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.