.

HuRTS 5min reps

Bit of a concern about our "Chalet" for post City to Surf based on this photo after last night's storms...





Plan for this week is to taper by reducing the volume but no so much the intensity. So showed up today planning to run 4 at normal pace and 4 easily (the session is 8 x 5min reps off 90s rest). Set off with Charlie and JF just behind feeling great although it was pretty blustery out there. Finished the first rep beyond where I have done recently averaging about 3:18 per km. Was feeling great and breathing easily. This continued for the next 3 reps then ran the last 4 with the two Mikes (including the last 2 with young Timmy) at about 3:42 pace.

Big confidence booster as it felt easy today. Bit of a worry about Kanser who disappeared off complaining about his hip.

Interesting email from the City to Surf organisers this evening telling the Seeded Runners who all the other seeded runners are. Guess it allows you to size up your opposition. If I can just beat one other person on the list (other than Andrew Lloyd) I'll be happy.

Bateman Keith, Warren Mark, Criniti David, Whitmore Luke, Lynch Barry, Farrugia Anthony, Highnam Tom, Elliott Jackson, Lloyd Andrew, Tuckey Andrew, Antonelli Jason, Meagher John, Kelly Steve, McFarlane Andrew, Shatrov Vlad, Nankervis Shane, Saunders Philo, Cox Matthew, St Lawrence Ben, Hunt Jeffrey, Williams Hugh, Johnson Michael, Dent Martin, Grattan Luke, Neill Robbie, O'brien Earl, Crasti Thomas, Ireland David, Symons Kale, Haber Anthony, Robertson Kevin, White Brad, Cochrane Tim, Low Charlie, Gultekin Riza, Cavanagh Stephen, Whiteley Robin, Didyk Adam, Craigie Alan, Keem Barry, Moseley Saxon, Clark Daniel, Moneghetti Steve, Taylor Luke, Morrison Tim, Welsh Richard, Page Grant, Hurt Simon, Mwangi Josphat, Serem Isaac, Hobbs Aidan, Cooray Thamal, Verwey Dane, Abercromby Mark, Webster Matt, Shelley Michael, Kay Richard, Summers Harry.

Good to see Rob Dog entered.

Very easy Monday

Just me, Dougall and chap whose name I forget from Freshwater today for a shortened Monday route. About 12.5km just short of an hour. Another beautiful day but a tad breezy.

Feeling better

Shortened Sunday run today - Burnt Bridge Creek Deviation, Shelley Beach, North Head, Queenscliff and home. 21km in 1:29:49. Felt great and a beautiful day. Sort of day when running is fun.

Hang my head in shame

Didn't want to race the Striders 10km this morning with only a week to go until C2S - memories of 2007 put me off. So decided on a fast 5km by myself instead. Wasn't up for it though, still had Thursday's booze in my legs. Did a 3km warm up then two laps of the Golf Course circuit in 17:18. First lap 8:33 where my heart sank, then gave up with a km to go to jog home in 8:45 for the second. Just felt dead. Not really much of a confidence booster for next week. Wish I'd done more tempo runs and hills.

HuRTS 4 x 2km

Really didn't want to do this today. Had an excuse list as long as my arm. Yesterday was a big day with core strength with Carl in the morning, a long run at lunch and a massage in the afternoon. I then didn't drink enough water to flush out all the toxins and so woke up very stiff and sore this morning. I was tired, both physically and mentally after the last 3 weeks. So toyed with the idea of a jog, but then told myself not to be such a soft bastard and just get out there.

So rocked up (late) to join MC, Tucks, Dom, Timmy C, Milli Vanilli, Ray, LF Charlie, RMR and others for the tough 4 x 2km session. We split into two groups and our group took the 2 minute rest off Dom's finishing time so I was getting about 2:30 rest. Reps went as follows:

6:25
6:21
6:25
6:20

So another good consistent session in the end - I think we must have had a favourable wind on the return reps. Had Tucks just behind on rep one, Ray pushed reps 2 and 3 and gave the others a start on rep 4 to give me something to chase. That makes it a hell of a lot easier than running at the front by yourself - the 4th rep felt best. Dom was running well so will be interesting to see what he does at C2S.

Pleased to have run those times on tired legs. Need to be careful though as the last time I ran this session tired (then went out for drinks) I caught the flu and was out for 4 weeks. I've got an End of Financial Year drinks function this evening...

Wednesday MLR

Usual Wednesday route with Andy, JB, MC, Dicky H, Aus, chick called Laura James (6th in Sutho to Surf at the weekend), RMR and a couple of others. Wet and cold. Easy on the way out. I ran a bit quicker up Heartbreak Hill to find everyone else had turned early. Caught them up then ran back with Andy and JB. Much quicker on the way back (85:05 in total after turning on 44:50) and was quite tired.

Had a Tiger massage this afternoon and have put some money on young Timmy to show him a clean pair of heels at Lane Cove on Saturday. Gary then tried to bet me I wouldn't beat Keith at C2S, but I was far too sensible to take that one. Young Keith just has too much form at the moment.

HuRTS Progressive tempo

It's a Tuesday, 12 days until City to Surf and it wasn't raining so, as expected, the crowd was big. Intention is to increase the pace every 10 minutes by dropping 10s per km pace. In practice, you start quite easy, pick it up a bit, turn on 23.5mins and then go hell for leather to get back.

We took it pretty easy on the way out - chatting with JF with Tucks, JB, Andy, Dicky H and quite a few others also running with us. Turned on 23.5mins having reached 6.05km (3:53 pace). JB immediately upped the pace (it's difficult not to when there's a big crowd in front) with just Tucks going with us. We seemed to be going very quickly - once again I was struggling to hold on going around Circular Quay (where Tucks must also have dropped a bit). However, travelling around Farm Cove JB seemed to ease off a bit so I took my turn in front. Pushed the hills on the way back with JB dropping off somewhere on the hill up to the ABC Pool. Finished in 43:36. Very quick for the second half - 6.05km in 20:06 (3:19 pace) which includes all the uphills. 9:50 for the final gate to gate. All up 12.1km at 3:36 pace. Felt strong in the legs but the pace was tough. Ideally would like to do a 400s session on Thursday rather than the planned 4 x 2km - just to get used to some quicker pace running.

Good to see Tucks getting back to form despite still only running low kms. Also just noticed that Muz posted a late comment last week - good to hear from you mate. Looking forward to hearing about plans for your return home...

Recovery Monday

Usual Monday route in 68:11. Big crowd today including Ray, Tucks, Dougall, Andy, Kanser, Dicky H, King James, Indrajeet and a first time appearance for Timmy Rowe. Pulled up pretty well after yesterday's long one.

Long solo Sunday

Dropped Billy off at a party in Brookvale and had 2.5 hours to kill so ran via Curl Curl to Queenscliff, did two loops of my 10km circuit then ran back the way I came. The two 10km loops were run in 43:20 and 42:20 and all up just short of 32km in 2:17:07 (4:20's). Felt much easier doing the long run today without having done a hard session the day before. Legs still buggered now though. Bumped into Dicky G and had a quick chat at about 25km but otherwise pretty uneventful.

Off the wagon

I was supposed to do a 15km tempo but a night in the 3 Wise Monkeys put paid to that. 8km Manly route in 32:30 instead and that was a struggle.

Easy Friday

12km running Monday route but cutting back at Circular Quay. Problem is I forgot to transfer the orthotics from my racing flats so had to run in my trainers with no heel raises, orthotics or inner sole. So my achilles got sore.

HuRTS Mona Fartlek

Despite MC trying to hijack the session with some poxy long jog, we had a good turnout of JB, Kanser, Andy, Ray, Clyde, JF, Brendan, Dougall, RMR, Dom etc for one of the original sessions. Some suggest this session isn't tough enough so I stressed to everyone beforehand that the floats are not jogs or recoveries and that the overall pace for the 20mins should be 10km pace, so the fast sections are 5km pace.

Then had to practice what I'd preached so set off hard with the intention of reaching the Stone Gates. JB and Ray went with me. We almost got into the virtuous circle of reaching the top of the hills on the floats. Ray dropped off at 7mins to run back with Kanser leaving me and JB to carry on. We reached the Stone Gates with 8secs to spare and set off back. I was just holding on to JB on the final two 60s sections but felt better on the 30s intervals. JB dropped off half way around Farm Cove and I ended up half way along the side of the Opera House.

Another good, hard session. I've only reached the Stone Gates when I've been really fit (June and September/October 2008) so it's a good sign. It was quite blustery out there today too. I think it works out as averaging 3:22's for the whole thing. 3km warm up and warm down for 12km all up. 220km for the past 2 weeks.

Wednesday MLR

Usual Wednesday route with Kanser, RMR, Rob and Simon. Very easy pace today. Legs were a bit sore - need a massage. 1:30:05.

HuRTS 14 x 3mins

Felt tired again starting this session so took it deliberately easy for the first 6 reps running with the group. Then started my reps behind them to give me something to chase. Felt better as the reps went through and really enjoyed the last 4. I'm a complete pussy when it comes to doing each one though - always take it easy for the first half, usually giving JB about 20m then pick it up over the second half when I realise there's not that much further to go. Was averaging about 900m for most reps (3:19's) and 935m for the final 4 (3:12's).

Another huge crowd out there. Kanser was giving young Timmy a fright shadowing him for all the reps. Poor Timmy was shattered after 12 and couldn't finish off the session. Doesn't bode well for him over the final 2km of C2S.

Easy Monday

Usual Monday route with MC, Dougall, King James, Rob, LF Charlie, Kanser, Dicky H, Gerry and others. Very easy today covering the 15.8km in 1:10:36 (4:28's). Quicker in the second half. Legs very tired though.

Balmain Bungle Star

31kms in 2:24 (about 4:39's).

Easy run today on a cold morning. Set off in the 6.20am group with Dennis, Flakey, Nick B, and a few others with Cam Arnold and Steve Hume joining us for various parts. Very easy pace for the first 12km (about 5:00 per km) then it picked up a bit running along the Cooks River. When we got to the end of the Coolrunning 5km course I decided to run that in reverse while the others took the slightly shorter route back. Did the final 5km in just under 20mins, bumping into Travis at the end. Tired now.

ANSW Short Course X-Country Championships

22nd in 26:22. But, 3rd in the 35-40 age group, so I got to stand on a podium and receive my first individual ANSW State Medal! Looking over the results, I finished in about the position I was expecting based on how I've been going recently.

Went off pretty quick and wasn't far off the leaders for the first lap as they were taking it very easy. It's the sort of course that creeps up on you though. Lots of little inclines and gradual rises in thick grass that saps the strength from your legs. Exactly what I was looking for today. I was trying to hang on to Greg Graves for the second lap and gradually reeled him in on the last finishing strongly. I ran 8:32 for the first lap, 9:01 for the second and 8:49 for the last.

Good to see Tucks out there again. I'll claim a scalp over him while I can even though he's recovering from injury. Nice also to catch up with Nick, Flakey and the Tiger who was watching. Smashed by Chadi who ran an impressive 25:01 in beating some very good runners.

It's a beautiful course and today was perfect weather, clear blue skies and cool. Will definitely be back.

Easy Friday

Very easy 12.5km run around Balls Head with MC and Dougall. 62 mins.

HuRTS Gate to Gates

8 of them off 2 mins rest. Actually, it was a rolling 5 minute start so I got a little over 2 mins rest. Reps went as follows:

2:51
2:47
2:45
2:47
2:46
2:46
2:43
2:46

Gate to gate is 909m so 2:46 works out at 3:02 per km. Good solid session. Always struggle a bit mentally with the speed sessions as they hurt from the word go, so good to get through it and keep them consistent. From rep 5 onwards I was hurting. There was always someone there to push them along though. Ray went hard on reps 3 and 4. The Judge showed up today and was on my shoulder for reps 3 to 5 and ran a 2:42 on rep 6 (his last). Brendan from work was doing each second rep hard before the Melbourne Half Marathon this weekend so pushed reps 5 and 7. Even young Timmy popped up on the final rep to give a good showing. JF was also just behind. Good to see Tucks, Kanser, Dicky H and Enda out there - almost felt like old times.

Have decided to run the ANSW Short Course X-Country this weekend which I'll do as a hard training run given how solid this week's training has been. Last minute decision based on how much better my achilles is feeling (feel confident enough to test it on soft, hilly terrain) and the fact that Sean is away for the Sat morning session. Will be nice to race at a sensible time of day for once as well.

Wednesday MLR

Usual Wednesday route with a big crowd including MC, Kanser, Dicky H, Tucks, JB, Andy, LF Charlie, RMR, King James, Russel and Benny St. By half way it was only me , Benny, Kanser, Russel and JB with the latter two pushing ahead. Kanser split at Darling Point so ran back with Benny. Will be great to see how he goes at C2S with Shelley, Dent and Hunt all running.

Felt very comfortable today - halfway in 44:40 and back for the 19km in 1:26:37.

Tiger massage this arvo and saw Carl this morning for a busy day. Collected my $100 from the Tiger. Hope he has enough in reserve to feed his kid who is looking like a Mark Schwarzer clone. Kanser has a new look of determination about him. Timmy L should start saving his pennies for another Highnam payday.

HuRTS 45mins Fartlek

Huge crowd today including Dicky H, Kanser, Timmy's L and C, MC, JB LF Charlie etc. Set off quickly with JB and a chap from Brats called Andy McFarlane. Turns out he's a decent runner who ran 46:34 for C2S last year - exactly the same time I did the year before. We were pushing hard from the start and reached the Opera House stone gates in 9:55. Turned at 22.5mins past the second speed bumps opposite the stone building - the same as the furthest I've reached before. On the way back, particularly under the Harbour Bridge, I was just trying to hang on to JB and Andy, only really catching them during the floats as they extended on the fast sections. Then coming around Farm Cove I felt good again and kept it going strong back home. We pretty mcuch stayed together until the very final rep when I pushed on a bit.

Back in 45:15. 10:20 for the final stone gate to stone gate. John had it at 8.1miles odd (he's old skool) which I think is about 13.1km - i.e. averaging 3:27's all up including the floats.

Buggered at work this afternoon - slight stomach cramps so I obviously pushed it very hard, but that's the plan for the rest of July. C2S beckons.

Need sleep Monday

Up at 4am for the flight from Cairns and headed out at lunch for the usual 15.8km. Good crowd today joined variously by Timmy C, Kanser, Dicky H, Ryan C, JB, MC etc. Very easy to start with but Timmy picked the pace up on the way back and we finished in 66:30 (4:12's). We probably averaged under 4:00's in the second half so too quick for a recovery.

A few photos from the GC of Timmy, the Tiger and Andy attached...

Gold Coast 10km and FNQ Holiday

Got what I was looking for at the Gold Coast. Arrived in plenty of time and soaked up the atmosphere. Caught up with Dave Sweeney beforehand and had a quick chat and admired the likes of Shelley and Troop doing their warm ups. You get plenty of space as a preferred starter at Gold Coast - another part of their top organisation. We were held for a while which just heightened the nerves and then were off. As usual, the pace was frantic to start with. I tried to calm myself early on and saw Dave up ahead. Passed Dave just after the 1km marker and found myself in a group of about 6 who all seemed to be going the same pace. This was perfect. I caught splits of 6:24 at 2km, 9:40 at 3km and 13:01 at 4km so the pace was perfect. However, it seemed to be floating to the front of the group between 4 and 5km so the pace was obviously slowing a little but was too scared to take it on myself so just settled in. However, I turned the U-Bend at 4.8km badly and this was followed shortly after by a small hill where a group of 4 gapped me. I was then by myself but just concentrated on their backs to avoid the elastic snapping.

This being the Gold Coast, we then started to have a procession of talented younger runners who were being chewed up and spat out having gone off too quick in the first half. I passed one and we almost caught the group of 4 in front of us (within 5 yards) before they slowly drifted off again. I was just digging in now. 5km had passed in 16:25 and given the fast start I knew a sub-33 was unlikely but concentrated on maintaining the pace to make sure I was under 33:30 - my original aim. From 8km onwards I was passing quite a few and starting to gain on the group of 4 again. 9km in 30:02 and I knew the sub 33:30 was in the bag so just put my head down. The final straight before you turn into the finishing chute seemed to go on forever. Finished up in 33:21 (33:19 net). My 7th fastest 10km so I'm getting back on track.

Caught up with Dave and the legendary Ronnie Peters (not just for his running performances for his age, but his honest coolrunning comments too) afterwards. Dave seemed a bit disappointed with his 34:32 but to run that time so soon after injury was very impressive - I didn't think he'd get under 35. Shows what natural talent he has.

Was planning on running the Half the next day but woke up too sore and decided it wouldn't do me much good for the rest of the season. All eyes are on C2S now. Some great performances though, in particular JB who ran a fantastic 1:11:49. Gary owes me some cash but still put in a credible 1:16:04 (gun, we only count gun, so that will be $100). Timmy had a gutsy run in the marathon off the limited training he's done to run 2:50, although he did manage to let a grey haired chap pip him on the line. I've got a couple of photos that I'll post this evening.

Took Sunday, Monday and Tuesday off while travelling North and was itching to get out by Wednesday. Did 10km each day (Wed - Sat) in Port Douglas in 39:52, 41:07, 38:24 and 42:58. It's dead flat and you you can't help but run quickly in the warmth. Then did 24km yesterday in 1:46:02.

Another easy 10km

Itching to get out there now. Another very easy 10km today around the Botanical Gardens on a beautifully clear but cold day. Threw in five 30s sprints here and there. 44:50.

Welcome break

Been working my arse off on a deal which will be done tomorrow, haven't been to bed before 1.30am in a week and today was another manic one. Popped out for a very easy 10km up to Centennial and back this evening. Cold again but perfect for running and feeling good despite the workload.

HuRTS 5min reps

Bloody cold today, coldest night in Sydney for 15 years. I had two vests, a T-Shirt and a cap on for this session and was still shivering. Wanted to push it a bit today as I've been cruising since Mini-Mos and was worried the legs may be going a bit soft before this weekend. Crowd included JB, JF and Clyde upfront with Timmy C, Andy, Kanser, MC, LF Charlie, Chris G and even Canadian Chris making a surprise return.

Reps went as follows:

1.44km - 3:29/km
1.45km - 3:28/km
1.50km - 3:21/km
1.52km - 3:19/km
1.51km - 3:20/km
1.52km - 3:18/km

Then the last two we decided to cruise in about 3:50 pace. Those were JB's times, I was no more than a couple of yards ahead, if at all. Felt OK to finish off the last two reps but decided not to kill ourselves before the weekend. They felt quick though - makes a massive difference having JF, Clyde and particularly JB pushing them along with you. Just need to stay illness free before Saturday now, not easy when you have a house full of sick kids.

Not so long Sunday

Ran from home to MC's to pick up the Porsche, having driven over Durante's 30th World Cup themed party last night. Timmy went long on Italy but came up short. Kanser won $115 for flukeing a "guess the time of the first goal" comp, but it paid for my taxi home so I wasn't too displeased. The bets that I can remember are:

1. $50 on Kanser beating Timmy in a race prior to the HuRTS end of season drinks night.
2. $50 on Timmy not getting under 4 hours at next years Six Foot Track.

I also bet Timmy I could do more keepy-ups than he could, after he went into a 45minute monologue on how he was an apprentice at Stoke City and could have been a contender. But he didn't seem keen on taking me up on it.

Anyway, todays run was very steady but wasn't really in the mood. 1:35:09 all up. 27:02 at Spit Junction, 58:26 at work. About 21.5km.

Auf wiedersehen Deutschland!

12km easy run around the City during a break from work this arvo. About 55mins.

Arrivederci Italia!

Run to work this morning. Hammies are still tight but the leg cadence was high and felt pretty strong which was backed up by the time - 26:45 at Spit Junction and 56:46 all up. Feeling good about Gold Coast 10km but would ideally liked to have done some more speed sessions like the 400s.

Ingerland!

Jogged to Cremorne. Bought some beer. Got taxi home. 30 mins.

Long Wednesday

Just me and JB today (all the others arsing around with Corporate Cup) so we headed out to do the old Centennial route. Quicker pace than usual being just the two of us (albeit starting very easily) but felt good throughout and still with a bit in the legs at the end. 18.7km in 1:23:29 (4:27's). Belted down with rain and cold. Took Volataren for the achilles last night so that I could hammer the eccentric loading with heavier weights and it felt great, as it always does with the wonder drug.

Hurts Progressive tempo

Very tired after the last two days and achilles has been swelling up a bit so took today easy. Went gently for the first half averaging just over 4:00 per km reaching just past the Sydney Theatre Company cafe on 23.5mins then picked it up quite a lot coming back getting home in 44:24. JB was going hard at the front and good to see Andy Heyden back out again.

Long Monday

Did 10km before the usual Monday run today as a result of missing a long run over the weekend. Was expecting to feel very tired as the legs were fatigued this morning but felt surprisingly good, especially over the final 5km when we picked the pace up. Averaged 4:20's for the Monday run part. Big group today including Clyde, LFC, Springer(!), King James, Indrajeet, Russell, Andy and JB. Passed Tucks a couple of times while running and the Burglar and IHS.

All up about 25.5km in 1:49:56.

Mini-Mos Marathon - 7th in 34:53

Got the time I wanted it's a bloody hard race. There are short sharp hills throughout but they leave the best until the final 1.5km.

Turned up to see Marty Dent, Harry Summers, Jason Harrison, Vlad and Thamal on the start line so they had sorted out the money prizes between them leaving me out yet again. What I hadn't counted on was how strong the first female (Emily Brichacek) would be. Set off feeling great. First km in 3:14, 2km reached in 6:30 running with Emily at this stage. She gapped me around 3km after the steep hill up to Middle Head Road and maintained the same gap for the rest of the race. 5km in 17:04 feeling as though the hills were punishing me. I definitely prefer the flat. Ignored the km markers from then on just trying to concentrate on catching Emily. Did catch 9km in 31:24 trying to work out how fast I'd have to run the final km to get under 35. The final 1.5km are a killer. A solid 700m of uphill until you crest the top of the Allan Border Oval. Nice finish with a good finishing chute and crowd.

Good chat with Thamal, Vlad, Flakey and others afterwards. It's a really great event. Bec and Billy went well in the 2km and had a fantastic time. Bec was 12th in her age group in 8:45 and Billy 14th in his in 9:10.

Easy Sat

Just an easy 9km today doing 2.5km loops as a warm up before tomorrow's race in the Mini-Mos. Still felt tired in the legs for the first 15 minutes but eased up after that. Not sure whether I've overdone it this week before tomorrow's race. I reckon Mini-Mos is about 90 seconds slower than Gold Coast so if I get under 35mins I'll be going very well. I ran 34:37 two years ago when I was in peak form.

Took Billy and Bec (also both running tomorrow) out to the bike loop for some laps. Bec got down to 44.36 and Billy 44.26 so they then raced together where Billy won with a finishing dip (43.25). I reckon Bec will last 2kms better tomorrow though.

Missing HuRTS

Too busy at work to get out for Mona Fartlek so a run home instead. It was a good thing. I thought about doing a tempo run home or maybe some fast sections but within the first 20 steps I knew my legs were shot and was really struggling from the efforts of the past 2 days. So just jogged home instead. 31:45 at Toyota Garage and 59:40 all up. Feeling better for it.

Long Wednesday

Set off early due to work constraints. Did an easy 10km with JB (passing Tucks on a comeback run) then joined the rest of the squad for the usual Wednesday route. Very easy pace. Pushed a bit up Heartbreak Hill as my achilles was a bit sore from jogging. Started to feel pretty exhausted over the final 5km when I became a bit glucose depleted. All up 29km in 2:10:54 (4:31's).


Great to see my favourite runner back to winning ways at the weekend - Tirunesh Dibaba taking out the 5000m in the Diamond League in New York in 15:11. A final km in 2:46 suggests she hasn't lost any of her devastating pace.

HuRTS 14 x 3mins

Nice and cool today, no wind, not a big crowd, MC couldn't make it so I took the session. Me and JB upfront with Derek running well again. Good also to see Kanser running a few and LF Charlie backing up from Sunday's strange cult Half Marathon.

Felt nice and comfortable for the first few all the time trying to relax. The reps started to take a familiar pattern - JB would go off quick, I'd gradually catch and overtake for the final 300m. The fatigue started to show at rep 8 and there was no great pick up in pace for the final 4 today. They averaged 3:20 per km a rep, with the final 4 probably in the 3:17 range. No doubt made easier by the lack of a long run over the weekend.