2 x 3.7k Reps

20 degrees and 30k wind gusts tonight. The trees in Centennial Park were not helping that much to block the wind.

Reps were 14:40(3:57/k) and 14:46(3:59/k) with a 6 min walk recovery in between.

Felt a lot easier than they have been.

Moore Park 12ks

Couple of laps around Moore Park going past the SCG and SFS in the process.
19 degrees.
70% Humidity and a bit windy.

Total was 12.2ks in 57:05. Average pace of 4:40 per klm.

11ks @ Marathon Pace

21 degrees
80% humidity
20k winds with gusts over 30ks.
Not ideal conditions to try and hold my pace steady.

Did almost 3 laps of the running track in Centennial Park. Total was 11ks in 45:59. Average pace of 4:10 per klm.Happy with that.

MLR 18ks

20 Degrees and 20k winds.
Ran from work up to Centennial Park and arrived in time to see the JP Morgan Race around the park.
Had to wait about 15mins as I was close to the 5k mark.
Saw about the first 500 and then ran back to work.

Total was 18.22 ks in 1:25:50. Average pace of 4:42 per klm. Much faster than last week.

Joseph Banks Park 5 x 1k Reps

18 Degrees.
22k winds

Reps were a lot faster than last week. 3:30, 3:33, 3:31, 3:30, 3:36. Bit of a blow out on that last one.
All done with a 200m walk recovery.

Centennial Park 25ks

Slept in so missed the Striders run which was starting just outside Centennial Park. Kept running past the table setup.
As I was driving to the run I see Jonathan Fenton motoring at the front of the group who do an early 6ks before we start at 7AM.
Got scared I would be dropped straight away so took off early on my own. Saw the group with Fenton and ray Wareham about 10m off the front at about the 6k mark. Saw Enda, CT and GT following.
Thought they would swallow me up in about 15 mins but they must have gone a different way?
No sign of the Stoke boy Timmy as he was apparently out late Saturday telling stories about his boot polishing days at Stoke.

Did a couple of laps of the 10k loop and did an extra 5ks as well. The start was quite hard with 19 degrees and 90% humidity. But then a southerly came through about 8 making it windier but dropped the humidity heaps.

Total was 25ks in 2:00:43. Average pace of 4:49 per klm. Still felt very slow and I did struggle to keep the pace below 5 min k's at times.

Joseph Banks Park 5 x 1k Reps

19 degrees.
15k wind
64% Humidity.
Much better than yesterday's storm aftermath.

Reps were 3:50, 3:49, 3:39, 3:44, 3:44. All done with a 200m walk recovery. Didn't feel easy doing them.

Kawauchi 20ks

Start 19 degrees
40k winds
60k wind gusts
67% Humidity
Referring to the 2:08 Japanese Marathon runner who apparently runs 20ks 5 days a week at 5 min k pace.
Ran from work up via Bunnerong Rd and Anzac Pde to Queens Park and then across to Centennial Park and back via Anzac Pde and Bunnerong Rd.

Total was 20ks in 1:38:54. Average pace of 4:56 per klm. Hard work as all the way to Queens Park I had a head wind which didn't help me coming back as I was too buggered to run faster.

10 x 365m Reps

21 Degrees.
64% Humidity.
35k NE wind.
Gusts up to 50k.
Sir Joseph Banks Park at Botany for these. It has a gravel/grass track around a fenced in grass oval. Grass for about 20m. Just have to watch the elbows on the fence as it is 5 foot high. A bit slow into the wind in the 2nd half of each lap.

Reps were 78, 77, 77, 77, 76, 76, 77, 74, 73, 72. All done with a 40 sec walk recovery. Started running better near the finish.

Surf Club Swim & Run

Freezing cold water at Palmy for my surf club's races this morning. Got a head ache by the time I was up to my waste. Who said summer was coming?
Nasty 5 foot swell to contend with and then an easy swim between the buoys. Then a wait and catch a wave back to the beach. Although the rip was fairly good in close to shore.

Didn't do the board paddle this time as I was too buggered after the swim. I get to the run and I have a 60 sec handicap for a 750m run and I didn't even do an event last year. 2 guys had worse than me though with one of 80 sec. I think he won a couple of weeks ago.
Came in about 11th so maybe they might drop the handicap. There was some nice topless viewing near our turnaround so maybe that slowed me up.

Beers and a BBQ was my afternoon cure, plus a sleep for 2 hrs. I'm hoping the swimming will help get me fitter.

Centennial Park 20ks

Headed to the park this morning. While waiting for Timmy I spot Ray Wareham, then Barts runs by cursing about being beaten by Tom on Saturday. The group starts to form and we are blessed with CT, GT, Jeet, and Laura. Plus others I don't know.

After the first couple of k's at 4:25 pace my lungs gave in and I had to slow up and let the group go. They were doing two lots of the 10k loop I thought. Although as I came around in the park starting my 2nd lap I see CT and Barts running the opposite direction? Maybe Timmy knows that one?

Saw Steve Thurston as well in the park solo running angry. Tom might have 2 targets on his back at JP Morgan next week.

20ks done in 1:37:55. Average pace of 4:53 per klm. Not much faster than 2 weeks ago but I'll get there eventually.

MLR 13ks

20 degrees.
70% Humidity.
35k wind gusts.
Ran in Centennial Park mostly but wasn't getting much protection from the trees as the wind more easterly than North. Seems to have better protection when a normal NE wind is blowing.

Total was 13ks in 1:01:25, Average pace of 4:43 per klm. Better than last week.

2 x 3.7k Reps

25 degrees and 30k winds. Not ideal conditions to attempt to run fast. Felt my asthma come up during the first rep which didn't help me breathe.
Did 2 laps of the running track in Centennial Park. Lots of people about before the sun disappeared.

Reps were 15:00(4:03/k) and 15:18(4:08/k). Had a 7 min walk recovery in between. The fastest was about a minute and a half slower than my fastest time. Maybe I'm a bit unfit.

Timmy and the Eastside Crew

Temp 19.6 degrees and 87% humidity. Think I dropped a kg on the run.
Turn up just before 7 and in the distance see 6 guys all with shirts off showing their six packs dripping in sweat. Think they had just walked from their cars.
Timmy says we are doing the beachside loop, whatever that is. Anyway found out it was half a lap of the park and then out CP Darley Rd gates and onto to Alison Rd up hills where I was dropped near the hospital. Caught up to Timmy and Sonya downhill into Coogee beach. 5.7ks at this point doing mostly 4:20/k pace. Enda took it out hard.

From there the uphills and stairs going north to Bronte smashed me. The group went up Bronte Rd but I didn't see them as I kept going till the North side of Glamourama beach before finding Birrell St and heading up to Waverly. Eventually found my way to CP to finish the loop. Didn't run as far as I wanted but with the stairs and hills my legs were smashed. Saw Timmy at the finish.

Total was 16.5ks in 1:24:13. Average pace of 5:06 per klm. I was feeling good until we got to Coogee.

Centennial Park 5 x 1k Reps

21 Degrees and 78% humidity meant I was seating buckets around the park. No wind didn't help either.
Did a couple of laps of the running track while doing the reps.

Reps were 3:47, 3:46, 3:47, 3:54, 3:50. All done with a 2 min walk recovery. Absolutely buggered after that.

Centennial Park 12ks

19 degrees. 30k wind guts with the Northerly sea breeze blowing. Even with the trees in the park it was pretty windy.
3 laps of the track plus a bit extra before It became too dark to see.

12ks in 57:47. Average pace of 4:48 per klm.

Moore Park 3 x 2.2k Reps

Around Moore Park. Basically up Driver Ave from Lang Rd, along Moore Park Rd and back down Anzac Pde. Didn't know there was a Soccer game on at the SFS.
Had a few hassles running past people near the ground.

Reps were 9:17(4:13/k), 9:15(4:12/k), 9:23(4:15/k). All done with a 5 min walk recovery

Centennial Park 20ks

Started a bit late on today. Quarter to 8. Lots of people in the park who I had to dodge mostly.

Did 2 laps of Timmy's 10k loop on the grass.

Time was 1:40 for the 20ks. Bang on 5 min k pace. Must be pacing something right.

Melbourne Marathon 3:35:51

Much better run than Sydney. Not much training in between as I needed physio on my back again.
Was nice weather for it. Fine and sunny and didn't get hot till near the end.

Weird split mats they had out. But I was trying to keep 5 min k pace which I managed even though the mats don't say that until 30ks.

10k - 49:55
17.8k - 38:36(88:31)
30k - 1:01:35(2:30:06)
40k - 53:55(3:24:01)
42.2k - 11:48(3:35:51) 5:06/k pace

Quite happy with the pace as I was 1612th at 20k and finished at 1375th. And 15 mins faster than Sydney which was good.

7k @ MP

Fitness is so bad that the pace I would like to run Melbourne Marathon at is only 5 min ks. I'm doing Melbourne on sunday due to having entered the race months ago. Paid for my flights and hotel before I hurt my back.

I'll see if I can maintain 5 min k pace for the race. Tonight was 7ks in 34:58.

Centennial Park 20ks

Start at 14 degrees and 91% humidity. No wonder I felt like crap for the 1st hour. By the finish it was 17 degrees and 65% 2 hours later.
Missed the start of Timmy's squad so did 2 laps of the 10k loop on my own. Plenty of people out running this morning. Was great doing the first in the mist of Centennial.

Total was 20ks in about 100 mins. Garmin decided nit to start at all. Only 2 years old if that so shouldn't be having issues. Or maybe the RAAF was using the satellite to search for ISIS?

Have had physio for the last 2 weeks again after the back became tight after the marathon.

Sydney Marathon 3:50:33 = PW

Start at 12 degrees with some showers prior to the start and through to about 2 mins after the start. Nice and cool anyway with a plenty of cloud cover and the day fined up eventually to 19 degrees at the finish. Back was ok but just very unfit. Stupid idea to do it the same as Canberra leading to another PW for the year.

Plenty of timing mats on this course. Helps having a former top runner as the RD. Won't mention all of them.

10k 48:45
20k 1:38:21
21.1k 1:43:25. Should have pulled out at half way as that was the extent of my fitness.
30k 2:34:08
40k 3:36:41
42.2k 3:50:33.

And I've run 50ks in that time almost.

Moore Park 10ks

Moving slightly faster but not really. 10ks in 49:25. Some how 42ks at that pace won't be sustainable.

Moore Park 16ks

More lard moving before the Marathon on Sunday. Not sure it is helping too much. In the dark on the foot path and grass around Moore Park, SFS, SCG.

Total was 16ks in 80:20. Could be horrific on sunday.

Centennial Park 14ks

Somehow by the Tuesday after my last long run on August 17th my back on the right decided it didn't want to ben properly. So the last 4 weeks as been 'spent' having physio 2 days a week along with all the exercises they make you do. Couldn't run at all due to the pain being low down near my hip and the spasms I was getting through to my legs. Not fun.

Think I've put on 5kgs of lard. Today was an afternoon in Centennial Park. Saw easy tiger as well during the run.

Total was 14ks in 69:23. Average pace of 4:57. Think I lost some fitness.

Manly 30ks

Had some work to do early morning so didn't head out till later. Kept the run local and flat.
Going around Manly, Queenscliff, Nth Manly, Brookvale and up to Dee Why. There was the hill to get up to Dee Why and back but apart from that pretty flat.

Nice day for a run mid winter. Total was 30.2ks in 2:25:58. Average pace of 4:50 per klm.

Moore Park 3 x 2.2ks

A circuit going from Lang Rd at the hordern pavilion up past the SCG, SFS, along Moore Park Rd and down the path along Anzac Pde.

Reps were 8:31(3:52/k), 8:14(3:44/k), 8:20(3:47/k). All down with a 4 min walk recovery in between.

Slower than I thought they would be. Couldn't have been warmed up enough for that first one.

Moore Park 14ks

12 Degrees. Warm night. No wind which was good.

Did a couple of laps around Moore Park, SCG, SFS and part of Centennial Park.

Total was 14.26ks in 1:05:24. Average pace of 4:35 per klm.

Felt much easier than recent runs.

City 2 Surf times

My Dirty dozen of races this year. Only missed in 2005 with a stress fracture. Doesn't make for good reading as I appear to be in a 5 year rut.

2002 - 93:54(No training)
2003 - 77:43
2004 - 62:52(Started running May)
2005 - DNS stress fracture
2006 - 58:05
2007 - 57:59(Very disappointed with this as I thought I was running well that year)
2008 - 75:40(Hadn't run since April due to PF)
2009 - 56:25
2010 - 55:05(With a net of 54:53 getting me my only preferred start for 2011)
2011 - 55:04(Net of 54:55. But Fairfax made preferred 52 for males in 2012 so back in the red)
2012 - 57:13
2013 - 59:21(Had a pain under my ribs hit me going up William St which didn't go away till HBH)
2014 - 61:33(Achilles and no training)

Plenty of excuses since 2011. Hopefully I can turn it around next year.

City 2 Surf 61:33

Wasn't expecting much from the race this considering how my training has been. Was still at the Red start at 6:15AM but the time went quickly anyway. We now start at 7:55AM instead of 8am? Stupid change by Fairfax.

William St was great leading Steve Jackson who I somehow passed even though he had preferred start. Lead him until he tugged on my singlet just before the road split for the tunnel. So maybe 700m I was in front. Had to make a pit stop at Rushcutters after waiting for 2 hrs at the front of the red group. Bit hard to sneak out and be let back in.

I was really bad on any little hill and felt the whole field go past me up to Edgecliff. Caught a few back on the downhill into Double Bay but was then passed again up the hill to Cranbrook. Started sweating a lot as I was on the edge of my fatness through Rose Bay. Turns out it was only 50% humidity and it was just me. Bugger.

Got to the 5k flag in 22 mins. Forgot to change the garmin which was beeping like Timmy at Mile markers. More people went past me on the flat to the bottom of heart break. The hill was a struggle with all the extra weight I had on me. Apparently according to Fairfax I was in 2648th spot at the bottom and 2834th at the top. Didn't think that many passed me but based on chips they can start at anytime and are not actually running with me.

As I turned at the dead heart of Dover Heights I was feeling better with to downhills coming and motored past a few. Got taken back by a few later on up to the 10k which I reached in 45 flat. Could be the Striders 45 min pacer next race. Hmm!

The downhills were coming and so was my speed cranking the pace up to 3:35/k at one point. Screamed to a halt trying to negotiate the crowds and small hill on Campbell Parade. Through to the finish where I managed a kick to finish in 61:33 and 2307th spot.
No paper this year from Fairfax the tight arses? Striders didn't have a tent so we all stood around getting photos and chats with Deek, Monners, Mottram and Pat Farmer.

Times off my watch that I usually take:
5k 22:00
6.2k 25:57(c2s time)
7.2k 32:34(HBH clock)
7.8k 34:26(c2s time)
10k 45:00
Finish 61:33(32:34/28:59) One of my best splits here of 3:35. Now if I can just get to the clock faster. I'm a gun after the Heart break hill clock. 2834th position at 7.8ks and finished in 2307. Passed 500.

Centennial Park 10ks

16 degrees at 7pm and 60% humidity. Felt worse.

Just an easy 10ks around Centennial Park, Moore Park, SCG, and SFS.

Total was 10ks in 44:21.

Hopefully not my pace for Sunday.

ES Marks 5 x 1k Reps

13 Degrees but dew forming on the infield by the time I finished. Just felt a lot colder at 8PM at night. Clear skies and no wind.

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

Plenty to chase on the track tonight so they were faster than last week,

Reps were 3:48, 3:48, 3:38, 3:38, 3:40. All done with a 200m walk recovery.

Might have blown your $50 Ewen. But then if my lungs feel like racing I could go faster on Sunday.

State short course X-C 7.5ks

Upjohn Park at Rydalmere for a Saturday afternoon race. Nice dry course due to the lack of rain in Sydney. Got a bit dusty in some spots when the wind blew though.

Struggled around the 3 laps with my splits of 11:00, 22:48 and finish in 34:02.
Not unexpected it would be that slow.

Plenty of Striders out running as well. With Andrew Tuckey winning the 35-39 age group and top ten overall. Must be HuRT's number 1 at C2S now. Although Tim Lindop will probably know better.

Hill Reps 3 x 1.1k

Not a lot of time tonight with end of month. Couldn't run last night as I was waiting on a phone call that never came.

Ran on the grass up Lang Rd to Moore Park Rd and back down.

Reps were 5:48, 5:52, 5:49.

ES Marks 5 x 1k Reps

2k warm up before hand and a 2k cool down afterwards.
Nothing felt good tonight. Felt like I was running in mud and just couldn't get any go forward in the legs.
Could be the lack of training though?

Reps were 3:58, 3:58, 4:00, 3:54, 3:57. All done with a 200m walk recovery. Slowest in years. Although I could do with a 4 min k pace at C2S would give me a 56.

Centennial Park 2 hours

Woke up a bit late so didn't start until 7am. 9 degrees at the start which was good for singlet weather in the park.
Did a couple of laps of Timmy's 10k loop and then another lap inside the park on the grass.
Plenty of people out in the sun this morning.

Have CT's 40th glam rocker party tonight. AKA livin' in the 70's. Should be fun.

Total was 25ks in 2 hrs. Average pace of 4:48 per klm.

Hill Reps 3 x 1.1k

Lord of fatness running up hills. Can't say it was fun. Wasn't even very steep and had some flat and downhill in it as well.
Ran up a grass hill beside Centennial Park. Basically up Lang Rd to Moore Park.

Reps were 5:54, 5:48, 5:56. All done with a jog recovery back down again. Nothing flash about them.

Monday Long Run 22ks

Sunday became Monday after sleeping in. And then my Surf Club AGM and beers put paid to the afternoon run.

Ran from work at Banksmeadow up to Fox Studios and back. Hard run. Lots of side streets and cars. Plus plenty of dark spots to fall over in.

Total was 22ks in 1:49:30. Just scraped under 5 min k pace which was ok. Felt slow at times but I had a lot of stopping to do with lights, people and streets.

Moore Park 12ks

11 Degrees but felt like 8 with 50k wind gusts. No-one out running as it was a Friday night.

Couple of laps around Moore Park and past the SCG and SFS.

Total was 12.2ks in 56:22. Average pace of 4:37 per klm.

Moore Park 12ks

Stuck at work last night so couldn't go for a run. Rained for awhile anyway so it didn't bother me at all.

Ran a couple of laps around Moore Park and past the SFS and SCG.

Total was 12.2ks in 56:32. Average pace of 4:38 per klm. Slightly faster than Monday.

I was looking for you at the 10k turnaround Ewen but was a bit hard with the big crowd. Maybe next month at Bondi? Which I assume you are coming up for?

Moore Park 12ks

Warm at 7pm. 13 degrees and 82% humidity with the cloud cover. Wondered why I was sweating so much.

Around Moore Park and past the SCG and SFS.

12.2ks in 56:50. Average pace of 4:39 per klm.  Achilles felt ok.

Gold Coast Half Marathon 1:33:48

Nothing to write home about with my lack of training. My head thought I could run faster but my body said no.
Caught the plane up Saturday with Moh Alkhub on board. Caught the bus to the convention centre to get our numbers as well and then the bus into the accommodation. We were staying at different places.

Up at the god awful time of 4am for the 6am start of the half. Had to catch the bus near the hotel arriving about 5:15. Met up with a few Striders and left my bag at the tent.

Start in the dark and I knew in the 1st k I would struggle to hold the pace I wanted. After that just tried to hold 4:30/k pace.
The organisers heard my whinging from last year and put in a 10k split mat. Very good.

Great weather for the race. Big crowds and the Australian all comers marathon record was broken as well as the course PB in the men's. Deek had the all comers since 82 Comm Games.

Splits were:

10k - 44:00(4:24/k)
20k - 1:29:03(4:27/k)
Finish - 1:33:48(4:26/k)

Finished on net time 611 out of 8572. So still top 10%. I thought more had beaten me than that.

My race positions were good. 612 at 10k, 612 at 20k and 611 at the finish. I know plenty passed me after the 10k mark but between 15k and the finish I was obviously reeling them back in to grab 1 spot. Yeehah!

Moore Park 10ks

10ks around Moore Park area. Nothing too hard and took it easy.

10ks in 46:35.

Warmer than last night.

5k @ RP

13 Degrees and a bit windy. Felt colder but wasn't too bad. Must have been the CO2 fumes keeping me warm.

Did a couple of laps around Driver Ave, Moore Park and Anzac Pde.

5ks in 19:27. Not sure I can keep up that pace for another 16ks. Probably blow up after 5 and struggle home on Sunday.

Sir Joseph Banks Park 11ks

Not far from work to this park. In the old sand hills and swamps of botany bay near the airport.

Did a couple of laps on the grass, scrub and paths of the park.

Total was 11.1ks in 51:28. Average pace of 4:38 per klm.

Even in the wind it felt faster than during the week which is good.

Moore Park 10ks

14 Degrees and back to wearing a singlet as there wasn't much wind. Stayed mostly on the tar around Moore Park and past the SCG and SFS.

Total was 10ks in 47:02. Thought I was running faster than that. Must be the fat slowing me down.

Moore Park 10ks

14 degrees and only 20k wind gusts. Still wind chill said 12 degrees. Felt cold in the dark.
Ran around an oval near the Robertson rd gates doing a few laps.

No people traffic and all on grass.

Total was 10ks in 48:20. Slower than last night with less wind. Getting slacker.

Centennial Park 10ks

Howling wind with up to 60k wind gusts and actually 14 degrees. Felt colder with the wind chill factor.
Ran around Centennial Park mostly on the grass with the extra distance via Moore Park Rd and Anzac Pde.

Total was 10ks in 47:26. Must have been faster on the tar sections.

2 x 2.2k Reps

In a circuit up Driver Ave, along Moore Park Rd and down Anzac Pde. Then a walk across back to the start again along Lang Rd.

Wanting to do more reps but my calves were hurting from last night.

Reps were 8:25(3:49/k), 8:203:47/k). Had a 5 min walk recovery in between.

Doing the half Ewen. Asked for a preferred start but they knocked me back. Was 220th out of 9000 last year so not fast enough for them. Starting from what ever colour the front group is being the preferred then. Hopefully see you up there.

8ks at Half pace

Nearly killed me. Was wanting to run at my dream Gold Coast Half pace.

Ran around Moore park, SFS, SCG and the bus way on Alison Rd as it is mostly dead flat.

Total was 8ks in 31:05, Average pace of 3:53 per klm. Was meant to be 3:55/k pace and not really long enough.

Hurt like hell though. Lungs and head didn't like it.

10 x 400m Reps

On the grass near Robertson Rd gates. Felt easier than last week which was good.

Reps were 81, 78, 76, 80, 77, 80, 79, 81, 77, 78.

All done with a 60 second walk recovery.

Needed a 2k warm up just to get warm before hand. A bit cold in the wind it was tonight.

Centennial Park 20ks

Had to run at lunch as had a bit of work to do in the morning.
Centennial Park was pretty muddy as we had rain overnight and I got showered on during the run.
Plus there was a good 40k westerly blowing which made it cold.

Couple of laps of Timmy's 10k loop. Not as many people out which made it easier to run.

Total was 20.3ks in 1:37:22. Average pace of 4:47 per klm. Much better than last week. Felt easier anyhow.

10 x 400m Reps

The depths I have shrunk to when a can only manage 4 min k pace for a 400m rep.
Ok it was on grass but seriously it felt very slow.

Ran on the grass from Robertson Rd gates in centennial park back to Anzac Pde.

Reps were 82, 79, 81, 84, 78, 80, 81, 83, 79, 82. All done with a 60 sec walk recovery.

Moore Park 12ks

Missed the cross country relays Ewen. Was wet and muddy down at Miranda again I heard.

Around Moore park and the bus way for a couple of laps. Very slow as the fitness is not there.

Total was 12.2ks in 1:00:50.

Had a brain fade last night and forgot my shorts to run in. Couldn't be bothered going shopping to buy a pair.

Centennial Park 10 Miler

Maybe I should change the settings on my garmin so it beeps on the klm points instead of the mile points?
Couldn't get out in the morning today so ran at lunch time in Centennial.
Didn't matter much bar a lot more crowded at midday than at 7am.

And since Timmy is always pining for a weather report it was 17 degrees and 25k southerly winds with gusts up to 45k's.

Total was 16.1ks in 1:20:01. Average pace of 4:58 per klm. Most was run on the grass in centennial and moore parks.

Moore Park 11ks

Around Moore Park on the grass. Getting very boring.
11ks in 53:02. Very slow.

Moore Park 9ks

Thought I could make it to 10 but to no avail. Pathetic really.
Around an oval in Moore Park.

Total was 9.15ks in 47:21.

Moore Park 8ks

Managed a bit longer. Not that it helped too much. Still slow.

8.15ks in 42:07.

Moore Park 5ks

Overweight and unfit makes for a slow run. Oh and a sore Achilles. Or it could be the dark?

Total was 5.2ks in 29:34.

Moore Park 5ks

Warm. Still 24 degrees. And a still sore Achilles.
Moore Park struggled around 5.3ks in 30:06. Not fun

Moore Park 5ks

Have a problem with my Achilles since I hurt it before the Canberra 50k. Still not fully recovered actually.
Have been doing stretching on it but is coming along very slow.

Tonight was only 5ks around Moore Park in 24 mins. I'll see tomorrow morning whether the Achilles swells up. Fingers crossed.

Canberra 50k Ultra

After hurting my Achilles at a session on Tuesday I still fronted up to run the 50k. An exercise in stupidity and I should not have started. It was a horror day on the course.

Splits:
10k 46:30
20k 1:35:52(49:22-10k)
30k 2:28:31(52:38-10k)
42.2k 3:38:37(1:10:06-12.2k)
50k 4:23:45(45:07-7.8k)

I was 32nd at the 10k for the ultra runners and ended up 58th. Not bad considering my pain from the start.
To top the day off it was a PW for the Marathon and 50k. The course has now been stuffed by Fairfax with extra hills in it around the back of a golf course and the 50k is sent around Lake Burley Griffin away from any crowds that can help you get to the finish which you really need. Glad I'm doing Paris next year.

A few beers in the NSWIB tent afterward helped my Achilles.

4 x 800M Reps

21 Degrees and 60% humidity. Not too bad tonight.
Ran these along Federation way outside of Centennial Park. A bit dark in patches but nothing much to trip over save for Horse Poop.

2:50, 2:50, 2:51, 2:46. All done with a 90 sec walk recovery.

Centennial Park 20ks

Temp 17 degrees.
87% Humidity
25k wind gusts and slight showers.

Had thoughts of waking up in time to go off with Tim and his group at 7am but slept in. Quite hard to do that when I had an extra hour.

Garmin decided it wouldn't go past the garmin name on the 1st page so I tried turning on and off during the run until about 7ks in it finally came good. Stupid GPS.

Total was 20ks in 1:34:50. Didn't get too wet out there in the wind and rain.

Moore Park 3 x 2.2ks

Run from Hordern Pavlova corner up past the SCG and SFS to Moore Park Rd. Along Moore Park Rd and down Anzac Pde to the bus way lights.

Total was 2.2ks with a 4 walk recovery between each rep. 8:02, 7:54, 7:56.

Centennial Park 26ks

Between 25 and 27 degrees for most of the run today. Mid afternoon in Centennial Park, dodging babies, horses and weddings. Very windy as well from the south east.

Total was stopped at 26ks after I knocked the wind out of myself tripping on a tree root.

Total was 26ks in 2:02:38. Average pace of 4:43 per klm. Felt much easier than last week.

Centennial Park 10ks @ MP

Didn't feel great tonight. A few people getting in the way as I ran as well.

10ks in 42:08. Bit over pace but close enough.

Centennial Park 12ks

Around Centennial Park. Humid and windy as per usual for this time of year.

12ks in 56:23. Average pace of 4:41 per klm.

Getting better but still hard work.

Centennial Park 33ks

Couldn't run on the morning so had to cop the heat 27 degrees in the afternoon. Sunburn on the arms was not fun in the shower afterwards.

Ran Timmy's 10k loop 3 three times with a bit extra to finish.

Total was 33.1ks in 2:41:22. Average pace of 4:52 per klm.

Centennial Park 10ks @ MP

Windy and legs not responding too well at all.

10ks around CP just before darkness fell. Came in at 41:50. Was aiming for 42 so all good.

Can't see myself holding another 32ks at that pace though for Canberra. Could get ugly if I try.

Centennial Park 11ks

Legs felt better than yesterday. A bit windy with the Nor Easter blowing.

Total was 11.1ks in 53:14. Average pace of 4:47 per klm.

Centennial Park 11ks

Hard work for the first run after Six Foot. Did a few laps around Centennial Park mostly on the grass. Got faster when I ran on the path when it was getting dark.

Total was 11.2ks in 55:17. Average pace of 4:56 per klm.

Six Foot Track Marathon 45ks

Well no training since January and that wasn't very good anyway. Knew it was going to be ugly when I crossed the river at Cox's as I hadn't done any hill work except for downhill skiing.

Started in wave 3 but reckon with out a good marathon this year the 6:11 might have me in the last wave for 2015.

Splits were:
Cox's 1:32:15. Actually almost the same for the 3 races I have done which is quite strange. Maybe I just go too hard even when unfit.

Pluvio 3:21:09(1:48:53). A definite hard run from the Cattle Yards onwards. Everyone passed me.

Finish 6:11:18(2:50:09). Suffering badly along black range with stomach cramps and groin pain. Wasn't pretty and the finish couldn't come quick enough.

Love the race though and the beers afterwards with the NSWIB guys and girls was great.

I'm still waiting for Rod to send my fire truck award through. Going straight to the pool room.

Centennial Park 10ks

No training as too busy at work at the moment. Holiday and then having one of my staff off for 5 weeks doesn't help.

10ks in 47:01.

Six Foot Race could be ugly.

Centennial Park 10ks

No running since the start of February can't be good. Besides 2 weeks of snow skiing no exercise.

Slow 10ks around Centennial Park in 48 mins.

Downhill Reps 10 x 420m

Centennial Park. Sore feet from moving office. Lots of stuff to carry for the last few weeks.

Reps were 1:25, 1:23, 1:24, 1:23, 1:23, 1:24, 1:22, 1:23, 1:24, 1:17. Not sure how the last one cam about.

All done with about double the recovery back up the hill. Very windy running into the southerly.

Jack Carter Cup - 9th win

My surf clubs distance event. Although the run for me was only 1.7ks. The big sand dune at the end of Palm Beach was taken out after being added in for the 1st time in over 10 years last year.

Our swimmer came out first, who passed to the ski paddler still in first, who passed to me.
I did my huge contribution of 1.7ks in 8:28 along the wet sand with the tide coming in. I then passed to the board paddler who had a long paddle for the win.

The board paddler and my 9th win and the swimmer and ski paddlers 8th. We might have to front up for another couple of years to get us all up on double figures. Good fun. Missed the dodgy pair of sun glasses as I had to leave early.

Long Hill Reps 5 x 1.3ks

Due to really bad traffic starting from the Eastern Distributor, and through the Tunnel and Mosman it was too late to get to Allambie to do some longer hill reps.
Instead did reps of Parriwi Rd.

Reps were 6:54, 7:00, 7:06, 6:57, 7:01. All done with about the same recovery back down the hill.

Humid and very windy. At least I was being blown up the hill.

Downhill Reps 12 x 420m

24 degrees, 60% humidity, 35k winds with gusts up to 50k's. Lucky I was running downhill away from the northerly.

Did the grass hill in Centennial Park.

Reps were 1:23, 1:21, 1:19, 1:19, 1:21, 1:18, 1:20, 1:20, 1:20, 1:18, 1:21, 1:19.
All done with probably triple recovery back up the hill into the wind.

Centennial Park 32ks

Missed the Menai Fun Run yesterday which I had entered but due to some work I needed to do couldn't go for a run.

So today it was a run up to Centennial Park and a few laps around the area. Forgot the sunscreen so of course got sunburnt on the shoulders. Not a good look the singlet tan.

Total was 32ks in 2:39:49. Must be the worst I have felt on a long run in ages.

Longer Hill Rep 2 x 3.6k

Allambie rd again. 22 degrees and 62% humidity wasn't too bad. A bit of breeze helped as well.

Reps were 18:40, 19:04. Bit of a blow out on the 2nd one.

Long recovery back down the hill.

MLR 18ks

20k winds. 67% humidity. Felt windier than that actually. South easterly which is always a humid wind in Sydney made for a very sweaty run tonight.

Basically ran from work up to Centennial Park via Anzac Pde and Moore Park Rd. Did a lap of the park then a run past the Hordern, SCG and SFS before heading back.

Total was 18ks in 1:28:09. Average pace of 4:53 per klm. Quads felt smashed from the downhill reps last night. Well, my excuse anyway for the slow pace.

Downhill Reps 12 x 420m

23 degrees and 73% humidity.
Down the grass slope from the Paddington gates to the café in Centennial Park.
Plenty of people about but none on the grass which was good.

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

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

Centennial Park 35ks

Couldn't get to the Striders run at Pymble this morning. So headed to Centennial Park to meet up with Timmy's crew. Meant to start earlier so I could do 10ks before the café start at 7am but didn't make it around in time. When you run like a hack it happens.
Did see them a couple of times in and out of the park. Timmy was coughing up a lung after about 15ks. Not sure how Timmy does half ironman's when he can't do a 20k training run?

I did 3 laps of Timmy's 10k loop and then an extra 5ks as well.

For Timmy's record as his blog appears to be wrong on the weather conditions:

Start 6:20AM - 83% humidity, 21 degrees.
Finish 9:30AM - 60% humidity, 26 degrees.

Total was 35ks in 2:52:10. Average pace of 4:55 per klm. Lucky I was late for Timmy's group as they would have dropped me after 500m.

Longer Hill Rep 1 x 3.6k

Didn't have a lot of time tonight to do another one.
Found a nice hill that Tom Highnam had mentioned. The Striders Dee Why Dash STaR actually runs down the hill.

Basically Kentwell Rd and running into Allambie Rd at Allambie Heights. A bit of downhill in it but only about 20 metres. Some flat as well but all up bottom to top it is 3.6ks.

Took me 19:10. Did a recovery back down which is a bloody long time for a recovery.

MLR 16ks

35 winds. 55k wind gusts. 65% and still 26 degrees at 7pm.
Ran up to Centennial Park. Ran into an officious cop who decided to stop me from running across a red light on a bus way and made me stand there until it went green. Go bust some punchy drunks.

Total was 16ks in 1:14:25. Average pace of 4:39. Inspite of the wind it was a good hard session.

Saw some lout from Stoke giving me the finger as he drove past. Saw later on it was Timmy saying he would be number 1 over Enda at Striders 10k in Feb. Good luck with that Timmy.

12ks @ MP

25k winds, 25 degrees and nearly 70% humidity. The wind was the worst though even though I was trying to shade myself around Centennial Park.
A bit over three laps of the running track.

Total was 12ks in 50:15. Average pace of 4:11 per klm. Should have been 50:24.

Manly Dam 25ks

Slept in this morning, Was very tired yesterday. Waited until late afternoon to do something which was not pleasant.
Temp was 25 degrees and 60% humidity. Sweat was just dripping off me within the 1st k.

Ran along Manly beach and up through Queenscliff and over to Manly Vale. Had to go up the steep hill to get to Manly Dam.
Heaps of people at the dam which meant lots of cars around. Did a lap of the road and then came back to the toilets near the gate,

After that did a lap of the trail park circuit which they run some of the Sydney Trail Series on. Pretty easy to run most of it. A couple of nice hills in there had me hurting.

Then it was out of the Dam and up through the hills of Manly Vale and then back through Manly Golf course to queenscliff and home.

All up 25ks in 2:09:25. Average pace of 5:10 per klm.

MLR 16ks

21 Degrees, 55% humidity and a bit windy. Weighed myself last night which wasn't a good thing. 78kgs. I'm sure four of that has gone on since before Sydney Marathon in September. No wonder I'm feeling fat and unfit.

Today felt hard as I ran into the wind up to Centennial Park via Moore Park Rd and Anzac Pde. Did a lap of the trail inside the horse track and then ran back to work.

Total was 16ks in 1:19:34. Average pace of 4:58 per klm.

Entered for Six Foot and the 50k Ewen. Hoping the new course at Canberra is a bit flatter. Any chance you can run a bit of it? I know the Parliament loop of course plus the bit between the two bridges on both sides. Just the bit further out I don't know at all?

8ks @ Marathon Pace

Legs didn't feel like running tonight after the STAR on sunday had beaten them to death.

Did a couple of laps around Centennial Park at close to marathon pace. 8k in 33:43. Average pace of 4:13 per klm.

Beyond the Black Stump Fatass 31ks

Usual 6am for start for me at Berowra instead of the scheduled 7am. We had about 20 people start early with us plus a few Central Coast runners at 5:45.

The usual course through the roads of Berowra then into the bush for 6ks down to the ferry. Up the hill to Berrilee and out to the ruined castle. Wish I hadn't done the last 2ks to the castle as it is very rocky and you can't run it. So had 4ks of that crap.

Back out on the trail and then the tar hill down to the ferry. Caught the ferry across and decided the bush was a no go. You climb up ladders in one section which is a pain in the arse. Ran back up the road hill. A 4k hill which is hard work and narrow with the cars.

Total was 31.5ks in 3:35. Very average but you don't stop your watch for the ferry so that time is added in. Longest timed run since Six Foot last year as both Rotterdam and Melbourne were less time than that. Was fun anyway. Had a few beers afterwards to celebrate NYD!