Igglepiggle

Got out in the late afternoon with only 30mins spare so did my old Manly 7.5km route. Wanted to go quite hard but not chasing a PB. Just concentrated on holding my form the whole way. Was surprised at the time at half way and finished in 26:46. 3:34's which sounds slow for 7.5km but its a nuggety little course. Anything under 27 I'm very happy with so looks like I might finally be shaking the marathon jet lag.

Now heading out for a boozy late night dinner party before meeting Tucks, Barts, Dicky Green and Richard Banks at 6:10am for 37km. Christ.

The Tombliboos

Go Cav! What a finish, he destroyed them. Great to see him back to form.

Today was just a very easy 13.5km over to Cremorne Point with MC, Mr Ace, Ray, Rob, Indrajeet and Georgie Moore. 65mins or so.

Makka Pakka

Out to Rushcutters for the thrill ride that is 10 x 400m off a rolling 2 mins. They'd fenced off a bit of the oval for ground maintenance but had conveniently marked out a running track so Timmy improvised and created a 400m route largely involving the outside lane of the newly marked out track. MC insisted it was 2s too long, I reckoned 1s max. The Garmins said 430m but they always measure long when going in circles.

Small but select crew with Bartles, Tucks and Darien up front, Timmy just behind (to be fair to him, he runs this session very well), MC following with Pete W, TB (taking it easy), Louis and others and Aparna the only girl but looking good for my JPMorgan team.

I was worried about my sore hammies so wanted to take it easyish. I started to feel more confident about them after 5 so picked up the pace. This tactic seemed to coincide with the way J-Fen runs the session so we ended up pretty much running them all together.

Reps went:

74, 74, 74, 74, 73, 73, 72, 72, 69, 67

Really enjoyed it.

I've ditched the no coffee, no beer diet. Bloody stupid idea, I was getting depressed on it.

The Wottingers

12.3km run in 55:20 up and around Centennial. Hammies very sore but the Tiger got into them this arvo.

The Pontipines

45mins tempo today and a good crowd on another beautiful Winter's day. I say Winter, but checking out the forecast in London it's 3C warmer here and there's not a cloud in the sky.

I set off with Bartles, Timmy, Tucks and Enda and, feeling good, pushed on a bit running with Bartles. We ran really consistently until the turn, picked it up a bit and then at 8km my legs just slowed down. They'd been feeling pretty dead the whole way but my breathing was fine so thought they'd come good later on. But between 8 and 9km I ran a 3:42 so decided there was no point flogging a dead horse and decided to stop at 10km and jog home the short way.

Plainly still got the marathon in my legs, but it'll come good at some stage. Very consistent times today until the 8th km:

3:30, 3:31, 3:32, 3:30, 3:30, 3:29, 3:34, 3:26, 3:42, 3:30.

35:18 for 10km.

Tucks was taking it easy after some monster bush run on Sunday. Barts finished well and Fats is showing some real form but man of the moment is Dom who is hitting form beautifully for C2S. He's got some real pace and now seems to be backing it up with some stamina.

Female Field (this will be patchy):

Shot Put: Adams
Javelin: Spotakova
Hammer: NFI
Discus: NFI
High Jump: Lowe
Long Jump: Proctor
Triple Jump: Savigne
Pole Vault: Maurer
Heptathlon: Chernova

A bet was laid

Got home on Friday just in time to run to the bathroom and shout at the toilet 5 times in a row. Spent the next 24 hours either in bed feeling sorry for myself or being miserable to the rest of the family. I'm not pleasant to be around when under the weather. Needless to say I missed the Short Course XC but the boys did the job in my absence.

Felt better today so ventured out with the usual Monday crowd. I was feeling pretty average though after a couple of km and was planning on cutting short at 11km but by this time Rozza had joined us and was telling some interesting stories so I stayed on for the full 16km. He still claims not to be interested in running C2S despite donning the trainers again so I put $100 on the table and told him it was his if he could beat my man Bartles.

Rozza smiled and shook his head but I reckon he's considering it. Meanwhile, Barts emailed this arvo planning a monster run on Sunday to put some steel in his legs.

Oh, and I'm going dry for the rest of July and have cut out coffee. Had 4 cups of peppermint tea today. Life is dull.

Mens Field Events:

Shot Put: Reese Hoffa
Discus: NFI
Hammer: NFI
Javelin: Vesely
Pole Vault: Otto
High Jump: Robbie Grabarz
Long Jump: Mitchell Watt
Triple Jump: Christian Taylor
Decathlon: Ashton Eaton

I think I missed the Mens Steeple the other day. I'll go with my man Kemboi, the dancing wannabe murderer.

Shock! Scandal!

OMG!

Caught up with Mr Ace, TB, Gerry and John Bowe for the usual route and bumped into Mermaid Em around Farm Cove. Now, Em was on J-Fen, Indrajeet and Angus's winning trivia team on Tuesday night but in two shock revelations she divulged that:

(a) there "had been a bit of Googling going on", and when she saw the shock on my face she added; "but everyone was at it, right?"; and

(b) Em had recently been to a Macquarie Bank quiz night where; "most of the questions were the same ones Dave asked".

So Kanser's a lazy arse and half our squad are cheats!

I could barely carry on running. Managed to trot out 15km in 65:50 though on a beautiful day.

Tomorrow is the Short Course XC champs and with Tucks, Tongey, Robbie Neill, Fats, Kevin Robertson and Richie R running it should be very competitive. Will just have to see how the legs hold up. It'll be my 5th consecutive weekend of racing. If you count my 20km hilly tempo (which was as hard as a race) it's 7 weeks in a row, which has to be a record.

Women's Gold Medallists (Track):

100m: Shelly-Ann Fraser-Pryce
200m: Allyson Felix
400m: Amantle Montsho
800m: Fantu Magiso
1500m: Mariem Alaoui (before she's busted)
5000m: Vivian Cheruiyot
10000m: Tirunesh Dibaba
110m H: Sally Pearson
400m H: Melaine Walker
Steeple: Milcah Chemos
Marathon: Mary Keitany

New Hickson Road

We had roadwork going on along Hickson Road so MC made the long overdue decision to switch the session to Barangaroo. You always pick up the wind along Barangaroo but it wasn't too bad today, slightly behind on the odd reps and against on the evens. We decided to measure a 1.2km on the Garmins (slightly longer than the traditional route) and funnily enough we all reached the same spot. I was in the front on the first but then Richie H told me to calm down and remember I'd run a marathon only 11 days ago. So I eased a bit but not too much, feeling pretty comfortable. Rep times were:

3:44
3:50
3:52
3:51
3:46

All between 3:05 - 3:10 per km. I reckon it's about 6-7 seconds slower than the usual Hickson Road route (on the way out). J-Fen, Julien and Aparna's boyfriend were upfront going well (Julien monstering us on the final rep) with Dom also running really well.

Not feeling great this arvo but I've been abusing my body with beer and the Tour de France. Stayed up to watch all of last night's stage. As Sammy said this morning, it finally looks as though cycling could be clean, when the sprint finish is won by someone looking as though they are cycling through treacle.

Finally, been thinking about the Olympics a lot (I travel 3 weeks today) and have decided on my Gold Medallists (Mens track today):

100m: Blake
200m: Bolt
400m: Santos
800m: Rudisha
1500m: Kiprop
5000m: Gebremeskel
10000m: Farah
110m H: Liu Xiang
400m H: Greene
Marathon: Kipsang

HuRTS 3 min reps

First HuRT session in a while for me but the crowds haven't diminished. Everyone who is anyone was there. I pushed the session a bit, particularly the 7th rep but after that my quads felt smashed so cut short at 10 reps. Will have to start some proper training again soon as I'm turning into a lazy arse.

Then in the evening it was off to the Benny St fundraiser. Had a great night and drank far too much beer among many friends. Kanser set the toughest trivia night I've ever attended, with a heavy emphasis on All things Irish. J-Fen, Indrajeet, Angus and co were quickest on the iPhones so took out the first prize. Durante won a running technique session from Keith - behind the Tiger probably the person who least requires it. I won jack-sh*t. Thank God Kanser didn't push harder in making me sing I Feel Fine.

Getting back into it

Charlie's birthday party this morning so just an easy 12.5km with Billy on his bike this afternoon - to Shelley but back the short way via the playpark. Averaged 4:18's but to be honest the legs are still feeling a bit dead and was happy to cut short.

Couple of photos from Charlie's party this morning...

State Road Relays

First up was the kids, Billy running very well but Bec struggling a bit. I think she's going through a growth phase. They both then ran with Charlie on the 2km fun run and he ran all the way and was stoked.

For the relays, it was a case of the HuRT Squad old guard forming the 35+ team with Tucks leading off, followed by Fats, Dicky H then me. We also had an Open team of Andrew Wilson (fresh from 4th in the Striders 10km earlier in the morning), Dicky P, young kid Taiki and supposedly EJ, but he was a no-show so I made Tucks run twice (but didn't tell him until after the first leg).

We though ASICS Wests would be our main rivals but hadn't counted on Sutherland entering a strong team including Kevin Robertson, Nick Bennett and Greg Graves. Fortunately the boys ran really well (Fats in particular) and handed over to me with a 10s lead on Wests and 15s on Sutherland. I just went out hard and tried to hold on. Felt fine on first lap but felt the marathon in the legs up the hill on the second. But we won! See pic.

Special mention for Amandas cakes. They were sensational. When we were lining up for our medals Fats told me he was contemplating a third. I thought he was talking about kids until he corrected me and said he was talking about cakes.

Some fine results in the Suncorp 10km this morning. In particular Andy and J-Fen scoring good PBs. Tucks and I were talking only yesterday about how 10km PBs are to be savoured as they don't happen often.

Gold Coast Marathon - 16th in 2:34:00

Rocked up on a beautiful morning having walked from Main Beach. Said a few hellos to JB, Macca and TB before listening to some chap murder the National Anthem. I don't bother with a warm up before the marathon, figuring that 42.2km is enough for the day.

We were off and I was feeling great. The Garmin was all over the place but I think I went through the first km in 3:26. I wasn't too fussed though as it felt fine and I thought it would be a few seconds in the bank. Settled into a group of 3 ladies and a couple of blokes so it was a decent crowd. And it stayed this way for quite a while. We were regularly ticking off 3:35's and if they drifted to a 3:38 I'd push the pace again. Gradually though the group was whittling down. At the turnaround at 16km I could see JB about 30s back but running alone, with Macca and Tongey about 10s behind him. I was surprised about Tongey but was expecting him to come through in the second half, remembering what he did at the SMH Half.

We caught a guy from the ADF at 17km and by that stage it was me, ADF chap and Ogi the second placed lady. This was the best bit of the race. I was leading the group but getting loads of shouts from the runners going in the opposite direction which really lifts your spirits. By 20km ADF chap had dropped so it was down to me and Ogi. I was working harder to keep the kms at 3:35s but told myself just to get to 30km where the real work would begin. I picked up what i thought was my Thomas the Tank Engine drinks bottle at 20km only to discover it was a Buzz Lightyear one with Dave Kane written on the side! Had a bit of a chuckle to myself but then was a bit pissed off as he didn't tape a gel to it.

Coming back into Main Beach suddenly 3 chaps come back to us paying for the early pace. Its not nice but very satisfying to start picking people off in the latter stages of the race. Here I really started to work hard, determined to keep the pace consistent at least until 35km. It paid off as the results show I had the 7th fastest split between 30 and 35km. The splits went as follows:

5km: 17:45
10km: 18:04
15km: 18:02
20km: 18:01
Half: 1:15:56
25km: 18:13
30km: 18:09
35km: 18:27
40km: 19:04

Ogi was still with me and at 35km as I started to fade a bit she started to lead for the first time in the race. I just held on to her telling myself every extra km she could drag me through would be a bonus. Coming back over the little hill over the bridge at 37.5km was the doing of me though. I was now knackered. Saw Gary an JB by the road at 38km and I was struggling, the next 2km were just trying not to fall apart and went on for ages. I was still doing 3:48's though so thought I might still sneak under 2:34. Before 40km I did some maths and thought I'd need to go through in 2:25:30 to have a shot. I went through in 2:25:50 so thought it was out of reach so just tried to get home. Every time I tried to pick up the pace my hammies would seize up so it was a balancing exercise at this point. Hit the crowds coming towards the finish and immediately my spirits lifted - it's a fantastic feeling. Turned the final corner to see 2:33:45 on the clock. I thought "I can do this!", I just need to sprint. Tried to sprint but my hammies seized, so I tamely crossed the line in 2:34:00, only temporarily rueing it.

I was chuffed to bits. Ogi said something in Japanese and we hugged having shared 2.5 hours of pain. Had a good chat with Mark Tucker then watched Macca and TB cross the line. News coming in wasn't good on Kanser or JB. They're both fit though and will regroup to run a good one soon.

Then got a bit emotional like I do after long races. Pulled myself together and had a few lively beers with Macca, Glen and Bartles before heading off to Moo Moos with the rest of the squad. Don't remember much after that but I've for a cracking hangover.

Almost there

8.5km jog around the beaches, 5km with the kids. Almost there. In one piece for now. News from Macca is that a bandaged up bloke will haul his ass to the start line despite not having run in 11 days and running on a wing and a prayer. Would have expected nothing less form him.

HuRTS Gate to Gates

Trotted down and dawdled around at the back of the reps with Ray. Put in a few 100m strides to stretch the legs. Ran the last rep at target marathon pace which was less comfortable than I was hoping for. Hey ho.

All post excellent massage in the morning courtesy of JSM's no.1.

Daniel Batman

Easy 4.7km with the kids this morning and then 11.3km with MC, Mr Ace, French Jules, Jonathan and others at lunch.

4 days to go. Just want to be on the startline now, everything else feels like going through the motions.

RIP Batman.

More easy running

Just an easy 10km at lunch on my work 10km route, untimed.

Fucking annoyed with Athletics NSW not counting our Men's Over35 team result from the XC at the weekend. This was their response:


"Hi Tom,

Thank you for your enquiry and congratulations on a great run on Saturday.

The rules for cross country and team competitions in the winter running
events are on the web:
https://assets.imgstg.com/assets/console/document/documents/Winter%20Running
%20Rules%20120424.pdf

The process for calculating team results at the adidas Winter Series
competitions, including the NSW XC Championships, allows an athlete to run
up (for juniors) or down (for masters) an age group. The simple requirement
is that if an athlete is not going to be entered in his/her "natural"
age-gender, then the team manager must complete a form to modify the
"natural" age-gender and submit this prior to the race. These forms were
available at check-in on the day, and also available on the website prior to
the day of competition.

https://assets.imgstg.com/assets/console/document/documents/Agegender.pdf

By looking at the Age Group results for the final event at 3:00pm, we can
see that you (Tom) were in the 35-39 age group; Nigel Wickham and EJ Davie
were in the 40-44 age group; Paul Bruning was in the 45-49 age group. Teams
are in 10-year categories i.e. 35-44 and 45-54.

If Sydney Striders were to have a team, Paul Bruning could have been
submitted as a change of age-gender and entered into a 35-44 team. This did
not happen.

I recall a discussion with EJ before the 3pm race where I explained that if
all the athletes were competing in their "natural" age group, then no
paperwork was required by the team management. EJ expressed his opinion
that everyone in his proposed team was within the natural age group for
competition.

We have tried hard to make the process clear, and I spent some time on
Saturday explaining to many clubs how to enter their teams. I hope that
this helps to explain the situation and I look forward to seeing you at
other events this winter.

Regards,
Janet."

Monday squad

Easy 16km with the Monday squad in I don't know what. Frickin freezing. Weather like this on Sunday would be ideal.

NSW XC Champs - 13th in 43:42

Spent the early part of the afternoon cheering on Bec and Billy in the under 12's (getting a team bronze in the process which they were thrilled with) then Maggie and Charlie were up in the 1km fun run. Finally got around to the Men's Open race and, after thinking it may be a low quality race, saw Jeff Hunt, Nipper, Russ Chin and a load of other names front up.


I set off at a pace I thought was relatively easy but was surprised to be running with Robin Whiteley and, when we went through 1km in 3:08, realised that it must have been the excitement of running after 4 days rest. Sure enough on the first hill Robin pulled ahead and Chadi came past, followed by Jack Colreavy.


From then on I was pretty much running solo but aware that Richie Roberts was closing in. I felt comfortable on the flats and downhills but was losing time on the ups. Spoke to Richie who said he got within a couple of yards of me in the monster hill on the final lap but that I was pulling ahead on the downhills. Only scare was my shoelace (the one with my timing chip) coming undone in the final 1.5km. No time to stop to tie it but the tag was about to fall off on the final corner. Luckily limped over the line. Felt OK at the end as it wasn't a mad scramble to the line so hopefully no harm done before next week.


Only problem is stomach cramps since the race. I'm hoping it's due to running on no food all day other than a couple of doughnuts from the Berry Famous Donut van.


Nice to stand on the podium for 3rd place in the Over 35's with the kids cheering on. Unfortunately with Chadi and Robin in the same age group anything better than bronze was highly unlikely.

Here is the coolest video of the course which shows you a bit of what it's like, but not enough detail on the bugger of a hill at the back end...

I'm being tested...

3 kids off school today sick. I'm put to but a Sars mask.

Easy 10.3km at lunch with MC, Springer, Mr Ace, Rob, BW and Emma. Now off to Gerringong for a weekend as close to Nowra as anyone dares go.

10 more days

10.3km plod along the beaches in 55:30, first half with Bec.

Last long 'un

4.62 km with the kids (24:30 for Bec, Billy up ahead) then a run to work with Dicky G via Queenscliff (taking the route via the playpark). 18.7km in 80:00.

HuRTS 45min Fartlek

No MC today so I mumbled some vague instructions then took off, intending to take it easy. Bartles and J-Fen pushed ahead while I ran with Tucks and Fats. Tucks and I started working harder around Farm Cove to bridge the 20m gap which we managed by the Stone Gates, with Tongey having jumped out from the bushes to join us.

Stayed like this until the Opera House on the way back. At times I felt good and pushed the pace, other times I just stuck in the group. I was starting to feel a bit tired at the O House though so deliberately eased off trying to chase a marauding Tongey, which would have been fruitless in any case. Bartles and I ran together from here to finish in 44:52. Average pace 3:30.

Seeded!

Today was a run with the Hurt Squad Monday crowd which I haven't done in weeks. Nice and easy 16km in approx 70mins. Beautiful day.

Got a new app on my iPad for Blogger. It's supposed to let me do funky things but I can't make head nor tail of it.

A : We start from here..

Off the rails

Had a few too many beers in celebration on Friday (hence the fruity language in the last post) so Saturday was a write off feeling as though I was coming down with a fever. Went to Ben's 40th on Sat night and pretty much knew I needed the sleep and wouldn't race mini-mos early Sunday morning. Had plenty of rest, went to watch the kids (Billy recovering well after a stack on the start line) and slept watching the US Open golf in the arvo.

Headed out at 4.30pm with Bec and Charlie for the usual 14km route, feeling tired to start with but better as the run went on. 61mins for 14.2km. To be honest, I've been feeling pretty flat all week after the big weekend and a tough Tuesday run. But I've done very little since. Need to hold things together and manage the next 13 days carefully. Laying off the booze will be a good start. But Kirst did buy a nice bottle of Pinot for this evening...

Well done to Kanser on his 33:50 this morning. It's been a while since he's been sub34 so all looking good.

City Mile Dash

4th in 4:37. Pushed Julian the Frenchman inch by inch but he had my by a puny chest.

Fuck I was nervous for this race. JB was standing by me on the startline and remarked on how his heart rate was going manic. I was exactly the same. We all set off and Bartles was the one pushing the pace. At 300m my legs were starting to feel tired and 10 people were in front of me and I was thinking what the fuck. I then found a gap on the left hand side and pushed the pace to suddenly find myself in 4th with Bartles (leading) 5m in front and Tucks and JB on my shoulder. At the dodgy hairpin I put some effort in and concentrated on catching the Bart. Tucks dropped off, Julian came on my shoulder and we caught Bartles with 300m to go. From then it was shoulder to shoulder with Julian taking line honours and a place on the podium with some saucy ladies from Cancer Australia. I had to make do with a Carlton Draught on the sidelines and $500 per person for retaining the team trophy.

Not bad for 4:37 mins effort. Having said that, the 4:37 effort made half of us barf and the other half taste blood for the rest of the afternoon.

Where was the Tiger!! That was the question of the day. He should have taken 3rd spot.

Deserter

Ran out of the office at lunch clutching my phone to try and fit in 10km amongst work. Wandered into the squad doing Gate to Gates and did a few with them then jogged a bit more with TB and Young Timmy to make up 10km.

Managed to cajole the lads into a group photo following the session. Got back to the office to a fair copping of email abuse from Big Sam and Young Timmy regarding yesterday's post. I think Sam wants me hung, drawn and quartered.

Top massage in the arvo to set me up for the Mile tomorrow. I'll be channelling my inner Bannister. Or is it Landy?

More Aussie than Pom

Managed to squeeze an hour run in at 8pm this evening before going back to work. Just ran up to Bondi Junction and circumnavigated Queens Park and Centennial running very easy.

Was thinking about the TdF when running and who are the favourites. Concluded that I'd rather see Grumpy Cadel win ahead of Weedy Wiggins, which must mean I'm now more Aussie than English.

Fast run home

Missed the lunchtime session with work calls (very busy at mo) and knew I'd have to do a hard run home instead. So it made for a miserable afternoon as I hate the hard run home. Not helped by a cold front moving through in mid-afternoon bringing back the persistent rain.

Anyway, the session was set. My run home is the run I do more often than any other. If I get under an hour it counts as something more than just a shuffle. Under 58mins is a fair effort. Under 56mins requires a bit of work. I've been under 50mins three times previously. April 2008 was the first when I ran 48:51, July 2008 (just before I set my City to Surf PB of 46:34) was the second when I ran 48:45 then in January 2009 (just before I took 8 months off injured) I somehow managed to run 46:21. Still not sure how I did this, especially when I compared the spits today. I must have been flying.

Worked hard the whole way today but felt heavy legged on the hills compared to Saturday when I bounced up them (i had to grab the handrail at the top of Spit Hill). 13:25 at the bottom of Ben Boyd (13:00 when I set my PB) - I gave up chasing the time at that point. 25:40 at the Toyota Garage and 48:51 all up. So equal third fastest and a fair go.

Wet Wet Wet

Holy cow. 36 hours hours of constant heavy rain and Sydney can't cope. Tried to run to Shelley Beach and back but the Quirk Road cut through was a no-go as it was a lake, so skirted along Roseberry Ave to Campbell Pde but that too was a one foot deep lake. So ended up running up to Seaforth and just gaining height. Massive torrents along what are usually babbling brooks. Took it very easy running with Billy on his bike and covered 11.5km.

Back on the trails

Just Dicky and I again today with Sam a no-show. I think Dicky wanted to punish me for yesterday so took me on every hilly and rocky trail he could find, even random ones that didn't seem to go anywhere. We did a big whole loop of Manly dam then headed down to Spit Bridge to run the Spit to Manly. Dicky stopped at his place in Fairlight but I continued on into Manly, along to North Steyne and back home via Pacific Parade.

27km all up in 2:15:25 (5:02's). Doesn't even count as a run in the Easy Tiger rule book but felt like it. Not used to the trails and suffering the after effects of yesterday so I'm dead tired.

Finally, looks like Dibaba handled Defar (who has been neck and neck with last year's no.1 Cheruiyot) with ease last night. An afternoon on the sofa watching the athletics could be on the cards. For all the doubters, that is why Sally Pearson won the IAAF female athlete of the year last year. Cheruiyot's main opposition was missing.

Hilly tempo

Caught up with Dicky Green on another beautiful day. Absolutely perfect running conditions - clear as a bell, completely still and cool. We decided on the hilly 20km up to Seaforth, through Balgowlah Heights, around Tania Park and back the same way finishing with a loop of Manly Golf Course. Long drag up to Seaforth, a few steep hills in Seaforth and plenty of false flats in Balgowlah Heights but equally you get the benefit of running back down them on the return. I did a few hills twice circling back to pick up Dicky.

Full of running today and all up 20km in 1:11:26 (3:34's). Bit of a confidence booster.

Another perfect day

Ran to work. That's 13km every day since Sunday. Beautiful day today and it was a pleasure, especially feeling much better the further from Sunday I run.

55:30 today. 118km for the week.

Sydney weather

Too busy at work to get out for any of the HuRTS sessions so squeezed in a 10km tempo around the foreshore. 34:54 with the kms going 3:26, 3:28, 3:32, 3:28, 3:38, 3:27, 3:25, 3:27, 3:31, 3:28.

Beautiful Sydney winters day and felt great running controlled until the final 2km up the hills where I had to work hard. Said hello to Fast Charlie, tried to high five Bartles and slapped Lisa's bum.

Hexham weather

Too busy at work to squeeze in 22km this morning so just ran straight to work in 58:09. Planned to run home to make up the kms but in the end I couldn't be arsed.

Oooh, 2 new bets with the Tiger:

1. $50 on him not going sub 34:10 at Gold Coast.
2. $50 on Mo beating Lagat in the 5000m at the Olympics. Wasn't discussed but I'm declaring now that if Lagat fails to qualify for the US team I win.

HuRTS 45min tempo

The cold front held off until 2.30pm thank god so we managed our session in sunshine and relative warmth.

Bartles went straight to the front and disappeared out of sight running very quickly. I ran with Macca and a resurgent Clyde still going pretty well as we hit the Stone Gates in 10:11 but my legs were like lead weights and I couldn't have turned them over any quicker. This was shortly proved when my cap blew off approaching circular quay. I spent 10s chasing it to pick it up and, try as I might, I couldn't bridge the gap back to Macca and Clyde. Turned just before the second speed bumps and ran back with M&C, me doing most of the work. Kept on trying to drop them but to no avail. Clyde played a Get Out of Jail Free card by claiming he was going to stop at Mrs Macs Chair but then just continuing on. Eventually pulled ahead up the hills to finish in 44:22, big negative split and 10:00 for the final gate to gates. 3:32 average pace for the 12.5km.

Clyde finished shortly after. Macca (who has never met Clyde) looked dazed and confused, wondering who the 80kg bloke was who had just dropped him on the hills! Bartles came in on 45:00 running very well. Good to see Tucks back out and MC (running 12km at a pace quicker than his North Head 10km) impressing all the ladies with his injured hand.

I need a rest soon. Constantly tired when running at the mo.

Easy recovery

Just an easy run home in 58:53. Stared at a lunar eclipse running down Parriwi Road.

Final long one?

Out at 5.45am this week with Big Sam, JB and Macca for what could be the final long run prior to GCM. Legs felt very heavy this morning after yesterday and, to be honest, it was just a question of putting one foot in front of the other for the first few km desperately waiting for Narrabeen where I could take the first gel. Felt a bit better after that. Pretty damp around the lake and we had no plans to pick the pace up over the final 10km but of course we did out of instinct - the first 5 of them being just over 4:00 per km and the last 5 just under. Good chat all the way though even when picking the pace up with the boys all running well after tough races yesterday. All up 36.8km in 2:38:33 (4:18's).

Came back to see some great results from Eugene in the Prefontaine Classic. Mo winning the 5000m in 12:56 and beating Bekele and all the Kenyans in the process. Collis ran a great PB of 13:10 with Mottram well back. My favourite female athlete, Tirunesh Dibaba, also won the 10,000m by a whisker - no doubt relying on her kick. Can't wait to see the races.

Bad news was that I got an email from Dad yesterday claiming that he was checking his old running diaries and discovered he ran a 10km in South Shields in 1988 (aged 46) in 32:04. All sounds very dodgy to me but I guess I have to trust him, given he's my Dad.

Big Saturday

First up an early rise for the North Head Striders 10km. I'd had a few beers at Friday night work drinks and wasn't the best at 5.45am. Felt fine when I got there though doing a warm up with MC, Mr Ace, et al. I was pacing Rob C and we had a few others along for the ride too, including Liz Miller and John Bowe. Had fun shouting at the front guys and there was the usual battle between Bartles, Scotty, Bleasel and Tongey. The aim was to get through 10km in 38 mins and we set a course for that. We seemed well up in the first 5km going through each km in about 3:41/3:42 but I noticed the Garmin was increasingly beeping shorter of the official km mark each time. It was muggy today and the second 5km slowed but still on pace overall according to the Garmin. Unfortunately, the Garmin measured the course at 10.2km and Rob missed his target running 38:35. I think Action may need to get his measuring wheel out as everyone came back with the same measurement. Still, it was a nice start to the day.

Then on to Miranda after watching Billy's team sneak a 2-2 draw against Brookvale in a thriller. The kids were on at 12noon in light rain. It then got heavier and heavier. By 3pm the course was well churned up and runners were slipping over on every tight corner. I ran 3rd leg of the 4x4km relay for the Open team. Went off a bit too fast chasing down the two runners in front of me and paid for it on the hills on the second loop. Ended up with 13:39 which was OK but nothing special. Great news though was that a strong final leg from Tongey brought us back to 3rd place overall! This is the best result the Striders have ever achieved. We'd have won the Over 35's if we'd entered that team (we're all over 35 - our average age is a scary 44) but our official Over 35's team (consisting of Timmy, Nick B, Andrew Wilson and CT running a second leg) was 3rd too.

Some other sporadic results were:

Chadi: 13:20
Tongey: 13:23
CT: 13:29
Nick Cope: 13:34
Richie Roberts: 13:40
Chamkaur: 13:44
Keith: 13:49
Sean Williams: 14:12
Tiger: 14:42
Timmy: 15:27
Laura: 15:34 (Oh Laura, why couldn't you find 8 more seconds and make my year!)

Love these events. Great atmosphere and a smattering of world class athletes too. Harry Summers (a 28:13 10km runner) ran 12:22 looking very easy but fastest time of the day was James Nipperess (an 8:35 3000m Steeplechaser) who ran 12:13. I guess the course and distance aligned with his pet event.

Finally, many thanks to Laura's mum for her fantastic scones with jam and cream. A perfect post race recovery. Unfortunately Timmy had drunk all the tea before I arrived.

Friday amble

Easy run in to work in 57:53. I reckon part of the reason I'm feeling better in the mornings is my improved nutrition. Last might was a Crust Supreme pizza (less the olives and half of the final slice) followed by a large heaped bowl of rhubarb crumble and ice cream, swilled down with two Coopers Pale Ale. Tiger, do I win?

Ran up Parriwi Road where this cyclist overtakes me and slows down to start studying my running form. Thought it was a bit weird until I realised it was Mark Green from The Body Mechanic! Good chat with him for a few minutes before he rode on.

111km for week. Solid off only 6 days. One more big one before I start to wind down.

HuRTS Hickson Road

The old session. I was in the front group with CT, J-Fen, Big Sam (running very well), Andy, Enda and a few others with MC taking it easy in the second group in prep for North Head and his big showdown with Timmy.

Felt good again today following a massage with Amanda this morning. We all nearly died on the first rep narrowly avoiding a car and I couldn't tell where the official end spot is with roadworks going on so the time was off. Settled into it after that with CT pushing me all the way and making a break on the final one.

Times were:

3:48 (off)
3:31
3:39 (still slightly dodge)
3:31
3:36 (about right)

Jog back for 11km all up.

Wednesday MLR

3.4km tempo with the kids (Billy, who is getting stronger every run, 15:46, Bec, 17:03) around the Golf Course from home. Then ran to work via Queenscliff lagoon. Felt pretty good today although some of those hills are pretty tough.

All up 22km in 1:39:46 (4:32's).

HuRTS 14 x 3mins

Big crowd today with lots of the speedsters upfront. Fast Charlie, J-Fen, Macca, Fats, Young Timmy, the mystery fast chap who no-one knows the name of, Truscott, Bartles, Ray, MC, Big Sam, Mr Ace plus a host of GCM participants like Sonya, Emma, Indrajeet and Laura. Birthday boy Tucks was sipping wine in the leagues club, JB was flying solo and Kanser was having another rest day but otherwise pretty much everyone in attendance.

I felt OK in the ,owning but after a couple of reps my legs felt like lead. Still settled into a pace of 3:20's or thereabouts with everyone trailing in CT's wake. Macca and I briefly trailed in Fats' wake until he gave us a taste of one of Amanda's vegetarian curries and his recent home brew. I picked up the pace over the final 5 reps running 3:10's or quicker. Legs felt just generally fatigued at this stage but warmed up. Cadence was good.

Pretty tired this arvo. In fact, I feel permanently knackered at the moment. But that's marathon training.

No Geb

Just an easy run home at the end of the day in 59:29. Need a massage on my poor hip flexors.

Bec won the 800m in her School Athletics Carnival today. Thing is she came home disappointed because I told her this morning she should try to get under 3 mins. She ran 3:04. When I told her I was proud of her and would put it on my Blog she cheered up no end. So here you go. This Blog is spreading happiness.

Go Geb!

With news of Macca and my infamous long run reaching far and wide, I was up at 6am this morning to meet Macca along with JB, Bartles, Craig Mac and his Irish mate Tom Buckley Thank God Enda and POD didn't know about this chap as he'd have shown 80% of the Irish team a clean pair of heels if he'd run last weekend.

Very cold to start but soon warmed a bit and it was a pretty uneventful easy paced 25km chatting until the end of Narrabeen Lake when we started to speed up. From then it was a 37:45 final 10km, pushing it a bit through Dee Why to finish in 2:32:59 for the 36.8km (4:09's). Felt great this morning after yesterday's rest day. All the boys looking strong with Bartles in particular very impressive given this was 11km further than his longest run all year.

Spent most of the final 10km considering the palindrome that is The Voice contestant Rachael Leahcar. Tried to think of other music palindromes but could only come up with Abba. I was pretty tired mind and the brain slows down when the legs speed up.

Run home

Buggered at work. Found myself at home at 3.45pm so ran back to work in 58:24. Bit average feeling.

Now out with the boys for the Striders dinner. Could be a big night...

Somehow managed to cobble together 90km for the week.

HuRTS 400m reps

The smallest and most select group today of Bartles, Young Timmy, Pete W (telling me that he's decided that the way to beat Timmy is to train like Timmy) and myself.

First rain of May and pretty cold but Rushcutters was as pristine as ever. Straight into it and for every rep Timmy and Bartles would go out hard with me chasing them with Pete. For most reps I'd nudge ahead of Bartles by the end other than a couple which he held on for and the last when both he and Timmy were burglars. I had a go at Timmy about this and he got very upset. I've never seen him lost for words before.

Reps were very consistent but noticeably down on the last time we did this. No doubt SMH Half still in our legs. Amazing how many people I've heard from who are still suffering the after-effects of it.

69, 69, 68, 69, 68, 68, 68, 69, 68, 69

I like the 400's. Not while doing them of course, but you recover fairly quickly and feel virtuous.

Workout Wednesday

Watched Billy coming 17th in Zone XC this morning. He was in 10th at halfway but obviously has his Dad's stamina.

Then ran to work easily in 58:24 feeling as though I'm finally recovering from the weekend. Beaut of a day. But stuffed at work.

HuRTS 4 x 10mins

Going through the motions today with Bartles, others including Timmy, Big Sam, Tongey, Fast Charlie and J-Fen hitting the front. Good crowd and plenty of chat.

Hip flexor marginally better but left calf feels like a leather sack full of ball-bearings.

Monday recovery

11.7 in 56:xx very easy recovery with MC, JB, Ray, Indrajeet, King James and others.

Hip flexor so sore couldn't even get my leg onto the clutch in the car in the morning without physically lifting it.

SMH Half - 13th in 72:38

Where was Ireland? Looks like the English thoroughly put them to the sword this morning. The Churchill/Sands trophy will stand proudly for a year alongside the huge monolith that is the City Mile Dash trophy.

Drove Ben, Dicky, Big Sam and Charlie Girl in this morning after waking at the ungodly hour of 4.45am for the 2nd time in 3 days. A few run throughs then stood on the start line with loads of familiar faces around It's what I love about this race, tends to bring out all the good runners ready to give it a go.

Felt great at the start heading the second group as the group of about 15 leaders quickly gapped us. Ran through 2km in 6:29 with alongside Bleasel, Geoff Arnold and JB with CT about 20m in front. Bleasel then puts in a burst which I wasn't willing to go with so continued on with JB and another tall chap until Pyrmont. As we went over the flyover I worked the hill and felt as though I was making good ground. Then all though Pyrmont from 7km until squashed car roundabout at 14km I felt fantastic - relished all the crowd support and it just felt easy. Caught Bleasel and CT and tried to push on but without gapping them. Went through 10km in 33:37 thinking a sub72 was in the bag. Then from nowhere at 14km Tongey and Nick Bellemore overtake me and I try to stick with them going up the big hill all the way to the corkscrew. This hurt quite a bit but meant I'd gapped Bleasel and CT. Held on to Tongey and Nick until Macquarie St by which time we'd caught a tiring Vlad but my legs just failed me going up Macquarie St. I was then by myself just holding on. Felt OK going downhill to Mrs Macs Chair but it was a question of just putting my head down and working to get back up.

Rounded the final corner but with no sprint to get under last year's time. Ended up with exactly the same time.

Pretty pleased with the run. Would have been nice to hold on to Tongey and Nick but they were just too strong. Still plenty of time until GCM to work on that and taper properly.

JB finished in 73:38, Fats another minute behind but still in front of Ireland's first counter with Macca running 74:38. Nice PB for him but sure there's still more to come. Bartles beat them both with a high 73 just behind JB. J-Fen was next looking slightly disappointed with a low 75. Kanser's shoes didn't agree with his Central Governor and got him a low 76. Best of all was Timmy pipping Enda by 4 seconds despite Enda bludging off him the whole way. Dicky rounded out the Poms with a low 79 beating the final Irishman (Eoin) by a few seconds. Big Sam surprised me in particular by showing up despite being sick all week (I was about to drive off this morning before Ben spotted him jogging down Griffiths St!) and pulled himself around just over 80mins. He reckons the Tiger was just in front so looks like I'll be taking another $50 off poor Gary.

May even make some beers this arvo if the Sheaf lets 18month yr olds in. Just to see Enda and POD. Wonder if they'll buy my kids their drinks too?