10k @ Race Pace

22 degrees and 66% humidity with a 10k easterly breeze blowing. It certainly felt more humid than that tonight.

The 10k at Race Pace is the Hobart Half as I've decided not to do the Full due to complete lack of training on my part.

10ks in 39:58. Along Manly Ocean front with all the tourists getting in the way.

Centennial Park 21ks

There was a slight break in the rain this morning. It rained from 7am till 10am and then was just lightly raining for the next 2 hours, but still windy.

Ran from Alexandria across to Centennial Park and did a couple of big laps of the park sort of. In effect it was run up Anzac Pde turn right at Moore Park Rd, turn right at Oxford St, turn right at York Rd, turn right at Darley Rd and then turn right at Alison Rd, turn right at Anzac Pde and then do another lap. Then I ran back to work.

So I wasn't exactly in the park, just running around the outside just looking at how no-one was cycling or running in the rain.
It was 20 degrees and 96% humidity.
Total was 21.22ks in 1:43:48. Average pace of 4:53/k. Ok in the rain and wind this morning.
Lucky my office has showers.

Surf Club:Swim,Board,Run & Flags

After the mornings run I headed for my surf club to do some events. Swim was like the inside of a washing machine, without the hot water and soap.
Board was ok as I came in 4th I think. Although it probably wasn't a good idea to outsprint the handicapper up the beach.
The run was much better coming in 2nd.
And the flags was a shocker as I had my shoulder crunched when someone landed on me diving for a flag that I was going for. Shoulder still hurts.

Then BBQ and beers. Always the best part.

Mosman Reversed STaR 24ks

A self supported Striders run this morning. Unfortunately for me I arrived and no-one had decided to run at 6:20am. Slack Bastards the lot of them.
So off I go on my own chasing the 6:10 and 6:00 groups which I did see at different stages during the run.

Run starts at Balmoral Beach and then goes to Chinamans beach, across the Spit Bridge around Clontarf and back across the Spit Bridge. Then through Beauty Point, Primrose Park and Cammeray before going towards North Sydney.
Then I ran through Neutral Bay, Cremorne Pt and down to Mosman Wharf. From there I decided I had done enough solo running and ran up the hill from the Wharf back to Mosman Shops and back down to Balmoral Beach again.

Where I did catch up with a few of the early starters, one of whom had brought us bananas and drinks. Thanks Pete.
Total was 24ks in 1:58:10. Average pace of 4:55/k. The run was H5 on the Striders hill scale and had plenty of bush running in it as well. Although I did miss about 5ks at the end.

Striders Christmas STaR 20ks

Missed the start at 6:20am as I was caught at work early.
The run started from Haberfield at UTS Rowers and went across to the Iron Cove Bridge and then over to Drumoyne, Chiswick, Abbotsford, Canada Bay, Five Dock, Rodd Point and back to the Rowers.
Didn't catch the 6:20 group as they left about half an hour before me and apparently were doing 4 min ks at one stage lead by CT. Naughty boy!

Arrived back only to have the STaR host packed up but lucky the Rowers gave me some soft drinks to quench the thirst.
After the run the Striders had their Christmas Awards brunch. Bacon and eggs and all that prize giving.

Total was 20.3ks in 1:36:58. Average pace of 4:46 per klm.

Still running Ewen, just had a bad throat infection and then was busy at work the last week.

Surf Club Swim, Board, Run and Flags

After this mornings STaR I headed to my surf club.
Found the tide was high and the surf very rough.
Interesting swim out as we copped a pounding from the surf trying to get out to the buoys. The swim in wasn't much better as the big surf had a nasty shore break.

Board paddle was ok as we got out in a bit of a lull in the swell and came back in with the surf again.
The run was hard going on the soft sand. The flags I did ok coming 5th I think. Hard work when I don't sprint that well.

Beers and BBQ and bad sunburn finished off the Sunday.

Ten Bridges Classic STaR 25k

About a dozen on the Striders 6:20am group this morning with Action and Luke Skyrunner joing us at the start half way through there own run.
We started at Longueville and ran through Greenwich, Wollstonecraft, Waverton, Mcmahons Point, Milsons Point, CBD, Darling Harbour, Pyrmont, Balmain, Drumoyne, Hunters Hill, Linley Point, Riverview and back to the start.

The group splinter a bit with some running ahead and the three of us Jo Cowan, Darren Moyle and myself going short. Although it was still fairly long at 25ks.
The run goes over the Harbour bridge, Anzac Bridge, Iron Cove and Gladesville to name a few.

Total was 25.5ks in 2:15:22. Average pace of 5:18/k. Can you tell I've had a cold since my last run? Plus it was a touch hilly being H3 and 1k of bush to finish off.

ES Marks 4x1k Reps + 2x200m

Did a 2k warmup before starting. Not that I felt like doing it as it was humid.

Reps were 3:29, 3:30, 3:28, 3:33. All done with a 90 sec walk recovery. Bit hard to run fast with the strong sea breeze blowing.

Then did 2x200m reps. 31.55 and 32.10.

Did a 2k cool down to finish.

Fairy Bower, North Head and Freshie 15ks

Ran from Fairy Bower up the hill to North Head and did the loop. Ran back down to the beach and ran along up to Freshwater shops and back home.

All up 15.03ks in 1:16.11. Average pace of 5:04 per klm.

Very windy with the north Easter blowing.

Darley Rd 12x210m Hill Reps

Very humid tonight made it tough going up and down the hill.
Plus the human traffic seemed to get in the way a lot more as well.

Did 12 reps of the hill with a recovery back down totalling 24 mins.

Surf Club Swim, Board, Run & Flags

Slept in this morning so no training with the Striders at all. Headed to my surf club instead to do some events.
Long swim as the tide was high at the time. Board paddle was good as I cam in 5th. The run was a bit heavy as there was no hard sand to run on with the tide up. Ended up 3rd in that.
As for the flags I think about 8th.

Then the obligatory BBQ and beers and sunburn. Ah a good Sunday.

NSW 3000M Track Titles

Very hot out at Homebush at 6pm when we had to run the G race. Yes they got to 7 male races.
Settled in 18 out of 22 after the first 200m, the split start cones got in the way.

Went through 1k in 3:32 and 2k in 7:15(3:43/k) to finish in 10:54.06(3:39/k).

Better than what I expected but a fair way off the PB.

Easy Tiger ran better than Tiger Woods played golf today, running 9:12 to win his race as well.

Gregson won the A race in 8:00.

Fairy Bower to the Duke and back 12k

Temp 21 degrees and 76% humidity.
Ran from Fairy Bower to the Dukes statue and back. Duke Kahanamoku surfs a wave outside of the Harbord Diggers RSL club above Freshwater beach.

Total was 12.39ks in 1:02.29. Average pace of 4:54/k. A few hills in this run doesn't help the pace at times.

ES Marks 3x1k Reps

Did a 2k warmup and then a few strides before starting. Very windy tonight around the track.

Reps were 3:32, 3:35, 3:24. All done with a 2min walk recovery.

Did a 2k cool down after finishing. Not sure how I managed the faster last rep.

Beachfront 12k

Pretty windy tonight with the Nor' Easter over 10ks an hour. Not fun running into it, but running with it was fast.
At least it wasn't as humid as Sunday. 20 degrees and 70% humidity when I started.

Total was 11.85ks in 54:42. Average pace of 4:36/k.

Edgecliff Excursion STaR 28ks

The former Vaucluse Variation STaR that moved from Vaucluse and then Rose Bay to now start at Edgecliff instead.
Basically we run through Edgecliff, Woollahra, Bondi, Waverley, Bronte, Glamarama passing the Sculpture by the sea exhibition along the coastal walk. It was packed with people very early this morning.
Then Bondi Beach, North Bondi, Dover Heaights, Rose Bay North, Diamond Bay, Watsons Bay turning at HMAS Watson to go back through Vaucluse, Rose Bay, Double Bay and back to Edgecliff to the finish.

Only two of us did the full course. CR Sloth and myself.
Total was 28.6ks with a dirty uphill finish in 2:26.20. Average pace of 5:06 per klm. Must have been all those stairs in this course plus the Hills.
Temp was 19 degrees and 84% humidity for most of the run. Spring in Sydney.

2k Time Trial

I was chasing Tiger figuratively speaking but his PB is just too fast for me being 5:57.

I ran around the Bay Run to do this. Didn't help that it was raining and a strong southerly was blowing. Did a 2k warmup before starting.

1k in 3:35 and 2k 3:27 equals a 7:02. Much better than I have been running of late. Maybe I can hold on for another k at that pace next week for a PB. Not likely.

Did a 2k cool down back to the car.

Manly Beachfront 12k

A lot cooler than yesterday. With temps of 19 degrees but with 74% humidity and a 20k seabreeze blowing.
Total was 11.85ks in 57:59. Average pace of 4:53/k. Very slack. Anyway I was just cruising along tonight.

Darley Rd 10x210m hill reps

When I started the temp was 34.7 degrees. When I finished it was 33.1 degrees. Lucky it was getting dark and I was only running up and down a hill.

Reps were between 50-55 secs with recovery between 60-65 seconds back down.

Beachfront 12k

21 degrees and 80% humidity. Not nice to run in tonight. Lucky I had a bit of a breeze at times.
Ran along Manly beachfront. The crowds of people are getting worse as the twilight is getting later.

Total was 11.85ks in 55:02. Average pace of 4:38 per klm.

Surf Club Swim, Board, Run & Flags

No run this morning as I had a very late day at work with end of month so headed to my surf club to do some aquatic events.
Water was pretty warm.

The swim was pretty choppy due to the seabreeze blowing early. Finished that without drowning.
Went in the board paddle and came 7th getting myself some extra points.
The run was shortened but I still had a 15 second handicap. Managed to overtake most to come in 4th.
In the flags I went out early but still managed to come 7th, so some extra points as well.

Of course I got sunburnt but had a good post race beers and BBQ. All good!

Centennial Park 2x3.7k reps

Back to my old haunt since daylight saving means I can get a run in before the twilight disappears alltogether.

Did 2 laps of the running track. Not much traffic on it which made it easier to run. It was a bit windy from the North East seabreeze blowing though.

Reps were 14:03(3:47/k) and 14:14(3:50/k) I did a 6 min walk recovery in between the reps.

Beachfront 12k

Very humid 80% and a warm 19 degrees as well tonight. Ran along manly beachfront for a couple of laps.
Total was 11.85ks in 58:39. Average pace of 4:56 per klm. Very slack.

No track on Saturday Ewen as it is at Illawong and Mingara. Too far to travel for me.

ES Marks 5x1k Reps

Humid, overcast with spots of rain falling. And it was windy as well.
Did a 2k warmup before starting and a 2k cooldown after finishing.

Reps were 3:32, 3:32, 3:36, 3:34, 3:33. All done with a 90 sec jog recovery.

Didn't feel very fast at all and was a real struggle to keep the pace.

Striders Internal Half 1:34.23

Nothing special. Hard course run on two laps of the Striders 10k circuit in Lane Cove National Park. Humid morning as well.
Ran ok, just not very fast. Even the Dog beat me.

Time was 1:34.23. Average pace of 4:28 per klm.

Narrabeen Track 800m-2:39.62

Oh what a crap race. Just couldn't get the legs to move at all.
The timing clock wasn't working but I heard 76 first lap and obviously 83 for the 2nd.

We did have wind gusts of 20ks an hr but that is no excuse.

The winner in the 35+ race ran 2:13. The open race was won by James Roff in 1:57. Assume he is Jeremys brother?

Tomorrow is Striders internal half on the Lane Cove course. I have a generous 90min handicap.

ES Marks 8x200m Reps

Good conditions tonight with a few faster runners that I was able to chase after. And some slower ones as well that I gave a head start to.
Did a 2k warmup before starting. Oops, forgot those strides again. Slack bugger!

Reps were 30.5, 31.2, 31.1, 32.3, 31.7, 32.5, 31.5, 32.0. Average of 31.6 per rep. All done with a 60 second jog recovery back to the start. Getting worse after a too fast start.

Did a 2k cool down after finishing.

The last time I can find I did 200m reps was Nov 2007 and I did average 33.8 per rep.

ES Marks 4x1k Reps + 1x400m

Very windy and humid tonight with the North East sea breeze blowing. A very small crowd at the track as most disappeared when I was just starting.

Did a 2k warmup and a 2k cool down after the session.

Reps were 3:32, 3:34, 3:25, 3:30. All done with a 90 second walk recovery.

Then did 1x400m rep in 1:09. I'm lead to believe my fastest 400m rep on record. Now if I just do 25 laps at that pace I get a 28:45 10k time. Yeah right.

Surf Club Swim, Run & Flags

After the run this morning my legs really didn't feel like doing much.
I did the swim in which we were all off scratch as it was the first race of the season. A leisurely long swim this morning in pretty flat surf.
The run was a bit better but I had no pace so couldn't catch first place who beat me by about 50m in an 800m race on the sand.

After that was musical flags where you lie in the sand away from a lot of pieces of hose stuck in the ground 20m away and try and beat others to it without being knocked out. Lots of pushing and shoving when you dive for a hose. Came 2nd in that event as well.

My handicap for the run will probably be screwed next time I do it. The flags has no handicaps which is good. Just pace off the sand does that one.

Clovelly Canter STaR 26ks

Since it was spitting when I arrived to start with the 6:20am group I assumed that was the reason that no-one showed up except one.
I put it on record as the smallest group of two of us that I have done a Striders STaR in. I thonk we had five once.
Started at Queens Park in light drizzle and ran into Centennial Park where after 1k the drizzle stayed away till the end.
Then the run went through Waverley, Bronte, Glamarama, Clovelly, Coogee, and Maroubra when we decided to take the executive decision to cut the run short. Heaps of stairs along the coast on this run.

Then we ran through East Gardens, Pagewood, Daceyville, Kensington and back to the finish at Queens Park.
All up 26k in 2:13:34. Average pace of 5:08 per klm. Too much chatting this morning I think.

Manly beach 7k

Still windy and the beach was crowded around Shelley with drunks mostly. Buggers get in the way.
Ran down to Queenscliff surf club and back. Total was 6.85ks in 28:44. Average pace of 4:11 per klm. Damn drunks made me run faster dodging them.

Probaly won't see Kastor vs Willis as they start 15mins before the elite males/pack start.

Long Run Sunday and then I'm having a crack at an 800m at Narrabeen Saturday week. Nice springy track in a bushland setting. PB is my only 800m race from 2 years ago of 2:32.

Same as last night

Still windy. 20ks with 30k wind gusts.
Ran along Manly beach again. It took the World Masters Games to be on for the council to finally buy some sand and cover the rocks up that were exposed during winter. They really are a crap council. So fitting that the fountain outside of the wharf is called the steaming turd. No water comes out just lots of steam.

Total was 11.85ks in 50:58. Average pace of 4:18/k.

Intend on doing the 3000m next month Ewen. And then Hobart Marathon in January. I might do the Great Australian Run as well. Not sure yet.

Beachfront 12k

Very windy tonight and I wasn't getting much help from it as it seemed to be mostly westerly. And of course I was running North/South.

Ran along the beach front. Ran into a couple of friends out training. One is doing Huskisson Long Course Tri later in the year and the other one was training some female boat rowers from my Surf Club.

Total was 11.85ks in 51:16. Average pace of 4:19 per klm.

Manly to Dee Why and back 20ks

Finally decided my ITB was rested enough after 3 weeks to go for a run this morning. I intended to do the Striders STaR at Putney but then decided a 30k run might be a bit much.

Ran from Fairy Bower up to Dee Why and back again. Got rained on when I was in Dee Why for about 10 minutes. Nothing too heavy though.

Total was 20.03ks in 1:36:23. Average pace of 4:48 per klm. Not too fast.

Sydney Marathon 3:27.54= PW

Arrived at the start line fairly early to see the half go off up onto the Bridge. Discovered shortly after that I needed to use the toilet again despite going at Nth Sydney Station. So 25 mins in the line and only getting to the start line 5 mins before the gun made me nervous.

The ITB was still sore while I stood on the start line near the 3hr pacers and Uncle Dave the 2:50 pacer. I felt ok for the first 10ks where I stayed with the 3hr group going through that in 42:15. But from entering the park at the drink station I found it difficult to get any drive out of my legs. They just felt dead and I wished I was at that stage too.

I reached the 14k in 1:00.20 which would mean I could be close to 3hrs if I could run all even splits back to the finish. Yeah sure! My pace was going by this stage and I was being passed by more and more runners. Between 14k and half way I struggled to keep the pace again. I was passed by one of the 3:15 pacers at the 22k mark. He was way too quick as Steve Hume the other 3:15 pacer didn't pass me until we crossed Darling Harbour. Half way was reach in 1:33.45. Only 3:45 off the pace I needed. My legs were not feeling good and I had to take the only GU I had one me at the 23k drink station. Lucky I use the GU's so just picked up others on the way when I needed them.

Struggled back towards the City being passed by Nando again after we swapped places outside CP. It was great to have CT, JT and Marty Doak talked to me along here as I was feeling like throwing in the towel the leg hurt so much. Thought I couldn't as Blue Dog's Mum would surely die with laughter if she heard.

Crossed darling harbour and up heartbreak hill to Norton St. Long, hot and steamy is not something I need during a marathon. The crowd at Norton St was fifteen deep and really perked me up a bit to get rolling down the hill back to the city. Caught up with Peter Truscott here as we moved back through the city onto Hickson Rd. Was passed by the 3:30 pacer near Pier One and remarked what time are you pacing? 3:30 on gun time. So was I, and as you see from my gun time he didn't wait for stragglers and was pacing way too fast.

Getting past the Passenger terminal I came across a woman playing a violin just before the CR cheersquad. Very nice. The cheer squad must have been a 100 deep as I went through and the noise was awesome. Thank you all. Even though I felt like crap and was running like a melting chocolate at that stage. Caught up to a Strider after the cheer squad and we ran to the finish together through the largest crowds I have ever seen at the finish. The noise was unreal and made you feel like the late Kerryn McCann entering the G at the end of the Marathon. Special as Bruce McAvaney would say. Go Cats!

Finished in 3:27.54 a new PW for a marathon. A second half split of 1:54.09. What a shocker. After passing the finish I felt a bit faint and the St Johns first aid people grabbed me and took me into the tent for heat exhaustion. Had my temp 1 degree over normal so they wouldn't let me out until that went down. So sat in the tent for 40 mins with ice on my neck and head. Felt great actually. Saw some real bad collapses while I was in the tent too. Not pretty. When I got out I made it off to get my medal and t-shirt which are better than 2 years ago. Had a brief stop at the Striders tent and then found Eagle and Seris walking over to the Orient Hotel so I joined the crowd there for post run drinks and food.

Spoke to Rags at the Orient and mentioned Boston was off as I needed a 3:20.59 to get the qualifier. But I am considering doing Hobart in January to do the qualifier. Thanks for everyones support out on the course and through reading the blog. Much appreciated.
I still can't walk properly as the calves and quads are still screaming at me.

Physio

Went to a physio recommended by the Doctor tonight. She tried to release the pressure on my ITB which I guess she did to some degree as I was able to walk out a bit better than when I went in.
Have to do a few more stretches before the race and stay off the anti-inflams as they may mess with my stomach.

An injury

The training was getting more difficult for the legs after the 25k Sunday week. On Wednesday when I ran 10k it was a real struggle to get through that amount as my leg/hip hurt so much.

Went for my first run yesterday since Wednesday and only lasted 1k as the leg hurt so much.

Anyway, this morning I went off to the Sports Doc who worked out that I have hurt the bursa that is close to the hip on my ITB. Yes the dreaded ITB.

Took the quick option and had an x-ray and then a cortisone injection into the bursa. Not painful at all as long as you don't look at the needle. I was a bit pale the Doc said.

Have some anti-inflams to take and need to see a physio this week for a pummel and I will be right to have a run on Thursday and then do the Marathon. This Doc worked with the Wallabies so he knows a bit about sports injuries.

MLR 10ks

It has come to this in the taper, only 10ks to run.
Ran along Manly beach front tonight. Quite windy as well.

Total was 10ks in 46:52. Average pace of 4:41 per klm.

Fartlek

Unusual version of the fartlek I must say. Not the traditional Mona version anyway.
It was 2x60sec/2x60 float
2x30sec/2x30 float
2x60sec/2x60 float
2x30sec/2x30 float

Total was 3.1ks in the 12 mins. Average pace of 3:52 per klm.
Did a 2k warmup before starting and a 2k cool down back home again. Ran along the beachfront at Manly in the lighted area so I could see the watch better.

I forgive mini burger for trying to be another speedhump at North Head. Pace is one thing lacking this campaign. Hopefully the long runs can bring me home in the Marathon as they have been getting easier the more I have done.

Middle Harbour Picnic STaR 25k

Very hilly course through Killarney Heights, Forestville, Seaforth, Mosman, Cammeray, Castle Cove and back to the finish at Roseville. Took the short option with 4 others so only did 25k.

Total was 25.2k in 1:58.14. Average pace of 4:41/k. Run is H4 on the Striders hill factor.

Next 2 weeks will be a lot easier on the legs.

Striders North Head 10k

Can I claim a 2009 10k PB? Crap race, which was how my stomach felt before it too. Beaten by Fats pushing a pram, although he is a lot faster runner than me.

39:46 and I feel less confident about keeping any pace at Sydney in 2 weeks time.

ES Marks 4x1k Reps

Too late Ewen I was out training when you left the comment. Leg still feels sore tonight.

Crap conditions to run in tonight. Water on the track, 15 degrees, 80% humidity and 20k per hour wind gusts. Plus heaps of people I had to overtake as CanToo were doing some laps(5k I think).
There were some faster runners doing 800's who went past real quick. I was hearing 65 sec laps from their coach.

Reps were 3:26, 3:29, 3:30, 3:27. All done with a 2 min walk recovery.

MLR 14ks

I was supposed to do 16k tonight but my legs are still sore from Sundays run. Specifically my right thigh muscle.
Very windy out tonight but it wasn't cold.
Ran along Manly Beachfront again.

Total was 14ks in 68:05. Average pace of 4:51 per klm.

Marathon Sneak Preview STaR 35ks

They really need a better name for it. Maybe Striders Sneaky Sydney STaR?
Started early at 6am with the normal 6:20am group of which there was a group starting at 6:20am doing the shorter course. We had about 6/7 different starts from 5:30am through to 6:20am. All very confusing on who you are chasing.

Started at Bear Park(North Sydney Oval) and ran down to Milsons Pt, Across the Bridge and Cahill Expressway, through to Mrs Macquaries Pt, Darlinghurst, and down Anzac Pde to Centennial Park. After that we lost some runners who went short so we had the 4 of us go down to Randwick pass the racecourse and come back.

Then down to Kensington and back and up to the Supa Centre in the middle of Moore Park golf course and back to Anzac Pde. Then it was back through Surry Hills and Darlinghurst to the CBD and eventually make it down to Hickson Rd. From there it was up onto the bridge and across to Milsons Pt and finishing with a 1.4k run all up hill to the finish. Hard work that finish.

Conditions were cool but winds were gale force this morning. Lots of cap holding in places to save losing them into the Harbour. Finished with the three of us including Springer one of the 3 hr pacers next month.

Total was 35ks in 2:45.01. Average pace of 4:42 per klm. Pretty good considering the wind today and a few up and down stairs and hills on the course. Now for the taper.

P.S I ran the 35k only on water, no gu's or sports drink.

Steady 7ks

What is steady? Am I supposed to be able to talk and run at the same time? Anyway I ran along Manly Beachfront this afternoon just before the wind and temp jacked up 5 degrees and 40ks at 4pm.

Total was 7ks in 34:31. Average pace of 4:55 per klm. Tomorrow should be interesting with the 35ks along the Marathon course.

2x5k Reps

Along Manly beachfront again. It was still 18 degrees and 65% humidity when I started.

Reps were 19:43 and 19:56. Done with a 7 min walk recovery in between. I really did try to run them faster.

My quads felt like I had been running downhills a lot. Don't know why they hurt so much tonight.
Did a 2k warmup and then a 2k cooldown when finishing.

MLR 18ks

Along Manly beach front with the wind still very strong tonight. Legs felt stuffed.

Total was 18ks in 1:24.10. Average pace of 4:40 per klm.

ES Marks 8x800m Reps

Back to the east for a change. Much easier running around in circles in the wind as you only run into it for 100m per lap maybe.

Did a 2k warmup and a 2k cool down after the session.

Reps were 2:50, 2:54, 2:49, 2:50, 2:55, 2:55, 2:52, 2:53. All done with a 2min jog recovery which was basically 400m back to the start.

Homebush Hustle STaR 30ks

Started with the temp at 11 degrees and 84% humidity and finished with 19 degrees and 57% humidity.
The run started at Concord West and then went through Homebush and the Olympic precinct, through Newington, Silverwater, across to Meadowbank and back across the Parramatta River again.
Then through Rhodes, Mortlake, Breakfast Point, Cabarita and Concord and back to the finish.
Hard, fast run with plenty of concrete and sun. Only three of the 6:20am group did the full journey including one of the Sydney Marathon 3hr pacers.

Total was 30.2ks in 2:14.20. Average pace of 4:26 per klm. This run seems to be fast a lot of the time as 2 years ago before Sydney I went round in 4:22/k pace.

Next week is Sneak preview STAR. Which is basically the Sydney Marathon course starting from North Sydney though and without going across Darling Harbour. 35k total.

North Head 7ks

A bit windy this afternoon going up to North Head. Not many people around as I ran about 5pm.

Total was 7.2ks in 35:14. Average pace of 4:53 per klm.

Tempo Run 3x10 mins

Along Manly Beachfront with a strong Northerly blowing tonight. Seemed to be high humidity as well which didn't help.

The session was 3 x 10 mins with a 4 min Jog recovery.

Reps were 2.55ks, 2.57ks, 2.5ks.
First one was into the wind which helped when I tried to run back to the start again. Too tired on the last one.
Speed was 3:55/k, 3:53/k, 4:00/k. Pretty average really, should be faster.

MLR 20ks

Should please young Silverfox! He was telling me a month ago to get up to this length midweek. Better late than never hey Nick.

Along Manly Beach front in the wind. Felt cold but was probably just the wind on the skin. Surf was lapping against the breakwall along Fairy Bower as well with the high tide.

Total was 20ks(Action's old markings are good as always) in 1:30.47. Average pace of 4:32 per klm. Legs felt good. Saw Strider Tony Wong out running as well.

4x2k Reps

Temp 15 degrees tonight. 62% humidity and a 5k NE wind. So pretty good to run in.

Ran along Manly Ocean front again. Plenty of people out tonight including Strider Richard Green out running.

Reps were 7:48, 7:33, 7:40, 7:43. All done with a 4 min walk recovery. Didn't feel too good at all tonight hence the reps were all over the place in time.

Western Wanderer STaR 32ks

Started at the same spot as the Balmain Bungle 2 weeks ago which is the Drumoyne Pool carpark. Half of us 6:20 group wearing only singlets in anticaption of the 29 degree day, except the temp was 9 degrees and humidity 80%. By the end of the run it was still only 13 degrees at 9am.

Anyway we ran through Drumoyne, Russell Lea, Chiswick, Abbotsford, Wareemba, Canada Bay, Cabarita, Concord and around the golf course. Then we turned and ran back through Five Dock, Rodd Point, Lilyfield and back over the Iron Cove bridge to the finish. The run is 10 bays of the Parramatta River. A few stairs and concrete paths though.

Total was 32.3ks in 2:30.53. Average pace of 4:40 per klm.
Apparently between the 25-30k mark we were doing 4:10 ks. Is that enough Ewen?

North Head 7ks

Ran up to North Head late in the afternoon and did a loop of the circuit and ran back home again. Beautiful views out the heads and up the harbour.

Total was 7.16ks in 36:42. Average pace of 5:07 per klm. Took it very easy.

10k at MP

Supposed to be 42:30 or 4:15/k but ended up as 42:21 or 4:14/k. Close enough. Better than being over pace.
Along Manly beach front tonight. Too many people to run around tonight. Drunks friday night.

City 2 Surf stats

55mins- 2006=455th place, 2007=363rd place, 2008=440th place, 2009=432nd place.

Top 100- 2006=50:03, 2007=50:23, 2008=49:36, 2009=49:01.

Top 500- 2006=55:33, 2007=56:52, 2008=55:41, 2009=55:51.

Was does it all mean?

Well for this year we had less runners than last year break or equal 55:00. The top 100 has been getting faster the last 4 years even if we can't knock of Monners or Susie Powers' records.
And the top 500 is staying stagnant on the 55-56 range.

My position on gun time which is what I used above was 578th beating my best from 2007 of 625th. So still next year I hang out on the other side of the rope pelting flakes at Blue Dog!

MLR 17ks

Along Manly oceanfront for most of the run. Very warm tonight. I think maybe 15 or 16 degrees.

Total was 17.65ks in 1:22.53. Average pace of 4:41 per klm. Legs felt a little tired tonight.

Blue Dogs Mum I thought the Dog had left you in a gully at Western States along with his backbone.

Ewen I meant 1k reps.

City 2 Surf 56:37=PB

I'm over the moon. A 1:22 PB from I don't know where. No raw speedwork, no hill reps and a hangover. Flakes patent pending C2S training strategy. Long Arms would not be impressed.

Arrived about 7am and had coffee with a few Striders in the starbucks on Park St then wandered over about 7:30am where my worst clothes and my hobos blanket(yes really) found in a dumpster this morning.
Was chatting with Vurt, Tesso, Greg, overthehill(spidey) and greg before the start. Plus Duffman dressed as superman paid us a visit.

Start went well if a little slow up William St for me. Was passed by heaps of people and then took the right side through the tunnel. Very clear through there as most went left. Came out the end and fought the Edgecliff Hill and thoughts of am I going too fast at this stage. Anyway turned out I reached the 5k in about 20:30 which I think was way behind two years ago. Got to the bottom heartbreak hill in 24:19. Good pace for me. Kept it very steady up the hill trying to go racing line as much as possible.

7K or 7.2k I think someone measured this year was reached in 29:45. A PB for the clock spot, but it moves a bit each year so no big panic yet.
Was feeling good after the hill so kept the pressure on to run fast to Bondi. The 10k was reached in 41:30 which was a 45 sec C2S 10k PB for me. Same spot each year I think?
A couple of the hills from there to the 11.5k really did my head in this year as I sped up only to be deflated by a hill. I was moving ok and body and dodgy foot was feeling great so pressed on downhill to Bondi. Heard a couple of shouts from CR's around Nth Bondi just had no time to tell who.

Had a strong run along Campbell Pde to the finish passing plenty of people. I had harboured thoughts at the 13k mark of something in the 55 range but mucked up what I was reading on the watch.
Finished in 56:37 a 1:22 PB. Can't believe it. No real speedwork or hill reps just some long Striders hilly STaR runs for endurance.
Nice negative split again for me 29:45/26:52. I thought at the start I wouldn't get close to 60 mins as I wasn't feeling good about my running. How wrong I was. Thanks to the Striders who set up the tent hours earlier in the day for us to indulge later at Bondi. Sorry missed the Bondi Htl again.
Edit: Adjusted the time as results give me 56:37.

7k at MP

Along Manly beachfront into a strong headwind. But with a tailwind on the way back. Very tired and very late run at 9pm.

7ks in 29:34. Average pace of 4:13/k. Wanted 4:15's.

Easy 12k

Along Manly beachfront tonight. Still felt as warm as last night. Not as many people out running as last night either.
Total was 12ks in 55:24. Average pace of 4:37 per klm.

If only I could run a Marathon as fast as Geoff Moore. Well I would get a lower bib number at Canberra if I did. Not likely from me.

4x2k reps

Ran between the Bower and Nth Steyne Surf Club tonight. Pretty warm while I was out running. Still 14 degrees when I went out and a bit of a N/W breeze(warm) blowing as well.

Reps were 7:37, 7:29, 7:39, 7:34. All done with a 4 min walk recovery. I run into the wind first.

Thanks Tom but Blue Dog is out of my league. His mum told me he was only foxing at Lane Cove so Action would think he had a chance of beating him at C2S.
Ewen Sydney Marathon is the goal. Hope I can hold on to Gerry Arthur pacing the 3 hr.
JD I thought I would have seen you doing the STaR on sunday?

I don't recall ever getting through 4 reps of 2k before? Maybe I have. Hard work that last one was.

Balmain Bungle STaR 30k

Some unfortunate scheduling as the Bay Run Race was being held this morning around Iron Cove and we run around the bay at the end through the racers. Oh well.

Started at Drumoyne and ran through Birchgrove with an extra bit added as we had a look at the old Caltex site now cleaned up. Then Balmain, Lilyfield, Leichhardt, Lewisham, Dulwich Hill, Hurlstone Park, Canterbury, Ashbury, Ashfield, Summer Hill, Haberfield and back along the Bay through the middle of the race to the finish at Drumoyne.

Only 2 of us did the full long course from the 6:20 group. Bloody wimps tapering for City 2 Surf. I need the long runs for Sydney Marathon so going short was out of the question.

Total was 30.35ks in 2:26.16. Average pace of 4:49 per klm. Great morning for a run. A little chilly at the start but great to run in. Another cloudless day.

Marathon Pace 7ks

Didn't have time, due to work to do anything longer tonight so this was it.

7ks in 29:00. Average pace of 4:08 per klm. Oh crap 2 hr 54m Marathon pace.

Must get the pace back to 4:15's.

MLR 14ks

Sounds a bit short for that. Conditions were great to run in tonight. A bit of a breeze and not cold at all. Shorts and singlet was the go.
Along Manly Beach front a few times with the lights of the night divers lighting up the water in Fairy Bower.

Total was 14ks in 1:04.06. Average pace of 4:34 per klm.

3x2k

Hard to manage when I have not done much speed work of late. Thought I was going to run a Mona Fartlek tonight then changed my mind when I thought it was too windy for that.
Ran along the beach between Fairy Bower and Nth Steyne.

Reps were 7:47, 7:33, 7:39. Done with a 4 min walk recovery between each.

All felt good.

Recovery Run 9ks

Not really needing this as the legs felt fine tonight. Stayed on the grass for a fair amount of the run. Well for as much of it that is left at the beach anyway.

Total was 9.5ks in 46:47. Average pace of 4:55 per klm.

Dee Why Dash STaR 30.1ks

An end to all the bush runs until just before Sydney Marathon. But no end to the relentless hills. Another H4 STaR on the Striders hill list this morning had us starting at Dee Why Surf Club and then running uphill and down a few until we reached the Oxford Falls valley. From there it was up to Belrose, down past Warringah Aquatic Centre, through Allambie heights, then downhill to North Manly.
Then ran along to Queenscliff and turned and took the scenic and hilly route back to Dee Why via Harbord, Freshwater, Curlie beaches and into Dee Why.
Hard work running with 2:45 marathon man John Binfield plus Jo Cowan as well. Speed was pretty quick for most of the run.

Total was 30.1ks in 2:23.19. Average pace of 4:45 per klm. Not bad for a very hilly STaR.

Possums, bandicoot and a rabbit

The things you see at the beach. Plus a couple of Striders as well. Ran with Tony and Gus Wong for a few ks tonight along the beach front.

Missed all the showers just the humdity stayed around. High tide so lots of water was coming over the breakwall due to no sand to stop it mostly.

Total was 12ks in 55:38. Average pace of 4:38 per k.

Ewen there is grass in the middle between the road and the beach. Runs from nearly the Corso for most of the way to Queenscliff surf club. A few personal trainers use it. Pretty hard grass though.

Recovery Run 7ks

Along Manly beachfront trying to run on as much grass as possible tonight. Very windy but warm as well. Shouldn't have worn the long sleeve top.
Total was 7.7ks in 38:56. Average pace of 5:03 per klm.

Davidson Recreation STaR 27ks

Another hilly training run on a sunny and chilly sunday morning. Started at Lindfield Oval and ran through East Killara, Killara, Roseville, Castle Cove and back through East Lindfield. We finished with 5ks of bush in the Garigal National Park.
Great run this morning as it was cool for the first couple of ks until my hands warmed up and then some leg smashing up and down hills, before finishing off with 5ks in the bush back to the Oval at Lindfield.
The STaR host had the fireplace going on the park as well.

Total was 27.1ks in 2:24.06. Average pace of 5:19 per klm. I'm sure the road running part was faster. The up and down stairs bit in parts of the bush, coupled with map reading skills probably slowed me a lot. Another hard run. Definitely was H4 but I think the Bush should be B5 not B8.

Next week Dee Why Dash with long hills but no bush.

NSW Short Course Cross Country 7.5ks

We were to race at Camden originally this afternoon but it was changed a month ago to a park in Rydalmere. Course was all grass with a creek jump that was a bit muddy. Otherwise really nice and soft to run on.
Three loops of the 2.5k course for us guys. Forgot to look at the splits as I ran around past the start finish. But I think it was 10:30, 20:55 and 32:26 to finish. The last lap fade when I thought I was running faster. Maybe I should do some more training.
Saw your friend Ewen while I was doing my warmup half a lap.

Guz played with the teams so we were entered as the open B team instead of the 35+ team. Came away with a gold medal for the event.
Very happy as I now have a gold, silver(4x1500m 120+years track 2006) and bronze(state road 10k 2006) from teams events through Aths NSW.
The A team was a very close 2nd, the 45+ team was 3rd but would have won except Keith Bateman was borrowed for the A team points.

Easy 12k

Saw an endangered Bandicoot tonight down by Le Kiosk. Obviously attracted by the icecreams on offer.
Ran along the beachfront at Manly which still has part of the beach fenced off due to the massive erosion caused by storms in June. It does look like some has been put back onto the beach. Probably the council I guess trucking it in.

Total was 12ks in 55:43. Average pace of 4:38 per klm.

Pymble Pushover STaR 26ks

Another run of H5 out of 5 on the Striders hill factor. Hills were not as long as Berowra last week, we just had more of them. I'm sure every 2nd street was a hill. Plus 8ks of bush but I did skip a bit at the end as I had to go early.

The tour starts in West Pymble and goes through Pymble, St Ives, North Turramurra, Turramurra, Wahroonga, Warrawee, South Turramurra and back home again.

A damn hard run in any case. Total for me was 26.3ks in 2:18.12. Average pace of 5:15 per klm.
Next week is only H4 and Bush 8, much easier.

Easy 12k

Damn walkers with their walking poles tripped me up halfway through the run tonight. Basically cut open both hands, my hip, back and arm. And then I get "do you need any sugar for the shock." arghhhh!
Now my hip is all stiff. No bruise as yet but am waiting for one to show up tomorrow.

Run was good. 12k in 52:32. Average pace of 4:22/k. Must have run faster to stop the blood from leaking out of me. It was also raining which didn't help me tonight.

And the Poms 3 down at lunch. Yeehah!

Berowra Big Dipper STaR 30ks

Was worried when I showed up to start with the 6:20 group and the other 3 runners all do 34-36 for 10k. So it was a bit of hard work for me to stay with the group for most of the run. Eventually lost them on the single track stairs as you start to go towards the Berowra ferry. Caught up to them at the ferry but let them go as I had to use the toilet.

Was smashed by the hills in this run. They were just relentless. The run up from the ferry is 4.6ks all up hill. Had a fall in one bush section almost drowning myself in a muddy creek crossing. After that fall I was a bit slower going back to the start.

The course is effectively a tour of every street, bush track and hill in Berowra and Berowra heights. Rated H5 out of 5 with 10ks of bush. Mosman 2 weeks ago was rated the same but this was the hardest STaR I have ever done.

Finished without the other guys as I never saw them again after the ferry and they had gone before I arrived back. Didn't stay long after the run as I had a birthday brunch to go to.

Total was 30ks in 2:46.20. Average pace of 5:32 per klm. I'm sure some part of this run today was good for Sydney Marathon training.

Cross Country 8k

Down at Mutch Park at Pagewood for what was an 8k race for the endeavour cup between Sutho, Botany, and St George clubs. I was just making up numbers.
2k course with four laps to be done. Didn't get any splits at all but finished in 36:54 for the 8k. Average pace of 4:36/k.

P.S was smashed by Benny St Lawrence as he lapped me at my 4k mark while he was at the 6k. Broke the course record split for 6k and the 8k as well. Ran 24:27 I think for 8k. Won by about 500-700m at least.

Go Tim L in the GC Half. And everyone else running, except Tiger cause I want Tim to win.

Black Rabbit 7k

Spotted a rabbit as I ran past it near the car park at Fairy Bower sitting there eating the grass. Where is my fathers old rabbit gun?

Tried to run faster tonight but the lungs are still full of the lingering cold so ended up wheezing my way around 7ks along the beachfront.

Total was 7ks in 30:17. Average pace of 4:19 per klm. Was trying to run at MP pace of 4:12/k.

North Head 10k

First run in a week due to an ongoing cold that I have. Right in my lungs so doesn't help the running.
Went out for a run this afternoon after feeling too tired this morning to do anything. Ran up to North Head and back down to the roundabout and back up again.
Approaching rain sent the natives that were sightseeing running for the cover of their cars.

Total was 10.5ks in 49:45. Average pace of 4:44 per klm. Quite a hilly run getting up to the head and then down hill when I came back down at the end.

P.S Timinerko to smash Easy Tiger at Gold Coast half.

Mosman Reversed STaR 30k

A course that read H5 for hills out of 5 and bush 10ks. Nice and muddy in the bush it was too.

Started off at Balmoral Beach and ran down to the Spit, across Clontarf and around back over the other side of the Spit bridge. Then through Beauty Point and the bush along Quakers Hat. Then back into some more road sections going to Cammeray Golf Club. By passed the North Sydney oval section as a couple of us had an early toilet stop and couldn't catch up to the 6:20 group.

From there we went through Neutral Bay, Cremorne Point, Mosman Bay, Sirius Cove, Taronga Zoo, Clifton Gardens, Georges Heights before emerging to run back along Balmoral Beach again. And finished with drinks, cakes and fruit. All for only $4.00.

Total was 30.4ks in 2:41.13. Average pace of 5:18 per klm. Did I say it had a lot of hills and bush?

State Longcourse cross country 12k=PB

Nearly missed the start as the traffic was so bad driving down to Nowra because of the rain. And I was stuck at work a bit too long. Basically a mad dash from the carpark to pay, check my name off, head for the loo and then start the race. No warmup at all.

The course was in great condition. Hardly had any rain at Nowra this week unlike Sydney. A bit slippery on only one of the little hills on the course. Heartbreak hill at the back of the farm was just as tough as always.

Started out ok and ran 17:55 for the 1st lap and then 19:00(36:55) for the 2nd lap and finished off fast with 18:30 for the last lap. Completed in 55:25 which is a PB for me since the last time I ran it was in 2006 in 57:10.

We may have won a team medal in the 45+ but I had to leave to go back for the Pies v Swans match at ANZ.

MLR 16ks

Along Manly beachfront tonight. Was showered on for a couple of minutes and that wasn't just the possums in the trees near Le Kiosk.
Pretty windy as well, but you get that living on the coast.

Total was 16ks in 1:12.32. Average pace of 4:32 per klm.

Easy 7k

Ran down to Queenscliff and back. Felt really tired tonight so cut the run short. Pretty warm 12 degrees and no wind or surf.
Total was 7ks in 31:25. Average pace of 4:29 per klm.

Mini-Mosmarathon 2009

Arrived a bit too early as they were still setting up the finishing gates. Hung around waiting and chatted to a mate from my Surf Club who was there to watch his girlfriend run. Also saw Action and Sub50 before the race as well.

The race was a farce. I started off running like it was early 2008 for the 1st 2ks doing 7:35. My body then realised it is mid 2009 and consequently slowed me up enough to be passed by half the field. Well almost.
The last 2ks on this course are always hard and seemed worse this year. Must be the fat.

Finished in 41:44. Thank god that was over. Didn't hang around for the presentations. Talked a bit to Blue Dog before I left and he stayed to collect his age group and team booty.

I could say it is my 2nd best time at this race, but it was 3 and half mins slower than 2 years ago.

Beach 5x1k

Temp was 11 degrees but with the cold wind blowing at 20ks it was really 8 degrees.
Did a 2k warmup. Hands were not as cold as last night.

Reps were 3:48, 3:46, 3:46, 3:52, 3:49. All done with a 2 min walk recovery.

Then a 2k cool down back home. I heard it was -6 this morning in Canberra Ewen?

Easy 12k

Started out at 7:30pm when the temp was 9.7 but with the 30k wind blowing it was really 6.2 degrees. Finished with the temp at 9.2 but really it was 5.5 degrees. And I'm running on the Coast. Shorts and I wimped out and took the long sleeve out.

Along Manly beach front with the sand getting less and less. But I did have a fantastic almost full moon to run with.

Total was 12k in 54:22. Average pace of 4:31 per klm. Maybe I ran faster to get out of the cold wind.

Manly to Mosman and back 19ks

Was a bit too busy today to get a run in until late in the day and then I couldn't stay out for long.
Ran from Manly via Sydney Rd hill and then over to Clontarf and down across the Spit bridge meeting it as it opened.
Then took on the Spit Rd hill on the Mosman side and ran onto Spit Junction. Turned around then and ran back home again. Got to do the hill up the Clontarf side of the bridge on the return journey.

Total was 19.1ks in 1:32.20. Average pace of 4:50/k. Not too bad considering the hills on this run.
This version of Epping fun run is only 2 years old Ewen. Expected to see Jamie Harrison there looking for win 298!

Epping Fun Run 8k

Love a fun run. And for only $10.
Went out to Epping for an 8k run around a few hills of Epping and North Epping. Started near the Epping Club and eventually went over the rail line via the stairs and through a few streets of North Epping to finish with a lap of Epping Oval.

Well marshalled and with a couple of water stops en route. Striders Glenn Guzzo and Megan Tuminello took out the 1st places respectively.
About 200 people I think did the run and the walk.
Good fun and some hard hills to contemplate. Finished in 33:18 for 16th spot.

MP Run 7ks

How short can a Marathon Pace run get? No idea? Me neither. Maybe it was because I was that stuffed from work it was all I could manage. I think I'll take that story.

Ran from home along Manly beach front to Queenscliff and back.

Total was 7ks in 29:42. Average pace of 4:14 per klm. Ok just off Marathon pace by 2 secs a k. Which would add up to 84.39 seconds over 42.195k. It felt very easy despite having to come back up a hill at the finish.

Ran into Tom31 and the lovely Mrs tonight in Manly.

Won't see you at Striders tomorrow as I'm too busy at work.

Easy 12k

Just missed the rain tonight Ewen but it was still really humid. Pretty windy as well. And still no sand on the beach, in fact getting worse I reckon with more rocks showing than last week.

Ran down to Queenscliff along the rock front a couple of times. Total was 12ks in 55:30. Average pace of 4:37 per klm.

Darley Rd 12x210m Hill Reps

Did some hill reps just near my house. They were not that fast. All were between 50-55 seconds up and about the same recovery back down again. Did a 1k warmup before starting and a 1k cool down back home. Total session was 24 mins for the reps.

Humidity was a killer tonight at 80% with no wind to speak of and the temp at 17 degrees, missed all the showers.

Mud for me and you and Blue Dog too.

Aths NSW Cross Country Relays at Miranda Park this afternoon. Males ran after the Women and Juniors races so the course was a mud bath. It was brilliant. Mud up to your ankles and that was on the dry bits.
The course is good in the dry but today hell! Mud all the way through the 2k laps.

I was in a Striders 35+ team consisting of James Jeffery, CR Silverfox, EJ and myself.
Lucky for me I went first so I could get it over and done with. First lap was about 8:20 and finished in 16:52 I think. No medals for our team. Hot competition in the 35-44 age group.

I think Tim Rowe smashed the course in sub 12. Ran like it was dry weather. And Steve Thurston and Ben St Lawrence were also in the same team for St George. Naturally they took the Open A gold.

A fun afternoon in the mud and my old racing flats have been sent to a better place. Sorry Kev. Blue Dog's 45+ team of hacks won a gold.

10x300m

15 degrees, 75% humidity and windy as well. Did a 2k warmup down to the start near Nth Steyne Surf Club. Didn't count the individual reps at all but the average was 61 seconds per rep. Very slow tonight.

Total was 10:10 for the 10 reps.

Then did a 2k cool down back home. Saw CR Sportsman near North Steyne Surf Club as I was about to start.

Easy 12k

Along Manly beachfront tonight. Noticed parts of the railing have fallen away along Fairy Bower. Courtesy of the heavy seas in the last week no doubt.

Just ran down to Queenscliff and back a couple of times.
Total was 12ks in 55:13. Average pace of 4:36 per klm.

Hard work those were last night JD to keep consistent.

10x500m

Running in 18 degrees and 80% humidity and almost no wind tonight. Ran along the Manly beach front although one could label it the rock front since the sand is now off in New Zealand waiting to come back.

Reps were 1:42, 1:37, 1:41, 1:39, 1:42, 1:36, 1:43, 1:40, 1:41, 1:38. All done with a 60 second walk recovery.
Hard work tonight.

SMC 25K

Weather looked good driving out to Smithfield until I reached Parramatta and it was raining. Thankfully it was all clear when we started running this morning. Heaps of water on the roads though.
Started off a bit fast but then eventually settled into 4:30/k pace which I maintained for most of the race. Went through 10k in 45:16, 15k in 68:11. Missed the 20k mark.
Seeing Horrie at about the 19k mark when I thought he was gone spurred me on to run faster the last 5k to race him home.
We both just beat the bus through at the busway at the 23.5k mark. Horrie got caught by the 4 guys chasing us but I did beat him home.

I finished in 1:55.27. So a 25k debut and PB. Average pace of 4:37/k. Not too bad after the half marathon last week. Fills a hole in my running PB graph.

Windy 7k

Went out in the afternoon along manly ocean front. The surf was huge and out of control. Nearly all the sand is gone, washed to New Zealand. Probably in the damn bunkers on the golf course.

Total was 7ks in 32:55. Average pace of 4:42 per klm.

Saw a nice white bentley parked in front of Le Kiosk for a wedding.

Were having a heatwave a tropical heatwave...

Oh really! No idea how that got into my head. Plenty of crap in there. The man in the dressing gown was just another mad Sydney Strider Glenda. Good run BTW on Sunday.

Tonights forecast during my run was: Showers coming from right angles and also left angles when I ran back the other way. Sand blasted from the left and right. I think I had a free skin peel with all the sand around. There wasn't much left on Manly beach with the surf the way it was. And 50 kph winds. Lovely.

Total was 12ks in 58:52. Average pace of 4:54. Damn that was hard work in the wind.

SMH Half Marathon 91:45

Arrived way too early for the start at 10 to 6. Got a lift in which was far better than catching a bus. I took advantage of my early arrival and stole all the toilet paper from the porta loos so those arriving after 7am had nothing. Very evil considering I was outside St Marys Cathedral. I had to say a few hail marys at the late sunday service for penance.

Wandered around the area looking for where to stow my bag later on. Fell asleep at a table for about 10 mins. Best sleep I had all night.
Chatted to a couple of the Woodstock runners and CR barefoot doing his 18th race(same as Mr Dark).
Went over to the start rope early and was first on the line(imagine that). Chatted to CR Nando for most of the time before the gun fired. Until Action came and stood in my way. Blue Dog was a liitle behind me at the start hoping to get some movement in his North Face race paws.

The gun went right on time and I was running within 10 metres of crossing the mat. What crowd? what congestion? Not at the front baby!
The crowd was pretty thick even at the start and it was a bit hard to get a clear run but finally managed it down Hunter St. Missed all the k markers until I saw the 4k in 16:18. Didn't think I was going that quick.

A smorgasboard of Striders and CR's kept passing me during the race much to my annoyance. Can't do much when you are not fit enough. Got to the 10k eventually in 42:40 and the drink bottle that I drank before the race decided I should go for the loo now. So I did in the port a loo. I did note at this stage that Langswm was having a good race as he was about a min ahead at the 10k mark. Back to the race.

Down Hunter St again and a slow slog up the Argyle Cut. Nearly came to grief on a pole turning into Kent as a female ipod chaser turned left on me without looking. Bugger!
Along past the Hickson Rd wharves and CR's Gnome and Brewer cruised past me, which lead to many changes in position over the next 5k until the bottom of Mrs Macquaries Chair where they slowed and I escaped back to the finish.

A slow finish in 91:45 after my 42:40 first 10k. Probably as good as I could have expected considering the lack of training by me this year. Plenty more races this year to get faster in. Thanks to everyones support out on the course. And good to see Springer, Greg and Timinerko after the race.

And I nearly forgot. I beat Blue Dog! He claimed that he did some race called North Face on Saturday. He's dreaming the only North Face I know is Everest and I have a North Face jacket.

Easy 5k

A light run along the oceanfront this afternoon as the sun was going down.
Total was 5ks in 25:09.

Looking forward to the race tomorrow even though I am not fit enough to be racing it.

Easy 7k

No phantom Strider here.

Did a lap of Manly beach and back home again. Seem to have hurt the back of my knee. I do remember last night having people get in the way and I overextended my knee at the time. Maybe that did it. It isn't too bad though.

Total was 7ks in 32:01. Average pace of 4:34 per klm.

Beach 5x1k

Good conditions tonight with no breeze to speak of. Spooked a few pedestrians when I came out of the dark near some of them. Considering I was wearing grey as well they let off a couple of screams. Maybe they thought I was the phantom jogger out to steal their ipods?

Reps were 3:39, 3:38, 3:43, 3:50, 3:44. All done with a 2 min walk recovery.

I'll ask Ewen.

North Head and the Beach 13ks

Not a long hitout as I have SMH Half next Sunday. Ran up to North Head this morning and around the scenic drive loop and back down past home. Then ran along Manly beach front before going back to the house.
The morning was cold with intermittent patches of torrential rain. Got absolutely soaked while I was out running. Shoes have been drying out all day.

Total was 13.3 ks in 1:05.00. Average pace of 4:53 per klm. I guess the rain soaked clothes and the Southerly wind didn't help the speed today.

Go Manly as they have just beaten the Broncos.

Novice 10k

Raced around the grass, sand and bark of Scarborough Park at Ramsgate this afternoon. Great day for running, ended up being 23 degrees on the day.
Course was slow to me, but I just really hate the course. Four loops does not inspire me at all.

Finished in 42:15. A minute slower than last week. But Uncle Dave was 26 seconds slower than last week so I guess it is all relative.
Glad it is over, now on to the half.

Easy 7k

Legs felt dead tonight so stopped after doing a lap of Manly Beach. Really windy tonight and still quite warm.

Total was 7ks in 31:46. Average pace of 4:32 per klm. Funny, I defintely thought I was running slower than that.

Have the Novice 10k on Saturday afternoon at Scarborough Park, Ramsgate.
Flat course but with a mix of mostly grass, sand and dirt.

Long Reps 4x2k

Temp at 7pm still 18 degrees with a warm northerly blowing and 68% humidity. Is this almost winter in sydney?

Ran along the Manly beach front with an almost full moon tonight. Ran past Strider Anthony Wong as well.

Reps were 7:50, 7:39, 7:52, 7:51. All done with a 4 min walk recovery.
Pit I couldn't have run better last Saturday.

Tourist Trot STaR 28ks

Almost didn't make it on time to the start at 6:20am. Met a big group of about 20 runners this morning on our jaunt around Centennial Park, Rushcutters Bay, Kings Cross, the CBD, The Bridge, Milsons Pt, Luna Park, the Opera House, Royal Botanic Gardens, Garden Island, The bourbon, Tropicana, SFS and SCG to get back home again. Centennial Park was a mess after the heavy thunderstorm and floods in Randwick last night.

A lot of people cut the course short today, only 7 of us did the full monty. Not enough HTFU after the 10k yesterday.

Total was 28.7ks in 2:17.18. Average pace of 4:47 per klm.

Ran with a runner who is also a podiatrist. Going to see her about my foot at some stage.

State/Striders 10k at Homebush

Missed the race last year due to injury. Huge crowds this year. Felt like the start of City 2 Surf with us all packed in tight waiting for the gun.
Course is two loops of a pretty flat course. Wasn't expecting much after only managing a 20:40 last week in a 5k race at SMC.

Conditions were good with a bit of wind on the course. Tried to start off slow but still ended up under 4 min/ks after 2klms.
Struggled around the course and managed to finish in 41:01. At least it was a course PB since I didn't do it last year. And it was 3 mins quicker than Lane Cove in February. Now if only I can knock 3 mins off the next time I do a 10k. I think not.

Great organisation and some fast times by a lot of runners. Wins by Scott Westcott and Melinda Vernon.

Beach 5x1k

I swear every time I was running into a headwind, which is pretty hard when you do an out and back. I could be wrong but it felt like it.

Reps were 3:59, 3:56, 3:51, 3:50, 3:54. All done with a 2 min walk recovery.
They felt easier to run.

Did a 2k warmup and a 2k cool down after the session.

Easy 12k

Didn't feel easy tonight running along the beach front at Manly. Head has been feeling hot all day. I think I have swine flu. Must have been the ham sandwich I ate today from the chinese takeaway.

Tonight was 12ks under pig flu conditions in 54:23. Average pace of 4:31 per klm. Oink!

P.S I have not been to NZ in the last week, nor kissed any girls from Mexico!

http://business.smh.com.au/business/dreams-crumble-on-notsoeasy-street-20090427-akmk.html It is not the best house in the street. There are better ones. And the blue is really an annoying in your face colour. My parents have lived in the street since 1990.

SMC 5k

From my new north side sea side abode it takes a bit longer to get out to Smiffo. Plus I forgot my passport so had to go back and get it.

Arrived at 7am missed all the CR's in the half as they just started.
Race was nothing special and I'm sure I ran slower than the time SMC has for me.

If they want to give me 19:46 I'll take it. Way off the PB but that was expected by me anyway.

Had to leave early before the half finished, but did see plenty of the Canberra marathon racers backing up well. Includung Uncle Dave who was only 1 min off his PB a week after winning a chicken dinner at the Canberra 50k last week.

Edit: Time on my watch was 20:42. So not sure how SMC is out so much.

Easy 10k

Thought it would be only the wind and salt spray tonight, but did manage to get showered on at one stage. Falling from the stars from what I saw overhead.
Ran along Manly Beachfront again. Saw three possums(only little ring tail) and an owl.

Total was 10.45ks in 45:28. Average pace of 4:21 per klm.

Showers, salt spray and a speed session

The last part couldn't be true with my current pace, but the first part was.
Along Manly Beach front with up to 30k winds with gusts up to 40k. A bit stiff to run into, but better with a tail wind.

Reps went 3:50, 4:03, 3:53, 4:03, 3:49, 4:01. All done with a 2 min walk recovery.

Ewen you just need to run faster. See you at SMH I suppose?

Rainy sunday 17k

In between showers and the wind I eventually managed a run this afternoon. Still got wet and it was windy all through the run.
Just ran along Manly beach front and through Queenscliff and Fairlight via part of North Head and back home.

Total was 17.1k in 1:18.22. Average pace of 4:34 per klm.

East Met X-C 6k

Went down to Pagewood this afternoon for a cross country race organised by Randwick-Botany Harriers. Three laps of a 2k course in a park with a couple of hills.

Distance was 6ks in 26:18. Average pace of 4:23 per klm. Couldn't get much to happen with the legs at all. Just had no speed.

Beachfront 10x500m

Not much wind at all tonight, but still 20 degrees at 8pm when I went out for a run.
Did a 2k warmup down to the start near Manly Surf Club and then did the reps up towards Nth Steyne and back.

Reps were 1:48, 1:43, 1:44, 1:42, 1:46, 1:42, 1:46, 1:45, 1:43, 1:44. All done with a 60 second walk recovery. Did a 2k cooldown after finishing.
So I'm only 10-15 seconds off what I used to do these in. More training needed.

Fairy to Queensie 12ks

Or more correctly Fairy Bower to Queenscliff and back a couple of times.
Still 25 degrees at 7pm when I went for a run. Lots of people out along the beach as well.

Total was 12ks in 54:47. Average pace of 4:33 per klm. Felt easy.

Manly Beach 5x1k

A bit hard running in the Nor Easter blowing off the beach tonight. Did a 2k warmup down to the start in front of Manly Surf Club. Then did the reps up past Nth Steyne Surf Club.
Reps were tragic.

3:59, 3:50, 3:57, 3:55, 3:55. All done with a 2 min walk recovery. I suck!

Did a 2k cool down back home.

Vaucluse Variation STaR 23ks

Now starting in Rose Bay after a resident complained that we made too much noise starting in a park near her house in Vaucluse. But she does complain about the harbour being too noisy as well so what do you expect.
Started at Rosebay and goes through Point Piper, Double Bay, Edgecliff, Woollahra, Bondi, Waverley, Bronte, Glamarama, Bondi Beach, North Bondi, Dover Heights, and back through Vaucluse to finish in Rose Bay. Very scenic run for views and people but heaps of stairs up and down and many hills.
Cut the run short near Macquarie Lighthouse and finished with 23.5k in 1:56.22. Average pace of 4:57 per klm. Legs are buggered from the stairs.
Now for some chocolate!

Hill Circuit

Ran down to Manly oval so I could do a circuit of hills around the oval. About 2k down to the oval and back again.
Course went up the Sydney Rd hill past Manly Oval and grandstand right into the street above the oval and back down the otherside past the bowling club and then along past the tennis courts to finish.

All up 1.13ks for each circuit. Did 4 of those late this afternoon. Time was 20:18 for all 4. Average of 4:29 per klm.

A Good Friday Run 7ks

Didn't get time to run much at all today, what with Blue Dog's Mum crying on my blog that her son needs a bigger trophy cabinet. What for? To put all his tri trophies in! Now I know he has gone soft.

Ran up to North Head and around the loop and back. Bumped into Hamburglar half way to the Roundabout and did the rest of the run with him.
He was doing his long run at the time.
Nice afternoon for a run if a little humid.

Total was 7.4ks in 37:03. Average pace of 5:00 per k. Must have been that hilly start.

Beach 5x1k

Did a 1k warmup down to the front of Manly Surf Club to start these reps. Used Actions old measurements again, no markings just the course description.
Ran from Manly Surf Club to just past Nth Steyne Surf Club.
Had to contend with a 15-20k southerly when I ran back. Not good.

Reps went 3:36, 3:50, 3:50, 3:53, 3:45. All done with a 2 min walk recovery. Did a 2k cool down back home.

Went way too hard on the 1st rep which left me too stuffed to make the others any better. Oh well. If I run to Palmie Ewen I would be forced to go into the Surf Club and have a drink before leaving.

Manly to Dee Why and back 19k

Hard run this morning as I slept in so didn't get out till 9am.
Couldn't believe how many people were out at Manly on a sunday morning and all getting in my way along the ocean front.
Decided to run to Dee Why Surf Club and back. Not far enough but there are a few hills to go over to get there from Manly, and consequently on the way back as well.

Total was 19.5ks in 1:33.27. Average pace of 4:47 per klm. Hot this morning, got sunburnt on the head as I didn't wear a cap. Naughty boy!
Used to live in Manly many moons ago. Last time was 2001.

Manly Beach 12k

Temp 22 degrees.
No rain.
Humidity 83%.
Windgusts of 30ks.

Ran along the beachfront of Manly tonight from Shelly Beach to Queenscliff and back a couple of times, using Actions old Striders course measurements as a guide. Plus the run to and from the start at Shelly Beach as well.

Total was 12ks in 54:10. Average pace of 4:30 per klm.
Ha! Maybe one run every 2 weeks is good for me.

SMC 30k

My first time out at SMC since October 2007. Many races and injuries later I finally front up for a race distance almost never held which was 30ks.
Started with the expectation I might keep with Eagle as he was doing 4:20/ks for a long hitout before his 100th marathon at Canberra. Realised after 2.5k drink table that I was being stupid and should just do a training run so slowed the pace up.

Course was as hilly as I remember it from running the half out at SMC once before although we did get to do the same hill twice plus another one twice which is past the usual 5k turnaround point. Love those hills!!!

Finished in 2:23.40 for the 30k at an average pace of 4:47/k.
Had pain in my foot and hamstring all the way through the race which didn't help me this morning. Actually my longest run since before Canberra last year which is good.

Blue Dog's mum can't count as I've only run in 4 races this year that little Bluey has been in, but she was reading the results through the bottom of a sherry bottle so you can't expect much.

Hill Circuit

Did six laps of a hill circuit near Randwick racecourse. About 820m in each lap.

Total distance was 4.92ks in 19:55. Average of 3:19 per lap.

Easy 13k

A lap of Centennial Park on the inside and then around the outside up to Fox Studios and back. A few bits of the run were on grass, that was the easy part of it.

Total was 13.76ks in 1:02.47. Average pace of 4:33 per klm.

Centennial Park 21ks

Couldn't run this morning due to work. Went out about 5pm and ran around Centennial Park through the many jubilant Bunnies fans.
Temp was 24 degrees but humidity between 70-78%. Plus the rain came through half way into the run and sent everyone out of the park in a hurry, plus gave me a few more pounds to run with.

Total was 21.1ks in 1:40.49. Average pace of 4:46 per klm. Was trying to run about 20ks today, but you know it is a bit hard to stop a k away and walk home.

Congratulations or commiserations to all the Six Footers for the race yesterday. Looks like plenty of PB's were run. Sounds like time for CR drinks again to get the war stories.

Easy 11k

Pretty humid tonight with the low cloud cover. No rain around on the Coast the West was copping it all this afternoon. Ran around Centennial Park and Moore Park.

Total was 11.1ks in 51:25. Average pace of 4:37 per klm.

Not yet ready for 2:45 Ewen. Maybe on a downhill Boston course.

4x2.5k Reps

Somebody told this would hurt. How right they were. I think I left a lung around Centennial Park somewhere.
Very ugly reps. Have no speed at all for these at the moment, and it didn't help with the sprained ankle from Sunday.

Reps were 9:38, 9:54, 9:46, 9:58. All done with a 5min walk recovery.

Homebush Hustle STaR 17ks

Started at Concord and did a tour of the Olympic site and down to Parramatta River and then back through the mangrove swamps to ths start again.
Was playing 7am host as I volunteered a few months ago thinking I would do this as a taper run for Six Foot track next week.
We also ran longer than normal as a Striders expert figured he knew the course and added 1.8ks because of it.

Ended up as 17.4ks in a very leisurely 1:42. At least the after run drinks and fruit were good.

P.S badly sprained my ankle about 200m from the finish when I stepped in a hole on the grass footpath. Been icing all day since. Bugger!

Hill Circuit

Ran six laps of a hill circuit near Randwick Racecourse. Distance is about 820 metres per lap.
620m ascent and 200m descent.

Total was 18:53 for six laps. Average of 3:06 per lap.

MLR 16ks

Centennial Park and Moore Parks. Nice and cool with the currently southerly blowing.
Total was 16.3ks in 1:15.12. Average pace of 4:36 per klm.

What's easy these days? Same pace all the time has to make my body take faster sessions easier.

Easy 10k

Around Centennial Park, Moore Park, the SFS and SCG and back home. Ran past some Palestinian protesters outside of Randwick Racecourse. Who knows what horses have to do with the Middle East?

Ran 10.56ks in 48:46. Average pace of 4:37 per klm.

If you run fast Glenda the chocolate just melts away in the heat.

Yarra Bay 6k Fun Run

Sort of a local fun run. Organised by Jane Saville the triple Olympian Race Walker. They had a 6k run & walk on at the same time plus a few kids 1.2k races before ours started at 9am.
Yarra Bay is on Botany Bay if you don't know where it is. Just keep heading south down Anzac Pde until you almost get to La Perouse. The start was just near the sailing club.

Before the start I saw that Mr Horne and Mr Harrison were in attendance. The battle went to Jeremey Horne for the inaugural race in a slick 17:53. The course was run on bike paths around the Bay and then out along a breakwall and back. Very humid this morning and we had a headwind on the way back as we ran North to the finish. Only a couple of hills that were not too long.

My race went ok started off fairly easy and basiccally stayed in about the same spot for the whole race. Managed to get 3rd place in my age group of 40-49. No medals but the 1st place did get some Diadora gear as a prize. Finished in 23:26. Very happy to get back under 4 min ks again. It's been so long in a race. Plenty of post race fruit and a sponsors bag of goodies, and money went to Ian Thorpes children foundation.

Scored a lucky dip prize of six different blocks of chocolate. Excellent!

MLR 16ks

Around Centennial and Moore Parks. Very windy and humid tonight.
Total was 16.3ks in 1:18.48. Average pace of 4:50 per klm. Felt like I was running faster.

P.S Clearly Blue Dog's mum is a fan of 'One flew over the cuckoos nest' as she knows all the characters so well. In fact they are all running around in her head. She invites me to Canberra to run the marathon. Alzheimers has affected her memory.

As everyone knows it is Marathons:
Flake 3 Blue Dog 0, zip, zilch, nada, zero.

I'll save Blue Dog the beating and not run Canberra this year.

Striders Equaliser

Wet, muddy, raging creeks, humidity, lost runners, all add up to the Striders Equaliser.
Rumoured to be a 14k run between Belrose and Lindfield and back via the trails and road.

Only problem was that Terrey Hills just up the road had over two inches of rain on Saturday afternoon/night. Heavy track and plenty of rocks exposed.

I was in about 20th spot after we finished with the road section. Back into the bush for about 1k and then we turn right at the first turn. That was easy. About 500m up the trail there was a sign that said pumphouse but all the runners ahead of me ran past so I kept following. Ended up with four of us stopping about a k and a half up the trail when we came to a fork. Damn must be the wrong way so had to go back stopping a few other runners from making the same mistake.

So when I finish I find my about 25th spot before the turn becomes 58th spot at the finish and nearly all the runners in between never overtook me. Just what I need 3k extra ks in a muddy bush run.
A new PW for the Equaliser. Did I say this year was a record breaking year?
Time was 1:25.37 for possibly 17ks.

Tempo run very hard work at that pace considering my present fitness. Probably overreaching to do that pace at the moment.

Tempo Run 30mins

Inside and outside of Centennial Park for this run. The fireworks from the Tahs match at the SFS set me off on the run. 23 degrees and 76% humidity and 20 knot wind gusts. Wasn't good to run in.

Total was 7.57ks in 30 mins. Pace was 3:57 per klm. I was aiming for 3:55/k pace.

MLR 16ks

Centennial Park, Moore Park, SFS, SCG, Fox, Horse and back home again. Pretty humid even without any rain or cloud tonight.
Total was 16.2ks in 1:14.57. Average pace of 4:37 per klm. Wasn't pushing hard for this.

Easy 8ks

Around Centennial Park dodging angry birds and low flying bats as I ran. Ran a bit on the grass tonight. Nice and cool and no rain. All good!

Total was 8.7ks in 39:47. Average pace of 4:34 per klm.

I felt fatter and slower. Funny how these things turnout.

Easy 11k

Ran around Centennial Park and down to fox studios and back. Cool and windy and missed the rain that came through about half an hour after I finished.

Ran 10.8ks in 51:06. Average pace of 4:43 per klm.

MLR 15ks

Ran around Centennial Park. Nice and cool and pretty windy.
15ks in 71:54. Average pace of 4:47 per klm.

Actually Ewen I was running slow enough during the 10k so Blue Dog could get one win for the year over. Made me run real slow too. Seriously I wasn't going hard due to the hamstring feeling sore and me not wanting to do any more damage to it.

Have not run since Saturday as sometime last week I strained my hamstring. I think possibly last Sunday and it is still sore when I run. I still have no intention of running Canberra as I just don't have the klms up that I want to tackle a Marathon. Wish I did, but the real goal is getting a sub 3hr and then running Boston next year.

I couldn't use any of Blue Dog's old singlets as I heard he knitted a quilt out of them. He needs the quilt to cover himself up in the kennel.

Striders 10k Lane Cove

22 degrees and 80% humidity and the smell of bushfire smoke in the air. 43:59 for me. Ran as expected in my opinion.

I now feel I'm not ready for a Marathon in Canberra. Won't do the distance justice so I'm better off training through until Sydney when I can have a faster go at the race.
I've been tossing up since December about whether I should do Canberra as I'm not fit enough to race at the speed that I want to do due to the injury last year.

Might try to have myself fit enough to run fast at the state 10k road titles in May, and then onto SMH Half.

14x30 seconds on, 30 seconds off

Did a 2k warmup before starting then ran the circuit in Centennial Park.
It was hell in the wind this evening. Could not find any rythym at all.

Ran the 3.7ks in 14:35. Average pace of 3:56 per klm. Not very fast with the wind. Plus I was doing on and off, so expected. Did a 2k cooldown after finishing.

Can't work out why my 5ks are so bad Ewen. I do 3:30/k for 3k but just can't get a decent time for 5k.

2009 Goals

How slack that I have not listed any goals for the year. Surely I need to put down something for Blue Dogs mum to laugh at.
So these are in no particular order except distance and really don't have a purpose in some cases, just a feeling of what I would like to do depending on injuries.

3000m sub 10 mins. Might have to wait until the end of the year to have a go at this one.
5k sub 18 mins. I know I really should run this better than I do.
10k 36:21. Strange time? In June 2004 I did my 1st 10k race at Striders lane cove in 46:21.slug!
Half Marathon 82 mins. Have not run a good one for over 2 years now.
Marathon 2:55.59. Rumoured time that I need to be in the first corral at Boston next year.

Some soft and some hard goals. Plenty to work hard for.

MR Reps 5x1.2k

Who knows what the MR means? Mug runner most likely. Actually a couple of roads near Centennial Park I used to do some reps on as they don't have too much traffic usually.

Reps went 4:31, 4:24, 4:38, 4:28, 4:30. All done with 2 min walk recoveries.

Did a 2k warmup and a 2k cooldown after finishing. 23 degrees and 80% humidity made the session very uncomfortable.

Don't weigh myself a lot Clairie. Just happened to do it after the run on Sunday.

Centennial Park 8ks

Didn't push hard tonight as the legs didn't feel too good. Did a couple of laps of Centennial Park. Yet again very windy and humid.

Total was 8ks in 39:21. Average pace of 4:55 per klm.

Centennial Park 29ks

Good news! The run was so hot today that I'm lead to believe by the dodgy scales that I lost a kg. So much for weighing yourself before you drink anything after a long run.

Had to run in the afternoon today unfotunately.
Temp was 27 degrees and 64% humidity when I started and still 25 degrees and 75% humidity when I finished.
Did a few different loops around Centennial Park trying to avoid the sun until some late cloud blew over and saved from the sunburn.

Total was 28.8ks in 2:16.19. Average pace of 4:44 per klm. Getting there. Might crack 30ks sometime.

Centennial Park 11ks

25 degrees, 70% humidity and 25k winds, made for an unpleasant run tonight. Very hard to maintain pace.
Ran around part of Centennial Park and down to Fox Studios and back.

All up 11ks in 47:01. Average of 4:16 per klm. I thought I was running slower than that.

MLR 16ks

Did a few laps around Centennial Park inside and out tonight. Heaps of people getting in the way inside the park. Keep left you idiots it isn't hard!

Ran 16.5ks in 1:15.15. Average pace of 4:33 per klm. Much better than 2 weeks ago.

Menai Fun Run 8k

Variously advertised as 8k, when in the past it was 8.2k. Apparently the section of start in the carpark with a narrow right hand turn was taken out due to safety. Sounds feasible as our start was on a straight stretch of road.
The course was described by Nando and John Dawlings as hilly. I tend to agree after running this morning.

We had the usual fun run start. The all too common primary school kid 100m sprint and then stop in the middle of the crowd coming at them. Ah well, they will learn. Had no aspirations for this run other than to enjoy myself on the hills. I don't know about the uphills being enjoyable, but with my weight I was a killer on the downhills. Got to be fast somewhere.

Managed to get around the course in 36:39 and come 47th I think from the number they gave me. It was a great morning on Australia Day but humid as hell. 72% I think was the number.

Centennial Park 25ks

Glad I didn't have to run long on Saturday. Surely the chocolate inside me would have melted. Lucky today was a nice 23 degrees with a cool southerly blowing.
Did a few different loops around Centennial Park with some parts of the run on the grass. Wasn't feeling the best today but the run had to be done anyway.

Total was 25.6ks in 2:03.50. Average pace of 4:50 per klm.

NSW 5000m track titles

A very hot and windy homebush track greeted us tonight. They had so many males enter (75) that they added a 4th race which I ended up in. Ie- the slowest race.
I didn't have any expectations for the race at all. A good way to run sometimes. No pressure, no PB's to chase. Just run!

Settled into my state 3k race position of last. Hopefully I'll catch someone eventually. The seeding was a bit dodgy or maybe the filling in of recent form as Luke Sky Runner belted past me at the 2k mark heading for a 16:41 PB. Think he should have been in the 3rd race.

Mouth was very dry from the 2k mark onwards and everytime we headed down the back straight we were met by a strong headwind. The wind seemed to disappear by the time the 2nd race was run. I did manage to haul in EJ who was 2nd last by the 2nd last lap.

I rounded the bell at 18:57 and put on my Kenny Bekele sprint to finish in 20:21. A masterful performance if I do say so myself. I'm glad that finished I ran out of fingers counting to 12 and a half laps.

A great run by Tom H on the night with a 30 second PB. Would have run 15:30 if not for the wind and heat.

Easy 10k

Didn't run yesterday as I had a late meeting.
Did an easy run around Centennial Park. Very windy tonight and still warm even with the sun almost down.

Ran 10.2ks in 49:02. Average pace of 4:48 per klm.

P.S Dave Criniti currently has the fastest Marathon time by an aussie for 2009. Go Uncle!

MARATHON
2:29.55.0 David Criniti N 120678 1 Hobart 4-Jan

Centennial Park 20k

Wasn't moving too well after getting sunburnt this morning. Legs didn't want to go fast at all and the singlet was really itching on the sunburn.
Ran 20.1ks in 1:37.09. Average pace of 4:50 per klm.
Have the State 5000m on Thursday so didn't need to do as much today.

Jack Carter Cup 2009

An event I had to do this morning at my Surf Club. 4th year in a row that the team I was in has won. Will post more later. Sunburnt! and now I have to go for a run. Ok, better fill in the gaps. A cool morning. My team involved a swimmer, a ski paddler, a runner(me) and a board paddler.

The team is quite rightfully stacked but I'm the youngest at 42 so we do give up a lot to any other young teams. The swimmer came out first and passed to the ski paddler who has the longest leg and remained first.
I was next and my huge part of the team was a total 8 mins and 36 seconds. Possibly about 2ks on the soft and hard sand. Really a sprint. Then onto the board paddler who took us home for the win for the 4th year in a row.
The ski paddler, who is 54 said he had to retire after next years event. Soft I reckon.

The prize was a pair of ray-ban sun glasses. Well they did say ray-ban. Probably back of a truck. But they look good.

Sydney Summer Twilight 5k

Walked over to Centennial Park to have a run with a few CR's. Reading the thread it looked like about 20 may turnup. I think it was more like 50 doing either the 5 or 10k.
Decided before the race to run it as a Marathon Pace 5k which meant running 21 mins for the 5k. I had Colin for company for most of the 1st k before his wine drinking kicked in and he pulled away from me.

Near the showjump grounds I heard a familiar sound behind, trying to disguise himself. He tried for 2ks to not clear his throat which gives him away. But he forgets I know what sound his feet make when he hits the tar so I didn't have to look around. It was the Red headed flat top wearing Ultra Blue Dog!

Apparently I was putting in a few Kenyan surges to try and drop the Dog. News to me, I was just pacing myself. Eventually the little blighter ran down hill past me just before the finish. I saw him punch the sky in enjoyment as he took off for the next 5k.

I casually glided in on pace at 21:02. Gee pacing plans work somedays. Very gusty all the way through the run.
Thanks to Colin for the waterbags, should come in good use on Sunday. Great to see so many CR's as well that I havn't seen for a few months.
Good hear Kanser went well at Dubai chasing Haile!

Anzac 430's

Pity it wasn't 430 Anzac biscuits I had to eat. Just 430m reps. No track just a run along Anzac Pde on the grass. Ran uphill with the Southerly and downhill into the Southerly.
Hard work back into the wind even if it was a little downhill. I managed to knock out 10 reps in total. Not real fast on the grass and wind.
Plus the Google maps seemed to measure it longer than I thought it was, or maybe I'm running faster.
Did a 2k warmup and a 2k cooldown afterwards. Reps ranged between 75-85 seconds with a 60 second recovery.

MLR 16ks

27 degrees and 35k winds with gusts up to 50ks tonight. I really did not feel like running at all.
Ran around and around and around inside and out of Centennial Park just for fun. Lots to look at tonight.

Total was 16ks in 76:00. Average pace of 4:45 per klm. A bit slow. The legs took awhile to warmup from yesterdays session.

Maybe Dr JH's wife is fast Ewen? Good to see an article about Eagle in this months Runners World. Hopefully I'll hold together to celebrate his 100th at Canberra Marathon.

Easy 12k

Yes Ewen it is all easy. Yeah right! I suck , to borrow a Mister G line.

I'm using the Vat_Man theory handed to me by 26 miles early last year.
That is, no really slow stuff as it doesn't help me run fast. Also as Dr Jamie Harrison says "Your legs rest for 8 hours every night". Fair comment I reckon.

Did a couple of laps of the running track in Centennial Park and then down to Fox Studios and back. Very windy and humid tonight. 28k wind and 71% humidity.
Total was 12.4ks in 54:02. Average pace of 4:21 per klm.

Centennial Park 8ks

The legs were not feeling too good tonight. Hamstrings were feeling a touch stretched you would say. Anyway I ran down to Fox Studios and back, so boring I know.
Total was 8.2ks in 38:20. Average pace of 4:40 per klm. I even had rain fall on me. Don't think much touched the ground though.

The grass is good Ewen and I don't worry too much about speed on it. It feels nice to run on.

2 Hours around Centennial

Had to run late in the afternoon as I needed to do some work this morning.
It was only 23 degrees but 60% humidity and a strong North Easter blowing.
Body just didn't feel that good today about running at all.

Total was 25.5ks in 2:01.04. Average pace of 4:44 per klm.

Ran about a quarter of the run on the grass as well which was a bit slower but easier on the legs.

Tempo Run

I am lead to believe that a tempo run is supposed to be about 10 secs a k over your 10k race pace. Can't remember whose theory this was or is.
My last 10k was a PB but that was in March last year. And that was at 3:46 per klm pace.
With that in mind I set out to do a tempo run at 3:56 per k pace.

Did a 10 min warmup and a 20 min cool down after finishing.

Ran 2.5k in 9:44. Average pace of 3:53 per klm. Close enough.

Centennial Park 10ks

Nice conditions tonight. Happy the humdity is staying away for awhile. The breeze was nice and cool as well.
Around Centennial Park again.
10.1ks in 45:50. Average pace of 4:32 per klm. I'm getting used to this pace. Maybe there is some truth in the body adapting to runs all at the one pace. Just need it to hang together for the 30k runs for Canberra.
Throw in a few MP runs and I'm there.

5klm @ MP

Very pleasant conditions compared to last night. 18 degrees and light misty rain falling. No chance of dehydration today.
Ran up to Fox Studios and back after doing a 1k warmup. Started a bit too fast, but in then end finished close to what I wanted.
Did the 5k in 20:50 when I was aiming for 21:00.
Still need practice on my pacing.

Hot and very Hot

Inspite of the late afternoon/evening cloud cover it was still 33 degrees when I went out for a run. I was so dehydrated I thought I did one more lap of Centennial Park than I actually did do.

Lucky the park has plenty of bubblers to drink from or I would have melted into a brown chocolate mess. Wouldn't be a good look in a yellow packet.

Total was 13.4ks in 62:27. Average pace of 4:39 per klm. Nice in the heat.

I was just trying to give Blue Dog hope that he could beat me at the Equaliser this year.
Ewen that plan went out the window with the lack of training for most of 2008.
Good to have you back running Clairie. See you at Canberra?

Did see Damien Tancred and Dave Byrne running in the park tonight.

Beyond the Black Stump Fatass 33ks

I was all camelbakked up with 4 hrs sleep as we embarked on a bloody great bush run at 6am.
Joined Spud and Rod the Hornet plus a few others to start early at 6am to avoid the heat of the day.
A great fog kept us well hidden as we ran along the trail down to the ferry. Too much chatting between the 3 of us as we hit the ferry after 58mins. Usually would be around 50mins. Just before reaching the ferry I sprained my ankle which lead to a very painful rest of the run.
We got to the ferry on time so we didn't have to wait which was a good bonus. Up the hill on the other side with the 3 of us staying together enjoying the run and the aerly cool temps.

Onto the trail and past the locked gate and down the road to the castle. I resprained my ankle along here so had to go a bit slower letting Rod and Spud go ahead.
On the way back from the castle the first of the 7am starters flew past the opposite way. I still probably had about 40mins lead on him.
I stopped for a drink at Jan's great drink stop. Love the cold can of coke and a few jelly babies.
Downhill to the ferry trying to chase Rod and Spud.

Reached the ferry and the ferryman said they were on the one before me so I was about 7mins behind them. I decided my foot didn't need twisting on a loose rock again so I took the road on the way back.
Very steep and hot on the black top. I met Rod and Spud just before the finish on the road.

Finished in 3:45.05. Probably about 32ks as the road back is a bit shorter than the bush.
My longest run since March when I was training for Canberra Marathon.
Great to get out in the bush for a run especially to start the New Year.
Hope everyone had a great New Year.