Manly to Narrabeen Lake 26ks

23 degrees and 45k wind gusts.
Slept in this morning so missed doing the Striders run at Mosman.
Ventured out this afternoon with a howling southerly blowing and tourists everywhere along Manly beach. Copped 5ks of having to dodge and weave through human traffic.

Ran from Fairy Bower along the coast up to Queenscliff, Freshwater, Curl Curl over the hill to Dee Why, through the flat part of Cromer until I ran along the bush track which was nice and shady. Probably slowed me downed a bit for the 4ks of that even though it is flat.

Turned around at Jamison Park where they have toilets. Was pretty shady on the way back until I got to Dee Why with the 9ks back from there into the strong head wind and not much shade and then the people along the beach from Queenscliff to Manly.

Needed a cold shower to get the body temp down afterwards.

Was 26.5ks in 2:07:38. Average pace of 4:49 per klm.

11ks @ Marathon Pace

Almost 3 laps around the Centennial Park running track.
11ks in 45:58. Was aiming for 4:12/k pace which was supposed to be 46:12.

A bit quick possibly because of the wind I pushed a bit too hard into it.

Christmas Day around the Bay

5:30AM start with only 8 of us fronting that early and one was a Dog.
Lap of the bay run at Drummoyne in my santa hat. Nothing too serious about the pace.

6.85ks in 36 mins.

Airport Adventure STaR 30ks

Start at 22 degrees and 75% humidity and cloudy. Finish with the cloud burnt off, the sun out and it was 26 degrees and 69% humidity. Killer of a morning. Very draining.

At least today 3 others turned up for the run at 6:20. Starts at Bicentennial Park at Kogarah and we run up to Kyeemagh through some back roads. We then turn and take the long run down the bay to cross Captain Cook Bridge.

ES Marks 10x400m Reps

Windy Nor Easter blowing. Of course through the gap where there is no stand. So down the back straight into the wind was pretty tough.
Did a 2k warmup and a 2k cool down after finishing.

Reps were 85,81,82,81,80,83,82,83,82,84. All done with a 200m walk recovery. Not many at the track. Probably due to Christmas coming.

Centennial Park 17ks

Up to Centennial Park and back to work. Bit windy as per usual in the afternoon in summer.

Total was 17ks in 1:20:33. Average pace of 4:44 per klm.

Christmas STaR 21ks

Turned up at the Spit to find I was the only one running at 6:20AM. A new record low.
Temp was 19 degrees and 87% humidity at the start and only went down to 83% humidity by the finish. Wasn't fun.

Started at the Spit and ran across the Bridge and then underneath to the bush around the foreshore to Clontarf beach?. From there up a few hills until getting to the top of Dobroyd Head. Then it was down through Balgowlah Heights and along Manly Cove to the wharf. Saw the 6:10 going the other way at this stage.

Then it was over to Shelly beach for the turnaround to go back the same direction. Killer hill up to Dobroyd head again and along Cutler Rd. Then the bush and bridge to finish off.

Total was 21.4ks in 1:55:30. Average pace of 5:23 per klm. Hillier than I thought. But since I was on my own I ran at whatever pace I wanted. I did catch the 6AM group at about the 15k mark going up the hill out of North Harbour.

Brunch and Awards followed where I didn't win a thing as per usual.

Centennial Park 16ks

23 Degrees. 65% humidity and 40k wind gusts. Not fun tonight. Ran from work up into the wind to Centennial. Did a lap around Driver Ave and Anzac Pde before doing one inside the park.

Total was 16ks in 1:15:01. Average pace of 4:41 per klm. Was faster with the wind behind me.

Lap of the Lake STaR 31ks

Only four of us this morning and I was struggling after 5ks when Al and Jonathan dropped myself and Jo. From there I was on my own.
Starts at DY surf club and heads through Cromer to Narrabeen Lake via the bush track without the hills of Collaroy Plateau.

We then take a left at Wakehurst Parkway and head half way up to the academy of sport before turning back and then heading to Warriewood the long way and then across Pittwater Rd to Warriewood beach and a loop near the hospital at Mona Vale. Then you turn back and go back through the bush along the lake to the finish at DY.

The host had almost packed up by the time I got back I was so slow. Finished the 31ks in 2:39:38. Probably the first time I have felt like I hit the wall on a training run. Not nice.

Centennial Park 16ks

27 Degrees. 40k wind gusts. Hard work running in that. Not mention the thousands of Taylor Swift fans invading my footpath space around Anzac Pde and SFS for hours.
Had to do a lap in Centennial Park just to get some space.

Missed the Striders run Ewen so it was the only group option I had. They are all quicker than me so I know when I'm fit I can hang on better.

Total was 16ks in 1:14:46. Average pace of 4:40 per klm. Getting better even in the heat and wind.

Timmy's Elite Running Squad 30ks

Timmy cried into his blog on Saturday saying he had no friends to run with. Luckily or maybe not for Timmy I slept in and couldn't get out to Cherrybrook on time to do the Striders Run. Not one of my favourites anyway. Seems to have a hill every kilometre.

Timmy said get to the café in Centennial Park for a 7AM start. I arrived early and couldn't see the chief, but he soon arrived dragging a cast of thousands along with him. Kanser was apparently early arriving at 7:02. World Record according to Tim.

Timmy called the session and said we are doing 10k loops in and out of the park. Greta the head runner in the Truscott family lead the pack off at Berlin Marathon pace of 3:04, smashing me early. So much so that by 5k the pack had a gap on me of about 50m.
Couldn't sustain the pace and let them go. Came back through the 10k in about 47:30 I think. The group was off in the distance. By the 15k I was about 1k behind and they were going faster.

Came up to the 20k in 1:36 and couldn't see anyone except some of the drink bottles were still on the ground. I went off on my own to do another lap while looking to see anyone else. That didn't happen so I struggled on to the finish.

30ks in 2:25. Average pace of 4:50 per klm. Not sure a slow finish long run is good for training?
10 - 47:30, 10 - 48:30, 10 - 49.

I guess very consistent pace at least. Although I'm sure the 1st 5k was about 23.

Centennial Park 16ks

Bit warmer than last week. 21 degrees and 25k wind gusts.
Ran from work up and around the SFS and did a lap inside Centennial Park and back to work.

Total was 16ks in 1:16:06. Average pace of 4:45 per klm. Hard to run any faster at present.

8K @ Marathon Pace

19 degrees and up to 30k wind gusts made this hard work. Some tree protection around Centennial Park but it didn't seem to help much.
Better than last week.
8ks in 33:02. Average pace of 4:08 per klm. Just need it a bit quicker and longer.

Bobbin Head Revisited STaR 27ks

Started in Wahroonga and ran through Warrawee, Turramurra to St Ives. The other 3 in the group dropped me going up a long steep hill to St Ives. I caught back up at a drink stop but then was dropped in Nth Turramurra and didn't see them again.

After that we go down to Bobbin Head via the road and the last 5ks on the bush track. Fell on the stairs near the marina at the bottom cutting my knee open again. Regular occurrence for my left knee.
Al who started late caught me in the bush section and stayed with me for about a k then moved off ahead.

Decided the bush wasn't for me on the other side of Bobbin Head so ran back up the road. Possibly harder as it is over 6ks up hill. Hard work when you are unfit.
After that it was back to the park in Wahroonga. Ran a bit far for going short today considering the full course is 31.6ks.

Total was 27.5ks in 2:29:22. Average pace of 5:25 per klm. Could be my slowest yet. But it is an H4 hill course.

Centennial Park 16ks

22 Degrees, 30k winds with gusts of 40ks, and nearly 80% humidity. No wonder I felt tired during the run.
Have not run for a week. Too busy with work.
Ran from work up and around Centennial Park including a lap inside before the bats took over.

Total was 16ks in 1:16:27. Average pace of 4:46 per klm. Reflecting my lack of fitness I think.

8K @ Marathon Pace

Well I thought I was running at Marathon Pace but due to my unfit state I was sadly mistaken.

Two laps of the track in Centennial Park in the wind and humidity.

8ks in 36:00. 4:30/k pace. When I'm fit I'll get it down to 4 mins and double the length.

MLR 14ks

Humid and windy.
Ran up to Centennial Park and arrived too early to watch the JP Morgan race so ran up the course towards Queens Park. Was warned off by security who said the race is about to start so I would have to get off.

I said considering this is the 4k mark it will take them 12 mins to get here anyway. Give them a fluro top and a walkie talkie and they think they are god.

Yelled out to a few contenders and then ran out of the park near Queens Park to do an outside lap of the park and back to work.

Total was 14ks in 1:04:56. Average pace of 4:38 per klm.

Striders Internal Half 1:39:10

Not much running and a tough hilly course that you do twice. Plus at about 8am after I started at 7:04 it bucketed down for 10 mins. We had 5 mm of rain in that time. Actually rained from the start for me until the finish. And for Timmy it was 17 degrees and 86% humidity for most of the run.

I was given a handicap time of 86 mins but couldn't be bothered asking Mike Race the handicapper for more time. I think they used my 84 from the Gold Coast in July to screw me up.

Legs hurt but the best part of the race was the last 5k which to me always seems downhill as you go back to the finish.

Garmin measured 20.80ks but I know it is accurate. I do run racing line as much as possible even though you have to contend with bikes and other runners.

Needed a 2 hr sleep afterwards.

Didn't do the 3000m race Ewen as I was afraid of being lapped in the H race.

Centennial Park 12ks

Have not done much running at all since early September. Too busy at work and with the problem with my leg in September as well.
Must update the blog with the stuff I actually have done.
Besides Melbourne Marathon last month.

Today was a run from work up to Centennial Park and back. Was hell in the 30k wind gusts. Felt like I was standing still.

Total was 12.1ks in 59:35. Average pace of 4:55 per klm. Need to run more.

Harbour View STaR 14ks

Was playing 7am host after Melbourne Marathon. Hilly start. Straight up a hill from Forsyth Park in Neutral Bay, then through Cremorne, Mosman, around Cremorne Point, Kirribilli, Milsons Point and then back up the hill to Neutral Bay.

Good have to have a run after a Marathon.

Total was 14.5ks in 1:35:29. Slow pace with all the beginners.

Melbourne Marathon 3:22:08

Not much training for this one after I had the problem with my shin in September.

Splits were:
10k 50:15
20k 1:37:56(47:41)
30k 2:25:12
40k 3:12:18
42.2k 3:22:08

At least I got through it without a DNF. Spent part of the afternoon at the Transport Bar hydrating. Very nice.

Sydney Marathon Sneak Preview STaR 30ks

Not much of a sneak preview anymore as I've run this STAR half a dozen times now and it bores me to death.
Starts at North Sydney Oval and basically runs down to Centennial Park and back following much of the marathon course including endless loops in CP itself.

Only 4 of us this morning with Jo and Peter hanging back or did we start too fast and they got lost. Anyway Mike and I were off running at 4:30/k pace for the 1st 15 ks including up and down stairs before I let him go. Killed me. I cut a few klms out on the way back.

From yesterday afternoon I had a pain in my lower leg near the ankle at the front. Went away overnight so thought nothing of it. After about 10ks it came back hard. Restricted my ankle/shin movement on my right leg.
Then just before climbing the hill to North Sydney Oval my left calf cramped badly and I had to walk up the hill. Not good.

Shin now has a noticeable red spot on it. Have a Doc's appointment Tuesday to see if they can make anything of it.

Total was 30ks in 2:19:57. Average pace of 4:39 per klm. Considering it isn't flat and has a few stairs in it and stupid hair pin turns it was a bit quick for me.

Balmain Bungle STaR 30ks

Started in Drummoyne and then goes through Rozelle, Balmain, Birchgrove, Lilyfield, Leichhardt, Petersham, Lewisham, Dulwich Hill, Hurlstone Park, Canterbury, Ashbury, Summer Hill, Leichhardt again and back to the start in Drummoyne. A tour of the inner west basically.

We lost Al and Mike after about 3ks as they ran and ahead then took a wrong turn. When we got to Petersham Mark went short with Jo and Paul Hannell.

I then ran with Dave and Christian a couple of newish Striders. They are looking at sub 3hrs at Sydney. The pace hotted up after doing the 1st 18ks at 5:10/k pace.
We ran back mostly at 4:30/k pace which meant I was dropped just near the finish. Fast finish long run which I don't recall ever doing.

Total was 30.2ks in 2:28:34.

Track Pyramid

Hard session.
19 degrees, 75% humidity, 30k wind gusts.

Reps were :

400m - 1:21(3:22/k)
800m - 2:43(3:23/k)
1.2k - 4:16(3:33/k)
1.6k - 5:55(3:41/k)
1.2k - 4:22(3:38/k)
800m - 2:43(3:23/k)
400m - 1:20(3:20/k)

Total was 6.4ks in 22:40.

Did a 2.4k warmup and a 2k cool down. Recovery was 200m between the 400 and 800's but 400m between the rest.
Late in the session had some sprinters/middle distance doing 300m reps. The front guy was running 42 secs as I timed one of them.

MLR 17ks

17 Degrees and 72% humidity. Still winter?

Ran up to centennial Park and around Moore Park, SFS, SCG and Fox Studios and back to work. Not many out tonight running. Only a few PT's doing sessions in the dark.

Total was 17.25ks in 1:19:58. Average pace of 4:38 per klm. Bit faster than last week.

The New Rocks Push STaR 31ks

Starts in the Rocks under the Southern pylon, then down onto Hickson Rd to Darling Harbour, Pyrmont, Fish Markets, Ultimo, Central, Hyde Park, The Cross, Rushcutters Bay.

Then back through Elizabeth Bay, Potts Point, Garden Island, Botanical Gardens, Opera House, Circular Quay back past the start. Which really makes you want to stop at 22ks but that would be a bit short.

Across the bridge and we run out to Kurraba Pt and back via a hilly loop in Kirribillli and across the bridge again to the finish.

All up 31ks in 2:31. Average pace of 4:52 per klm. Not bad considering the stairs in this run and a few hills as well.

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

14 Degrees.
25k winds with gusts up to 40ks. A bit windy down one side of the track tonight. Tried to not use that as my finishing sprint.
Heaps of runners on the track tonight including a big squad(30+) of sprinters doing 300m reps.
Did a 2.5k warmup before starting.

Reps were:

2k - 7:28(3:44/k)
1.6k - 5:52(3:40/k)
1.2k - 4:19(3:35/k)
800m - 2:44(3:25/k)
400m - 1:21(3:20/k)

Total 6k - 21:44(3:37/k) June session for this was 21:51 without being windy.

Did a 2k cool down after finishing.

MLR 16ks

Hip was still a bit sore tonight after the fall on Sunday. The cut on the ankle actually feels worse as it rubs on the sock.
It was a run up to Centennial Park and back under the full moon.

Total was 16.05ks in 1:16. Average pace of 4:44 per klm.

Wahroonga Wobble STaR 30ks

H4 and Bush 5. Wasn't going to be fun. Only 4 of us with JB going short anyway after about 10ks.

Started in Wahroonga and ran down to North Wahroonga and into the bush and back out again and then back past the start. We got confused after that crossing the Pacific Hwy at the wrong place. 3 STAR's start from the same park, so understandable.

We crossed the highway a few k's later by mistake it turns out and I fell on the footpath splitting my ankle, elbow and knuckle open plus putting a huge bruise on my hip. Safe to say I was a lot slower running the rest of the course.

We eventually go through St Ives and North Turramurra to get back to the start at Wahroonga. Mike and Shaun eventually left on my own at 25ks. Ran back through a few of the 6 o'clock group to the finish.

Total was 30ks in 2:42. Very slow this run with the hills and the hip.

ES Marks Track 6 x 1k Reps

Plenty of Sprinters and Can Too runners on the track tonight. Made for a lot of weaving and hearing foot steps behind from the Sprinters.
Did a 2k warmup and a 2k cool down.

Reps were 3:31, 3:31, 3:31, 3:30, 3:31, 3:29. All done with a 200m walk recovery.

MLR 16ks

Feeling tired after a day at work yesterday and a 4 hour course straight after that.
Legs feel fine after City 2 Surf on sunday. Not many out running tonight.

Ran from work up and around CP, SFS, SCG and Fox. Total was 16.5ks in 1:18:05. Average pace of 4:43 per klm.

City 2 Surf - 59:21

Not exactly fun this year. Was there early as per usual with  my red start. Ran well up to the tunnel but just as I entered I felt a sharp pain under my ribs which didn't go away until about the 10k mark.
I assume it was a stitch but felt worse than that. One of the old striders reckon it might have been rib cartilage if you push yourself too hard without warming up it can hurt the cartilage. No idea really.

Bad run anyway. After last years strong winds the day was perfect for running.

Stats I remember are:
5k - 20:30.
7.2k(clock) - 31:30
10k - 43:30
Finish - 59:21.

I think I've managed my best neg split from the clock. 31:30/27:51. That is in terms of gap between the two not the pace.

My ideal race splits would be:

Start to 5k - 19:12(2011)
Clock 7.2k - 28:42(2011)
10k - 40:08(2011)
10k to finish - 14:35(2010)
Would get me 54:43. But with the goal posts moved by Fairfax a couple of years ago I need 51:43.

Centennial Park 15ks

Shorter run than usual hoping to be fresh for Sunday. With work how it is at the moment I don't like my chances.

Total was 15ks in 1:10:20. Average pace of 4:41 per klm.

MLR 17ks

Up to Centennial Park and around the SCG, SFS, and Fox Studios and back to work. A few out running before City 2 Surf on sunday.

Total was 17.1ks in 1:18:09. Average pace of 4:34 per klm.

Davidson Recreation STaR 16ks

Playing 7am host the week before City 2 Surf. Thought it would get me out of any hills and bush. No such luck.
Usually there are old/returning from injury/new members running with this group. Mostly was like that except the 5 new to join runners have all done marathons. WTF.
We do the short course anyway of the traditional 30k STAR run.

Basically we start in Lindfield and run through Roseville and down to Castlecrag where we go up and down all of the hills. Was hoping for a flat STAR before C2S. hmmmm!
Then into the bush underneath Rosevill bridge and back the 6ks to the uphill bush stairs finish(my pet hate).

Easy 16.6ks in 1:39.

ES Marks Track 10 x 400m reps

Lots of Can Too runners getting in the way tonight. Plus a few different squads as well.

Reps were 76, 80, 79, 79, 79, 79, 80, 78, 77, 79. All done with a 200m jog recovery.

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

Short Course X-C on Saturday afternoon should be fun.

MLR 17ks

Around and around Centennial Park, Moore Park, SCG, SFS. Bit windy, Blowing hard from the South tonight. Lots of people out around the Hordern for some concert I think.

Total was 17.1ks in 80:38. Average pace of 4:42 per klm.

Centennial Park 21ks

Due to work commitments I couldn't run with the Striders this morning. Although after not much training this month they would probably have smashed me.

Ran from work up to Centennial Park and around SCG dodging swans fans and telling tigers fans to go south, SFS, Fox and back to work.

Total was 21ks in 1:35:10. Average pace of 4:31 per klm. Should have run up the end of the street.

Felt good but the area is pretty flat save for a hill up Moore Park Rd.

Next sunday I get to play 7AM STAR host and run with oldies and newbies.

Centennial Park 16ks

A bit longer than yesterday as the anti biotics have finished. Damn Penicillin was creating havoc with my stomach.
Ran up and around Centennial Park, SCG, SFS, Fox and back.

Total was 16.1ks in 75:34. Average pace of 4:41 per klm.

Centennial Park 11ks

Finally decided I should get some anti biotics as my chest cold was not shifting. Missed Sutherland 2 Surf on sunday because of it.

Just had an easy run up to Centennial Park and back.

Total was 11ks in 52:23. Average pace of 4:45 per klm.

ES Marks Track 6 x 1k Reps

18 Degrees, 20k winds and 72% humidity. Almost spring like temps at night.

ES Marks track with heaps of Can Too runners getting in the way. Must be C2S training time.

Reps were 3:36, 3:26, 3:30, 3:30, 3:28, 3:31. All done with a 200m walk recovery.

Did a 2k warm up and a 2k cool down.

Sutherland 2 Surf on Sunday. 11ks downhill mostly. Hopefully we get the South Westerly breeze through which will be mostly tailwind if it does.

Saw an Easy Tiger on the track. Actually he was finished when I arrived.

MLR 16ks

At least the legs are not sore know. But still breathing like an 80 year old smoker or an unfit Timmy. Hard to choose?
Ran from work up to Centennial Park and back doing a few loops of the SCG and SFS in the process.

Total was 16.1ks in 77:15. Average pace of 4:47 per klm.

Sydney Harbour 10k

Entered a while ago in the hop that I would be fit on this course which is almost dead flat. Not to be with a cold and sore calves still from Gold Coast Half I probably should not have started.

The shit hit the fan at the 1k mark when my left calf went tight. Pity as I felt ok doing 3:30 ks at the stage even with my heavy lungs.

Time was 40:34 for the 10k. Min was 10 degrees but humid at 78% apparently. Didn't feel that high.
Still I was 191st out of 3239 finishers.

Then I was off at lunch to the Sydney Tower Walk. Views were great but the guide was crap. Knew nothing about Sydney.

Centennial Park 14ks

Calves still sore and lungs still misbehaving. Bronchial Asthma is not fun.

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

Centennial Park 11ks

Calves still hurt from the Half Marathon on Sunday. So just took an easy run up and the SCG and SFS and back to work.
Total was 11ks in 52:39. Average pace of 4:47 per klm.

Gold Coast Half Marathon 83:57

First time running at the Gold Coast, plus have not been up there since I watched my club win the Surf Boat National Titles in 2000.
Expo was bigger than anything Sydney, Melbourne and Canberra has offered.

Was worried about the bus making it to the start line as I heard plenty of stories of full buses going past the later stops. I was staying off Cavill Ave so one of the later stops. Race start was 6AM which is the earliest I have done a race at.
Bus was ok and arrived at the start about 5:20AM. Found the Striders tent to put some gear and went with David Tonge to find the start line. I had an A start and he had preferred. He was hoping to keep with Tom but wasn't hopeful as is on the comeback from an injury. Ran 77:40. Tom was 71:16.

Race is straight north and straight back with only one side diversion near a roundabout where you have a sharp hairpin plus the 10.5k turnaround of course. Tried to run away from the wind near people but there wasn't that much wind. I managed to run racing line for the most of the race, but some people seem to just follow the heard even when the course turns left or right. I don't get that?
I even managed near the end of the race to pass Liz Miller by going up the inside when the course turned.

I'm surprised the race has no split mats at all for the Half. I know the 5k and 15k would be on the marathon course which might confuse things. But the 10k marker would have no problems at all. This is my biggest grip about the race. The marathon has 5k split mats so why not add a 10k in for the half?

Splits off my watch which I started when I crossed the mat so are based on net time above.
5k 19:30
10k 39:28(19:58)
15k 59:25(19:57)
20k 79:28(19:57)
Finish 83:57(4:29). Average pace of 3:58 per klm. Makes a 2:56 Marathon apparently based on the 2.1 formula.

Age group PB for me after doing 88:16 at SMH Half late May. Second fastest half for me as well.

ES Marks 8 x 400m Reps

17 Degrees at 7PM in the middle of winter in Sydney. Must be Global warming.
Plenty on the track at Moore Park. Didn't help me much as I struggled to chase people around tonight. Must be the heat I say!

Reps were 80, 79, 81, 81, 81, 78, 78, 81. All done with a 200m walk/jog recovery. Did a 2k warmup before hand and a 2k cool down afterwards.

MLR 15ks

Grass was still pretty soggy around Centennial Park and Moore Park tonight with plenty of water still running out of some steep front yards.

Ran from work up and around Centennial and Moore Parks and back to work. Total was 15ks in 1:10:45. Average pace of 4:43 per klm.

Doing Gold Coast Half on Sunday Ewen then Sydney Harbour 10k the week after. Not sure about either time.

ES Marks 6 x 1k Reps

Very slack on the weekend. Didn't run at all. Woke up tired sunday morning so just stayed in bed. Was a good idea after hearing the rain bucket down.

13 Degrees and 80% humidity. No wonder my head was steaming. Did a 3k warmup  because I couldn't warm up.

Reps were 3:32, 3:29, 3:29, 3:25, 3:25, 3:24. All done with a 200m walk recovery.

ES Marks 6 x 1k Reps

Thankfully not as crowded as last night, but still about 50 out running which meant lots of overtaking.

Reps were consistently boring: 3:29, 3:27, 3:26, 3:26, 3:26, 3:29. All done with a 200m walk recovery.
Did a 2k warm up and 2k cool down.
Still was pretty windy around one side.

ES Marks 3k TT

Remind me next time I want to run on a Wednesday night at Moore Park not to. Turned up to find about a hundred Can Too Runners, another group of about 40, plus a tri squad running of about a dozen more. Thought it was William St on the 2nd sunday in august there was that many people.

Did a 2k warmup which was a challenge with no room to move.

Was hoping to run 10:30 for the 3k but that went out the window in the 1st k going through that in 3:40. Pulled it back on the other two running 3:35 and 3:35, which had me finishing at 10:50.

At least they were close in time splits and I didn't have a blow out. But a bit too slow for my liking.

River Run STaR 25ks

Arrived late this morning at a STaR I have only run once. It was dark and raining. Was told by the hosts there were about 6 at 6:20 so just go up this other road and you should find them.
Turns out I didn't find them but John Binfield who arrived before me but missed the 6:20 group as well found me after 3ks. So we ran together getting lost and trying to read the map in the dark.

The STaR has about 40 street turns on it during the whole run which makes it hard to follow in the dark at the start. Run starts in Putney and goes through Tennyson, Henley, Huntleys Point, Gladesville, a bit of bush through the field of Mars which was very muddy and soon to flood from the look of the creek we ran over. Then John and I went short through Denistone, West Ryde, where the 6:20 group caught us, and back through Meadowbank to the finish.

Didn't rain during the run but did as soon as we finished. Total was 25.2ks in 2:12:15.

State Longcourse XC 52:06 = PB

Found out on Thursday that the course had been changed. The big hill at the back of the course had been changed to a couple of shorter up and down hills instead. Probably made the course faster for me at least. Not sure about other runners.
Was supposed to rain heaps on the coast but due to driving to Nowra I missed all the Sydney rain until I came back into some real heavy stuff at Sutherland.
Course had a couple of small mud spots but was otherwise dry until I had rain for a couple of minutes at the 11k mark. Nothing heavy.

Splits were 3:40- 1k, 7:58- 2k, 16:41- 4k(1st lap), 20:55- 5k, 34:30(2nd lap 17:49), 52:06(3rd lap 17:36).

Always go too hard on this course at the start. Must be the rush to get to the hills. PB by 1:53 over last years 53:59. Was hoping to run the 2nd and 3rd laps closer to the 1st but to no avail.

ES Marks 4 x 1k Reps

Not looking forward to Nowra at all Ewen. You know that hill is coming 3 times and you can't get away. Hopefully I'll run a bit better than last year.

ES Marks track was pretty crowded so had to do lots of passing.

Reps were 3:28, 3:25, 3:24, 3:25. All done with a 200m walk recovery. Felt like I had a headwind going both sides of the track.
Did a 3k warmup as I felt cold before hand.

ES Marks Track 2k\1.6k\1.2k\800\400

Missed the showers as none fell during the session just before and after.
Fairly wet track though. Some of those runners wear very squeaky shoes. The racing flats I use have no rubber so I could sneak up past everyone.
Did a 2k warmup before hand.

Reps were:
2k - 7:34(3:47/k)
1.6k - 5:54(3:41/k)
1.2k - 4:20(3:36/k)
800m - 2:46(3:27/k)
400m - 1:17(3:12/k)
Total 6k in 21:51(3:38/k)

All done with a 200m walk recovery. That first recovery was hard between the 2 and 1.6k. But the others were easier.

ES Marks 6 x 1k Reps

Not an easy night to run on the track, 20k winds and gusts up to 30ks. Still plenty of people on the track and the slow ones insisting they should run in lane 1.

Reps were 3:31, 3:29, 3:31, 3:28, 3:27, 3:30. All done with a 200m walk recovery.

Did a 2k warm up and a 2k cool down.

MLR 16ks

Cool start tonight only 13 degrees. Colder when the wind blew as well. At least the rain had stopped.

Ran from work up to Centennial Park, around Moore Park, SFS, SCG and back to work.

All up 16ks in 1:12:20. Average pace of 4:31 per klm. Felt good.

ES Marks 6 x 1k Reps

I don't know, was it the chasing chicks around the track that did it?
My legs don't feel recovered from Sundays Nightmare but something pushed me faster tonight.

Reps were 3:32, 3:27, 3:25, 3:21, 3:23, 3:28. All done with a 200m walk recovery. Did a 2.4k warm up and a 2k cool down to finish.

Might run ok at Mini mos 10k on Sunday.

Newport Nightmare STaR 29ks

Have to love a star map that says "The Full Catastrophe!" on the instructions. That just means a really hard run.
Starts at Newport Beach and goes straight up to Bilgola Plateau via the inland route. That meant straight up for 2ks with John Binfield and Nigel streeting me up the hills. Finally get some down but then it is up and down through Clareville on the Pittwater side before we reach the flat of Careel Bay and Avalon.

Then it was up to Palm Beach along the Pittwater side, where we continued past the golf course and did a run on the sand up to the lighthouse. Too many stairs here.
Back down and the race for home was on via the Ocean side of Palm beach, Whale beach, Avalon, Bilgola to the finish.

Hasn't been run since 2009 apparently. Bit of a mystery on whether it is H4 or H5.
Total was 29.2ks in 2:33:31. Average pace of 5:15 per klm. Very slow so I'm going for H5.

Drove up to Palmy afterwards as it was a great day for a swim. water still warm at 20 degrees.

ES Marks 6 x 1k Reps

Taken a while but finally back under 3:30 for 1k. At ES Marks track again tonight.
Had a young kid being coached as a walker who was in Lane 1. Seriously that coach doesn't give a shit about the rest of us.

Reps were 3:34, 3:33, 3:35, 3:33, 3:29, 3:31. All done with a 200m walk recovery.

MLR 15ks

A bit shorter run tonight as I wanted to get home to watch the Queenslanders get pounded, which they did.

Up to Centennial Park and around the SCG and SFS and back to work. All up 15ks in 1:10:30. Average pace of 4:42 per klm.

ES Marks 6 x 1k Reps

Interesting discussion tonight between Spot Anderson and Pete Spehr over who should run in lane 1 on a crowded track during training.
Spot says piss off and Pete says get your 6 min k runners out of lane 1. Went on for about 30 mins while I was going round in lane 1 passing the 6 min k runners and being passed by other faster ones.

Pete Spehr has a point as the Can Too groups always tell their people to go wide around the track unless they are doing 4 min k laps which 95% are not.
Doesn't worry me as I'll chase anyone around the track to get faster.

Reps were 3:35, 3:37, 3:37, 3:35, 3:31, 3:32. All done with a 200m walk recovery,

Not the Striders Tourist Trot STaR 31ks

No Tourists, No Striders,
The weather report for Timmy as I know he has trouble sticking his head out the window to look.

12 degrees at midday. 31k winds with gusts in the 60's and it rained until 2PM. Two thirds done by then but at least the wind dried by clothes out except for the shoes and socks.

Ran up to Centennial Park and did the Striders STAR course minus Blues Point and Woolloomooloo,

Didn't feel good after running past the circular quay and a Turkish protest as well. Legs were hurting badly from the rain.

Total was 31ks in 2:31:23. Average pace of 4:53 per klm. A few stairs and the wind slowed me up a bit.

ES Marks 5 x 1k Reps

No timmy on the track tonight. But I somehow managed. Probably from trying to chase women around the track.

Reps were 3:36, 3:35, 3:37, 3:34, 3:35. All done with a 200m walk recovery.

2k warm up and 2k cool down.

Felt easier than Tuesday.

MLR 17ks

18 Degrees and 70% humidity and it is supposed to be winter on Saturday.
Usual run around Moore Park and Centennial Park. Not many cyclists out tonight. Mainly walkers.

Total was 17.2ks in 1:19:55. Average pace of 4:38 per klm. Getting faster.

ES Marks Track 5 x 1k Reps

Word had got around that the great Lindop was running at ES Marks tonight. A cast of thousands(actually about 50) showed up to watch the performance.
The great man was impressive doing lap after lap at 3 min k pace.
I was stunned by the show coming from a man with dodgier Achilles than John Bowe.

My reps were slower than Timmy thought they were. He kept looking at my final pace across the line thinking that was my k pace. No 3:12 ks from me Timmy. That was just the last 5m pace.

Reps were 3:36, 3:35, 3:39, 3:39, 3:39. All done with a 200m walk recovery. Did a 2k warmup and a 2k cool down.

My first two were faster as I tried to keep up with the Great Lindop to no avail.

MLR 16ks

Managed to get out tonight in between the showers around Sydney without getting wet at all. Bar the shoes on the wet roads.
Ran up and around Centennial Park, Moore Park, SFS, SCG and back to work.

Total was 16.4ks in 1:18:18. Average pace of 4:46 per klm.

ES Marks 5 x 1k Reps

Plenty of people getting in the way tonight. Mostly from BondiFit who insist on running in lane 1 doing 6 min ks. Get out in lane 2 or 3 so we don't have to overtake so much. Rant over!

Reps were 3:39, 3:38, 3:39, 3:37, 3:34. All done with a 200m walk recovery.
Did a 2k warmup and a 2k cool down.

SMH Half Marathon 1:28:42

10k Split 41:11 Position 481
20k Split 1:24:05 Position 456
Finish 1:28:42 Position 450

Managed to pass a few after the 10k. Finished in the top 5% which is always a good thing.

ES Marks Track 3 x 1k Reps, + 1 x 400m Rep

With the wind it felt a lot colder tonight. Took me a while to warmup too. All the CanToo people were doing their last run before SMH half were getting in the way as well.

Reps were 3:40, 3:37, 3:35. All done with a 200m walk recovery. Plus a 400m rep in 1:16.

Did a 2.5k warm up and cool down.

MLR 14ks

Brought back the weather report for Timmy. 16 degrees and 20k wind gusts. Not cold really at all.
Ran from work up and around Moore Park and Centennial Park.

All up 14ks in 1:06:34. Average pace of 4:45 per klm.

ES Marks Track 5 x 1k Reps

Plenty out running again. Mostly getting in the way as I had to run a fair bit in lane 2 of the track.

Reps were pretty decent this time. Still not fast but better than nothing.

3:45, 3:45, 3:44, 3:42, 3:42. All done with a 200m walk recovery.

2k warm up and cool down as well.

All good for SMH sunday.

Tourist Trot STaR 28ks

Nice fog this morning around the harbour for nearly all of the run. We could only see as Fats had some fluro green shoes on.
Started in centennial Park and basically ran down to the Rocks across the bridge, around past Luna Park and back over via the Opera House, Botanic Gardens, Woolloomooloo and the Cross to the finish.

Total was 28.7ks in 2:18:48. Average pace of 4:50 per klm. A few stairs in this run and a couple of not nice hills as well.

ES Marks Track 5 x 1k Reps

Plenty of people on the track again tonight. Heaps of running wide was needed to get round each lap.

Reps were still as unpleasant as Tuesday.

3:57, 3:54, 3:47, 3:52, 3:51. All done with a 200m walk recovery.

MLR 15ks

From work up and around Centennial Park, Moore Park, SCG and SFS and back to work. Very slow tonight, just didn't feel like I could run any quicker.

15.05ks in 1:10:39. Average pace of 4:41 per klm.

ES Marks Track 5 x 1k Reps

The track at ES Marks has finally re opened after getting re laid during the summer. It doesn't actually feel as bouncy as the one at Homebush which is weird.
Did a 2k warm up and a 2k cool down after finishing.

Reps were slow as I have not done much since Rotterdam.

4:00, 3:57, 3:51, 3:55, 3:53. All done with a 200m walk recovery.

Just finished before a shower came across the track.

North Ryde Ramble STaR 30ks

Evil star run H3 and Bush 9 with the last 4ks through the bush along a very rocky road.

The run starts at North Ryde and we run down into the Lane Cove National Park and back up out via Scribbly Gums hill, past the cemetery and through Macquarie Park and Uni. Back past the start. I don't like runs that do that as I tend it want to drop off.

The group dropped me at 10ks and I was left on my own with the hills and bush of Cheltenham, Beecroft, Thornleigh and Pennant Hills. With the rocky river bed back to walk along as there is no sand in there anymore.

Finished thank god in 2:42:12. Average pace of 5:17 per klm.

Bobbin Head STaR 28ks

Not a good run to do after a Marathon and no training for 2 weeks. H4 on the striders hill scale of 5 and 7ks of Bush.
This one starts at Wahroonga and goes through Warrawee, Turramurra and North Turramurra before heading down the bush track to Bobbin Head. The rest of the group left me here as I needed to have a rest stop in the bush.

Got down to the bottom and decided I wasn't keen on running up any stairs and bush so instead headed back up Bobbin Head Rd. Had to dodge the bikes going down at 70ks an hour. But I was keeping up with the bikes going up the hill slowly.

Finished the 28ks in a very slow 2:27:20. That really smashed the legs.

Rotterdam 5ks

Ran from my hotel near the start line up the Coolingsel and across the Erasmus Bridge and back again. Everyone was out wearing long tights, beanies and gloves like it was cold.
Was only 8 degrees and wasn't windy or raining. Bloody soft runners in Holland.

Total was 5ks in 24:10. Very easy run.

Brussels Local 19ks

Started from hotel near the Grand Place in the centre of Brussels and ran up the hill past the old palace of the King and through the EU area.
Did a lap around the Parc Leopold which is small and then a few laps around Parc du Cinquantenaire before going back.

On the way back ran around Parc de Bruxelles a few times. Pretty cold only 4 degrees so started out at 10am on the run.

Total was 19ks in 1:28:02. Average pace of 4:38 per klm. Stairs and lots of street lights.

Moore Park 3 x 2.2ks

With Iggy and the Stooges playing at the Hordern nearby there was a lot of black getting in my way along one part of the course. Anyway they worked out ok as the uphill part was aided by a Southerly and the Downhill part was back into it.

Reps 7:48, 7:43, 7:52. All done with a 4 min walk recovery back to the start again.

Actual distance was 2.17ks. Bit weird but I need to stop for the bus lane.

Thanks Ewen. Looking very cold ath the moment over there. But next week does look warmer. At least teens.

Western Wanderer STaR 26ks

New course which basically is the old course adding more waterfront and bloody stairs into the mix. But it is now shorter than the old 32.3ks it was down to 29.5ks.
Although today we ran a short cutoff at Cabarita to come back to Drummoyne.

Ran most of the run with JohnBo, Shaun A, Ray W, Tim A(map reading), and Chris Dwyer.

Total was 26.5ks in 2:07:00. Average pace of 4:47 per klm. Still apparently only H1 but the stairs do slow you down more.

Manly 14ks

Nice run along Manly beach this morning before the cloud came back in. Ran up to Queenscliff Lagoon and then around Manly Golf Club a couple of time before going back.

All up 14.05ks in 66:50. Average pace of 4:45 per klm.

Centennial Park 18ks

Ran from work up and around Centennial Park, Moore Park, SCG, SFS and back to work. Legs feeling good now. So over Six Foot tiredness.

Total was 18.1ks in 1:22:21. Average pace of 4:33 per klm.

Airport Adventure STaR 30ks

Only 5 of us this morning. Although Al and one of the Davids took off straight away and we let them go. The the other two including another David ran at a more decent pace until one went short after about 8ks and David stayed with me until we caught some 6:10 runners after 15ks. These two usually run 6:10 and were late so copped me fully recovered.

Run starts at Kogarah and we go through Brighton, Kyeemagh, Brighton, Monterey, Ramsgate beach, Dolls Point, Sandringham, Sylvania and Sylvania Waters, Penshurst, Carss Park, Beverley Park, Ramsgate before getting back to Kogarah.

Only hills really are in Sylvania plus the run up and down the bridges. H2 and no bush. Plus the air was cool which made for a good run.

Total was 30ks in 2:16:34. Average pace of 4:33 per klm. Legs felt fully recovered from Six Foot after 2 weeks which was great.

Centennial Park 12ks

Legs feeling a lot better now. Stayed on the inside of the park around the running track.

Total was 12ks in 52:00. Average pace of 4:20 per klm.

Centennial Park 20ks

Ran up to Centennial Park from work and did a few laps around the inside and outside of the park. Nothing special will legs getting better.

Total was 20ks in 1:34:20. Average pace of 4:43 per klm.

Centennial Park 12ks

Legs still felt sore from the STaR on the weekend plus Six Foot didn't help either.
Just did a few laps around the inside of Centennial Park getting passed by all and sundry.

Total was 12ks in 57:46. Average pace of 4:48 per klm.

Lap of the Lake STaR 31ks

Started at Dee Why surf club with Shaun A, John Bowe and Georgie Moore running. A great struggle to keep up from the outset.
I was effectively dropped at about 11ks and spent the rest of the time chasing 6 and 6:10 starters back to the finish.
We start at Dee Why and go through Cromer, Wheeler Heights bush, around part of Narrabeen Lake, then up through North Narrabeen, Warriewood, Warriewood Beach, North Narrabeen again.

Then back into the bush through Wheeler Heights and Cromer to the finish at Dee Why Surf Club.
Long course which I probably should have done as legs had all sorts of pains in different spots after Six Foot.

Total was 31.2ks in 2:37:00. Average pace of 5:01 per klm. H1 and Bush 5 on the Striders scale.

Six Foot Track 45ks - 5:18:55

Not enough training leading up to the race so didn't expect a lot from it. Tough up Mini Mini and Pluvio hills as per usual.
Black Range wasn't that much fun either as I didn't have the k's in the legs to go any faster.

Splits were:

1:29:50 to Cox's River. About the same as 2007. Funny. And 288th fastest.
1:34:18 for Cox's to Pluvio. 226th fastest.
3:04:09. Top of Pluvio which was faster than 2007. Weird.
2:14:46. Along Black Range was the killer. Did 1:55 in 2007.

Finish was 5:18:55. Final position was 314th.

Enjoyed the after race beers with the beer betters.

Centennial Park 11ks

Did a few laps around Centennial Park tonight. Pretty windy and lots of human traffic getting in the way as well.

Total was 11.1ks in 52:49. Average pace of 4:45 per klm.

Downhill Reps 4 x 420m

Down the grass hill in Centennial Park from the Paddington gates.

Reps were 1:20, 1:15, 1:16, 1:15.

All done with about double the recovery back up the grass hill. Did a 1k warmup and a 1k cool down.

Balmain Bungle STaR 20ks

Started in the rain this morning with John Bowe, Cam, Shaun and EJ at Drummoyne.
Then we cross the iron cove bridge and run around all of Balmain, Birchgrove and Rozelle, and then through Lilyfield and Leichhardt before with John, Shaun and I left we went short back to the Bay Run.

Around the Bay Run and back over Iron Cove bridge to the finish in Drummoyne.

All up 20ks in 1:44:30. Average pace of 5:13 per klm. Too many stairs and chatting going on. Plus it is taper for Six Foot anyway so no harm done.

Downhill Reps 6 x 420m

Down the grass hill in Centennial Park from the Paddington gates.

Reps were 1:19, 1:19, 1:18. 1:20, 1:15, 1:15.

All done with about double the recovery back up the grass hill. Did a 1k warmup and a 1k cool down.

Striders Equaliser 14k

Due to plenty of rain over the last few weeks the course was very wet from one end to the other.
The usual shin deep creek crossing was mid thigh deep and flowing hard on the way to Lindfield.
On the way back it was still just as deep and slippery as you come down a steep hill to it.

Apparently Tom took a swan dive in the 1st crossing chasing Fats. But managed to recover and finish 2nd to the Mountain goat.

Slow down to the creek as usual for me as it is pretty rocky downhill but I caught a few places back on the up hill and along the road which I managed to keep almost until the last hill before the power station when 2 went past me.

Finished in 26th spot in 1:11:20. But 1st in the 45-49 males. Woohoo!

Long Hill Reps 4 x 1.3k

Up and down Parriwi Rd in Mosman. 24 degrees and 65% humdity with 30k wind gusts. Had a few others going up and down the hill as well but didn't recognise them.

Reps were 6:47, 6:41, 6:45, 6:44. All done with about the same recovery back down the hill.

15k @ MP

25 Degrees. 65% humidity and up to 30k wind gusts. Felt more humid to me.

Ran around the tar track in Centennial Park having to dodge plenty of human traffic along the way.

Total was 15ks in 60:00. Average pace of 4 mins per klm. Still feels damn hard trying to hold it. God only knows what the other 27ks will be like?

Downhill Reps 8 x 420m

Down the grass hill in Centennial Park from the Paddington gates.

Reps were 1:18, 1:16, 1:16. 1:15, 1:16, 1:17, 1:18, 1:15.

All done with about double the recovery back up the grass hill. Did a 1k warmup and a 1k cool down.

Centennial Park 22ks

23 degrees and 70% humidity and 20k winds were not the best help today. Missed a long run yesterday due to a race I had to do at my surf club so it was out after work to do something. Ran a few different loops around Centennial Park, Moore Park, SFS and SCG.

Total was 22.5ks in 1:41:45. Average pace of 4:31 per klm. Must have been moving ok.

Jack Carter Cup - 8th 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. Very weak competition this year with only the swimmer having anyone close and that was about 5 mins behind. The swim, ski, run and board were all made longer this year. Especially the board which was about double.

I had a hard run due to no training and the very soft sand with a steep bank on the beach. Course was longer as we had to go up the big sand dune at the end of the beach to the rocks in the corner and then run back to the club. I did the 2.95ks in 13:38. Passed to the board paddler. I had at least a 15 min lead when I passed to him.who ripped around the course and we won by about 20 mins, for the board paddler and my 8th win in a row. Another pair of dodgey sunglasses was the prize. Seven wins each for the swimmer and the ski paddler.

Long Hill Reps 5 x 1.3k

23 degrees and 70% humdity. A bit better than usual.
Ran up Parriwi Rd in Mosman again for these. Doesn't seem to get any easier.

Reps were 6:36, 6:27, 6:39, 6:33, 6:47. All done with about the same recovery back down the hill.

MLR 20ks

22 degrees. 65% humidity. Felt more humid than that at times. Ran from work up through Kensington shops being passed by a guy wearing boxing gloves. Thought I was running faster than that.
Then ran around Moore Park, SCG, SFS, Fox Studios and a couple of laps inside Centannial Park and back to work.

Total was 20ks in 1:31:49. Average pace of 4:35 per klm.

Downhill Reps 10 x 420m

Down the grass hill in Centennial Park from the Paddington gates.

Reps were 1:22, 1:19, 1:18. 1:18, 1:16, 1:19, 1:15, 1:18, 1:20, 1:18.

All done with about double the recovery back up the grass hill. Did a 1k warmup and a 1k cool down.

Grass was pretty wet from the rain overnight so made it a bit slippery.

Mosman Reversed STaR 31ks

We had Guz, PT, Shaun and Mark F for awhile before they all went short. It was left to John Bowe, Paul Sholl and I to hold up the 6:20 name.
Conditions were hell this morning. 22 degrees was ok but 85% humidity which only decreased to 75% by the end of the run. Felt really drained of energy from the start. Almost weakened and use a Gel on a training run.

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. John and Paul dropped me in the bush along Bradleys Head but there were plenty out running today.

The 6:30 boys of CT, Fats, Andy and Barts tore past us near Mosman Wharf. They had all gone except CT when I got back.

Total was 31ks in 2:41:18. Average pace of 5:12 per klm. Striders H5 with 10ks of bush and plenty of stairs,and humidity didn't help the speed today.

MLR 20ks

24 degrees. 45k wind gusts, 60% humidity.
Ran from work up through Kensington meeting Kanser along Anzac Pde as I went. Then past the SCG, SFS, Fox Studios, Moore Park and Centennial Park and back to work.

Total was 20.1ks in 1:33:22. Average pace of 4:38 per klm.

Downhill Reps 10 x 420m

Down the grass hill in Centennial Park from the Paddington gates.

Reps were 1:18, 1:19, 1:16. 1:15, 1:19, 1:18, 1:17, 1:20, 1:18, 1:17.

All done with about double the recovery back up the grass hill. Did a 1k warmup and a 1k cool down.

Getting easier to do as the quads don't feel so smashed afterwards.

Manly to Warriewood 35ks

The race I was supposed to do at my Surf Club this morning was cancelled after all the competitors arrived. Bunch of idiots running that place. The surf was monstrous at sun down yesterday so how could it be flat today?

Due to that I drove back home and had to run on my own even though the Striders were at DY earlier. Frustrating.
Basically it was run up along Pittwater Rd to Warriewood and back. Hard work on the way back into a stiff southerly. 20 degrees and up to 40k wind gusts on the way back. A few hills but nothing like last week.

Total was 35ks in 2:48:17. Average pace of 4:48 per klm. Wasn't fun on the way back. Had trouble cracking 5 min ks.

Downhill Reps 10 x 420m

Very humid after all the rain over the weekend. Ground was a bit slippery in Centennial Park too. Plenty of people out running though.

Reps were 1:20, 1:18, 1:17. 1:17, 1:18, 1:17, 1:18, 1:19, 1:20, 1:17.

All done with about double the recovery back up the grass hill.

Manly, Curl Curl, Belrose hills 35ks

Slept through the alarm this morning as I intended to run the Striders Pymble STaR which is a hard hilly run with 8ks of bush. Lucky I did as I heard the front come through with 50k winds and heavy rain. Start was 21 degrees, 89% humidity and raining slightly.

Procrastinated about running in the rain and finally got out at 2PM for a run in the rain. Plan was to run from Fairy Bower up to Curl Curl along the coast. Few hills in there and a bit windy as well.
Then I saw the hill going into Dee Why and decided to run over to Warringah Rd and go up that to Beacon Hill instead. 2ks up the hill wasn't fun.

From there it was over to Oxford Falls and linking on to the Striders DY star run. Crossed Oxford Falls and had the 4 rolling hills up to Belrose to contend with. Plus the rain became heavier after Belrose. Not fun. Then down to Frenchs Forest and across Warringah Rd to the usual servo drink stop.

Then across Wakehurst Parkway to Warringah Aquatic Centre and the rolling hills up and down through Allambie heights before meeting Warringah Golf Club and some flat roads. Crossed Queenscliff Lagoon which due to the rain was only about 2ft from going over the road.
Then just ran back along Manly ocean front to home. Athe finish it was still 21 degrees, 90% humidity and raining heavier. Surf was massive on all beaches today. I give the course an H5 B0 rating.

All up 35.1ks in 2:51:25. Average pace of 4:53 per klm.

Long Hill Reps 5 x 1.3k

25 degrees and 75% humidity didn't make for a good session tonight. Legs felt smashed from last night.
Up and down Parriwi Rd in Mosman again. Lots of cars and bikes around.

Reps were 6:39, 6:46, 6:47, 6:49, 6:41. All done with about the same recovery back down the hill.

MLR 20ks

22 degrees. 74% humidity and up to 40k wind gusts. No wonder I felt like crap on the run today. Or maybe it was the downhills from yesterday?

Did a couple of laps inside and outside of Centenial Park. All up 20.25ks in 1:34:07. Average pace of 4:38 per klm.

Just for Six Foot Ewen. Six weeks of them anyway.

Downhill Reps 10 x 420m

25 degrees and 75% humidity and a storm trying to drop a few spots of rain as well.
Used the grass hill in Centennial Park from the Paddington gates down towards the cafe. Lots of people in the way tonight as there was a band playing.

Reps were 1:16, 1:12, 1:14, 1:14, 1:14, 1:15, 1:14, 1:14, 1:15, 1:16.

All done with about double the recovery back up the hill. Did a 2k warmup and a 2k cool down.

Manly 21ks

A late afternoon flight meant not much time for a run today at all. Ran along Manly beach up to Freshwater and back through Balgowlah and North Head to home.
Lots of people along the beach wandering like sheep.

Total was 21.3ks in 1:38:25. Average pace of 4:37 per klm.

Melbourne 12ks

Down in Melbourne for work on the weekend. Ran from the CBD where I was staying and did a couple of laps of the Tan in the afternoon.

Quite hard with lots of people around the city getting in the way.

Total was 12ks in 55:05. Average pace of 4:35 per klm.

Long Hill Reps 5 x 1.3k

25 degrees. 75% humidity and 30k wind gusts.
Ran up Parriwi Rd in Mosman for these. Ran out of time so didn't manage 6 like last week.

Reps were 6:41, 6:35, 6:40, 6:36, 6:38. All done with about equal recovery back down the hill.

MLR 22ks

24 degrees and 70% humidity was not nice to run in tonight.
Ran from work via Kensington and up Anzac Pde around the SFS, SCG, Fox Studios, Moore Park and a couple of laps inside Centennial Park as well.
Absolutely buggered, and one achilles is really hurting.

Total was 22ks in 1:41:44. Average pace of 4:37 per klm.

One minute on, One minute off

23 degrees and 30k wind gusts tonight in Centennial Park. Basically a couple of laps of the park.

30 mins for 7.35ks. Ok in the wind. Average pace of 4:04 per klm.

15k @ MP

20 degrees, 35k wind gusts, and at least better humidity of only 60%.
Ran laps around Centennial Park. Hard work in the wind with lots of people getting in the way as well.

Total was 15ks in 59:59. Not sure I can keep that up for another 27ks.

Yarra River 10k

Had to go down to Melbourne for work on Friday night so had a run along the Yarra late Saturday.

Total was 10.2ks in 43:32. Average pace of 4:16 per klm.

Legs didn't feel much like it after the hills on Thursday and the packing up of equipment on Saturday morning.

Only 20 degrees at 5 in the afternoon Timmy which was great.

Long Hill Reps 6 x 1.3k

Parriwi Rd in Mosman. From the Spit up to Spit Rd. 23 degrees. 61% humidity and 30k wind gusts. Lot of vehicle traffic today too.

Reps were 6:38. 6:38, 6:51, 6:41, 6:48, 6:45. All done with equal recovery back down the hill.

Achilles was real sore tonight.

MLR 20ks

From work up to Kensington and on to Moore Park. Had to battle the crowds around the SCG and Anzac Pde. So consequently stayed in Centennial Park for a couple of laps before heading back.

All up 20.51ks in 1:33:29. Average pace of 4:33 per klm.

Felt easy even with the 30k wind gusts tonight.

Homebush Hustle STaR 30ks

19 degree start and 93% humidity, finishing in 25 degrees. Just myself and Chris Dwyer to start with then we picked up Cam Arnold just up the road plus another runner Brendan who was late at about the 8k mark. Also had Ray Wareham join us at one stage as he had started early thinking no-one would do 6:20 start.
Start was Concord West, through Olympic Park, Newington, and down to the river. Up and over Silerwater Rd bridge and then along through Meadow Bank and back across to Rhodes, Mortlake, Breakfast Point, Cabarita and back to Concord.

Finished on my own as Chris ran some ks earlier and stopped at Cabarita to get his car. All up 30.1ks in 2:21:30. Average pace of 4:42 per klm.

Centennial Park 12ks

24 degrees. 66% humidity and 50k wind gusts tonight. Did a few laps around Centennial Park on the running track. Not many people out which was good.

Total was 12ks in 50:57. Average pace of 4:14 per klm. Not too bad in the wind.

Surf Club- Swim, Board and Run

After Black Stump I went up to my surf club for their events. Since I have not been in the water since March the swim and board paddle were pretty painful. And the run was a real short 400m with sore legs it didn't help.

BBQ and a keg of beer helped soothe the body later.

Beyond the Black Stump Fatass 24k

Humid start at 6am with about 20 others. 93% and 19 degrees. But no fog in the valley like normal.
Ran hard to the ferry but still wasn't beaten by one other by about 6 mins. We waited for another 2 mins for the ferry to leave but to no avail as 5 others caught up with us. All good fun.

Ran hard up the hill to Berrilee and was 2nd up behind the same guy that beat me to the ferry. Only ran out to the gate before the Castle and turned there to go back.
Ran down the hill hard doing 4 min ks at one stage. But the ferry was sitting on the opposite side waiting as there were no cars. Meant a 5 min wait before I got on.

Ran back up the road as I hate the bush track back, to the finish. Total was 24.5ks in 2:29:23. Faster than last year by 10 mins. But I was a bit unfit at the start of last year.
Couple of good hills on the course which whould help.