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.