Superflakes life on the run

North Head STaR 21ks

2012-01-08T22:49:00.000+11:00

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

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

Christmas Day around the Bay 7ks

2011-12-25T13:24:00.000+11:00

Met up with about a dozen other Santas at 5:30am at Drumoyne for what has been a traditional run for a lap of the bay.
Very humid this morning 90%. So was a bit uncomfortable in the Santa hat.

It was a slow 6.85ks around the bay in 40:10.

Hope everyone has a good Christmas.

Manly 7ks

2011-12-21T23:01:00.002+11:00

A bit quicker than yesterday but still the same route along the beachfront to Queenscliff and back home. No wheezing today which was good.
Total was 7.1ks in 35:04. Average pace of 4:56 per klm.

Manly 7ks

2011-12-20T22:44:00.002+11:00

A month of chaos at work with two people leaving in a hurry and one of which is still unpleasantly giving me grief. Bastard!

Enough of that crap.

Ran along Manly beachfront very unfit and wheezing for air. Wasn't fun I can tell you. Plenty of people out enjoying the non rainy afternoon.
Total was 7.1ks in 36:06. Average pace of 5:05 per klm.

Run 4 Fun 10k

2011-11-06T13:29:00.001+11:00

Not a good run today out at Homebush. Was doing ok until about 3ks when I picked up a stitch and couldn't get rid of it until about the 8k mark. Very annoying.

Temp wasn't too good either with it topping 29 degrees at the finish. I think they need a 7am start in November as the 8:30am start makes it too hot.

Managed to finish in 41:29 which is probably my worst for the year and still managed 163rd spot out of 6,300 finishers.

MLR 15ks

2011-11-03T22:01:00.002+11:00

Ran up to Centennial Park and did a lap around the tar and then a lap around on the dirt near the white fence. Running on the dirt felt a lot better on the feet. Speed was almost the same as the tar.
Then it was back to work again.

Saw Steve Thurston belting around the opposite way on the dirt. Heck he was moving.

Total was 15ks in 1:07:41. Average pace of 4:30 per klm.

ES Marks 7x1k Reps

2011-11-01T22:22:00.002+11:00

Did a 2k warmup and a 2k cool down after finishing.
Plenty of people on the track tonight, mostly getting in my way though due to the passing manouveres.

Reps were 3:33, 3:34, 3:35, 3:35, 3:35, 3:36, 3:36. All done with a 200m walk recovery. Kept the pace slower as I was trying to pace myself for the 10k on Sunday.
They felt fine doing them.

Edgecliff Excursion 27ks

2011-10-30T12:26:00.002+11:00

No running for me this week except for 12ks on Wednesday meant I was a bit underdone to keep up with the 6:20 group. With only 4 of us including Fats it was a steady pace all the way. The run has a few hills and plenty of stairs to slow you down.

Plus at the start it was 18 degrees and 91% humidity and 21 degrees and 75% humidity at the finish. Very tiring running in that.
Run starts at Edgecliff and goes through Trumper Park, Paddington, Woollahra, Waverley, Bronte, Tamarama, Bondi Beach and up the hill to Dover Heights. Then through Rose Bay North and up along the cliff to Watsons Bay. I decided a short cut was needed so waiting near Doyles for the group to come back from the Naval loop.

Then it was back through Vaucluse, Rose Bay, Double Bay and up the hill to Edgecliff. Total was 27.8ks in 2:21:30. Average pace of 5:05 per klm.
For long time readers this run has been known as the Bondi Lifesaver and Vaucluse Variation. Same run with a different starting spot.

MLR 12ks

2011-10-26T21:47:00.001+11:00

Easy run from work up and around Centennial Park and back to work. Much easier to see now with daylight saving in place.
12.5ks in 1:00:28. Average pace of 4:50 per klm.

Surf Club- Swim, Board, Run and Flags- with 2 wins

2011-10-24T22:08:00.003+11:00

After the humidity in the morning it was off to my surf club for our 1st round of the season. All off scratch for the 1st round so fittingly my swim was pretty average. Water was great though. The board paddle was ok but the arms are not in practice.

The run went well as I came 1st. I'm sure to get a mean handicap for next round. Most likely 40 secs for an 800m sand run.
I won the flags as well so will probably be off a 3m handicap next round.

Didn't win a race last season so it was a good start. The day was finished off with a BBQ and beers and watching the Rugby late.

The New Rocks Push STaR 20ks

2011-10-23T20:59:00.001+11:00

Only 4 of us this morning for the Star. We started underneath the South Pylon of the bridge and then ran down along Hickson Rd through Millers Point and in through Darling Harbour and Pyrmont.
Then it was through Ultimo, Central station, Hyde Park, Woolloomooloo and onto to Rushcutters Bay before we turned back through Potts Point, Garden Island, the Botanical Gardens, the Opera House and Circular Quay.
I decided a stop for me would be good so didn't do the bit over to Kurraba Point. All up it was 20.7ks in 1:43:14. Average pace of 4:59 per klm.

Tough conditions to run in this morning. 19 degrees and 91% humidity.

Narrabeen Track 1500m- 5:14

2011-10-22T18:11:00.000+11:00

Not a good run today. Was late getting to the race and then it was delayed half an hour anyway. Conditions were not that good. 22 degrees with 72% humidity, felt much hotter than it was.

About half a dozen Striders were running the same race as well. First track race for the season, I can only hope for better times.

Moore Park 10x200m Reps

2011-10-20T22:12:00.002+11:00

Very windy tonight so I'm not sure if these would be legal with the wind meter?
2k warmup and a 2k cool down afterwards.

Reps were 31, 32, 32, 32, 32, 32, 32, 34, 33, 32. All done with a 200m walk recovery.

I know Tim wanted 1k reps tonight but I just couldn't make the distance. Maybe next week.

ES Marks track 8x400m Reps

2011-10-18T21:56:00.002+11:00

Did a 2k warmup before starting. Legs felt better than on Sunday although by the end of the session that groin muscles were tightening up again. Don't know why this is. Just another new niggle for runners to find.

Reps were 73, 72, 73, 74, 74, 74, 77(oops), 75. All done with a 200m walk recovery.
Finished off with a 2k cool down. Plenty of people to chase tonight.

SMC 5k 20:03- 3rd place

2011-10-16T21:53:00.001+11:00

Not a lot to write home about with this run. Other than when I woke up both groin muscles were really sore. Did a stretch and warmup before the race but that didn't help anyway.

Since I was out there and had already paid I ran the race. At least I finished 3rd and gave 2nd a run for his money until half way.

ES Marks track 8x400m Reps

2011-10-13T22:12:00.002+11:00

Plenty of people on the track tonight which lead to having to run wide a lot. Did a 2k warmup to start. Both groin muscles were very stiff which meant I couldn't stretch out to well.

Reps were 75,76,72(chasing arse),75,74,75,75,76. All done with a 200m walk recovery. Tried to jog around for a cool down but the legs were too sore at the finish.

ES Marks 4x800m Reps

2011-10-11T22:07:00.001+11:00

First run since the Marathon. Had problems with my achilles where it connects with the heel so have not been running. Achilles Tendonosis I am lead to believe. Also was busy at work as I had someone on holidays so I copped heaps more work. Plus the usual drinking over the footy finals with both Manly and Collingwood in the grand final. 1 out of 2 wins was good.

Did a 2k warmup before starting. Very stiff I was too.
Reps were 2:39(way too quick), 2:42, 2:45, 2:46. All done with a 200m walk recovery.
Finished with a 2k cool down.

Massage Only

2011-09-14T22:31:00.001+10:00

Just had a massage tonight. No running.
Whole left side really tight from the back down to the calf. Hopefully the massage will loosen it up when I can walk properly again.

The right side wasn't half as painful.

5k at MP

2011-09-13T22:05:00.002+10:00

Beautiful running weather tonight. A full moon over the surf at Manly and 18 degrees.
Did a 2k warmup before starting.
5ks at Marathon pace which turned out to be 20:46. Should have been 21 flat. Close enough for Sunday.Did a 2k cool down after finishing.

I'm shocked to hear Timmy turns up for one STAR run in 6 months and he HuRT's his back. I thought they bred them tougher along Hickson Rd? I must mention to the Chairman to give him a few harder sessions after the Sydney Half as he has gone soft. I reckon 15 x 3 mins might crack him back into shape.

Emerald Excursion STaR 19ks

2011-09-11T16:24:00.002+10:00

A cast of thousands again at the start in Annandale. Actually about a dozen at 6:20am. First up was a loop of Annandale where Timmy and JB ran off the front without a map and were last seen heading for Melbourne before we said you go straight. They didn't learn their lesson and bolted away again only to miss a turn into a lane. Lets hope Timmy and JB can follow marshall's instructions at the Sydney Half or they may keep running to Homebush.

After that shambles we finished our 5k loop of Annandale and headed across Anzac Bridge and did a few loops through Pyrmont and Darling Harbour. I stopped for a toilet break and the others ran off going long or short depending on what they needed. I proceeded through Chinatown and then back through Chippendale and Ultimo before deciding the run was a bit too short so went via the fish markets and across the Anzac Bridge again to the finish.

All up 19.1ks in 1:29:14. Average pace of 4:40 per klm.

Easy 10k

2011-09-09T22:10:00.002+10:00

Cold, wet and windy. 10 degrees but with the wind blowing it was really 8 degrees and raining. Plus some lights were out along Manly beach and the golf club.
Ran from Fairy Bower up to Manly golf club and back.

Total was 10.1ks in 48:22. Average pace of 4:47 per klm.

Easy 10k

2011-09-08T22:03:00.001+10:00

Ran from Fairy Bower up to Manly Golf course and back. Was rained on running from Queenscliff back to Fairy Bower.
Total was 10.1ks in 47:55. Average pace of 4:44 per klm.

ES Marks 2x2k Reps

2011-09-06T21:42:00.003+10:00

20k winds and almost 20 degrees at 7pm tonight. Plenty of people on the track as well.

Reps were 7:09 and then 7:10. Did a 400m walk recovery in between each rep. Did a 2k warmup and a 2k cool down after finishing.
Sydney Marathon is closing in! The signs are up around the city anyway.

Balmain Bungle STaR 23ks

2011-09-04T14:14:00.002+10:00

A cast of thousands this morning at 6:20am. About 20 I think which was a bit difficult with some of the drink stops.
The run started in Drummoyne Pool Carpark and crossed the new Iron Cove bridge to Rozelle, from there it was running basically around the waterfront of Balmain before crossing Victoria Rd near the Anzac bridge to run in Lilyfield.
From there it was through Leichhardt, Petersham and Lewisham before 5 of us went short for the marathon taper and the rest kept going down to Canterbury Racetrack. Then it was across to Summer Hill and back through Haberfield and along the bay run to the finish at Drummoyne.

All up 23.2ks in 1:50:03. Average pace of 4:44 per klm.

Striders 10k North Head - 38:03

2011-09-03T14:09:00.000+10:00

Thought I would run faster than this but didn't workout that way. It is my fastest for the year though and my 2nd fastest time ever so I guess some good came out of the race.

Splits were pretty even with 18:56 at 5k and 19:07 for the 2nd 5k, to finish with 38:03. It is my quickest run before the Sydney Marathon by a long shot. I think the fastest was in 2007 when I did 38:48 before the 3:03 at Sydney.

Taper time for Sydney now anyway.

MLR 14ks

2011-09-01T21:58:00.001+10:00

Ran up to Centennial Park and did a lap around the outside coming back via Moore Park Rd and Anzac Pde.
Total was 14.01 ks in 1:06:05. Average pace of 4:43 per klm. Felt quite good.

ES Marks track 5x1k reps + 1x200m rep

2011-08-30T22:15:00.002+10:00

15 degrees and 70% humidity doesn't feel cold to me.

Reps were 3:16, 3:15, 3:14, 3:12, 3:14. All done with a 200m walk recovery.
Then did one 200m rep in 30 seconds.

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

Sydney Marathon Sneak Preview STaR 31ks

2011-08-28T15:57:00.002+10:00

Wasn't of exactly what time to turnup with the longer course today so just fronted at the normal time of 6:20am.
Found Mark, Nick, EJ, Vic and Tim ready to go. As the name implies it is sort of a look at the 'new' marathon course.

We started at North Sydney Oval(easier parking I think) though and ran down to Milsons Point and across the Bridge, went up the stairs at the CBD end and across the Cahill on top of the Quay. Down stairs onto Macquarie St and up to St Marys Cathedral.

Then down around Mrs Macquaries Point and back up again, then up College to Oxford st and through Taylor Square, past the SFS, SCG and did a few loops in Centennial Park. Then back down along the busway to the turnaround near Randwick racecourse.

From there it was back through the CBD via Oxford St and Hyde Park before a few of us decided enough was enough and went up the Arygle Cut and back across the Bridge. Then we had a hard last k and a half uphill to the Oval.

Total was 31.3ks in 2:27:25. Average pace of 4:42 per klm. Legs felt good.

30 min Tempo Run

2011-08-26T23:30:00.002+10:00

Did a 2k warmup before starting. Ran along Manly beach front up past Queenscliff Lagoon and back. A bit past the lagoon tonight with no moon out. Pretty windy with the North East sea breeze still blowing strong.
Total was 7.53 ks in the 30 mins. Average pace of 3:59 per klm. I was supposed to be running 3:57's. Felt too hard in the legs to maintain that.

Finished off with a 2k cool down.

ES Marks track 8x400m reps + 1x200m rep

2011-08-25T22:27:00.002+10:00

Heaps of people at the track tonight. Seemed even more than Tuesday. Felt pretty humid as well.
Reps were 77, 78, 77, 78, 77, 76, 74, 76. All done with a 200m walk recovery. Then did a 200m rep in 31 secs.

Did a 2k warmup and a 2k cooldown.

MLR 19ks

2011-08-24T22:07:00.001+10:00

Nice night for a run. No clouds at all.
Ran from work up to Centennial Park and did two laps around the outside of the park and then ran back to work.

Total was 19.51ks in 1:33:20. Average pace of 4:47 per klm.

ES Marks track 6x800m reps + 1x200m rep

2011-08-23T21:50:00.000+10:00

Heaps of people running tonight. Over a hundred I would guess which made it a bit tricky overtaking people. So plenty of wide runs in lanes 2 and 3 had to be done.

Reps were 2:44, 2:42, 2:40, 2:37, 2:34, 2:38. All done with a 200m walk recovery.
Then did one 200m rep in 31 seconds to finish.

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

Pymble Pushover STaR 29ks

2011-08-21T12:44:00.000+10:00

Numbers leapt from our 5 last week to about 14 of us at 6:20am this morning. We started at Bicentennial Park at West Pymble and ran through Pymble, St Ives, Turramurra, Wahroonga, Warrawee, South Turramurra and back through the bush to West Pymble.

Killer run this one and I always find it the hardest and slowest for me. H5 out of 5 on the hills and 8ks of bush as well. Plenty of water on the roads and flowing creeks to run through made for a pretty wet and muddy run.

Total was 29.6ks in 2:32:28. Average pace of 5:09 per klm.

15ks @ MP

2011-08-20T21:58:00.002+10:00

I know Tim and Tom love a weather report.
Conditions at 1pm in Centennial Park:
19 degrees. Sunny. 30 k breeze with gusts up to 45ks.
Not good conditions to run in.

15ks at Marathon Pace. Which was to be 4:12/ks. 4 laps of the road circuit in Centennial Park. Which is 3.7ks a lap with a bit extra at the end. Ended up with 62:19 or 4:09 per klm. Quite happy with that in the wind.

MLR 16ks

2011-08-17T22:00:00.000+10:00

It was supposed to rain for most of the day and it did pretty much. Headed out in it as the showers didn't seem that plentiful.
Ran from work up around Centennial Park and the SFS and SCG stretch of Driver Ave as well.
Started to get really windy at the end of it and I did get a bit wet.

Total was 16.6ks in 1:18.54. Average pace of 4:45 per klm.

ES Marks Track 3x2k Reps

2011-08-16T22:58:00.000+10:00

Legs felt ok after City 2 Surf on sunday so I headed to the track at Moore Park.

Reps were 7:13, 7:13, 7:09. All done with a 400m walk recovery.

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

City 2 Surf stats

2011-08-16T22:05:00.004+10:00

Gun times.
Top 100-
2006 - 50:03
2007 - 50:23
2008 - 49:36
2009 - 49:01
2010 - 49:40
2011 - 49:59

55mins-
2006 - 455th place
2007 - 363rd place
2008 - 440th place
2009 - 432nd place
2010 - 424th place
2011 - 418th place

Top 500-
2006 - 55:33
2007 - 56:52
2008 - 55:41
2009 - 55:51
2010 - 55:48
2011 - 56:00

Top 1000-
2007 - 1:01.05
2008 - 59:12
2009 - 59:12
2010 - 59:38
2011 - 59:54

Seems we are all fair weather runners.
Top 100th position was 19 secs slower than last year.
Sub 55 mins lost 6 more places over last year.
Top 500th position was 12 secs slower than last year.
Top 1000th position was 16 secs slower than last year.
I doubt these stats will sway Fairfax in not hacking the preferred times. The performances were all the worst since 2007 when we had a warmer than normal race.

Last year I was 443rd off gun time and this year 430th while only running 1 sec faster. Where did those 13 people go?

City 2 Surf 55:04 = PB

2011-08-14T21:50:00.001+10:00

I have been running City 2 Surf since 2002 and this year was blessed with a preferred start. Arrived in the city at 7:15 and was a bit rushed to put the bag in and use the loo before it rained on me for 10 mins while waiting for the loo and then dashed off to the start line.

It felt strange being on the other side of the rope for once. But I waited when it was time to bunch up for the start. I didn't get much of a flying start but I was able to run straight from the gun which was the same as last year. Didn't take too many splits as I was just running along enjoying the crowd as you do with this race.
The 5k was reached in 19:12 which was slightly ahead of last year, and the clock was reached in 28:42 also just ahead of last year.

I felt I was passing people and didn't have too many pass me running back to Bondi. A new 10k timing mat was put in but I didn't think the time resembled the usual position of where the clock has been in the past. Apparently I was 40:08 at that point.

I thought I ran faster back home to Bondi but ended up as 55:04 and only a 1 sec PB. At least I beat Blue Dogs 45-49 age group time. And I have 4 more years to improve it hopefully. A PB but not what I hoped for and probably back in the red group next year. P.S. I did beat the famous Superman who lead up William St.

MLR 14ks

2011-08-10T22:26:00.001+10:00

Felt really tired tonight. Ran from work up around Centennial Park and back to work. Plenty of people about getting last minute runs and walks in.

Total was 14.51ks in 1:09.26. Average pace of 4:47 per klm.

800m/600m/400m x 2

2011-08-09T22:25:00.002+10:00

Got to Moore Park a bit late tonight so had no-one to chase on the 2nd set.

Reps were 2:35, 1:55, 1:13. All done with a 200m walk recovery. Then had 4 mins between the set. 2nd set was 2:38, 1:57, 1:13. Done with a 200m walk recovery again.
Did a 2k warmup and a 2k cool down after finishing.

Pinched the session from Beermatts blog. He does a few more sets than me though.

Wahroonga Wobble STaR 27ks

2011-08-07T22:11:00.001+10:00

Small group of only Jo Cowan, JB, Shaun, Fats and myself today. Hard star today with H4 on hills and 5ks of bush.
We start in Wahroonga and run through to North Wahroonga with a couple of ks of wet bush in the middle, back past the start and it was down into Fox Valley and then back down the Pacific Hwy before going back across to Pymble and then through St Ives where Jo, JB and Fats left Shaun and I to our own devices.

We did the bush through Cowan creek considering Jo had just left us was quite funny, then Shaun and I avoided the last bit of bush and the nastiest hill and ran back to the finish.

All up 27.5ks in 2:19:31. Average pace of 5:04 per klm.

Striders 10k Lane Cove - 38:52

2011-08-06T21:29:00.001+10:00

Race didn't go exactly to plan or anyone elses for that matter. I had no goals on what time I might run other than Tim wanting me to beat Kanser which I did manage to do by a few mins.

Set off fast and was feeling very good for the 1st k but then just didn't have any energy and slowed down a lot. I was 19:42 at the 5k and only just ahead of Tom at the Ryde Rd turnaround.

Went faster on the way back without the hills and finished in 38:52. Not my fastest at Lane Cove, but it was a bit quicker than last year in the same race. If I can do that time to 10k at C2S next week I'll be up for about a 2 min PB which would be excellent. Some photos of the run from Strider Lee Baker.

MLR 14ks

2011-08-03T22:22:00.001+10:00

Warm night. 17 degrees when I was out at 6:30pm. Ran from work up and around Centennial Park and a few of the streets around Centennial and back to work.

Total was 14.21ks in 1:08.15. Average pace of 4:48 per klm.

ES Marks 6x1k Reps + 1x400m Rep

2011-08-02T22:06:00.003+10:00

Much warmer tonight than it has been. 18 degrees. Plenty out using the track which made it easy to chase people even though I had to run wider than usual.

Reps were 3:13, 3:18, 3:12, 3:15, 3:13, 3:16. All done with a 200m walk recovery.
Finished off with a 400m rep in 1:13.

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

Hard C2S warmup this Saturday with the Lane Cove Striders 10k on.

Centennial Park and Heartbreak Hill 28ks

2011-07-31T21:23:00.002+10:00

I half expected to see George Harrison coming through CP dressed as Tim but missed him this morning.
Ran from work in Alexandria and up to Centennial Park via the gates at Randwick. Did an anti clockwise half lap exiting via the Ocean Rd gates at Woollahra. From there it was down to New South Head Rd and a run along the full city to Surf course until I reached Ravesi's corner where I ran back up to Bondi Junction via Old South Head Rd.

Then it was through Bondi Junction via Oxford St and into CP before exiting at the Fox Studio gates and running back to work.

All up 28.64ks in 2:20.57. Average pace of 4:55 per klm. Hard work up Heart break and through Dover heights with the hills. And the run up to Bondi Junction was steep as per usual.

State short course Cross Country 7.5ks

2011-07-30T21:18:00.000+10:00

Out to Upjohn park in Rydalmere for 3 laps of a bit muddy in places course. Not particularly fond of running this course as it has heaps of hairpins around trees and in consequence plenty of exposed tree roots to fall over.

I didn't see Tom before the start and thought he was warming up somewhere until I came across him in the toilets in his street clothes running late. A hasty grab of his chip which upset the powers that be before the start.

We were off and I settled into some sort of slow pace around the 3 laps. Splits were 9:56, 11:04, 10:55. For a finish time of 31:55. 7th in the age group. Didn't feel too fast at all today.

MLR 13ks

2011-07-27T22:00:00.001+10:00

Feet didn't feel too good tonight for some reason. Ran from work up and around Centennial Park and back to work. Didn't see too many people out training tonight.

Total was 13ks in 1:03:15. Average pace of 4:51 per klm.

ES Marks 6x1k Reps + 1x400m Rep

2011-07-26T22:03:00.002+10:00

Plenty to chase at the track tonight. Would have been about 60 out running laps.

Reps were 3:13, 3:16, 3:19, 3:16, 3:15, 3:16. All done with a 200m walk recovery.
After that I did a 400m rep in 1:12.

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

Sutherland 2 Surf 11k- 41:55

2011-07-24T21:52:00.002+10:00

Originally thought to be a PB but that was 41:48 in 2005 right before the stressie hit me.

Registered late so didn't get an elite start, which was nothing really except I stood on the start line for longer waiting.

The start was usual weaving between people and praying they ran straight and don't get clipped from behind. I was away fast going through 2k in 7:15 and 4k in 14:25 which felt easily sustainable.

That was until we came upon the hills near Westfield at Miranda which run from about the 4.5k mark to the 8.5k mark. Didn't run well for that 4k and tried to get it back on the downhill to Wanda which has a few up hills before the finish.

Finished in 41:55. But the chip didn't work but I do have photos of me so I wasn't running as a bandit. But it is the 1st time in a race I have no official time. Action ran a 38 so I couldn't catch him. I like the 2nd shot, no feet touching the ground.

Rocks Push STaR 30ks

2011-07-17T21:44:00.004+10:00

The word got out during the week that Ultra Triathlete, the GC pole dancing superstar Timmy was joining the esteemed 6:20am group. We had more people front up than Julia Gillard's approval rating just for a look at the lycra on show.

The run started at the Rocks under the Bridge pylons at Dawes Point and went through Millers Point, along Hickson Rd where Binfield and Tim tried emulating Tom by putting in some 2:59/k splits. We crossed Darling Harbour and ran through Pyrmont, Ultimo, Central Station, Haymarket and up to Hyde Park.

Then it was on through Woolloomooloo and Kings Cross, and down to Rushcutters Bay. Tim and Binfield thought it was a HURT session again and were doing reps around the toilet block. Georgie was not impressed and went short. Then it was uphill through Elizabeth Bay, Potts Point and along to Mrs Macquarie's Point.

I lost Tim and Binfield here as the 15 of us splintered and the HURT boys were seen practicing gate to gate reps. They have to learn control at 6:20. There were thoughts of banning them both to 6:10 as they run too fast for us. After that we settled down and ran around the Opera House and Circular Quay before crossing the Coat Hanger and the little trip to Kirribillia and Kurraba Point. Then back to the finish at the Rocks.

Total was 30.21ks in 2:26:31. Average pace of 4:50 per klm. Timmy was last seen pedalling his bike crazily through the Rocks Markets searching for English Breakfast twining's tea.

It was a big group today. Tim, JB, Sean, Georgie, Luke Skyrunner, Action, Fats, Highwayman and a few others I've forgotten. Even son of Action Chris made an appearance.

P.S Late mail on C2S is sub 52 males and sub 56 females preferred. If I don't make sub 52 then the goal is Keith Bateman's 53:07 from 2003 when he was young and slow in the 45-49 age group.

ES Marks 5x1k Reps + 1x400m Rep

2011-07-14T21:47:00.002+10:00

Plenty of people on the track made it a bit annoying to have to pass so many but helped in that I used them to chase and make myself run faster.
Did a 2k warmup and a 2k cool down after finishing.

Reps were 3:17, 3:18, 3:16, 3:15, 3:20. All done with a 200m walk recovery. Then did 1:12 for the 400m rep.
All felt good except the last 200m of the 400 rep as I ran off too fast at the start.

Dee Why Dash STaR 30ks

2011-07-10T11:43:00.002+10:00

Cold at the start. 6 degrees but with the wind really 4 degrees. I really didn't warmup the whole run, certainly not my fingers anyway.

Started at Dee Why surf club and ran through Narraweena and Frenchs Forest before crossing Oxford Falls on the way to the long hill up to Belrose. First 11ks was only 5 min pace. From there we turned and ran around the back of Belrose and down to Warringah Aquatic centre before crossing over to Allambie.

Then it was down hill to North Manly and back towards Queenscliff. The pace was hot down Allambie Rd with us doing sub 4 min ks at one stage. Then it was up over the hill to Freshie, around past the Duke statue and through Curl Curl and the last hill up and over to Dee Why.

Only 6 of us this morning including Ray Wareham backing up from GCM. Total was 29.7ks in 2:19:33. Average pace of 4:41 per klm. Huge swells at the moment with the Long Reef Bombie breaking at about 6ft of the coast and rolling in.

ES Marks track 4x1k reps + 1x400m rep

2011-07-07T22:05:00.003+10:00

Only did the 4 tonight as I hopefully will be doing the Road Relays at Wollongong on Saturday.

Reps were 3:23, 3:21, 3:21, 3:22 all done with a 200m walk recovery. Then did a 400m rep in 1:13.
Did a 2k warmup and a 2k cool down afterwards.

MLR 14ks

2011-07-06T21:57:00.000+10:00

A bit cold and windy tonight. 12 degrees and 25k winds. Ran from work up and around Centennial Park coming back via Moore Park Rd and Anzac Pde.

Total was 14.53ks in 1:09:32. Average pace of 4:47 per klm.

Really pissed off today about the big cut possibly in the C2S preferred for 2012. From 55 to 52 is a bit much for the males. And the females copped it worse with 60 down to 56 maybe.

Kembla Joggers Half Marathon - 89:30

2011-07-03T22:07:00.003+10:00

A nice hilly half on a Sunday morning in west Dapto. Met up with Strider Thien before the race and we did a bit of a warmup together. I tried to explain how the course went. Flat for 5ks before a long hill. Then a good downhill to cross the trainline.

Then a long run uphill again to cross back over the train line. Then the real hills start. With 4 rolling hills between 7 and 11ks before you turn back to the finish.

When running back you have 4 more hills on the way to the finish. I was running ok for the 1st 6ks doing almost bang on 4 min ks before we hit the level crossing and a 2 min stop for the train. The 1st 4 runners I think made it through without getting caught.

The hills were tough on the wayout and back and I couldn't keep the 4 min k pace. Eventually just snuck under the 90 mins running 89:30. Good hard hitout though so was worth the drive down. Pity we had a headwind(S.W) going out t0 11ks and what seemed like a N.E seabreeze on the way back in.

P.S Great to see Tom do a great 2:36 on debut at GCM. Timmy finally beat Enda in a half and Frank Zeichner from Striders debuting at age 53 I think and running 2:57:48 in the marathon.

MLR 14ks

2011-06-29T22:05:00.002+10:00

Usual run from work up and around Centennial Park and back down via Moore Park Rd and Anzac Pde.
Total was 14.07 ks in 1:04:13. Average pace of 4:33 per klm. Felt good.

Trailwalker Toetwinkler STaR 28ks

2011-06-26T22:05:00.000+10:00

Only 6 of us this morning on a very fine day, apparently some were claiming they could roll their ankles in the bush upsetting their GCM prep. Soft!
Started at Georges Heights oval and ran down to Balmoral beach and across to Chinamans beach and across the Spit bridge and up to Seaforth where we headed bush for the 1st time for a few ks.
From their it was up to Allambie and Warringah Aquatic centre and then down a secret bush track under a pipeline at the back of an oval. Heaps of ks in the bush before we ended up at Manly Dam.
Then it was a few ks of road through North Balgowlah, Balgowlah and Clontarf before the Spit bridge again. Then through the bush around Beauty Point and back onto the road through Mosman and down to Clifton Gardens.

Then it was down the hill and across the sand at Chowder Bay before going up through the bush to the finish at Georges Heights.
Hard work H4 on the Striders hill factor and 12ks of bush. Hard morning. Total was 28.52ks in 2:41:12. Average pace of 5:39 per klm. Beautiful views and the bush running was fantastic.

MLR 14ks

2011-06-24T22:00:00.000+10:00

Not much running this week due to a cold and an audit. Out on a friday night for a run with not many around at all which was good.
Ran from work up to Centennial Park and around past Queens Park up to Oxford St and back down to Anazc Pde past the SFS and back to work.

All up 14.1 ks in 1:06:43. Average pace of 4:43 per k. Felt very average with the head cold still lingering.

Mini-Mos 10k- 39:47

2011-06-19T20:58:00.002+10:00

Hills, Hills and more hills of Mosman this morning. Great morning. Clear skies and not much wind at all.
Started next to Striders Scott and Vic who promptly drifted away slowly into the distance.

The run wasn't that good from me and I actually didn't get any splits at all. Just the finish which I managed in 39:47. The course PB is 38:10 from 2007 so I'm a bit behind pace.

Next race is KJ Half at Dapto as I'm not running at Nowra or Gold Coast.

MLR 14ks

2011-06-16T22:22:00.002+10:00

Not wet tonight but it was still was windy and a full moon to see by.
Ran from work up to Centennial Park and around the outside via Moore Park Rd and Anzac Pde and back to work.
Part of Action's Olympic blue line has been ripped up between the Moore Park/Anzac Pde lights and the exit of the eastern distributor going south down Anzac Pde. I might have to get the blue spray can out one night and paint it back on the new bit for him.

Total was 14.02ks in 1:06:51. Average pace of 4:46 per klm.

Epping Fun Run 8k

2011-06-12T13:51:00.004+10:00

It was reported as 8k but most likely not after the Garmin reported 7.7ks. The hills of Epping and North Epping was the location this morning. It bucketed down for about the 1st 2ks and eased off to a fine drizzle.
A bit quick the 1st k as it was downhill mostly in 3:30. Another hill about the 3k mark slowed me up and then the last hill from 6 to 7 was very slow.

Time was 30:18 for the course and 10th place. Beat the 1st female home at least. Strider David Tonge was the winner.

That is me in the photo in the middle at the start.

MLR 15ks

2011-06-08T22:11:00.002+10:00

Only 9 degrees tonight but apparently felt like 6 due to the windchill. Certainly was ripping through me at times.
Ran from work up to Centennial Park and then down to Edgecliff and back up over the Kings Cross tunnel. Gee I'm glad we don't go right over the hill in C2S. Then back past St Vincents hospital, Hyde park barrracks and down Anzac Pde back to work.

Total was 15ks in 1:11:34. Average pace of 4:46 per klm.

ES Marks Track 5x1k Reps

2011-06-07T22:05:00.002+10:00

Hands felt a bit cold tonight. Only 10 degrees and a bit windy. Plenty of people doing laps and the soccer heads belting the ball out onto the track as well.

Reps were 3:21, 3:17, 3:20, 3:22, 3:19. All done with a 90 sec walk recovery.

Did a 2.5k warmup and 2.5k cool down. The 2nd rep is the quickest I have done a 1k rep in. Getting there.

Buffalo Creek STaR 31ks

2011-06-05T21:55:00.000+10:00

Funny how last week it was a dead flat course with no bush and the 6:20 group has 20 people running. This week we throw in some hills(H4) and a bit of muddy bush and we only have 6.

Started at Buffalo Creek Reserve at the bottom of a hill(funny that) in North Ryde, then went uphill through East Ryde, North Ryde, Marsfield, Epping, North Epping and into the Lane Cove River valley for some very muddy bush and a couple of wet shoe creek crossings. Surely there wasn't that much rain Sat night?

Then it was out through Macquarie Uni and Macquarie Park before going along the Striders road course for 5ks down to Fullers Bridge. Took a detour to the other side of the river as some bridge was under repair. Eventually got back to Epping Rd and down to the start again.

Total was 31.06ks in 2:31:59. Average pace of 4:53 per klm.

State 10k Olympic Park - 38:06

2011-06-04T13:19:00.003+10:00

All went to plan. Ran a 3:29 1st k and freaked out Tim so much he finally ran under 35. Well done mate.
2nd k was reached in 7:06. Think I'm moving a bit fast to sustain this pace, so it turned out when I reached the 5k in 18:43. 11:37 for 3k was a bit soft.

Had trouble keeping the pace between 5.5 to 7k mark. That bit included the 2 runs over the busway bridge and the carpark turn.

Finally crept back to the finish in 38:06. Splits of 18:43/19:23. Someone must have slipped a hill into the 2nd lap. My 2nd fastest 10k and the quickest since 2008 at North Head.

Next race I think is Mini Mos 10k on the 19th. A few more speed sessions and I'll get rid of that old PB from 2008.

ES Marks Track 5x1k Reps + 1x400m Rep

2011-06-02T22:21:00.002+10:00

16 degrees and windy around the track. Plus at least 30 doing circle work on the track made for lots of running in the 2nd lane to overtake. Did make me chase a bit so I probably ran faster.

Reps were 3:24, 3:20, 3:19, 3:22, 3:21. All done with a 90 sec walk recovery. Then did 400m in 1:10.
Did a 2k warmup and a 2k cool down after finishing.

I don't know which grapevine Timmy gets his tips from about Kanser. I heard Kanser will run with a pram so Timmy can keep up.
My plan for Saturdays 10k is to run the 1st k at 3:29 pace to freak Tim out. He'll get worried I might beat him to sub 35 and finally move his Pie fed football hooligan FA cup arse faster.

Western Wanderer STaR 29ks

2011-05-29T16:51:00.002+10:00

A cast of thousands this morning. Actually about 15 in total including Hamburglar who was finally convinced to step up from the 6:10 group. Largest 6:20 group in ages. About 100 in total from Striders running today.

Started at Drummoyne pool and ran through Drummoyne, Russell Lea, Chiswick, Abbotsford, Wareemba, Cabarita, Concord, and back through Canada Bay, Five Dock and Rodd Point to the finish. I went short when we reached the bay run.

Started off pretty quick doing 4:20's for the 1st 7 ks as John Binfield and I ran from the front. I slowed up after a toilet stop and ran back mostly with Burglar and John Bowe to the finish.

Total was 29ks in 2:14:16. Average pace of 4:37 per klm. Nice speed for this run with a couple of hills in it and some stairs.

Aths NSW Cross Country Relays 4k

2011-05-28T17:43:00.001+10:00

For the first time since 2008 the ground was dry at Miranda. Made it a lot easier to get around rather than the ankle deep mud of the last 2 years.
The Junior Striders had good runs getting 3 relay medals. We had 2 womens teams and they were both 5th.

Only one mens team and we were 35+ age group. I ran 2nd after Stephen Lim, with Pete Hibberd 3rd and EJ finishing. I think we were 9th out of 14 teams.

I timed myself as 15:34 which may be a bit faster as I didn't press the button for about 20m after the start. Didn't run as fast as I would have liked. State 10k road next week should be fun.

City 2 Surf times are changing

2011-05-28T07:38:00.002+10:00

On the City 2 Surf website there is now a note on the entry page that reads:

"Due to huge demand for the top groups, the qualifying times will be changing in 2012. Further details and tighter qualifying times TBA."

Action Jackson suspects maybe a change to sub 54 for males and sub 59 for females for preferred. They may bring in the Q times on the red and green groups as well.

So anyone reading and aiming for a time better run just a little bit faster than you thought you would run this year.
This could be my one and only year of preferred if they tighten them too hard for 2012.

MLR 15ks

2011-05-26T22:22:00.001+10:00

Much better conditions than last few days. No wind or rain.
Ran from work up to Centennial Park and did a lap via Moore Park Rd and Anzac Pde on the way back.

Total was 15.41ks in 1:10:54. Average pace of 4:36 per klm.

Manly Fun Run 10.62ks

2011-05-22T16:59:00.002+10:00

A lovely morning for a run. 12 degrees and not much wind at all. The race started at North Steyne Surf Club and went along the beach to Shelley beach before going up hill through the carpark and up again to get onto Bower St which eventually goes downhill for about 300m.

We then went up through the Intnl Hotel school grounds on the grass before getting out onto Darley Rd to continue uphill through the Artillery base to the memorial at North Head. Turnaround and head back downhill which is always my favourite part.

Back down to the beach via Bower Lane and back along to the Surf Club. Officially the distance was 10.62ks. Suspect it was shorter but it is a weird distance so no problem.

Finished 14th in 42:38 out of 800 runners.

P.S Tom was nowhere to be seen but rumour has it that his wife and kids held up the family name in the 2k and streeted the field.

RB Harriers Yarra Bay Road Race 5.5k - 3rd

2011-05-21T22:37:00.003+10:00

A Randwick Botany Harriers Road race held down at Yarra Bay near La Perouse. Great views of Botany Bay and the freight terminal across the cemetery.
Started on the grass for about 100m and then along a bike path before going out along the breakwall road into the Bay where we turned around. I was in 3rd until about the 700m mark and then took back the spot at about the 1.5k mark and held the position to the finish.

Coming back from the turnaround into the wind was tough and my speed slowed more than I wanted. Finished in 3rd with a time of 21:05 for the 5.5k. Average pace of 3:50 per klm.

MLR 15ks

2011-05-19T22:35:00.002+10:00

Ran from work up to Centennial Park and ran around the outside via Moore Park Rd and Anzac Pde. As well as a loop around Robertson Rd and then back to work.

All up 15.53ks in 1:12:17. Average pace of 4:39 per k.

Next year they will probably increase the numbers again Ewen but with a wave start possibly. Eagle I was expecting faster and was on pace until climbing up the hill from Hickson Rd.

Off to Striders awards dinner tomorrow night. No awards for me though.

SMH Half Marathon - 85:02

2011-05-15T22:16:00.002+10:00

First preferred start for me in a major race. Loved having to not line up before the start, although when I arrived to drop the bag off at 6am there were not too many people there. Funny considering the 13,000 entrants.

The start was a chilly 8 degrees and in the shade and wind it felt colder. Had a good start and was running almost straight off the gun. Had clear space just after getting into Macquarie St so was happy to keep the pace going. I don't like the Cahill Expressway to run across as there is no crowd and it just seems like a raised LA freeway. No soul.

My pace was ok and I went through the 5k in 19:10 which was about the same as last year. After that I began to lose focus and was not impressed by the hill up to one turnaround in Pyrmont. Surely there is a better spot? As the 10k approached I was met by Sub50 and Hamburglar who after both running 37's at Striders last week I thought would be ahead of me. 10k was passed in 39:14 but I wasn't running well as I couldn't get any faster than 4 min k pace.

Arrived at the 13k mark on Hickson Rd still with a 50 sec buffer under 4 min k pace-51:10. After that I completely lost form as I headed up HAKA hill(Hickson to Kent) and from there up to the corkscrew. Reaching the 15k in 59:52 I had lost the buffer and the downhill of the corkscrew with a nasty uphill at the end didn't help.

Tried to force my pace along the Cahill and was doing 2:28 ks with the screwed up Garmin at one stage. It didn't like the tunnel obviously. Up Macquarie St was a struggle and I only started to feel better after I did a few Hail Marys past the Cathedral. Downhill to the chair I tried to claw some time back but it didn't work. Made the 20k in 1:20:36 and missed a free lap dance as well. Bugger!

Struggled to the finish seeing what look liked my one year of SMH preferred passing as the clock ticked into the high 84's. Finished eventually on 85:02 off the gun and have thankfully been given 85:00 as my net so should keep the preferred start for another year. I think they use 85:59 as the cutoff so I should be ok.

Course was very tight in parts with the crowd. Especially around near Star City and then across the flyover which was really narrow. Thanks for everyone reading.

2k, 1.6k, 1.2k, 800m, 400m

2011-05-12T21:59:00.000+10:00

Done at ES Marks track tonight. Not so cold actually about 12 degrees but the wind was strong.
Did a 2k warmup before starting and a 2k cooldown after finishing.

Reps were 7:26(2k-3:43/k), 5:45(1.6k-3:35/k), 4:16(1.2k-3:33/k), 2:44(800m-3:25/k), 1:14(400m-3:05/k). Had a 400m walk recovery between reps.

Felt good, especially getting faster as the reps got shorter.

MLR 13ks

2011-05-11T22:15:00.001+10:00

A bit cold, 10 degrees tonight and windy. Ran from work up to Centennial Park and did a lap of the park via Moore Park Rd and Anzac Pde and ran back to work.

All up 13.06ks in 1:00:28. Average pace of 4:37 per klm.

Tourist Trot STaR 28ks

2011-05-08T21:58:00.000+10:00

Started at Centennial Park and did a lap of the park running towards Queens Park and then back up towards Oxford St before going out the Woollahra gates down to Edgecliff.
From then it was through Rushcutters Bay, Kings Cross and into the city.

Down to the Rocks and across the bridge doing a loop of Milsons Point before heading back across the bridge. Then through Circular Quay, the Botanical Gardens, Woolloomooloo, Garden Island and the cross again.

Then down past St Vincents Hospital, Hyde Park barracks, SFS and SCG to the finish.
Fast pace at the end doing 4:30's for the last 5ks but the first lot was pretty slow.

Total was 28ks in 2:18.20. Average pace of 4:56 per klm.

Striders 10k Homebush

2011-05-07T11:14:00.001+10:00

A bit cool this morning. Hands were very cold before I did a 2k warmup to get the blood moving.
Gave a few people a rundown on Boston urging everyone to do it when they get a qualifier as the race is that good with all the crowd cheering for you.

Race wasn't that flash going through 5k in about 19:35 and then finishing in 39:41. I'm listed as unknown on the Striders results for some reason?

Might take awhile to find some short speed again after the Marathon. Just need to find it by the time C2S rolls around so I can run under 55 mins.

ES Marks Track 8x800m + 1x400m

2011-05-05T21:42:00.002+10:00

Did a 2k warmup and a 2k cool down after finishing. Heaps of people on the track including about 30 from CanToo doing SMH half next week.

Reps were 2:42, 2:50, 2:52, 2:52, 2:50, 2:52, 2:48, 2:51. And then 1:15 for the 400m rep.

All done with a 200m walk recovery. Ran in the new racing flats. Brooks T7. They feel ok but can they run fast?

MLR 14ks

2011-05-04T22:03:00.001+10:00

Ran from work up around Centennial Park and back to work. 17 degrees and no wind which which was great to run in tonight.

Total was 14.02ks in 1:05.24. Average pace of 4:39 per klm.

Middle Harbour Picnic STaR 24ks

2011-05-01T21:55:00.002+10:00

Not a good choice for a long run after a Marathon. H4 on the Striders hill scale and that starts straight off the bat.
Started at Roseville and ran across the Roseville bridge and up to Killarney Heights and then through Forestville and down to Seaforth where we had the only little part of very wet bush for the run.
Then it was down across the Spit to Mosman and then up Spit Hill to Awaba St where most of us went short. So then it was down to Primrose Park and up a couple of hills to Cammeray. down across the old stone bridge to Northbridge and back through Willougby to the finish at Roseville.

All up 24.55ks in 2:06:00. Average pace of 5:07 per klm. Legs were feeling it for most of the run.

NYRR 4mile Central Park New York - 25:12

2011-04-23T13:25:00.002+10:00

Conditions 44 degrees F, 93% humidity, wind 6mph and raining. Now that was cold this morning. Sorry Tim I couldn't convert to metric.

The calves were still a bit sore when I entered yesterday but I thought what the hell, can't beat a race in Central Park. Was a bit far back at the start as they gave me a number that meant you had to go in a certain corral for the start. I was in the first one but had about 400 runners in front of me which wasn't good. They have chips so the times were based on those only anyway.

The run started at 69th st in central park on the roads for those who know the park and went up to 102nd st before we turned and ran back down to about 65th st and came back to the finish near 72nd st. Good course not too many hills which was good. Very wet roads as it rained the whole time. Had to weave through a lot of runners which was very annoying hence the slow 1st mile and the quick 2nd mile trying to get my pace back.

My splits I remember in miles were 1m-7:00, 2m-13:10(6:10), 3m-19:32(6:22), 4m-25:12(5:40). Total was 25:12 for 4 miles or 6.4ks, (6:18 per mile), (3:56 per k).

Total runners 5144. There were 399 male runners in the 40-44 age group and I was 10th. I was 113th overall and 105th male out of 2779.
1st male was 20:01 and 1st female 22:20.
Did get a few strange looks considering I was running in shorts and the Striders Singlet.

Boston Marathon 2011- 3:12:08

2011-04-18T22:59:00.003+10:00

What a race. Glad I qualified and finally got to run it after wanting to do it since 2005.
On the bus(those yellow school ones you always see on TV) at 6am from the Boston Common up to the start at Hopkinton.
The journey takes about an hour so you are warned not to drink much before you hop on the bus in the morning. The Athletes village is on a school oval. Huge marquees surrounded by port a loos. With tables of bananas, water bottles, bagels and coffee. The longest queues were for coffee early as it was cold and windy. And later for the port a loos when they all had too much coffee and nerves.
Camped out on the grass for a couple of hours as I didn't have to go up to the start until 9:10am.
I was in the 1st wave and 2nd corral going off behind the elite men at 10am. So at 9:10am we have to walk up to the start corrals about 1k away. So an easy walk takes about 15 mins with the crowd. Throw the old clothes off before the start. They check your bib numbers so you can't jump corrals.

We had the star spangled banner about 10 mins before the start and then they brought the elite men up just after. 29 Kenyans and Ryan Hall. Ryan Hall came near the front of our corral and was high fiveing the crowd. So they all broke into USA, USA. Great feeling when that happened.

No countdown for the gun and we were off. Only took me about 10 secs to cross the mat and I was basically running fully within 400m of the start. Lucky I was up the front. I was keen on not going to fast at the start as the downhills here can hurt the legs early.
I managed a decent 5k of 20:51 and 10k of 42:02 which was on the pace I wanted.

From then on I found it increasingly tough to stay on the pace as I just felt very tired and had no energy. That is it, the only excuse I'm giving.
The course is tougher than I thought. Lots of uphills and downhills. BTW the hill at about the 28k mark goes up for about 800m which in my opinion was the hardest on the course.

Wellesley College where the girls scream there heads off is as loud as those Youtube videos tell you. They pump you up so much for the next klm which is downhill and flat. I think I was doing sub 4 min ks after that. Had some energy just mis-used on the day.

Struggle into the finish with splits blowing out to 4:50 ks at one stage.
Splits were:
5k-20:51
10k-42:02(21:11)
15k-1:03:53(21:51)
20k-1:26:06(22:13)
21.1k-1:30:46(4:18/ks)
25k-1:48:28(22:22)
30k-2:12:19(23:51)
35k-2:36:16(23:57)
40k-3:00:48(24:32)
42.2k-3:12:08(4:33/ks) Overall 3380 out of 24338 that started.
90:46/101:22.

I must say the crowd was from 2 deep to twenty deep both sides of the road for about 40ks of the race. I can only recall a couple of ks where there was no crowd. They just yell for anyone. I had so many go Sydney's I thought I was in the Olympics. And high fiveing the kids is a must along the course, they give you so much energy. Not that I had any.

Crappy run by me. Not proud of the bad fade I had after 10ks. Love to do the race again and run it better now I know the course. Thanks for everyones support.

Easy 7ks

2011-04-16T11:12:00.001+10:00

Colder than yesterday due to the wind. 3 degrees but with a 20k wind blowing. Should have run with the beanie as well. Ran from the seaport up to Boston Common and back. Total was 7.1ks in 34:22. Average pace of 4:50 per klm. Number for Monday is 1571 in case anyone wants to follow it. Corral 2 which starts at midnight monday your time. I'll try to run fast so you can go to sleep. Splits should be 21 min 5ks till the 25k mark which is about the start of the Newtown hills. Intend to attack the up hills and down after that and try and run hard to the finish.

Easy 7ks in Boston

2011-04-15T10:25:00.001+10:00

Apparently Spring. But even at 9am it was 3 degrees. Wimped out and ran in a long sleeve top and gloves. The nose was running the whole time from the cold though. Ran from the Seaport up and around Boston Common and back. The Common is a little 380 year old public common or park for the people of Boston. Also where the buses up to the start line on Monday will leave from. Total was 7.2ks in 35:56. Average pace of 4:59 per klm. Picked up the race number from the expo this afternoon. So many people in there. Didn't fancy many of the clothes items. The Singlets are crap but did buy a short sleeve top since they looked ok.

Easy 6k

2011-04-12T19:47:00.000+10:00

Ran from the hotel in Foggy Bottom to the National Mall and ran around past the Washington Monument, Korean war memorial, World War Two memorial and Lincoln Memorial and back to the hotel. Was rained on during the run which was pretty cold. Total was 6ks in 26:24. Average pace of 4:24 per klm. Ok it felt easy. Maybe a bit too fast.

Capital Crescent Trail 19ks

2011-04-10T17:21:00.001+10:00

Ran from the hotel down to the start of the trail which was about 2ks from the hotel. The trail runs along the Potomac river next to the C&O towpath. It is actually tar so I wasn't running on dirt for 19ks. Pity that the only two water spots on the trail had no water connected. A very thirsty morning. Plenty of runners and bikers out using it. It was an easy out and back run. 2ks to the trailhead and about 5 miles out and back. Total was 19.78ks in 1:31:35. Average pace of 4:37 per klm. Legs felt good. For Tim and Tom it was 49F and 92% humidity. A slight breeze of 6 mph and cloudy. Ran in my singlet and shorts. Was getting funny looks from all the Yanks in tights, long sleeves and gloves. It wasn't that cold.

Hurry Up For Health 8k - 31:19 = 3rd place

2011-04-09T20:09:00.000+10:00

In Washington DC. My first run since Sunday's Strider's STaR at Dee Why. Been doing plenty of sight seeining which means heaps of walking. Does that count as exercise in a taper? The race was at 5pm on Saturday. I think they have daylight saving. The course was along the C&O towpath which runs parallel to the Potomac river. It is crushed sandstone(I thought it was tar) along the waterway. Plenty of water puddles along the course as it rained most of Friday here. Not many doing the race from the looks of it. They only had 285 last year. Started off a bit fast doing the 1st k in 3:42 and the 1st mile in 6:07. It was 4 k out and back. Myself and another guy ran together for the 1st 4k with me leading basically and him just behind. After the turnaround he pulled away and I couldn't stay with him. The guy in 3rd came up and eventually went past me about the 5k mark. From there I held on to finish 3rd overall in 31:19. Time wasn't what I wanted but it was my 1st run for a week. Happy with the podium though.

Lap of the Lake STaR 26ks

2011-04-03T21:49:00.000+10:00

Rocked up this morning seeing a large group of about a dozen including Tom, Georgie, Mark, Jo, Steve H, and EJ. Turns out I had the wrong map as for most of the run I had no idea where we were going. Started at DY surf club and ran up to Long Reef and then through Collaroy, Narrabeen before getting the Narrabeen Lake where we ran up the path alongside Wakehurst Parkway for a few k's before coming back. Then it was up through Nth Narrabeen to Warriewood where most of us went short and ventured across to the beach to run back to Collaroy. After that it was back around the Lake and a few local streets in Dee Why to the finish at the surf club. Total was 26.1ks in 2:04:55. Average pace of 4:47 per klm. It was pretty slow for the first 5ks this morning.

Mlr 16ks

2011-03-30T22:29:00.003+11:00

Ran from work up to Centennial Park and ran around the outside of the park including Moore Park Rd and Anzac Pde in the lap. Then ran around a couple of the local streets and back to work. All up 16.23ks in 1:16:33. Average pace of 4:42 per klm.

Hawthorne Canal 5x1k Reps

2011-03-29T22:31:00.002+11:00

And no I was not swimming laps in the mud of the canal. Just running between the CR 4 and 5k markers which run next to it. Reps were 3:27, 3:40, 3:31, 3:27, 3:23. All done with a 2 min walk recovery. Did a 2k warmup and a 2k cool down afterwards. Into the wind on that 2nd one and then the North Easter died down.

Great North Walk STaR 30ks

2011-03-27T21:37:00.003+11:00

Big crowd of about a dozen this morning. Started over at Woolwich and ran up to Hunters Hill and across to ryde, East Ryde where half the group left us so it was only the 5 of us running long. From there it was through Macquarie Park and into Lane Cove National Park at the Striders turnaround 5.5k gate. Then it was down to the start at Fullers Bridge across to Lane Cove West, and back through Linley Point and Hunters Hill to the finish at Woolwich. All up 30.21ks in 2:37:37. Average pace of 5:13 per klm. It was H2 on the Striders hill scale. Felt like there were more hills actually, plus we had 6ks of bush to run through as well. We did have some showers and a couple of falls not by me during the run. A good last long run workout for Boston.

10 x Downhill Reps

2011-03-24T21:53:00.002+11:00

Started off inside Centennial Park but was then forced to run outside as it became too dark to see as there are no lights in there. Outside the run was about 500m in length instead of about 420m inside the park.

So reps were between 79 and 105 secs.

Total was 4.6ks in 14:31. Average pace of 3:09 per klm.

Did a 2k w/u and a 2k c/d afterwards.

MLR 20ks

2011-03-23T23:02:00.002+11:00

A warm 27 degrees when I started tonight and still 24 when I finished. Ran from work up to Centennial Park and did a couple of laps around the outside of the park and back to work again.

Total was 20.54ks in 1:39:37. Average pace of 4:50 per klm. Legs felt sore from the run last night.

13ks @ MP

2011-03-22T22:33:00.002+11:00

24 degrees and 85% humidity. No rain. Hardly a breeze.

Ran from Fairy Bower up to Manly golf course and did a couple of laps around the course and back home again.

All up 13.05ks in 53:19. Average pace of 4:05 per klm.

Just comparing conditions in different sessions Tom.

Manly Dam 30ks

2011-03-20T22:24:00.002+11:00

Woke up early and had every intention of doing the Striders North Ryde Ramble. But when it is bucketing down over the top of the gutters the extra sleep feels a lot better than running in the pouring rain. Also I wasn't sure that running running down a creek bed from Beecroft back to Marsfield in a downpour was a good idea. Couldn't find my floaties.

Set off about 4pm and had intended to do the Striders North Head STaR until running into miss Lucy who convinced me flatter would be better. So instead ran along Manly Beach through Queenscliff, Manly and Warringah golf courses to Manly Dam.

Did a couple of loops around the Dam roads and ran back to Manly again. Realised I was a bit short in ks so did a run around the Eastern Hill and little Manly Cove and back home.

All up 30.26ks in 2:23:41. Average pace of 4:44 per klm. Hard work when it was 23 degrees, 70% humidity, winds of 40ks and gusts up to 50ks.

10 x Downhill Reps

2011-03-18T23:11:00.002+11:00

Wanted to do a few more but due to the cloud cover and no street lights in Centennial Park it made it a bit difficult at the end.

Reps were between 76 and 84. The slack ones were at the start.

Total was 4.21ks in 13:05. Average pace of 3:06 per klm.

Not sure about Lane Cove Tim as I may have too much to do before I go OS on the 6th. I'm running an 8k in Washington on the 9th if that counts?
I'm finding the reps hard at the moment Ray.

Easy 11ks

2011-03-17T21:27:00.000+11:00

Ran along Manly beach up to Queenscliff Lagoon and around the Golf course and back home.
23 degrees and 83% humidity wasn't good. At least the wind was blowing a bit.

11ks in 51:15. Average pace of 4:39/k.

MLR 17ks

2011-03-16T22:50:00.002+11:00

22 degrees. Almost 90% humidity and raining. Lovely conditions to run in tonight.

Ran from work up to Centennial Park and ran around the inside track a few times and ran back to work. Very wet by the end if it.

Total was 17.16ks in 1:17:51. Average pace of 4:32 per klm. Felt good.

Centennial Park 3x3.7k Reps

2011-03-15T22:24:00.002+11:00

22 degrees. 75% humidity and showering.

Reps were 13:43(3:42/k), 13:35(3:40/k), 13:40(3:41/k). All done with a 5 min walk recovery.

Did a 1k warmup and a 1k cooldown afterwards. Hard work tonight.