Mosman Reversed STaR 30ks

18 degrees and 80% humidity for most of the run wasn't fun. Plenty of water stops luckily today. Actually without the Striders as it was self supported this morning. And when I arrived there was only one other guy there so off we went.

Starts at Balmoral Beach and we go through Chinamans Beach, across to Clontarf for a 2k loop and back across the Spit Bridge. Through the bush around Beauty Point, and then back on the road through Mosman and on to Primrose Park, Cremorne and Cammeray before we turn at North Sydney oval to head back.

Then it was through Neutral Bay, Cremorne Point, Mosman Bay, Sirius Cove, Taronga Zoo, Bradleys Head, Clifton Gardens, Georges Heights and back down to Balmoral for the finish.

A few Striders were found who started earlier than us. Plenty of stairs in the run. Plus the hills make it an H4 run and 10ks of bush.
Total was 30.15ks in 2:45:59. Average pace of 5:30 per klm. Hard run.

Manly 10ks

Legs felt really dead after doing Quarry Rd yesterday morning so I decided to take it easy instead.
Ran along Manly ocean front up to Manly Golf Club and back.

Total was 10.2ks in 48:00. Average pace of 4:42 per klm.

Don't think I'll be going that hard at Six Foot Ewen. Maybe 4 hrs 30.

Quarry Rd 25ks

17 degrees and 82% humidity at the start with a good 20k southerly blowing as well.

Up to Hornsby this morning to do Horrie's Quarry Rd Christmas Bash.  About 30 of us out from both ends of the track. The trail was nice and soft with the almost 2 inches of rain we had in the last 2 days.

Don't do much trail running other than any Striders STaR that has bush in it. It is only a road after all and not a rocky trail.

Laps were 69:36, which is a PB for a lap for me. But 72:21 for the 2nd as the legs were shot on the uphill from the bridge which is 1.8ks. Ran with Tucks for about 1k on the 2nd lap before he was gone off in the distance.

Total was 25.42ks in 2:21:57. Average pace of 5:35 per klm. PB for the 2 laps was 2:20 in 2006, so just missed it.

Christmas Day around the Bay Run 7ks

Small crowd this morning at 5:30AM in our Santa hats of only, Bernie G, Mick, Action, Lorna, Linda and Rach. Plus super dog Zimmy the border collie running with Bernie.
Lap of the bay at the usual pace to prepare for the christmas lunch later on.

6.85ks in 39:14.

Merry Christmas everyone.

Rocks Push STaR 30ks

Start was 21 degrees and 91% humidity. Finish was 27 degrees and 65% humidity. So a pretty tough run.
Only 3 of us this morning including Tim A and Jo Cowan. We started under the south pylon of the bridge and ran along Hickson Rd pretending we were the HURT squad for awhile. Then through Darling Harbour, Pyrmont, Ultimo, Central Station, Hyde Park, Woolloomooloo, Kings Cross and down to Rushcutters Bay.

Then up through Elizabeth Bay, Potts Point, Mrs Macqauries Chair where Jo dropped off leaving Tim and I to go on. Then it was around Farm Cove, the Opera House, Circular Quay(with a big cruise ship in), passed the Passenger terminal and up across the bridge.

Then it was out to Kurraba Point and back through Kirribilli and across the bridge to the finish under the bridge.
Total was 29.7ks in 2:36:05. Average pace 5:15 per klm. Bit slow for the 1st 15ks running with Jo and the stairs and hills.

Long Hill Reps 5 x 1.3k

21 degrees, 65% humidity, 50k wind gusts. And I choose to run into the wind up a hill. Hmmmm.

Reps were 6:33, 6:40, 6:41, 6:40, 6:45. All done with about the same time recovery back down the hill.
Used Parriwi Rd in Mosman for these. Running from the Spit up to Spit Rd via Parriwi Rd. At least one side has a full footpath.

MLR 20ks

24 degrees. 76% humidity. 35k wind gusts.
Wasn't fun tonight. Just felt absolutely buggered in the legs from the start. Ran from work up to Kensington where I ran past Kanser the other way on Anzac Pde.
From there I ran around Centennial Park, Moore Park, Fox Studios, SCG and SFS and back to work.

All up 20 ks in 1:33:00. Average pace of 4:39 per klm.

Looking like 35 degrees tomorrow before a late Southerly comes through.

Centennial Park 7x1k Reps

23 degrees and 73% humidity. Couldn't manage 8. Just not as tough as young Timmy at present.

Did a 2k warmup and a 2k cool down afterwards.

Reps were 3:42, 3:34, 3:32, 3:41, 3:37, 3:33, 3:34. All done with a 90 sec walk recovery.

Think Christmas day around the bay run is on at 5:30AM again. Nice leisurely run before the arguments start at Christmas lunch.

Christmas STaR and Brunch 20ks

21 degrees and 63% humidity this morning and up to 25 degrees by the finish. Felt hotter at the finish as the sun was out.
Started at Lilyfield this year and ran along the bay run and over the new Iron Cove Bridge to Drummoyne, then through to Russell Lea, Chiswick, Abbotsford and out to Canada Bay before going back through Five Dock and Rodd Point to the finish.
Small group. Only Fats, Action, Shaun, Frank Z, EJ and one other.

Fats and Action dropped us at Abbotsford as they took off doing 4 min ks to the finish.

Total was 20.1ks in 1:33:43. Average pace of 4:39 per klm.

Manly 8ks

24 Degrees. 68% humidity and a few spots of rain which didn't seem to wet the ground.
Ran along Manly ocean front up past Queenscliff Lagoon and back.

Total was 8ks in 34:30. Average pace of 4:18 per klm.

Centennial Park 7x1k Reps

23 Degrees. 60% Humidity and 35k wind gusts. Felt hotter than that.
Legs didn't feel too good from the start. Think I smashed them too hard last night.

Reps were 3:45, 3:35, 3:37, 3:42, 3:39, 3:32, 3:35. All done with a 90 sec walk recovery.

Did a 2k warmup and a 2k cool down.

MLR 20ks

23 degrees. 60% humidity and 25k wind gusts. Felt hotter than 23 tonight as the sun was still up when I started.

Ran from work through Kensington shops and around the SFS, SCG, Fox Studios, Moore Park and Centennial Park and back to work.
Legs didn't feel so good but they went ok.

Total was 20.1ks in 1:30:49. Average pace of 4:31 per klm.

11ks @ MP

19 Degrees. 80% humidity and 35k wind gusts wasn't fun.
Tried to get the trees in Centennial Park to give me some protection but they wer not budging.

Did 3 laps of the running circuit. So 11ks in 43:50. Marathon Pace for Rotterdam. I'm hoping to get that up to 25ks but will have to see how I go. It is a start with not much endurance behind me yet.

Probably looking at the Half Marathon in Orange in mid February to see how my form is.

Clovelly Canter STaR 26ks

Not a nice start to the run this morning 21 degrees and 86% humidity made all the hills in the first 15k feel worse.
Small group including Shaun A, Tim A, Alan and the other 3 I don't know.

Started at Queens Park and we did half a lap of Centennial Park including the only hill of course. Then out and past the start at Queens Park to go up a nice hill to Bronte, then it was a tour of the glamour beaches. Including Tamarama, Clovelly, Gordons Bay, Coogee and Maroubra before Shaun and I decided we had enough of the rotten stairs. Must be about 400 up and down in this run.

From there we ran across to east gardens, and back through Pagewood, Daceyville and Kensington to the finish at Queens Park. Shaun was moving a bit slow after doing two laps of Quarry Rd yesterday. But I was just slow.

After we finished with the temp by now 27 degrees the southerly comes through about 9:15. Bloody typical. Total was 25.9ks in 2:12:00. Average pace of 5:05 per klm. Should be faster next week with the pretty short and flat Christmas STaR at Lilyfield.

MLR 19ks

19 degrees and only 50% humidity tonight. A bit windy though but at least no humidity.
Ran from work up to Anzac Pde and around Moore Park, Centennial Park, SCG, SFS and Fox Studios and back to work again.

Total was 18.8ks in 1:25:07. Average pace of 4:31 per klm.

Centennial Park 6x1k Reps

A bit windy in Centennial Park tonight. With one of the reps on each lap straight into the wind.

Reps were 3:46, 3:29, 3:28, 3:40, 3:32, 3:32. All done with a 90 sec walk recovery.

Did a 2k warmup and 2k cool down.

Willoughby Winder STaR 22ks

20 degrees start and 80% humidity with a few drops of rain as well. Only a small group including Shaun, Tom, Mark F, EJ, John Bo and apparently Bartles who is a local?

We started in North Willoughby and ran through Castle Cove, Middle Cove, Sugarloaf Point and Northbridge before Mark and I decided our legs had done too many hills and headed for home.

I did the first 10k in 57 mins which shows how slow I was. The group waited a couple of times for me.The run had 5ks of bush and plenty of hills in the first 10. H4 on the Striders scale.

Total was 22.2k in 2:00:00. Ran around the oval at the end to make up the time. Average pace of 5:24 per klm. I guess it does help some how.

Centennial Park 6x1k Reps

23 degrees. 77% humidity. 30k wind gusts.
Tried to hide from the wind with the trees in Centennial Park. Worked in some parts but in others I was running straight into the wind.

Reps were 3:31, 3:29, 3:36, 3:37, 3:30, 3:38. All done with a 90 sec walk recovery.

Did a 2k warmup and 2k cool down.

MLR 19ks

21 Degrees and 80% humidity. Definitely late Spring in Sydney. Wasn't nice to run in and felt very tired.
Ran from work up to and around Anzac Pde, SFS, SCG, Fox Studios and Centennial Park and then back to work.
Not a lot of bikes out tonight which is unusual.

Total was 19.5ks in 1:30:32. Average pace of 4:38 per klm.

Maybe only track races until March Ewen. Good luck to everyone trying to get there guaranteed spot for Six Foot tomorrow.

Central Coast Half Marathon

Since Action had certified the course a few years ago I had been wanting to run this one again as it is flat along concrete bike paths.
Thought it would be a good idea this year but then the hot weather decided to come over the weekend along with the humidity which didn't help.
Plus the 4am wakeup left me pretty tired at the start line. Are you getting the picture?

Marty Dent won in 65:50. We all thought he had retired for the year after winning the Fernleigh 15 a couple of weeks ago.

I was out ok going through 3k in 11:30 but after that I was just fading along and hoping the turnaround(out and back course) would hurry up.
Got to the 10.5k in 43:40 and to the finish in 1:31:22. Not good. With over 700 people in the half and 700 also in the 10k that started later the run back for passing wasn't too flash with only a single lane bike path.

Had to drink bucket loads of water at the finish just to get my body temp back down to a normal level so I would pass out in the car on the freeway.

It wasn't hot but 20 degrees at the start with 90% humidity during the race didn't help. Maybe I just suck this year at racing.

8x400m Reps

Ran along Manly beach front tonight. Very windy with the southerly blowing so times were all over the place.

84, 79, 82, 81, 83, 78, 80, 81. All done with a 200m walk recovery.

Did a 2k warmup and 2k cool down.

MLR 13ks

Shorter on tonight due to the race on Sunday. Did a few laps around the running track in Centennial Park. Was pretty windy with the 30k Northerly sea breeze blowing. Even with all the trees it didn't help much.

Total was 13ks in 56:48. Average pace of 4:22 per klm.

Martin Rd 5x1k Reps

Did a 2k warmup and a 2k cool down after finishing. Ran into Con in Centennial Park who suggested Blue Dog's Mum was a bit pyscho. I agreed.

Did the reps around Martin Rd and Robertson Rd outside Centennial Park. Having to dodge the cars leaving from netball and softball was not fun.

Reps were 3:29, 3:38, 3:29, 3:34, 3:33. All done with a 400m walk recovery.

Centennial Park 25ks

Couldn't get to the Striders STaR this morning due to work commitments so ran instead just after midday. Picked up a nice singlet tan with the lunchtime sun. Was only 23 degrees. Must have been the pasty white winter tan couldn't handle it.

Ran from work up and around SFS, SCG, Moore Park, Fox Studios and Centennial Park. It was very windy, upwards of 40k Northerly blowing made it hard to run.

Total was 25.3ks in 1:58:29. Average pace of 4:41 per klm.

Centennial Park 8k

A great run in the rain tonight with no-one around. The light was fading due to the cloud getting heavier and the sun going down as I did a couple of laps.
The rain did back off to drizzle by the end but was pretty heavy for most of the run.

Total was 8ks in 34:46. Average pace of 4:20 per k.

MLR 21ks

With JP Morgan race on in Centennial Park tonight I headed off from work early hoping to see a few runners that I know doing the lap.
Just missed the start up the hill at Oxford St so ran down in the reverse direction to the race to catch them coming past at Lang Rd horse entrance.
Saw plenty of Striders and other club runners, but mostly only stayed until the first few females had gone through and then took off.

Tucks was in 4th at about the 4.8k mark leaning on the shoulder of 3rd, with Tom coming about 10m behind in a pack of 4 chasing hard. Who won that battle? Could be Tucks by 8 secs as per Timmys blog?

Saw Moh and we did a couple of ks around Robertson Rd and the Oval before we went our seperate ways. Total was 21ks in 1:34:59. Average pace of 4:31 per klm.

City 2 Sea 14k - 56:30

I had to be in Melbourne for work on Monday and Tuesday so decided to forgo the State 3000m on Saturday night and run a fun run in Melbourne on sunday morning.
Did a late entry and was still able to get a preferred start. They only had about 50 with preferred and seeded starts. 11,000 entries but as per usual 9000 finishers which was probably starters as well as you don't usually have that many DNF's in a 14k run.

Lined up almost behind Olympian Michael Shelley. God he is skinny. Race didn't go according to what I wanted but that is probably because I want to run faster than my fitness allows. Pretty dumb really.

The course is basically flat so if I was fit my time would have been a lot faster. Splits off the mats were: 4.20k in 16:24, 10k in 40:11, finish in 56:30. Better speed than last weeks Run4fun over a longer distance.

I was faster after the 10k mark than I ran from the 4.2k to the 10k mark. Must have been a faster finish with the line in sight. Course was good and wide enough to get more numbers if Fairfax keep organising it.

Michael Shelley won in 41:02. With Tarli Bird 1st female in 50:51. I was ahead of the 1st two females for about 1k.

10x400m Reps

20 degrees and 80% humidity.
Ran along Federation Way outside Centennial Park for these. Only draw back was a few walkers, cyclists and bats coming in to feed. Plus a pending thunderstorm.

Reps were 81, 84, 84, 87, 79, 83, 82, 80, 81, 83. All done with a 60 second walk recovery.

Heavy rain caught me on the last rep as I was making a run for the car. Not doing Fishers Ghost Ewen. Have a different race on the agenda.

MLR 16ks

21 degrees. 80% humidty and wind gust up to 30ks. Not as windy as last night but the humidity was much worse. Thought I was in Brisbane.

Ran from work up to Anzac Pde via Kensington and then around the SFS, SCG and Fox Studios and then back to work.
Total was 16.1ks in 1:16:01. Average pace of 4:43 per klm.

One minute on, One minute off

21 degrees, 75% humidity and wind gusts up to 50ks an hour. Not fun to run in when I had a head wind.

Managed a couple of laps around Centennial Park doing one minute on, one minute off.

Basically the faster ones were about 3:45/k pace and the slow ones 4:15/k pace.

Total was 30 mins for 7.45ks. Average pace of 4:01 per klm. Happy with that.

Manly 11ks

21 degrees. 76% humidity and wind gusts up to 40ks an hour.
Ran along Manly Ocean front up to Manly golf club and back. Plenty of people still out with daylight saving.

Total was 11.5ks in 50:38. Average pace of 4:24 per klm.

Run 4 Fun 10k

Instead of last years heat it was a much cooler 17 degree start albeit with 84% humidity at Homebush. Wondered why I was sweating so much.
Race went ok until about the 4k mark when my left calf decided to cramp up again. Must be still a problem from the Melbourne Marathon.

Finished in 41:02 after having a preferred start. Just realised as well that this crap time is a race PB for me. Shows how bad I do the race each year.

MLR 12ks

I know Timmy loves a weather report. 29 degrees and 30k winds with gusts up to 50ks as the Southerly started to blow tonight.

Ran from work up to Centennial Park and did a lap of the running track and came back. One calf is still playing up and gets tight after about 5ks. Very annoying.

Total was 12ks in 56:16. Average pace of 4:41 per klm. Not sure it is long enough for an MLR?

Striders Internal Half Marathon

Two laps of the notoriously hilly Striders 10k course with us doing Scribbly Gums hill twice up through the gate further than the 10k. Not fun.

Didn't have a good run. Legs still stiff and calves sore from the cramp at Melbourne.
Was given a dodgey handicap of 86mins which I never even get close to.

Garmin stopped at 1k for some reason and I couldn't get it to reset at all so had no idea of pace. Time was 1:36:36 so about average for me on this course. But it effectively sucks.

North Head Trail Run 9ks

I have had issues with both calves since Melbourne Marathon where they both cramped up on me after 15ks so have not run since.

Went out this afternoon and so to avoid the tourist hordes of Manly Beach I headed up the trail on North Head and back. Great sunny weather today.

Sweating like a pig from my lack of fitness though. Total was 9.5ks in 49:50. Average pace of 5:14 per k. Quite slow on the trail and lack of fitness.

Melbourne Marathon 3:17:32

I had intended to do Melbourne after missing 3 weeks training in July had left me in my opinion short of some long runs to do Sydney. Hence the training in Sydney.
The sprained ankle at the start of October lead to no running at all with a weak muscle around my ankle not helping.
I arrived the day and saw Fats in the very long line for number pickup at the G. 50 mins later we both had our numbers. A word for all. Enter anything for Melbourne real early so you can get mail delivery.

Race started ok as I was able to start right behind the preferred(Fats) runners. The ankle was still hurting though which in hindsight I shouldn't have run, but hey I'm an idiot so continued on. Felt ok until the 15k mark when both calves cramped simultaneously. Never had calf cramps in a race before and don't want to have them again.

I figured keep running at a slower pace and try and get to the finish as best I could. Ugly splits after the first 10k but at least I finished so Blue Dogs Mum couldn't have a go at me. Good conditions with an 8 degrees start getting up to 22 by the finish and not much wind to speak of.

10k 42:41, 20k 44:14, 30k 46:11, 40k 52:24. A bit strange but they don't have a halfway split mat.
Finished in 3:17:32 for Marathon number 11.

I was 683 out of 6,232 which wasn't too bad with the cramp. Course is pretty flat save for a hill at 29ks and another about 35ks. I'll hopefully have another go next year.

Sprained ankle

Couldn't run on Sunday due to some work issues so headed off on Monday with the long weekend to Centennial Park.
About a k into the run I'm looking ahead going past a couple of runners and suddenly I'm on the ground with a heavily grazed left knee and elbow and a sprained right ankle.

Turns out I had not seen a bit of concrete on the ground and stepped straight on it. So no running for a while and Melbourne Marathon maybe in trouble. Lots of ice happening at present and the bandages on the left knee and elbow to stop the blood flow.

Lang Rd 5x1k Reps

Hard work. 22 degrees, 20k winds and 55% humidity made it very unpleasant to run in.

Did a lap around Lang Rd and Cook Rd outside Centennial Park.

Reps were 3:41, 3:36, 3:31, 3:38, 3:34. All done with a 400m walk recovery.

A bit all over the place due to the wind and cars that seemed to love turning in front of me tonight.

15ks @ MP

Did two laps around Moore Park and a flat part of Centennial Park tonight. Really hard work in the wind that was blowing. 20k winds and up to 40k gusts didn't help when I had to run into it.
Meant I had to push hard with the tail wind to catch up.

Total was 15ks in 62:57. Just under 4:12 per k pace.

Should be ok for Melbourne I hope.

4x2k Reps

Ran a loop around Moore Park for these. Basically ran up Driver Ave past the SCG and SFS and then back down Anzac Pde. Then just jogged across to the start again.

Reps were 7:57, 7:52, 7:55, 7:44. All done with a 4 min jog recovery.

I was trying to keep the pace within about 10 secs of my Marathon pace for Melbourne. Ended up a bit too quick.

Middle Harbour Picnic STaR 29ks

Only the 4 of us this morning with Mark S, Al and Fats. With only Fats having done a half last weekend and the rest of us the Marathon for training. We are in fact all doing Melbourne so we could get a few "Go Striders" down in Mexico.

The run starts in Roseville and has a mean uphill for almost 3ks through Killarney Heights and Forestville before we run down along Wakehurst Parkway through a little bit of bush to Seaforth.

From there it is across the Spit Bridge and up hill to the top of Awaba St and down the steep downhill to Balmoral Beach. Then along the flat before we go up hill to Geirges Heights and back through Mosman shops.

Then along to Cremorne where we have a nice uphill again to Maccas and then back through Cammeray with more hills. Then on through Willoughby and Middle Cove to the finish at Roseville.

I think the run is H4 on the hills scale and with new Half PB man Fats leading it was hard work for me anyway.

Total was 29.6ks in 2:23:44. Average pace of 4:51 per klm. Not too bad with the long hills.

Moore Park 13ks

Legs felt very tired tonight. Not much energy and a nice sea breeze blowing as a head wind on the run up to the park didn't thrill me.

Total was 13.3ks in 1:04:20. Average pace of 4:50 per klm.

MLR 14ks

Legs felt a bit weary on the run tonight. Ran from work up and around Moore Park, SFS, SCG, Fox Studios and back to work.

Total was 14ks in 1:06:54. Average pace of 4:46 per klm. Almost the same as Sunday which is good.

Sydney Marathon 3:22:23

The intention was originally to do the Half but after City 2 Surf I looked to enter and they only had C start available which would have meant having to run through a lot of people. So I decided to do the full and use it as a training run for Melbourne in October which is much flatter.

I had a B start which effectively meant 3:45 hrs and slower which suited me as I was intending to run at 4:40/k pace for the race and walk through the drink stations.

Race went fine doing my 4:40/k splits and drinking and chatting to anyone I knew on the course. The 3:30 pacers Action and SuperSam I passed in the middle of the harbour bridge so just kept them at bay for the rest of the race.

The half was done in 1:39:11 and 402nd place on the net time. From then on it was just a matter of maintaining my pace which felt quite easy which meant passing a stack of people to the finish even with being 3 mins slower in the 2nd half in 1:42:20. Finished in 291st spot.

Gun time at the finish was 3:22:23.  Was the most fun I have had in a Marathon as I was just doing the training run. I'm sure some of the runners around me were getting pissed off when I would walk through a drink station and then catch back up again.

Onwards to Melbourne which should be a bit quicker. Might need to be as I enetered Rotterdam and told them to put me in the sub 3 hr start of which there is 3 of them but they want recent 2011 onwards proof that I should be there.
Rotterdam is a bit funny considering this year only 500 people ran sub 3 hrs out of 7000 runners. Lonely at the top!

Moore Park 11ks

Pretty windy tonight with a 30k Nor Easter blowing when I started out. Plus with 77% humidity it made the run seem harder than it was.
Ran from work up to Moore Park and back.
Total was 11ks in 50:47. Average pace of 4:37 per klm. Should do me for the Marathon on Sunday.

Manly 10ks

Along Manly beachfront up to and around Manly golf course and back. Felt humid and it was 68% but not cold. The sea mist was back though.

Total was 10ks in 44:02. Average pace of 4:24 per klm.

Cherrybrook Canter STaR 26ks

An H4 and a couple of ks of bush as well on this STAR. We had the local Chris Graham in attendance as well as Fats, Mark S, EJ, Ray and a new female.
With two sub 4 hr Six Footers in attendance I knew the hills would be fast on this STAR. I was dropped on the 1st uphill bush section which was about 12ks but luckily caught back up again soon after. I decided after 20ks of up and down hills. Mostly up that I had enough legs for Sydney Marathon next week and went short.
The run basically goes around West Pennant Hills, Cherrybrook, Thornleigh, Westleigh and Normanhurst finding every hill in the process.
Total was 26.8ks in 2:09:55. Average pace of 4:50 per klm.

Manly 11ks

Still 21 degrees even at 7:30pm. Still a bit windy as well. Felt very humid but actually wasn't at all.

Ran from home up to Queenscliff, around Manly Golf Club and back.

All up 11.1ks in 50:21. Average pace of 4:32 per klm.

MLR 21ks

From work up through Kensington and along Anzac Pde and Moore Park Rd around the SFS, SCG, Fox Studios, Moore Park and Centennial Park.

Weather was warm and windy. 23 degrees and 20k winds.

Total was 21ks in 1:38:08. Average pace of 4:40 per klm.

Centennial Park 15ks

A nice and warm 18 degrees still when I went for a run. It was a loop of Moore Park, SCG, SFS and Fox Studios and back to work.

Total was 15.35ks in 1:10:44. Average pace of 4:36 per klm.

Harbourside Hike STaR 29ks

Only 6 of us this morning including Springer and Fats. The run starts in Waverton and goes stunningly uphill through North Sydney to Cammeray. Which basically meant no easing into the STAR with the first 2 ks uphill. Oh the legs!
Then it was through Cammeray to St Leonards, Gore Hill, Lane Cove, Riverview, Longueville, Northwood, Greenwich, Greenwich Point, Wollstonecraft, Balls Head, Berry Island before the finish at Waverton.

H4 on the Striders hill scale meant lots of hills and 5ks of bush which Springer wasn't too fond of. Total was 29.2ks after we missed a turn at Greenwich point in 2:27:55. Average pace of 5:03 per klm.
Legs still feel beaten up.

Centennial Park 8ks

Lots of human traffic and a few horses as well getting in the way around Centennial Park early afternoon. Plus the winds were pretty strong as well.

Total was 8ks in 33:30. Average pace of 4:11 per klm.

Moore Park 15ks

Around Moore Park, SFS, SCG, Fox Studios and back to work. Strong NW wind blowing tonight. Feels like early summer.
Total was 15ks in 1:10:11. Average pace of 4:40 per klm.

You can do it Ewen. I'll be watching.

MLR 20ks

Loops around Centennial Park, Moore Park, SCG, SFS, and Fox Studios and then back to work. Pretty windy but the moon is getting brighter with a full moon on Saturday.

Total was 20.43ks in 1:34:51. Average pace of 4:38 per klm.

Moore Park 16ks

Ran from work up and around Moore Park, SCG, SFS and Fox Studios and then back to work.
Pretty windy tonight but with an almost full moon it made it easier to see.

Total was 16ks in 1:12:14. Average pace of 4:30 per klm.

Marathon Sneak Preview STaR 34ks

About 10 of us this morning up from the 3 of last week. We started at North Sydney Oval and ran down to the Bridge, across circular Quay, up Macquarie St and around Mrs Macquaries Point.

Then it was to centennial Park where we do a few loops in and out of the park to do some more punishment on the legs. Then back up Anzac Pde to Oxford St and then through Hyde Park and the CBD to the Rocks.

Followed Hickson Rd and around until we get near Barangaroo and a sniff of asbestos before doing a U turn and heading back to the Bridge and up the stairs from Argyle Cut and over the Bridge. Then a lovely uphill run from Milsons Point to North Sydney Oval to finish.

All up 34.2ks in 2:43:00. Average pace of 4:45 per klm. Hard run on the legs today.

Manly 8ks

Due to the thunderstorm last night I had decided not to run. So tonight it was a run along a very empty Manly Ocean front to Queenscliff lagoon and back.

All up 8ks in 34:14. Average pace of 4:16 per klm.

MLR 19ks

Spring has come early as it was still 23 degrees at 6:30pm when I set off for a run.
Ran from work up and around Moore Park, Centennial Park, the SCG and SFS and then back to work.

Total was 19.6ks in 1:30:48. Average pace of 4:37 per klm.

ES Marks 6x1k Reps

Plenty of people on the track tonight but it didn't make me run any faster. Funny as I thought I was running faster than last week. Did a 2k warmup before hand.

Reps were 3:30, 3:34, 3:35, 3:32, 3:36, 3:30. All done with a 200m walk recovery.

Did a 2k cool down after finishing. Was a bit windy around one side but nothing too bad.

Dee Why Dash STaR 30ks

Only a threesome this morning not enough to call it a group at 6:20. Only Shaun and Mark S and I.
Started at DY surf club and basically ran uphill for 11ks through Frenchs Forest until we reached Belrose. Damn hard work.

After that we get an easier run back down to Frenchs Forest and Warringah Aquatic Centre and then through Allambie Heights and North Manly. From there a flat run along to Queenscliff Surf Club.

Striders reward us at 25k by making us run up and over the hill to Freshie and then down to Curl Curl and then back up a hill to finish at Dee Why.
All up it was 29.7ks in 2:23:09. Average pace of 4:49 per klm. Those H4 courses really do hurt.

Darley Rd 10x200m Hill Reps

Up in 1 min and cruise back down the same. All up 4ks in 20 mins.
Didn't feel too good doing them with one of my calves becoming pretty tight near the end.

MLR 18ks

A nice 19 degrees when I started at 6:30pm. A lot better than some of the colder nights last week.
Ran from work up to and around Moore Park and Centennial Park and back to work again.

All up 18.8ks in 1:22:53. Average pace of 4:24 per klm.

ES Marks Track 5x1k Reps

Legs were not feeling too good tonight after City to Surf on Sunday. Needed a longer warmup than usual.
So warmup was 2.5ks.

Reps were 3:36, 3:26, 3:31, 3:30, 3:28. All done with a 200m walk recovery. Couldn't manage a jog as I needed the break.
Did a 2k cool down to finish.

City 2 Surf 2012 - 57:13

Back into the red group again after my crap run from last year. Plus Fairfax have changed the preferred time down to 52 mins for males so may never get it again.
The usual 2 hour wait for me to get front spot in the group. Lucky everyone lets you go in and out for the toilet. Well mostly everyone. Some grumpy security guards didn't believe one time.

My splits were:

5k - 19:40(3:56/k)
Clock 7.2k - 29:40(4:07/k)
10k - 41:40(4:10/k)
Finish 57:13(4:05/k)
10k to the finish in only 15:33 which is pretty bad for me. But we did have a strong southerly this year for the first time in 10 years I think.

Fairfax had a new split mat for King of the Mountain this year. A mat right at the lights as you start up Heartbreak Hill at 6.2ks.

Fairfax splits were:

6.2k - 24:03
King of the Mountain 1.6k - 7:20
Heartbreak to Bondi 6.2k - 25:49
Finish 57:13.

Think this is 3rd fastest time for me. And number 10 C2S!

ES Marks 8x400m Reps

Very windy tonight even with the stands on two sides of the track blocking the wind. Lots of people out. Especially the CanToo runners.

Reps were 80, 82, 79, 79, 80, 78, 81, 79. All done with a 200m jog recovery.

Did a 2.5k warmup and a 2k cool down afterwards.

MLR 15ks

Ran from work up and around Moore Park, Centennial Park and the SCG and then back to work.
It was a barmy 17 degrees tonight. But apparently that won't last as a cold front is due Thursday.

Total was 15.3ks in 1:11:51. Average pace of 4:41 per klm.

ES Marks 5x1k Reps

A very wheezy run around the track tonight with the lungs still giving me grief after my cold.
Did a 2.5k warm up before starting.

Reps were 3:31, 3:30, 3:30, 3:29, 3:33. All done with a 200m walk recovery. Felt buggered after every rep.
Did a 2k cool down to finish as the soccer mugs started to kick the balls on to the track.

Western Wanderer STaR 28ks

Starts in Drummoyne and goes through Chiswick, Abbotsford, Wareemba, Canada Bay, Cabarita, Concord and back through Five Dock and Rodd Point.

With only 7 of us today and Action and EJ dropping off early I was struggling to keep up after 20ks when the boys finally moved off into the distance. We ran into the Bay Run race on the way back but I was too buggered so ran back around the bay the short way to the finish at Drummoyne Rowers.

Nice spread from Silver Fox after the run. The knee must be helping in the domestic duties.

Total was 28.5ks in 2:19:28. Average pace of 4:53 per k. Surprised it was that with a few stairs in the run and Tim A taking us on scenic routes around Canada Bay.

Easy 11ks

After not running for almost 3 weeks due to a cold it was still a struggle to breathe my way around Centennial Park tonight. Did not feel comfortable at all.
It was 11.5ks in 57:41. Average pace of 5 mins per k.

Tan 10ks

Ran from South Yarra over to the Tan and did a couple of laps and ran back to the apartment.
Frankly in the dark I think the lighting around the Tan sucks. Good lights every 30m but pretty dull lights.

Total was 10ks in 43:43. Average pace of 4:23 per klm.

Ewen I will probably do Sydney Half and then Melbourne Marathon in October.

Run Melbourne Half 88:16

Being in Melbourne for a few weeks for work I saw this race on the schedule in Melbourne. The course was fairly flat in regards to SMH half but nothing like Gold Coast.

Start was on St Kilda Rd just up from the Arts Centre. I had a preferred start which was a bit weird considering anyone that said they would run under 1:30 was given one. But that meant only about 30 people in total. There should be a few good shots of me with the Striders top running Melbourne.

We ran up past Government House and the Shrine of Remembrance and then around a few back streets and over Anderson St hill the flatter way and then along the road near the Tan and river and back after doing a loop. Then it was across the Yarra to run along past Rod Laver arena twice with an out and back loop.

Then it was across the bridge near the MCG and and up Jolimont and Wellingto Pde and Flinders St to turn back into St Kilda Rd and do another lap.

Can't remember all the splits but I think 5k was 20:30, 10k 40:57, 15k 61:30. And then to finish in 88:16 which was about 3 mins quicker than SMH Half in May. Plus an age group PB for me. Conditions were good being cool and no rain around and no wind.

MLR 11ks

A shorter run than normal due to the Half Marathon I'm running on Sunday.
Ran over to the Tan and did a couple of laps around the loop and back to the apartment. Not sure the lighting around the Tan is that flash with plenty of shadows hiding a few holes in the track.

Total was 11ks in 50:14. Average pace of 4:34 per klm.

I think running the reverse loop would make for a very long slow hill Ewen. Probably a lot harder than the short 400m up Anderson St.

Anderson St Hill Reps 8x400m

Plenty out running tonight and a lot doing reps of the hill as well made for some tricky overtaking manouveres.
Ran from the traffic light at the bottom of the hill until the 1.25k marker just when the hill flattens out so was 400m per rep for me. Still hard work with a recovery back down.

Total distance was 6.4ks in 29:44. Average pace of 4:38 per klm. Quite happy with that.

Capital City Trail, Yarra Trail and Tan 28ks

Ran from South Yarra along the river on the Capital City Trail up to Southbank. Crossed over the river at Southbank and ran along the Yarra Trail down almost to Abbotsford.
Turned around and ran back to near the Tennis Centre and crossed over the river and did a lap and a half of the Tan which unfortunately included going up Anderson St hill twice.

Total was 28.65ks in 2:11.38. Average pace of 4:35 per klm. Had to run in the late afternoon but weather was good.

Tan lap 6.5ks

Staying at South Yarra in Melbourne for a few weeks. Close to the Tan track so I finally had some time and ran over and did a lap.
Thought I was Buster Mottram at one stage clocking 2:38 ks downhill with a 50k wind at my back and then I woke up. Buster has the Tan recorded record for the 3.82ks of 10:06.

Anyway it was a run over to the Tan for a lap and back. 6.5ks in 29:45. Average pace of 4:34 per klm.

North Head STaR 26ks

Small crew of only 5 today with Gold Coast on. Started in Clontarf and ran up hill to Balgowlah Heights and then down to Forty Baskets Beach and through Fairlight to Manly Wharf.

Then it was up to do the loop of North Head and back down to Shelly beach and along the beachfront to Queenscliff. From there over to Manly Vale via Manly and Warringah golf clubs.

Then Mark and I decided to go short and just ran back up the hill and down to the beach at Clontarf. All up 26.2ks in 2:14.51. Average pace of 5:08 per klm. A bit slow but it does have a few hills(H3) in the run plus the ribs were still giving my lungs grief.

Great runs by David Tonge 2:36, Tom Highnam 2:34 both PB's at Gold Coast Marathon today. But the best was Dave Criniti with a 1:07.13 for a 2min PB in the half. Awesome run.

MLR 22ks

Ran from work up to Centennial Park and did laps of the park, Moore park, SCG, SFS and Fox Studios and then back to work.
Almost back to work and I tripped on a big tree branch on the ground with soon to be bruising Knee, Elbow, Hip, Shoulder and most painful of all Ribs.
The Ribs and elbow hurt the most. The Ribs hurt my deep breaths and the elbow is on the inside point. No bruising yet but I'm sure to have som classic marks.

Total was 22.4ks in 1:42.26. Average pace of 4:34 per klm.

Darley Rd 15x200m Hill Reps

Footpath conditions were wet but the rain from earlier in the day had stopped for the run tonight.

15 Reps done in 29:48. About 1 min up with about the same recovery back down.

State Longcourse XC 53:59= PB

Third trip down to Nowra for this race and the drive is still just as bad. 2 and a half hours to race 12ks is not fun. The other races were in 2006 and 2009. So I guess my record isn't looking good to front up next year?

3laps of a hilly 4k circuit with one monster hill straight up at the 2k mark. Walking up was faster today than running up it on the 2nd and 3rd laps.

Splits were 17:18, 35:48(18:20), 53:59(18:11). A bit too fast the 1st lap with the 1k in 3:40. Paid for it in the 2nd lap. But the 3rd was much better knowing the race for home was on.

The time in 2009 was 55:25. So a 1:26PB. I think my first PB for the year. Gotta get one sometime. Pity the longcourse isn't back at Centennial Park like they have had in other years. Would be a nice flat course in the middle of the park.

ES Marks Track 10x400m Reps

Did a 2.5k warmup before starting.
Reps were 77,80,77,80,77,79,81,80,78,82. All done with a 200m jog recovery.
Did a 2.5k cool down to finish.

Felt better than last week. Hope I can run a bit better at Nowra Cross Country on Saturday.

MLR 20ks

Ran from work and did laps around Centennial Park, SFS, SCG and Fox Studios and back to work again. Felt cold running tonight but probably wasn't.
Total was 20.70ks in 1:35.09. Average pace of 4:35 per klm.

Darley Rd 10x200m Hill Reps

Did a 2k warmup over to the bottom of the hill. Fairly steep hill but only has a 200m section between side streets to run up.

Ten Reps up and down the hill in 19:52. The recovery down was about the same as the run up. Distance was 4ks.

Then did a 2k cool down back home. Won't help much for 12k State X-C at Nowra this Saturday.

Easy 8k

Ran along Manly beach up to Queenscliff Lagoon and back. You think the council would get the excess sand from the tiles and put it back on the beach by now with so much missing?

Total was 8.2ks in 37 flat. Average pace of 4:30 per klm.

Mini Mos 10k Race

Day turrned out fine and with not much wind at all. Pity this course is so hilly for most of it.
Did a 2k warmup before starting and notice Tom was missing but sore Scott Westcott and Tim Rowe who were to battle for the win on the day. Scott came out a minute ahead.

I was ok through the 2k mark in 7:20 and then it all fell apart and I was through the 5k in about 20:40 I think. Basically stayed the same pace to the end to finish in 41:24. About a min and a half slower than last year. Holy crap. I might retire. 7th in the age group so not even a gong to take home.

Manly 11ks

Ran along the beachfront at Manly which had more sand on it than the beach due to the big surf in the last week.
Ran up to Manly golf course and did a lap of the course and back home again.

All up 11ks in 46:45. Average pace of 4:15 per klm.

ES Marks Track 10x400m Reps

Felt pretty cold at the start and took 3ks before I finally warmed up properly.

Reps were 81,82,83,83,81,77,81,83,81,81. All done with a 200m jog recovery.

Did a 2k cool down after finishing. Plenty out running so it made it easier to chase people.

MLR 20KS

Ran from work without much rain this time up to Centennial Park and did a lap of the park. Then did a few loops around Moore Park, the SFS and SCG and back to work. Plenty of water still around on the streets and the lakes were over flowing along Alison Rd side of CP.

All up 20.15ks in 1:35.40. Average pace of 4:44 per klm.

Just slightly quicker than what Timmy ran in the rain yesterday.

Moore Park 15ks

A nice run in the wind and rain tonight. From work up to Centennial Park and ran down towards Randwick racecourse before turning back and doing a lap of the Showgrounds, SFS, and SCG and back to work again.

Plenty of water on the roads and in the air. Got thoroughly soaked but loved it.

Total was 15ks in 1:08.07. Average pace of 4:32 per klm.

Chatswood Chase STaR 30ks

Started at Lane Cove National Park at the start of the Striders 10k race point. Small crowd with only Mark F, Mark S, Dave C, Pete Truscott, Bruce and Ray W running this morning. David Tonge caught us from the 6:30am start at about 20k and Dave C went with him.

We run the whole way along the 10k course minus the side trip up Scribblies to the Ryde Rd gates, then we go through Macquarie Park, Lane Cove West, Artarmon on the run up to the Great Northern Hotel on the pacific Hwy.
Then through Chatswood and Roseville with some good rolling hills up to Gordon. Then we go back south past Gordon golf club and into the bush in Lane Cove national park. A bit muddy but nothing too bad from the showers last night. Then we run past West Lindfield and down back into the national park across the weir to the finish.

Total was 30.2ks in 2:30.24. Average pace of 4:58 per klm. Not too bad with the H3 Striders hill rating. Probably could be H4 as there are a lot of them.

Centennial Park 8ks

Great day for a run in the park. Not much human traffic on the running track as most were off in the parks.
Did a couple of laps of the running track plus a bit extra.

Total was 8ks in 33:55. Average pace of 4:14 per klm.

MLR 17ks

After the storm on Tuesday night and the rain on Wednesday night it was finally clear weather tonight.
Ran from work and did a lap around Centennial Park with another lap around Fox Studios before heading back to work.

Total was 17.5ks in 1:23.14. Average pace of 4:45 per klm.

Rocks Push STaR 26ks

Missed putting this one in. I know we started in the Rocks and ran over to Pyrmont and past the fish markets and then up through Ultimo and Central Station.
Then it was up through Hyde Park and the Domain before going over to Rushcutters Bay. Then we ran up the hill to Kings Cross and down back past Garden Island and the Domain again before going past the Opera House and the Quay.
Decided not to do the bit to Kirribilli so turned after crossing the bridge.

All up 26.2ks in 2:14:51. Average pace of 5:08 per klm. Must have been the hills and stairs.

Aths NSW Cross Country Relays 4x4k

Tom didn't get my email so I wasn't actually in a team when I arrived. But Dave Criniti said he wouldn't run as he ran the 10k earlier that day. So Tom fixed it up for me. Thanks Tom.
I was running first but missed the start as I was too busy not paying attention. Probably cost about 20 secs off my time because of it.
Ran around the mud and rain for an official time of 16:59. Pretty average but I have not been running much.

The Striders B team was 5th. The relays were held at Miranda the same for the last 4 years.

MLR 15ks

Ran from work up to and around Centennial Park and Moore Park and then back to work.

Total was 15.2ks in 1:12:47. Average pace of 4:47 per klm.

Airport Adventure STaR 26ks

Starts in Kogarah and we go through Brighton, Kyeemagh, Monterey, Ramsgate beach, Dolls Point, Sandringham before crossing the Captain Cook bridge. Mark F and I were dropped by the group after about 10ks with the really flat track making the rest pickup there speed.

Then ran through Sylvania Waters and Sylvania before taking a bit of a short cut missing Sylvania heights in the process. Boring bit anyway. And I always run for the views! Then we crossed Tom Uglys bridge to Carss Park, Kogarah Bay, Beverley park, Ramsgate, Monterey and back to the finish at Kogarah.

Total was 26ks in 2:10.05. Average pace of 5 mins per klm. Bit slow for both of us with sore heels.

SMH Half Marathon 1:30:41

Had a preferred start again from the 85 flat from last year. Glad I didn't have to line up but I was there early enough that it would have only been 45 mins anyway.
Met a few of the HuRT's boys in the Domain. Many were heading to Actions' executive washroom but that was locked as I had walked past it earlier and had to use the usual Kennys port a loo.

Gun time was 1:30:41 for the 21.1k. Apparently 602nd out of 10,926.
10k split was 41:07 and 20k 85:37.
Not a good run. I liked the old 2 lap course better but Fairfax want to jam more and more onto the course so they changed it. They will probably have to change again for 2013 as the real building work on Barangaroo starts up. Wasn't my worst at SMH as I have run a couple injured or after injury.

ES Marks track 5x1k Reps

Felt a bit stiff in the legs tonight before starting so the warmup was a bit longer 2.4ks. One more lap.

Reps were 3:30, 3:31, 3:30, 3:31, 3:34. All done with a 200m walk recovery.

Plenty of fast runners on the track that I tried to chase. Don't think it worked. Did a 2k cool down after finishing.
SMH Half on Sunday. Probably my last preferred start for this race. With Fairfax's form with C2S they will probably hack the times for the half as well for next year.

MLR 13ks

Very easy run from work up and around Centennial Park via Moore Park Rd and Anzac Pde. Not many out running tonight at all. Wasn't even cold.

Total was 13.1ks in 1:04.00. Average pace of 4:53 per klm.

Mothers Day Classic 8k

Wasn't sure I should be racing when the cold is still hanging around. A cool and windy start this morning in Sydney. 13 degrees but it felt colder in the shade.
Plenty of pink out in the Domain and I felt out of place in Striders Green.
Watched the 1st k of the 4k race and then ventured over to the start on Macquarie St. The course was starting at Martin Place on Macquarie St and going down to William St with the turn almost at the intersection then back down Art Gallery Rd the wrong direction to normal traffic and back up to St James place outside the Mint for the turn to the 2nd lap.

Lined up on the front line as there didn't seem to be too many quick ones running that I would slow up. The 1st k was pretty average going through on 3:39 but from there the lungs didn't help with the breathing too much.
Came through the 4k in 16:07(edit) which I was hoping for a lot faster. Managed on the 2nd lap to catch the 3rd woman and only missed out on getting the 2nd woman by a few hundred metres. Chloe Tighe the female winner was probably a k up the road when I finished. Michael Prince won the mens.

Finished in 32:12(edit) according to my watch. Apparently I only recorded at the 4k mark but since I know who I passed running to the finish including beating one guy in a sprint to line I've adjusted the time. Plenty of dodging was needed on the 2nd lap as we came up behind the slow runners still on the 1st lap. I think some of them do forget that there is a 4 and 8k walk that they can do.

A good morning anyway. Was talking to 2nd place Michelle Chadwick who is coached by Sean Williams and almost had her convinced to join Striders and run at 6:20am. She is trying for a sub 3hr marathon.

ES Marks 6x1k Reps

Hottest May day in 70 years at 29 degrees today. Of course I run at night so a bit cooler.
Did a 2k warmup and a 2k cool down after finishing. Although I didn't cool down that much as it was still warm.

Reps were- 3:33, 3:29, 3:35, 3:35, 3:36, 3:33. All done with a 200m walk recovery.

Doing the Mothers Day 8k in the Domain this year. 2 laps of part of the SMH Half course. Although we go down Art Gallery Rd in reverse to the usual driving way. I think that way is easier as it doesn't have that nasty short steep hill before the Art Gallery. Should be fun with all the pink out.

MLR 15ks

Getting over the cold I have had for a week. Still feeling it in the lungs though which doesn't help the breathing when I'm running.
Ran from work up and around Centennial Park via Moore Park Rd and Anzac Pde with a loop around Robertson Rd on the way back to work.

All up 15.22ks in 1:13:30. Average pace of 4:49 per klm.

MLR 13ks

It was supposed to rain this afternoon but all we had was cloud with nothing attached.
Ran from work up to Centennial Park and did a lap of the park via Moore Park Rd and Anzac Pde and back to work.
All up 13.1ks in 1:03:18. Average pace of 4:49 per klm.

ES Marks 6x1k Reps

At ES Marks track tonight. Not as many people as last Tuesday but still good groups I could chase around the track.
Did a 2k warmup before starting.
Reps were 3:30, 3:34, 3:33, 3:29, 3:25, 3:31. Did a 2k cool down after finishing.

Some girls from the Lingerie Football League were parading around the track tonight. Made for a good viewing night.

Aths NSW Novice 10k

The Athletics NSW Novice race was run down at Ramsgate as per the norm for the last 70 years. This year was the 100th year of the male novice race. The women apparently only became Novice's in the 70's.

The race was two big laps of 3k and then 2 small laps of 2k on mostly grass, dirt and sand. A bit of mud this year but nothing really bad. Legs still don't have much pace and I do hate the course even withput hills.

Time was 42:01 for the 10k which probably wasn't anyway as the Garmin said 9.85k. So I ran even worse.
State 10k road on sunday will be much better.

Tom was 3rd overall so he is now banned from Novice. And in the teams the Striders A team was 1st. The B, C and D teams in the males were all actually 1st but I think they only count down to A and B?

ES Marks 8x400m Reps

Not as many people at the track as on Tuesday night but still good numbers for me to chase around.
Did a 2k warmup before starting and a 2k cool down afterwards.

Reps were 74, 78, 76, 76, 77, 79, 76, 77. All done with a 200m walk/jog recovery. Probably more walking than jogging though.
Finish with a 200m rep in 31 seconds which wasn't fun.

MLR 13KS

Very windy today. I ran from work late morning up to Centennial Park. I had intended to run in the park but the lineup of cars and people had the place looking like a zoo so I stayed around the outside fence.

Plenty of people going to the Roosters V Dragons match at the SFS as well getting in the way down Anzac Pde. After that it was back to work for a short run as the legs didn't feel like doing much.

Total was 13.1ks in 1:03:40. Average pace of 4:51 per klm.

ES Marks 5x1k Reps

Pretty windy around the track tonight. Lots of people running including about 100 from Spot Andersons Bondifit squads.
Did a 2k warmup and a 2k cool down after finishing.

Reps were 3:35, 3:50, 3:41, 3:40, 3:37. All done with a 200m walk recovery. Legs felt really heavy which I guess is reasonable after doing a 50k race 9 days ago.

Canberra 50k- 3:52:51

My 50k PB had been niggling at me since 2007 when I discovered that Action had a time only 1 sec faster than my PB. If I had checked in 2007 before the race I might have run a bit faster doing the last 7.8ks.

I only decided in January that I would enter the 50k at Canberra. With limited training due to work and an achilles injury I entered the 50k getting a seeded start in the process with my name on the bib. First time ever.

I started the race with only 4 runs over 30ks which is not ideal for a marathon let alone an extra 20% afterwards. The conditions were good on the day and I thought I might be able to run another sub 3hr marathon as well. But that went out the window early when I realised my endurance wasn't up to scratch.

I went through the marathon in 3:12:37 which wasn't too bad as my last one in Sydney 2011 had been 3:31 in the heat finishing in 134th spot. I kept going to the first drinks table on the ultra which is just up the hill from the finish. I questioned at that point why had I entered the 50k. I figured then I couldn't DNF with my name on the bib so kept going.
The Ultra is always fun as going along the bike path everyone yells out to each other to keep going even if we don't know each other. A special club!

I finished in 3:52:51 for 14th overall. Just missed the PB. The worst part is that the time of Action's I wanted to beat was set in the 45-49 age group so he will still be ahead of me. Bugger.
Great to see everyone in Canberra again. Including Ewen, Ray James, Colin, Kanser and Timmy.
Thanks for the support.
Just realised that I have run Canberra 4 times entering the Ultra 3 times. I must be mental.

9ks with 5k at Marathon Pace

Along Manly beach front in the southerly. Nice wind but the pollen in the air isn't helping my breathing this week.

9ks total with 5ks at Marathon Pace of 21 mins. Easy. Just have to get through the 50k now.

Homebush Hustle STaR 16ks

Playing 7am host this morning with mainly the MTG for company with Horrie leading the group for their last run together before Canberra.

We started in Concord and ran over to the Olympic site and down to Homebush wharf. Then back up to the Sydney super dome/acer arena/allphones arena before heading along the Striders Homebush 10k course to the sandpit. We had to jump the fence as it was blocked off for the horses to play on for the Easter Show. From there it was through the Bicentennial Park mangroves and back along the road to finish at Concord.

Slow pace due to playing 7am host but it did get faster the last 4ks. Total was 16.37ks in 1:32:54. Average pace of 5:40 per klm.
Nice morning for a run with Easter eggs from the host afterwards. Happy Easter!

40mins in Centennial Park

The running track was so busy that I took to the dirt track inside of the horse track for a run today. Even that had plenty of people out running.

Total was 8.5ks in 40:39.

Hope so Ewen.

ES Marks Track 2k,1.6k,1.2k,800m,400m

Legs didn't feel good from the word go tonight. A long day at work and hurting my back as well didn't help.
Reps were 7:30(2k), 5:50(1.6k), 4:24(1.2k), 2:45(800m), 1:17(400m). All done with a 400m walk recovery except between the 800 and 400 where I only did 200m recovery.

Speed was 3:45/k, 3:38/k, 3:40/k, 3:26/k, 3:12/k. Could have been faster but I was buggered.

Did a 2k warmup and a 2k cool down after finishing.

One Hour

Ran for an hour along Manly beach front and up to Manly Golf Club and did a couple of laps around the club which is just over 2.5ks per loop. After that it was back home again along the beach.
Good seeing conditions with the almost full moon tonight. Pretty windy and humid though.

Total was 12.75ks in 1hr. Average pace of 4:42 per klm.

ES Marks Track 6x1k Reps, 1x200m Rep

Did a 2k warmup and a 2k cool down after finishing.
Had a massive head ache hit me during the 1st rep which really knocked me around during the rest of them. I ended up needing more than the 2mins recovery I was going to use and pushed it out to 2:30 recovery.

Reps were 3:33, 3:28, 3:35, 3:32, 3:34, 3:32. Then a 200m rep in 30 secs to finish.

Don't know where the headache came from as I felt fine before starting. Maybe due to not doing anything fast since November?

Tourist Trot STaR 25ks

Started just outside Centennial Park near the horse gates, ran into the park and did half a lap and up and out via the Woollahra gates. From there it was down to Edgecliff and along Rushcutters Bay up and over the Kings Cross tunnel to William St. That hill seems a lot steeper from that side than City 2 Surf.

Then it was into the city past St Marys Cathedral and down to the bridge via Kent St. Over the bridge to Milsons Point where I decided to do the short cut and come straight back over the bridge on my own. Then it was through the Rocks via Argyle Cut and past the MCA, Circular Quay, Opera House, Botanical Gardens where I sang a few Arias for the opera fans.

After that it was past Harrys where I stopped in for a pie floater. From there it was past the Naval yards and up the hill to Kings Cross(stinking of stale beer as per usual), through Paddington and past the SFS and SCG to the finish. All up 25.3ks in 2:00:35. Average pace of 4:45 per klm. Had to do a loop of Robertson Rd to make up the two hours as I was a bit short at the end.

P.S Kanser and Timmy were spied scurrying past the group at the finish. Seems they were afraid of the pace of Skippy Heyden, Fats and JB. Very soft boys.

Manly 10ks

Ran from Fairy Bower up to Manly golf club and back along the beach. Pretty humid night with no wind and some good lightning strikes out West and out to sea.

Total was 10.15ks in 48:03. Average pace of 4:44 per klm.

MLR 15ks

Ran from work up to Centennial Park and did a couple of laps around the inside of the park as it was getting dark. Ran back to work after that.

Total was 15.02ks in 1:10:26. Average pace of 4:41 per klm. Felt faster.

Surf Club Swim, Board, Run & Flags

Considering I have not had a swim since November the swim was very ugly today. The board wasn't that good either as we had no swell and had a long paddle out and back.
In the Run and flags I was 5th in both. Not bad considering the run this morning.
A BBQ and beers for lunch cured the day.

Pymble Pushover STaR 29ks

What a delight. Smaller numbers than last week, with Tongey, Shaun and Jo Cowan in attendance and 4 others I don't know. No show from the local boy JB?

Started in West Pymble and ran through Pymble, St Ives, North Turramurra, Wahroonga, Warrawee, South Turramurra and back through the bush to West Pymble. I was dropped by the group through St Ives and didn't see them again. Too many hills for me and a lot of bush made for a very slow run.

Total was 29.6ks in 2:40:38. Average pace of 5:25 per klm. Must be getting slower on this course. I did it once in 2:21. A good hitout for Canberra though. Might help me get through the 50k.

Manly 8ks

Started from Fairy Bower this afternoon and ran up to Queenscliff through the human traffic along Manly ocean front, then through Manly Golf Club to Balgowlah and then back through Fairlight to Manly.
Got waved at near the wharf by a female runner, no idea who?

Total was 8.4ks in 40:37. Average pace of 4:50 per klm.

10k @ MP

Did a double lap of Manly beach as it is pretty flat to run on. With a light southerly blowing it was better than normal. But with a temp of 18 degrees and 87% humidity it was worse than last night.
Ran 10ks in 42:01. Not sure how I can manage another 32ks at that pace?

In fact the first 10ks at Canberra with the uphill loop of the parliament houses and the carbo load still in me would probably be slower.

MLR 20ks

Ran from work up to Centennial Park and did laps around the running track. I was looking for that hooligan who frightened Tom earlier but didn't see him.
Did a lap around the outside via Moore Park Rd and Anzac Pde and went back to work.

Total was 20.35ks in 1:33:20. Average pace of 4:35 per klm. Felt good. 22 degrees and 80% humidity didn't make for nice running conditions tonight.

Recovery run 6ks

Wet and windy tonight. A very soft run along Manly beach on the grass up to Keirle park and back. Mostly only drizzled but it was enough to get me wet.
Total was 6.58ks in 36:09. Average pace of 5:29 per klm.

I feel like Thorpie Ewen. A few months off being fit enough to race a Marathon(200m swim).

Western Wanderer STaR 31ks

A bit late to the start so spent the 1st k catching up with Cam Arnold. We eventually caught up with the main pack after cutting a bit off in Abbotsford.

We started in Drummoyne and went around the waters edge of drummoyne and underneath the Gladesville bridge, through Russell Lea, Chiswick, Abbotsford, Wareemba, Canada Bay which is where I fell off the back of the 6:20 group and saw occassional glimpses of them in the distance.

After that I ran out to Cabarita and did the loop of the park and back through Concord and around the golf club. Back through Canada Bay, Five Dock and on to Rodd Point to join the bay run. I went around the long way as you are supposed to and across Iron Cove bridge to the finish at Brett Park.

Total was 31.5ks in 2:25:15. Average pace of 4:36 per klm. Going on my records this would be the fastest I have run this STAR. Most are usually 4:40-4:45 per k for me. Certainly is a hard run when I am not fit enough.

The 6:20 group had Ray Wareham, David Tonge, Fats, Cam Arnold and Uncle Dave running. No wonder I couldn't keep up.

Manly 10ks

Legs didn't want to work tonight. Plus it was 23 degrees and 83% humidity and up to 30k wind gusts. I know Timmy loves a weather report!

Ran anlong Manly beach and up to Keirle Park and back. Total was 10ks in 48:21. Average pace of 4:50 per klm.

MLR 20ks

Ran from work up to Centennial Park and did a lap around the outside of the park. Then 2 laps around the inside on the running track and then ran back to work. Quite windy with the Nor Easter still blowing.

All up 20.01ks in 1:36:01. Average pace of 4:47 per klm.

Circa 1987

Back when I had to save lives on the beach. Those two couldn't be saved, they married other guys.

Manly 11ks

22 degrees, 30k wind gusts and 76% humidity. But at least it isn't raining. Must be Autumn!

Ran from Fairy Bower up to Queenscliff lagoon and then around Manly golf course and back. Plenty of people out running tonight.

Total was 11.6ks in 55:30. Average pace of 4:47 per klm.

Recovery run 6ks

Ran from Fairy Bower up to Keirle Park near Queenscliff Lagoon and did a lap around the park on the grass. Was on the grass most of the way up to the park as well along Manly beach.
Pretty windy with the sea breeze blowing.

6.55ks in 36:49. Average pace of 5:37 per klm.

Dee Why Dash STaR 30ks

A nice hilly H4 STAR with the Striders this morning. Nice and cool weather and no rain for once.
Starts at Dee Why Surf Club and we basically run up hill to Oxford Falls and French Forest and then up hill again to Belrose. Hills were tough especially at the start of a run.

From there it was down to Warringah Aquatic centre and a bit up hill to Allambie Heights and then down through North Manly and Warringah golf club and along the flat to Queenscliff.

Then up over the hill to Freshwater and Curl Curl and back to Dee Why. About 10 in the group this morning including Uncle Dave, Ray W, Shaun A, EJ and Nick B.

Total was 30.1ks in 2:25:52. Average pace of 4:50 per klm.

North Head Trail Run 9ks

Who would think that North Head would have trails???? But it does. One starts from near Shelley beach car park and goes behind the houses up to the artillery school. Then through there and up to the Cafe near the North Head road loop. About 8ks up and back on the actual trails with plenty of stairs unfortunately and lots of water around.

I found a lake/swamp below the artillery school as well on the eastern side of the head. Amazing views and was good fun for an afternoon run in the sun.

Total was 9ks in 45:47.

MLR 17ks

Finally some sun after this mornings downpour. Ran from work up to Centennial Park and did a lap around the outside via Moore Park and Anzac Pde plus a lap on the inside running track which was a bit messed up from the rain.
The lakes in Centennial Park were close to full. Well they would if it wasn't for the drainage system that sends it eventually to Botany Bay under Randwick racecourse.

Total was 17.5ks in 1:20:40. Average pace of 4:36 per klm. I was feeling good tonight.

P.S Tim was quite happy that he gets to DNS at Six Foot Track when I saw him in the park tonight. He said he was afraid that Tom wearing his floaties might beat him in the Cox's swim leg.

Manly 8ks

Not raining for once but a nice 30k southerly blowing tonight. So I had a tail wind out and a headwind back.
Ran from Fairy Bower up to the end of Queenscliff Lagoon and back.

Total was 8.2ks in 39:23. Average pace of 4:48 per klm.

Harbourside Hike 29ks

I knew it was going to be tough today when the course read H4. Don't think my legs are ready for that yet.
Huge crowds in the 6 and 6:10 but heaps going short due to Six Foot boat race next week. We had about a dozen at 6:20 with 4 going short. Shaun was worried about the river height. I said don't worry a 3ft flow is over your head. Too funny, not!

Started in Waverton and ran through North Sydney, Cammeray, Crows Nest, St Leonards, Northwood, Riverview, Longueville and back through Northwood. Then down to Greenwich Point, Wollstonecraft, Berry Island, Balls Head and back to the finish.

Thank god that was over. Plenty of hills and bush. Timmys calf would have blown running up to Crows Nest in the first 5k.
Total was 29.2ks in 2:38:00. Average pace of 5:24 per klm. Humidity was high again 80% and 21 degrees for most of the run.

Manly 11ks

26 degrees and 75% humidity with a bit of rain at 7:30pm. Hopefully nice cold front is coming with not so flooding rains tonight.
Ran along Manly beach front up and around Manly Golf Club and back home.

Total was 11.6ks in 55:45. Average pace of 4:48 per klm. Feeling fitter.

Church Point Challenge STaR 28ks

Tough morning for a run. 20 degrees isn't warm but with the cloud cover and some rain it was 90% humidity which really sapped the strength.
I was a bit late to the start at Narrabeen so just had time to grab a map and run.

Started at North Narrabeen surf club. The preferred surf break of World Champ Damian Hardman. Vicious left hander and that is not before the locals beat you up in the car park.

After the start we ran through Warriewood, Mona Vale, Ingleside and a short bit of downhill bush. Looked like the Equaliser course with the sand all washed away and plenty of rocks. Then it was along McCarrs creek to Church Point and then back through Bayview, Loquat Valley, Winji Jimmi, and Bungan before turning to run back to Narrabeen via the coast.

Plenty of hills on the H3 by the Striders but I reckon should have been H4. Ran with Jo Cowan for most of the run as the front guys took off and subsequently got lost and we saw them coming back from Church Point the wrong way. That is why I run with a map and Jo, Mark F and Pete Truscott who know every course.

Total was 28.3ks in 2:33:44. Average pace of 5:25 per klm. Bit slow but at least I had a long time on my feet.

Manly 10ks

Windy and humid tonight after a 29 degree day in Sydney. Unheard of this summer.
Ran from Fairy Bower almost up to Warringah Golf Club and back. Didn't feel that fit tonight.

Total was 10.2ks in 49:58. Average pace of 4:53 per klm.

MLR 13ks

Ran from work up to Centennial Park and did a lap around the outside of the park including the SFS and SCG and then back to work. A fair bit was run on the grass as well. Feet were still a bit sore.

Saw 3 seperate accidents outside Randwick Racecourse stuffing up the traffic. One had 5 cars involved and the others had 2 each. Of course there were about a dozen towies waiting to take away any undriveable.

Total was 13.2ks in 1:05:19. Average pace of 4:56 per klm.

Manly 10ks

The feet were very sore tonight. Especially the balls of my feet that copped most of the rocks from the Equaliser on Sunday.
Ran from Fairy Bower up to Manly Golf Club and back.
Total was 10ks in 45:57. Average pace of 4:35 per klm. Must be a flat course!

Striders Equaliser 14ks

Not one of my favourite races. Rocky downhill slopes are never a fan of me.
Today was even worse with the summer of rain having scraped all the sand away from the sandstone leaving the downhills very hard and rocky underfoot. And the uphills very muddy.

I started off ok as it was flat, and then the downhill came and loads went past me, the uphill after the creek saw more runners go past. I only managed to take a few spots back on the road section after Lindfield oval.

Back in the bush and once again runners went past me on the downhill but It did manage to hold on going back up the hill and only lose one spot.

I think it was a PW aside from the time about 30 of us went long for 4ks a few years ago. 1:20:56. Very ugly. But what was worse was seeing Timmy berating the tea lady for having no milk. He'll be crying at the top of Pluvio if he can't take his tea black.

Manly 7ks

Thunderstorms and Rain Ewen?
At least the sun was out for awhile today.
Pretty windy again as the Summer Nor Easter blows hard in the afternoon along the coast.

Ran up to Queenscliff lagoon trying to avoid all the surfies hanging out at the beach with the festival of surfing on at Manly.

Total was 7.2ks in 35:34.

Manly 8ks

Pretty tough to run in tonight. A 20k Nor' Easter with nearly 40k wind gusts.
Ran from Fairy Bower up to Queenscliff Lagoon and back.

Total was 8.12ks in 41:05.

MLR 15ks

Ran from work up to Centennial Park and did a couple of laps on the grass inside the horse track.
Then ran back to work.

All up 15.1ks in 1:14:21. Average pace of 4:55 per klm.

Manly 9ks

The smell of aftershave and perfume hung in the air along Manly beach. It was a lovefest that I had to dodge and weave through tonight. More hormones than a rabbit burrow.

Ran from Shelley beach up to Queenscliff lagoon and back. Total was 9.13ks in 46:11.

Centennial Park 21ks

Due to work commitments I had to run in the afternoon which wasn't ideal today. 25 degrees and sunny when I started at 1pm.
Headed from work up to Centennial Park and did a couple of laps inside the park on the grass. Best spot on a hot day. Still it didn't stop me getting sunburnt as I forgot it was Summer with all the rain and didn't use the suntan cream.

Total was 21ks in 1:46:02. Damn hard work on the legs. A crash in front of the TV watching cricket helped me later on.

Easy 8k

Another run along the beachfront at Manly. Very windy and humid tonight. Plenty of people out running as well.

Total was 8.3ks in 43:42. Average pace of 5:15 per klm.

Easy 7k

Ran from Fairy Bower up to Queenscliff Lagoon and back. Not sure if it was the wind slowing me up tonight or the fat. Probably both.

Total was 7.4ks in 39:29. Average pace of 5:20 per klm.

Jack Carter Cup 2012 - 7th win

My surf clubs marathon and solo team event was on this morning. You can do the swim, ski paddle, run and board paddle solo as most do.
They do have teams as well which I have done since 2006.

Team was Stu(swimmer), Gordon(ski paddler), me(run), Coz(board paddler).
Suffice to say I have the easiest leg. Not much competition this year as the swimmer was out 10 mins ahead of 2nd place and the ski paddler maintained that time split.

I had a hard run due to no training and the very soft sand with a steep bank on the beach. Total was only 1.91ks with I did in 8:57. Passed to the board paddler who ripped around the course and we won by about 20 mins for the board paddler and my 7th win in a row. Another pair of dodgey sunglasses was the prize. Six wins each for the swimmer and the ski paddler.

A good day in the sun. My achilles seems to have sorted itself out whilst I was off skiing as I had no discomfort at all.

North Head STaR 21ks

Starts at Clontarf and goes through Balgowlah Heights, Fairlight, Manly, Queenscliff, Manly Vale, North Balgowlah, Seaforth and finally back to Clontarf.
The course is up and down hills with a bit of bush thrown in.
Ran with JB as the rest of the group took off to quick at the start for us. And with 4 and a half hours sleep and a hangover it was a slow run.

Total was 21ks in 2:00.06. Average pace of 5:43 per k. Very easy run.

Beyond the Black Stump Fatass 24k

A pleasant new years morning in the bush at Berowra starting at 6am with about a dozen others. Did most of the run except I turned at the gate as you enter the bush to go down to the Castle.

Plus coming back across the ferry I met Colin and we ran back up the road instead of the bush part. So just the 24.2ks in 2:40:16.