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.