Surf Club Swim, Run & Flags

After smashing my legs up at Wahrronga it was time to drown myself at my surf club.
Nearly succeeded this morning as I was dumped by a big wave as I was coming back to the beach and ended up on the bottom. All was good in the end when the spin cycle stopped and I made it to the beach in one piece.

The run became a 100m beach sprint for some stupid reason. Came 5th on that with a dodgey handicap start.

The flags were better although after 10 races I was stuffed and was beaten and had to settle for 2nd in the final. I would say the handicap will be harder next round.

Wahroonga Wobble 24ks

Started in Wahroonga and then ran up to North Wahroonga and then back through Wahrronga, Warrawee, Turramurra, Pymble and St Ives and then cut short and ran back through Turramurra to the finish.
Big crowd of about a dozen today but with most of us going short as well. The hills killed me this morning. H4 on the Strider hill scale is heavy in the humidity.

Total was 23.95ks in 2:02:16. Average pace of 5:06 per klm.

MLR 16ks

The sun is staying up later and the twilight is getting longer. Saves me from falling over tree roots in the dark.
Ran from work up to Centennial Park and did a lap around the outside via Moore Park Rd and Anzac Pde to make it longer. Then ran down to the Darley Rd gates and back up through the Robertson Rd gates in the park and back to work. Just had enough light to see in the park for this.
Saw Tim Rowe and Harry Summers out running as well.

Total was 16.01ks in 1:15:46. Average pace of 4:43/k. Much harder work in the wind than last week.

State Track relays 4x1500m x two

On at Homebush this year. I thought when I went out to race I was only doing the 4x1500m 120+ team race. Found out that I had to run 30 mins later in the opens. Oh crap!

Raced in the 120+ team with Jason Mcintosh, Gerard Walsh and EJ. I ran the 3rd leg doing 5:16 as my unofficial split as they don't record them. We came 3rd so the team won a bronze medal.

Thirty minutes later I'm racing The O'Brien brothers, Russell Chin, Lachie Chisholm etc, etc in the open race. Stupid idea. I vote we don't ever enter any open track relay events again. Not that we don't have running talent at the Striders, but we are a road club more geared to 10k and up. Ran the 3rd leg again in 5:26, so only a 10 sec fade. Dennis Wylie replaced Gerard Walsh in the team. Safe to say we were a very strong last place out of 11. By 2 laps I think.

MLR 15ks

Ran from work up to Centennial Park and did a couple of laps on the inside of the park before it got too dark to see. And then ran back to work.

Total was 15.25ks in 1:12:27. Average pace of 4:45/k. My legs did feel like crap.

10k @ MP

Did a couple of laps of Manly beach front tonight. Pretty strong ocean sea breeze still blowing as well at 8pm.

Total was 10ks funnily enough in 40:58. Average pace of 4:06.

Felt like hard work I can tell you.

State 3000m Track Titles

I appear to be going backwards. Or maybe more people are running the 3k titles now? I used to run the E race and now I run the G race at about the same pace.

Tonight I was in the G race after giving them a 12mins default as my season best as I didn't want to be lapped when I was injured 2 years ago. They mucked up marking my name off so in effect I was not on the start list but was on the computer originally. After that start muckup we get the only shower for the night falls during our race, although very light.

Race went ok. 3:35 for the 1st k. Forgot to get the 2nd k and finished 7th out of 25 in 11:05. Average pace of 3:41/k. Beaten by three 14 year olds. Not happy.

Spent the rest of the night watching the ever quickening pace of the races, including Keith Batemans age World Record in the C race. Awesome run beating Tom and Tucks as well. Must be that soft Hurt Squad training.

ES Marks 10x400 Reps

25 degrees and 20k winds tonight. Felt even hotter on the track as well. Plenty of people around training including Athletics East members.

Reps went 77, 77, 79, 75, 77, 79, 77, 79, 76, 78. All done with a 200m Jog recovery.

Did a 2k warmup before starting and a 2k cool down to finish.

I think the 3000m on Saturday will be hard work.

MLR 15ks

I intended to run up to Centennial Park in time to see the JP Morgan front runners glide past. Got stuck at work so missed them go by by about 5 mins when I finally arrived at the Robertson gates.
After missing that I ran my usual lap of the outside of the park going via Moore Park Rd and Anzac Pde to make it longer.

Very humid 75% humidity and 21 degrees tonight. Summer storms have arrived which I luckily missed as they went through the City earlier.

Total was 15.32ks in 1:12.28. Average pace of 4:43 per klm.

Run 4 Fun 10k

I'm on the no training plan for my races now. Doesn't seem to be working that well. The back has been sore so that is why this week.

The race was at Homebush around the Oylmpic area and finishing back inside the Stadium on the grass. The 1st 3ks was ok going through 11:40 from there it was all mud.
5k split as they had a mat(fairfax money) was 20:15. Finished off in 41:39. So a slow death march after half way. The right side back and consequent ITB and hamstring all felt sore during the race.

Good to have a race anyway. 6700 finishers. I had a preferred start(my first ever) so had to front up. The number goes straight to the pool room. Next week is State 3000m track race. Should be fun!

St Lawrence and Tamsett won the same as C2S.