Wet n Wild Mona Fartlek

I'm talking bay run with a flooded road and path. Howling wind and rain.
Where was everyone else?
Got absolutely soaked but loved the thrill of running in the rain/showers tonight. It was great fun.
Did a 1k warmup down to the 1k marker and then ran around towards the 4k marker and then back. Ran 6.5ks in the 28mins of my version. A little slower than last week. But it was a bit windy tonight, and I picked up a few kgs with the water in my shoes.
Did a 1k cooldown back to the car. Lucky I brought a towel.

Now I've got the heater on at home. Ahh!

Cherrybrook Chase Fun Run 12ks

Up to Cherrybrook for this fun run which Plu described the course as not being very hilly. @#!$%&*$. I'll forgive Plu for that. I know it would have a few hills as per the area.
They were running a 5k and a 12k this morning. With a heap of Striders/Cool Runners doing either one.

Start was fairly fast downhill with the usual dodging of kids as 5 of them decided the front line was a good idea. The race went fairly well with me going through the 3k in about 12:30 and the 5k in 21:30 I think. It was here that a female came up next to me and I said to her I think you are in 1st place, only to discover a bit later she was 2nd. It was Jenny Mckenna a Strider who joined early this year and did Foster Ironman last year. We basically stayed together up and down the hills all the way to the turnaround and back pushing each other to go faster. Passed Mike F at about the 6k mark and then we didn't pass anyone else or getg overtaken.

Ran most of the way back until about the last k when I tried to chase the 2 guys in front to no avail. Finished in 50:05 and 10th spot. Average pace of 4:10 per klm. Very happy with that time on those hills.
Matt Robbie won in 41:09 by about 4 and a half mins. Sparkie won the 5k in 18:14.

Met at the race Plu, Grandpa, Pipe, Mike F, Sailaway, Go girl, Dash_Incredible.
Plus 2b was 2nd overall in the 12k and go girl was 2nd female in the 5k.

Now my legs need a rest. Sutherland to Surf this Sunday. 11ks of quad thrashing downhills.

NSW Short Course Cross Country 8ks

The race was being held at the Crest at Bankstown, which meant I had to take my passport to travel that far. Didn't help when the M5 was blocked so I had to turn around before going in the tunnel and headed down Stoney Creek Rd etc. Heaps more lights. Due to this I only arrived at the course 20 minutes before the start. So, no look at the course and no warmup. Bugger.

Crowded start on a wet oval with a course that had a few hills, but nothing too bad. Plenty of mud which I managed to avoid except for my shoes, socks and legs. It was a bit slippery but I tried to run on the grass edges of the course to avoid slipping. It did work mostly.

I felt I had a pretty good run going through the 1st 4k in about 16:30 and then finishing in 33:24 on my watch. I started it a bit late, so probably a few seconds off. Average pace of 4:10 per klm. Not too bad on that very twisty narrow in places course. The downhill section by the houses which was muddy slid you towards a creek with a fence to stop you. Fun! And one of the corners was fast downhill along a road with a sharp right turn which was a bit hairy when my shoes slid away towards the road. Nice skid mark left!

Striders did ok with the medals. Brightshoes winning his age group I think. The 45+ male team was 3rd and the open team was 2nd.
The females I think came in 2nd in the opens and Lucy C was third overall I think.

I'll be glad to get back on some wet bitumen tomorrow at the Cherrybrook Fun Run. At least the ground will be stable.

Mona Fartlek

A cool night around the bay run. No CR's spotted at all. Still ran in singlet and shorts though.

Ran my version of the Mona Fartlek in which I add two 2 min reps at the start with an equal time as the float. Adding 8 minutes to the usual 20 minutes.

Did a 1k warmup before hand and then a 1k cool down after the session.

Ran 6.75ks in the 28 minutes. Average pace of 4:08 per klm.

Last time I did this session the pace was 4:14 per klm. Session felt good with the hard work at the end when you have to do the 15 sec on/15 sec float.

Saturday is State Short Course XC at Bankstown. Should be fun, forecast is rain!

6x1k Reps

Around the bay run again. It was really warm with a bit of wind.

Reps were 3:37, 3:41, 3:43, 3:44, 3:45, 3:44. All done with a 2 minute walk recovery.

Lungs just didn't like running tonight and felt really choked up. Hence the fast start and petering off at the end.

Full moon tonight. And when I was pulling into my street I saw a shooting star.

No CR spotting. With the weather this good I thought I might have seen someone. Nup!

Recovery Run 7ks

A lap of Centennial Park tonight on the grass trail.
A warm 16 degrees when I started but felt cooler than that.

Ran 7ks in 40:10. Pretty slow as legs felt really sore after yesterday's STaR.

Ten Bridges Classic STaR 30ks

In fact Horrie and I counted 18 bridges if you count rail bridges, foot bridges and the few in the bush section.
Arrived just before six at Longueville to see a huge 6am group run off.
Horrie and I went off at 6:10am with a group including O Runner,Johnny Dark and Professor.

We were still all together up to the Harbour Bridge and were then dropped by them as the pace was much faster than we wanted to run. The 6:20 group caught us just after Anzac Bridge.
Horrie and I ran for a few k's with them before being left behind and picking up Paul Every and the three of us ran back to Longueville together.
You cross basically the Harbour, Anzac, Iron Cove and Gladesville bridge during this run with a final 1k in the bush, which was fantastically cool and quiet.

Weather was fantastic but the hands were pretty cold for most of the run. Professor and I were thinking of rolling Horrie for his gloves at one stage.

Ran 29.8ks after we did a little wrong turn in Prymont. Time for me was 2:47:19. Average pace of 5:36 per klm.

Next Saturday is Aths NSW Short Course at Bankstown on Saturday afternoon.

East Met Cross Country 6ks

Down to nearby Pagewood for this race run by Randwick Botany Harriers.
6k's of cross country. The course was 2k so we did 3 laps.

Just never got into a rythym from the start and it felt really laboured my running style. It was never going to be good from the start.

Splits were 8:22, 17:11 and 26:16 to finish. Oh well at least it was short and crap.

Met up with Belinda and Horrie with young Tim, Bernie G and Blue Dog, Sparkie and Easy Tiger at the race.

6x1k Reps

A warm 16 degrees tonight as I belted around the 'bay run'. Ran in only shorts and cutoff top.

Reps were 3:38, 3:42, 3:38, 3:42, 3:42, 3:44. All done with a 2 min walk recovery.

Did a 1k warmup and a 1k cooldown after finishing.
In this session I basically tried to do short fast steps which made it feel like I was moving faster, which going on the reps, I was. They felt great anyway!

Ran into Fats twice during the session.

What Happens on your Birthday?

My mother had this cake made and sent to work.
I did say I had a pair of Asics and wouldn't mind some lairy green ones.
The white on top with the candles in it is the sock.

Mona Fartlek

A bastardised version of Mona Fartlek. I created an extra bit as I felt the standard 20minutes was too short. So I did 2x120secs, 2x90secs, 4x60secs, 4x30secs, 4x15secs.

I added the two 120second efforts at the start taking the whole session out to 28 minutes.
I basically did the effort hard and the float pretty fast as well.
After the first effort of 120seconds and the float I was almost right on 1k.
After doing the last 15sec effort I did a 15 sec float to make the 28 minutes total.

Stats were 28:00 for 6.60ks. Average pace of 4:14 per klm. Felt very quick tonight.
Did a 1k warmup and a 1k cooldown for the session. Total 8.6ks.

Used the secret training location for this session. Ran in singlet and shorts as I didn't feel cold. Clear night with no rain.

Recovery Run 11ks

Managed to get out between showers tonight for a slow recovery run. The usual route into Centennial Park up to Oxford St and then down to Fox Studios and back. All run on the grass as the legs were really feeling tired tonight.
Strong southerly wind was blowing and the grass was pretty slippery from the previous shower.

Ran 11.1ks in a time of 1:00:11. Average pace of 5:25 per klm.

Shorts and singlet as it was 12 degrees. Balmy.

Heartbreak Hill and the Parks 23ks

After a late night with a degustation dinner I didn't get out until 10am. It was fairly warm in the sun so wore a cap and sunglasses plus the singlet.
Ran from my place up to Bronte, Bondi Junction, Rose Bay, up haertbreak hill to Dover Heights and then back down Old South Head Rd to Bondi Junction.
I then ran back through Queens Park and did a lap of the outside dirt trail in Centennial Park to finish.

Legs felt very heavy and I really had no rythym going today. Must have been that Dinner last night.
Ran 23.11ks in 2:04:06. Average pace of 5:22 per klm. Lots of hills, grass trails and traffic light stoppages in this run. But legs were pretty tired anyway.

Striders Homebush 10k race

My first Striders race for a year and it was back out to Homebush on the same date and race I set my PB last year. Wouldn't be that this time.
Started off too quick doing 3:46 for the first K and really regretting that. I was sitting about 30m behind Professor for most of the race just trying to keep him in sight. I did manage to get to the 4k mark in 16:03 but after that the k's got progressively worse.
Finally caught Professor half way around the sandpit just before the 9k mark urging him to chase Jo Cowan. We both started to do so as we only had a k to go.
In the last k I overtook about half a dozen runners including 2 as I raced across the bridge.
Was just pipped by Mike F on the line, to end with 40:35.

Fastest 10k race in a year exactly and 1:20 faster than the 10k race 2 weeks ago, so I'm happy with that. I am a minute and a half behind last years pace at this stage so need to do a lot of work to do a good C2S time. As in to get near the sub 55min goal.

6x1k Reps

Back over to my secret training spot. Definitely not spotted tonight.

Ran from the Rowers down to the 1k marker and ran down to the 4k marker and back again.

Reps were 3:46, 3:43, 3:46, 3:47, 3:51, 3:49. All done with a 2 minute walk recovery.

Had a 1k warmup and a 1k cooldown after the reps.

Only did the 6 reps as I have the 10k Striders race on Saturday Morning.

Legs felt ok during the reps.

One Hour Easy 11ks

Ran into Centennial Park and woke up a few bats. Ran up to Oxford st and then down to Anzac Pde and then returned the same way. Mainly ran on the grass to protect the legs after running on the hard stuff last night.

Ran 11.21ks in 1:00:37. Average pace of 5:24 per klm. Very easy. Legs felt good.

Weather was a bit cool so ran in a long sleeve top and shorts.

Fatigue Session 8ks

The idea was to try and run faster while the legs were getting more fatigued.
Made up a session of a 3k, 2k, 1k. With half the effort as the recovery.

Reps were 3k in 11:50 with a 6 minute recovery.
Then 2k in 7:55 with a 4 minute recovery.
And to finish with 1k in 3:50.

I had a 1k warmup and a 1k cool down after the session.
Oh and I ran around the bay again.
Only saw Guzzo while I was running the 3k and then saw Silver Fox as I was just about to drive home. The Fox was moving pretty quick too.

Thanks to everyone for their comments on the KJ Half. Very happy with the run.

Kembla Joggers Half Marathon

Down to Dapto this morning for the Kembla Joggers Half Marathon. The PB of 87:16 was at this race last year. The plan today was to run under 90 minutes which would be great after the SMH 93mins.

The car beeped at 2 degrees as I drove past the Bulli turnoff but had gone back up to 7 degrees when I arrived at the start. My start was a bit too fast going through 2k in 8:10 which killed me later when we got to the first hill. I went through the 10k in 42:30. I managed to take about 3 runners on the run home from this point and finished in 88:48.

The time was a minute and a half outside the PB but relating it back to SMH Half last month I am 4 and a half minutes faster for the half on a course just as hard. So I'm very happy.

The male winner was Stephen Brown who ran 67:39. Breaking a 16 year old course record by 5 minutes. He is only 21 and is going to the World Mountain Running champs in August.

Rest Day

Legs are buggered. And I was up at 4 am having a bbq breakfast and a socceroo match!

And I would like to be fresh for the Half Marathon on Sunday.

Bay Run 8x1k Reps

Seriously I have not defected to the West. Checked out Timbrell Park and confirmed what 26Miles and Langswm said about it. That place has no lights up one side so was pitch black, and has it's own fog. Very weird.
So I ran from the CR3k mark down to the CR5k mark and back for these. And the ground is really wet up near the 5k finish.

Reps were 3:51, 3:50, 3:48, 3:47, 3:47, 3:51, 3:48, 3:48. All done with a 2 minute walk recovery. I should make the recovery shorter. But I really would like the reps faster. Legs felt great. Just kept talking to myself to keep the leg turnover up and not slack off.

Saw Guz cruising the bay again as I was parking my car. This time near Timbrell Park. Also saw 26 Miles and SilverFox doing a long lap of the bay from where they live.
Had a few spits of rain during the 3rd and 4th reps but otherwise nothing. As I left to go home and got to Anzac Bridge the heavens opened and it was raining buckets all the way back to Randwick. Hope the guys got home before that came in.

A really good runner said to me today: "Keep at it, Consistency will bring results." A lesson to be learned I feel.
Thanks for everyones comments lately, very much appreciated. Go the Socceroos!

A medal for me

The illustrious Striders 35+ age group team that was entered for the SMH Half won a Bronze medal. The medals are based on NSW Athletics registered athletes who run the race and then the Striders put the team names forward after that.
A weird system I know but it does work.

The Striders had 5 male teams with three Gold, one Silver and our Bronze the outcome.
The women had only one team and they won gold in the opens.

My first ever running medal!!! Yeehah
Must buy some wood this weekend to start on the trophy cabinet.
The team was O Runner, Blue Dog, Anthony Wong and myself.
I was the anchor.

Easy 50 minutes-9ks

Out very late on what I thought was a cool night so ran in a long sleeve top. Regretted that as soon as I started as I was too hot. No rain fell after showers on and off all day.

Ran an easy lap of the park up to Oxford St and back. Heaps of water on the trail tonight.
Hope the Sweat runners take their mud running shoes tomorrow.

Ran into Amjan on the way back home in Randwick running with someone who I didn't see.

Ran 9ks in the 50 minutes. So a pretty relaxed run in keeping with an easy week after the hard hills on Saturday and Sunday.

Long Reps 4x2ks. Total 10ks

Secret training around the bay run tonight. I think I saw Aunty K in ipod land running away from me at Drumoyne and Guzzo passed about the same time.

Did a 1k warmup down to the CR1K marker. Then did 4x2k reps down to the 5k marker and back to the 1k again. Then did a 1k cool down back to the car.

Reps were 7:51, 8:00, 8:02, 8:04. Have only ever done these long ones once so don't have the practice of holding the pace for that long. I had a 4 minute walk recovery between each rep.

It was a nice cool night around the bay, so ran in singlet and shorts. It get's a bit dark running along between the 4 and 5k markers but otherwise all was fine.

Mini-MosMarathon 10k

Wasn't sure how I would go considering this is a hilly course and I ran the Cross Country yesterday at Nowra. Oh well I love the feeling of racing and chasing people so it was worth it.

The start was mucked up by the designated starter with a very quiet, ready set go when we all thought she was going to talk about Camp Quality. I took up a spot in the front row. I guess the club singlet makes some people think you can run fast so they let you stand in front of them. They can't be reading my blog lately.

I didn't bother taking any splits so just have my finish time of 41:57 which is actually a race PB by 1 second over last year. I thought this new course was hillier than last year, and with my lack of recent speed it was a good time. Came 51st(47th last year) out of about 630. 17th in age group. One year I might do this race without anything on the day before.

Martin Dent won in 30:10 ahead of Scott Westcott and Dave Byrne. Womens was won by Anna Thompson ahead of Kerryn McCann and Liz Miller.
Mark Tucker won the men's 5k and I didn't hear the women's.
Met Barefoot after the race and also Jen Runs twice on the course when she was cheering for me. Next week is Kembla Joggers half at Dapto. Hope the conditions are better than last years heavy rain.

NSW Longcourse Cross Country 12k

A trip down to the beautiful Shoalhaven for this race. The race takes place on a property just West of Nowra. Meaning we leave the Coast and drive towards the hills. Exactly what the course was rumoured to be like. I had heard of heart break hill 3 times was in the offing.
Actually the really hard one was about 150 metres long but straight up so much I could touch the ground with my face. Well almost.

The males do 3 laps of a 4k course so I had the goals of not being lapped and finishing under an hour. 14 male Striders were on hand on the day plus I think about 6 females.
My splits were 18:26, 19:29, 19:15. To finish with 57:10 and 91st place. I tried to take the first lap easy. I guess the run off at the start creates the faster 1st lap time. Not sure how I pulled out the last lap. Maybe trying to hold position? Chasing Blue Dog?

The wash up was that Guzzo came 2nd overall. Beaten by Russell Chin who won last year. Guzzo now needs to win next year to have the medal trifecta.
CR Grandpa won bronze in his age group 50-54.
The male open team came 2nd,including Vat, Fats, Easy Tiger, Guzzo. The 45+ team won gold.
Not sure how the women went, I know the team didn't get a medal but I guess Lucy C did as they announced the winners when the males were out on course.

It was good fun even though very hard work on the lungs and calves up the hills. Soft on the stressie due to the grass. Mini-Mosmarathon 10k tomorrow morning with more hills. Blah!

One Hour Easy 11ks

An easy run around Centennial Park tonight on the grass.
Didn't push it too hard as I have a couple of races this weekend.

Ran 11.35ks in the 60 minutes. Average pace of 5:17 per klm.

Ran only in singlet and shorts and had a sensational orange moon rising in the East while I was out. I could see the man.

6x1k Reps

A lovely 13 degrees tonight. A heatwave, but it did feel colder in parts of the track I was using.

The plan was 1k Reps under the 4minute mark. The result:

3:55, 3:59, 4:00, 3:59, 3:59, 3:56. All done with a 2min walk recovery between each rep.

I wanted faster but after not much sleep last night from watching the soccer I felt really tired. So was probably lucky to get them this consistent.

Race Schedule

Since I'm resting today I was bored watching Collingwood get flogged by Melbourne, so I thought I would put up some races I'm doing next.
Can't be bothered making a table for them and this is easy.

June 17th: State Longcourse Cross Country 12k at Nowra.
June 18th: Mini Mos-Marathon 10ks at Mosman. Chasing the big prize money. Haha.
June 25th: Kembla Joggers Half Marathon at Dapto.
July 1st: Striders 10k at Homebush.
July 8th: East Met 6k Cross Country at Pagewood.
July 15th: State Short Course Cross Country 8k at Bankswtown.
July 23rd: Sutherland to Surf 11k or Hunter Valley Half Marathon at Pokolbin.

The only one of this I'm unsure of is Sutherland Surf like last year or getting a bottle of wine plus lucky draw prizes up at the Hunter.
And do I want a long race that weekend when I need the short speed for C2S three weeks later.
The Hunter half course doesn't appear to be fast as there is a fair bit of grass and gravel running.

I know do I want to race every weekend. Yes if I don't encounter pain in my leg while doing it. Three of these are on grass anyway so not too much damage to the leg.

Cockatoo Corner 23ks

I saw a flock of Yellow tailed Black Cockatoo's in Centennial Park this morning. Never seen them before only ever the white Major Mitchell's. They look like this http://www.amonline.net.au/factsheets/cockatoo.htm

I was in Centennial Park for a run as well. Ran around the very wet and muddy grass trail on the outside fence plus some loops around a park on Anzac Pde. The park certainly had more water lying around than Sydney Park had yesterday afternoon. Very muddy shoes after this session.

Distance was 23.3 ks in a time of 2:12:06. Slack average pace of 5:40 per klm.
Legs felt pretty sore today after the struggle in the mud race yesterday.

Spotted Long Arms and Royworlds in the park when I started and then Fake Plastic Trees up on Oxford St about 2 hrs later. Back running again after his 2nd stressie.

Next week I hav a low klm weekend as I have State Longcourse 12k XC on Saturday at Nowra and then am doing the Mini-Mosmarathon 10k on Sunday. Chasing prize money. Yeah right.

East Met Cross Country 7.5k

A very wet and muddy track at Sydney Park this afternoon was what we had to look forward too. The rain held off during the race but the course was very slippery underfoot.

Went a bit too hard at the start even though I tried not too.
Splits were 10:20, 10:55, 11:00. For a total of 32:15 for the 7.5ks.

A cast of thousands of CR's and Striders today, with too many to name. I had Blue Dog trail me for 7.5ks with me not knowing he was there until the 2nd lap. The coughing and sputtering let me know where he was.
It was good to see Silver Fox back racing again today after a long lay off with his heel injury.

The time was a 1:16 faster than the same race last month and that was on a hard dry course.

5x1k Reps

Back to my usual haunt of keeping the late workers amused as I tear along beside the busway on Alison Rd. The course is pretty dark with the tree cover for the first 200m and then is well lit the rest of the way. Just have to look out for a bit of mud from the rain, and some tree roots at the start.
It is pretty flat and I don't have any cars on it as it is a bike/foot path made of tar. So the dark bit is the first 200m and then the last 200m when I come back the other way. Enough explaining.

Reps were 3:56, 3:50, 3:56, 3:55, 3:56. With a 2 minute walk recovery between each rep.

Very hard work these ones tonight. I don't where I pulled that 3:50 from as that is basically uphill a bit when I run back.
I really don't feel that my speed is returning as I felt like I was running on the spot for these.

Coming up I have a short 7.5k Cross Country this Saturday and then State Long Course 12k at Nowra next week. Hills as big as City 2 Surf and the guys do 3 laps. Bugger!

Centennial Park 15ks

I was breathing like Bill the steam shovel when I started. Creating a fog as I ran around the outside fence of the park tonight.
Two laps was all I was good for, but at a fast pace. The sky was clear and it was up to half a moon so visibility was good without the street lights.

Ran 15ks in 1:16:02. Average pace of 5:04 per klm.
Pretty happy with that time over a cross country course in the dark. A few runners out tonight but mostly everyone was inside.

The Lakes are a flooding

Ran out in the gap between a few showers tonight and it lasted about 20 minutes before the rain came down and buried me.
And then the wind started to blow so I just decided bugger it. Cold and wet I'm going inside.
So I did one lap of Centennial Park trying to avoid a few of the large puddles that had formed on the grass trail without success and ran home.

The guy at the servo was very impressed when I made a puddle while standing still waiting in line to be served.
Any way it was 7.25ks in 37:45. Average pace of 5:12 per klm. Very slack in the rain.

Root Canal Therapy-20ks

No not the dental kind.
After a very late night at my Surf Clubs annual dinner I didn't get a chance to run this morning. After a visit to the parents to watch the Swans match I eventually headed out about 5 pm for a run.

A few laps around Centennial Park in and out of the park depending on the darkness falling. While on the last leg back home tripped on one tree root and landed on another one with my hip copping the brunt. I'm sure to have a good bruise on it tomorrow as it did bring up some blood.

Run was 20:02ks in a time of 1:45:16. Average pace of 5:15 per klm. Very happy with that pace. Got the heavy leg feeling near the finish of the run so I guess that is good.

Aths NSW XC Relays

Shambles! Is that too harsh. I think not.
I had a call on Friday from Glenn Guzzo to say that the Speed Boat(Leftie) had sprung a leak(Achilles) and I was to fill in. And by the way you can lead off. Oh Hell.
So it was down to Scarborough Park at Ramsgate for the Cross Country Relays, which for the open male and female teams etc included 4 x 4ks of the park.
I didn't see any of the females running their races but I do know Kerryn McCann lead her team off and ran 13:14. Lucy Chapman running for the Striders open A team ran 14:02 I think running the 4th leg.

I was to be running with Bright Shoes, Easy Tiger, Royworlds and Guzzo in the other Striders male teams. Guaranteed for me to be the slowest first leg of that lot.

Over to the start which was about 60m up this park near a cricket oval with a game in progress in June?
The starter says: Run down the end of the park turn right across the little bridge across the canal which is about 5m. Turn right after crossing the bridge and do a little 60m loop and then go back down south away from the start and around the course. When you come back past the changeover area cross the bridge again and do the 60m loop again and then around the course to changeover with your 2nd runner. Easy right? Many people at the start queried the starter as apparently the females did not do this.
The start happened and the pack ran across the bridge only to see a marshall telling us to go left after the bridge. The guns, guzzo, paul arthur, sean williams etc all went right and so did I for a second before turning back and going the other way. It was half and half as to who went which way.
A bloody disgrace letting down all those good runners because of bad organisation.

As for my race I ran ok for the full 4ks and tried to keep it steady and not go too hard at the start. At one stage I was ahead of Guzzo. Thats never going to happen again. Tough wind conditions once we went around the aussie rules oval on the south end of the course. Managed to pick up a place right at the end spurred on Blue Dog and Bernie G yelling at me. I stopped the watch at 15:45 on but was given a time of 16:12. I badly tagged Vat and he was off like a shot. Sadly standing in the line to hand in my number all I eneded up seeing was half of our third ruuners lap(Tim Lindop) and both of O Runners laps. Guzzo was 2nd round the course after the bad start and his team finished 5th in the open A's.

I think our time ended up as 60:30. Not sure. I have no idea how my official time is 30 seconds out from my watch. Did they start the clock before the gun?
It was great to see the Striders all out racing. We had 5 male teams and 3 female teams.
And since I am posting this on Sunday and the results are out. The Striders 45+ male team won Gold. Two years in a row. The female open team won silver and the female 35+ won silver.
3 medals for 8 teams thats good.
Sorry long post. Had to paint the dodgy start which runners 2/3/4 didn't have to do.

A very wet friday night

After a team member pulled out of the illustrious Striders 35+ A team for the Aths NSW relays due to injury, I am now running.
To save too many changes in the team running order I get to go off first for the team.
I hope they have a bucket and spade so they can scrape me up when I'm done.

I get to chase Easy Tiger, Planet Sumo and Bright Shoes around a 4k grass and sandy course at Ramsgate. Those three CR's are the first runners in our other teams. Lucky it is only 4ks as I'm sure I would be lapped otherwise.

I take off then pass to Vat, who passes to Timinerko, who passes to O Runner to anchor us home. Should be fun with all the rain we have had this afternoon. Nice and muddy.

So now I won't be running the Striders 10k tomorrow, just helping.

Lets get Serious 4x1k Reps

Horrie did make a comment that he thought I might be serious about running again if I did some 1k reps. Well tonight's the night baby.

The reps were 4:00, 4:04, 4:06, 4:01. All done with a 2 minute walk recovery.
The leg felt ok running on the tar, a little hard with the racing flats on but otherwise ok. If I could have found a fur ball to cough up during the reps I would have. Breathing was not the best.

First reps since late January so I was expecting a lot slower times. Quite happy with how I went.
I am really not sure how I will go on Saturday at the Striders race at Lane Cove. Just play it by ear and try not to be beaten by Papa Liugi.

Recovery Run 7ks

Into Centennial Park for an easy recovery run. Legs were not feeling too flash tonight.
Ran for 40 minutes and covered 7ks in that time. Average pace of 5:42 per klm.

A great night to run, wasn't cold at all so the singlet and shorts were in vogue. Like I have another option.

Park Prowler 22ks

Looked out the window and saw that the sky was clear so headed out in just the singlet and shorts with the sunnies on.
Unfortunately it took over an hour for the cloud to move so the sun could warm me up a bit. It was pretty chilly at the start at 6:45 this morning.

Into Centennial Park on a car free day. There were heaps of cyclists and runners about early. Did the usual run around the outside fence on the dirt/grass trail. A bit of water about after the overnight showers made the shoes a bit dirty. There were a few tri guys doing brick sessions as I saw a some doing laps in their bike gear with running shoes on.

Covered 22ks in 2:00:33. Average pace of 5:28 per klm. Legs felt pretty sore today, especially the right calf near the stress fracture. I guess it needs the practice after some time off.

Ran into Don Juan late in my run as he was heading back home up through Oxford St.

East Met Cross Country 6ks

A trip down to Mutch Park at Pagewood for a Randwick Botany Harriers cross country race.
The course was looking a bit softer after the recent showers we have had this week. It was a dustbowl when I was there three weeks ago.
I was doing the 6k which meant 3 loops of the course which has one long hill near the start and a short steep one just near the finish.

Splits were 8:15, 8:35, 8:46. To finish with 25:36 for the 6ks. Average pace of 4:16 per klm.
I have been getting faster without specifically doing 1k reps or hill reps in the last 6 weeks. Only had the one fast session which was the Mona Fartlek 2 weeks ago.

Met Royworlds, Easy Tiger, Mohammad, Long Arms, plus Naomi and Damien fellow Striders at the race. The leg did not like the downhills too much so I took them slower than usual and was consequently passed by a few people.

Long Run tomorrow in Centennial Park early.

Triple Park Loop-12ks

A three parks run tonight.
I passed through Centennial Park first and then into Queens Park and then back into Centennial Park and down to Fox Studios before running into Moore Park and then back home.
Quuens Park was definitely the coldest and darkest for some reason. Very hard to run in even though I was only running on playing fields.

I ran 12.5ks in 1:07:00. Average pace of 5:21 per klm. Ran a bit slower as I had to cross a few roads to do this run plus I have not run in Moore Park or Queens Park at all.
Surface was mostly on grass tonight.

And at the MCG there were 95,100 at the Soccer a record for the sport in Australia and a current MCG record after the recent rebuilding.

Park Run 12k's

A warm 17 degrees tonight and it was time to do some training again after the half on Sunday.
Into Centennial Park along the grass trail and up to Oxford St and then down to Anzac Pde and back again. The Park trust in there great wisdom lopped a dead tree a few weeks ago. I found out tonight they chainsawed the tree up but left it covering the trail. Steeplechase in the dark without a water landing was an option, but I found a way around it.

Ran 12.2ks tonight in a time of 1:01:40. Average pace of 5:03 per klm.
Didn't run it too quick just an easy first run after the half on Sunday. Legs felt good during the run with no evidence of the stressie complaining about the tar on Sunday.

Will probably do the East Met cross country on Saturday and then a long run on Sunday this week.

A hard rains a gonna fall

Well I thought for half a second about running tonight.
But realised it was raining heavily and 15 degrees. So I turned the heater on and shut that idea up. The legs are still sore from the half on Sunday anyway so it is best not to.

Looked up the results of the SMH Half and they gave me 93:12 same as my watch with a 93:07 as the net time for 622nd place. My watch was behind by 2secs from the clocks the whole race as they shot the gun without telling us. Will be interested to see how the CR's and Striders went in the age and team results.

SMH Half Marathon

The long morning started at 4am to avoid the use if the port a loos at the start.
Change in diet, avoiding the usual weet-bix with milk which is probably a bit heavy, to go with the toast and jam to wake me up plus a gatorade first up.

Caught the bus down to Circular Quay and had a very leisurely walk along George St, noting the roadworks right on the overhead train line corner, and walked up Argyle Cut to the start.
Ran into Plu and Tux as I was in Kent St and had a brief chat before getting to the start area.
Chatted to Truckie, Aunty K, Uncle Dave, Papa Liugi, Spud, Bernie G and Blue Dog before going down to the actual start line.
Ran into Grandpa, O Runner, Mohammad, Vat, and the Langsworths while we waited for the start.

There was no warning of the gun going off so I would say a few people may have there gun times different to what there watches said. Mine was out by 2 seconds the whole way around the course. Took off a bit quick as I had 3:59 at the 1k mark and a dash for the port a loo near the finish line.
I didn't run with anyone, but there did seem to be Striders all around me at times during the race. I reached the 5k mark in 21:35 which I thought was too fast still but I felt ok. Walked through all the drink stations the whole race so you could probably take off 2mins if I hadn't.

Reached the 10k mark in 43:44 but feeling like the endurance was not there. Which it isn't! Damn Stressie. Going up Hunter St the 2nd time I nearly felt like walking as I believed I was in a damn slow shuffle up hill and would move faster walking. I decided against it.
Watched a steady stream of Striders passing me back down Macquarie St. Guzzo was flying at this stage and he eventually got third holding off Magnus Michelsson.

Down into the domain again and feeling better after getting on some good downhills. Reached the 15k mark in 66:10 and walked through the drinks again. Had a much better time getting out of the domain this time and floored it down Hunter St passing a lot of people here. Long Legs helps.
Argyle Cut was an upward shuffle with Fake Plastic Trees at the bottom urging me to keep going. Thanks Mate.

Down to the start again I went through the 20k mark in 88:50 and eventually finished in 93:12 on my watch. The splits were 21:35(5), 22:09(10), 21:26(15), 22:40(20), 4:22(21.1). Average pace of 4:25 per klm.
Six minutes outside my PB but can't expect much after the stress fractures.
This race was only a stepping stone on the comeback so I am not fussed about the time.

And to the matter that concerns all Superflake 93:12, Blue Dog 89:57. Ok he did beat me with a dodgy foot. But it was inside the 5min handicap, so I'm happy.

Light jog 4ks

Headed out around 9am for a slow run around Centennial Park.
Heaps of people in the park this morning, including my old school Scots playing Rugby on a couple of ovals.
I just stuck to the grass area around the horse track, nothing hard. Leave that for tomorrow.

It was 4.2ks in 23:15. Very easy. Just wanted to see if the legs still worked.
Now off to the city to pickup by Bib for the race tomorrow.

Good luck everyone! And go Swans tonight at the SCG.

Lets get ready to rumble

Ah yes folks it is 'fight night'. Mundine 'the man' vs the Green machine.

Treated this run as an easy run after working pretty hard last night to do that Fartlek session.
Shadow boxed my way around the trail inside Centennial Park down to Fox Studios and Anzac Pde and then back home again.

Got through 11.2ks in the 60 minutes I intended to do. Ran only in a singlet and shorts as it felt quite warm.

Mona Fartlek

I added a bit to the version of Mona Fartlek that you read about.

The session I did tonight was:
1 x 120secs, 2 x 90secs, 4 x 60secs, 4 x 30secs, 4 x 15secs. I added the 2 minute bit at the front.
Ran these at a pretty solid pace using a float recovery of the same time length. Meaning I was still moving pretty well when I did the recovery.

All up the session came to 25 minutes and I covered 5:32ks in that time.

I had a 1.25k warmup to get to the oval I used and as I finished over the other side from where I started I had a 1.7k cool down jog back home.

The oval is pretty dark in places so it made it a bit hard to do the last bit with only 15secs of effort required.
Legs felt pretty good as it was all on grass. First time I have done this session and it felt quite good doing it.

Details of SMH Half bet

It seems the Dog underestimates his running ability and my level of fitness.

He only wants to give me 5 minutes.

In a 7.5k Cross Country on Saturday he beat me by 3 minutes, so what will happen in the half.

My suggestion was 10 minutes but he has gone all shy and won't take the bet.

I'm off to the pet shop now to get one of those extendable dog collars so I can keep track of him on Sunday morning.

Expect to see me jump in ahead of Scott Westcott as I need all the start I can get.

And I'm taking today off, so no running.

Afternoon Run-6ks

Well back after the golf and lunch. Into Centennial Park before it got too dark.
I ran around the grass trail again but at a pretty slow pace.

Nine holes of golf and lunch with alcohol doesn't help your running.

Ran 6.51ks in 36:42. Average pace of 5:38 per klm.

Total for the day was 20.13ks in a time of 1:50:19. Average pace of 5:29 per klm.
A bit slower than I wanted for the day, but I guess I am looking at the endurance factor at the moment.

Morning Run-13ks

Woke up a bit late so didn't have time to run what I wanted this morning.
Ran into Centennial Park at about 6:30am and did two laps of the grass trail around the fence.
It was a bit chilly at the start but soon became quite humid when the sun came up.

Ran 13:62ks in a time of 1:13:37. Average pace of 5:24 per klm. A bit too slow for my liking.

Had to race off home as a game of golf and Mothers day lunch was needed to be done.

East Met Cross Country 7.5k

Down to Sydney Park in downtown St Peters for the East Met Cross Country race. Either 2.5ks, 5ks or 7.5ks today, so chose the 7.5ks. Not that I was going to do anything else.

The course has one long hill plus two other short sharp hills. All in all a tough Cross Country course.
Splits as called by the Time Keeper were 10:30, 21:52 and the finish 33:29.
So 2.5ks of 10:30, 11:22 and 11:37. Probably too fast at the start.
Average pace of 4:27 per klm for a hilly cross country course is not too bad considering the Novice 10k pace on a flat course two weeks ago was 4:32 per klm.

Met up with Jo Cowan, Bernie G, Blue Dog, Vat, Royworlds and Timinerko at the race.

Sixty Minutes- A park investigation

A change in title you lot!

Into Centennial Park for the hour with side trips up to Oxford St and back down to the Horse Stables and Anzac Pde thrown in.
The ground was noticeably softer underfoot after the rain yesterday afternoon and last night in the area. There was actually still a pretty big puddle at one of the gates even after today's sun.

The plan was run for an hour. As I did this as an out and back I thought I would struggle to get back to the same spot. So it turned out.
Splits were 30mins for 6.09ks and then return 30mins for 5.81ks.
All up 11.90 ks in the sixty minutes. Average pace of 5:02 per klm.
Not bad on a hilly, tree rooted, sandy, grassy and dark run. More excuses for being slow.

Recovery Run 10.2ks

I thought it was Wabbit season when I saw a pair playing up on Oxford St. They soon scurried off to begin breeding like Wabbits.

Into Centennial Park with the bats and the rabbits, and probably a few other animals as well.
Run was meant to be a slow run to help the legs recover from yesterdays effort.
Ran 10.2ks in a time of 57:18, Average pace of 5:37 per klm. A bit too quick, but I really didn't feel it.

Park Monster-30ks

Ran into Centennial Park early this morning about 6:45 am. Was very chilly on the first lap making my eyes water and nose run. And then the sun came up with the warm Northerly breeze, and kept getting warmer.

Ran ok for the first 3 laps but doing a 4th and part of a 5th lap starting getting boring.
Lots of dogs, runners and cyclists in the park this morning.

Ran into Royworlds in the toilet, and then Sparkie, Don Juan, Easy Tiger and Lucy all doing Sweat training.
I went past Shuffling feet in disguise as she was running towards Queens Park. I guess that sighting counts.

Any way, distance was 30ks on purpose in a time of 2:46:29. Average pace of 5:33 per klm. Not bad pace on a sandy, rocky, tree rooted path.
My longest run since July last year. Stress fracture didn't hurt at all which is real good. The rest of the body is a different matter. Someone come over and get me a gatorade from the fridge as I am having trouble walking.

A warm 10ks in the park

A pretty late start tonight at 7:15 as I ran into Centennial Park.
While running around the grass trail a bat swooped across my face scaring the crap out of me.
Not sure what is worse in the park, the bats swooping at you or the possums screeching in the tree branch you run under.

Distance was 10.02 ks in a time of 53:03. Not fast but I am running without too many lights on a grass course with tree roots to dodge. Is that enough excuses?

Will do next run Sunday morning. It will have to be a long one to see if I can handle the Half in a couple of weeks.

Do you run for a Living?

I had to laugh when the local Service Station operator asked me the question. I said it costs me money to run and slowly ran off proving my theory of definitely not running for a living.

After Wombatface made a comment about doing the run/walk thing on Monday I decided I better get on with it and cut the walking out.

Ran for an hour which equated to 10.8ks at my current slow pace. I did the run around Centennial Park in the dark on the grass trail, down to Fox Studios and back again.
Only stopped once for a drink and that was at Fox Studios.

The leg certainly does not like the downhills still, I guess because the muscle next to the bone is fully stretched out waiting for the foot to land again. Doesn't hurt going uphills, for I guess the reverse reason.

A run in the rain or was it the possums?

Well it tried to rain on me a few times tonight. Either that or it was those damn possums in the park having fun.
Didn't have much time tonight so it was a short session.
Walk 3 mins, Run 22mins,Walk 3 mins, Run 22mins. And that was it.

All up 50 minutes for a total of 8.45 klms.

Legs felt fine with no pain from the stressie at all. Just feeling tired from the 12 hour day at work. Start of the month lots to do.

Novice Cross Country 10k

My first race since January and my first 10k since October last year.
The race was held at Scarborough Park at Ramsgate and had an Invitation 2k,4k and 10k before the Womens Novice 4k and the Mens Novice 10k. Novice for us non state medallists and the invitation for former state medallists and any others that want to run it.

I wasn't expecting much considering training has only just recommenced. I was looking at 50/55mins for me.
Settled into an easy pace and just cruised around the course and was passed by about half a dozen runners who were on the same lap.
Managed to finish the 2nd loop before the lead runner came through to lap me along with 20 others. It was 2x3k loops and then 2x2k loops.

Walked through the drink station both times as I needed a break anyway and I can't swallow out of a cup while running.
Plenty of Striders out running today in all the events.
With Lucy Chapman getting a third in the 10k Invitation race and Jenny Truscott a third in the 4k Invitation. And Glenn Guzzo a 2nd in the Mens 10k Invitation behind Andrew Knox.

I had a sprint finish to beat a Girraween runner and finished in 45:21. Very happy with that as I didn't feel rushed to run that pace. Leg feels a bit sore at the moment, but that could be the muscles as well not being used to the pace.

I also now have a bet with Blue Dog for the SMH Half, details to be thrashed out beforehand.

Splendour in the grass

Not a rock festival just a run around Centennial Park tonight.

Plan was to Walk 3 mins, Run 20 mins etc,etc....
Ran into Centennial Park down to Queens Park, up to Oxford St, down to Fox Studios and then along Anzac Pde and back again. All on the grass, too easy.

Covered 11.81 klms in the 69 minutes.
Legs felt ok, just didn't feel like I was running fast. And right now I'm not.
Just running on feel and will gradually build up the time and length of runs to do ok at the SMH Half.

Playing spot the Cool Runner

As there is a big footy match on this afternoon,Collingwood vs Essendon at the G', I ran early this morning into Centennial Park.
It was nice and cool this morning but became a bit humid when the sun came up and then settled down and I had to run in a shower back home. Wasn't too heavy so not worried.

I was doing Walk 3 mins, Run 15 mins around the outside fence on the dirt/grass trails.
Did that 4 times for a 72 minute total and then stopped. Covered 12.18ks, so must have been running a bit faster this morning. Bit of pain in the legs as the muscles are trying to get used to this running caper again.

Had a chat with Don Juan during the run after he had finished his training with Long Arms group. Doing 1600m reps around an oval.
On the first lap round saw Don Juan, Vat, Amjan, Fats, Kit, Royworlds and Bernie G doing the squad training. I know I'm cheating I knew they would be there.

A dog day morning

Got into Centennial Park about 8 am this morning and it was a bit chilly in the shade. But I always wear the shorts and singlet so it didn't worry me.
Ran around the outside fence but on the grass trail.
Was passed by Mohammad, Bright Shoes and Royworlds doing Squad training with Long Arms group.

Down near Queens Park there would have been about 5/6 groups of people having dog training.
Fido Sit, Fido Stay, Fido don't chase cars. It seriously is the fault of the owners who buy those 100m stretch cables they call a dog lead. How can you train the dog properly when it can go wherever it wants. And annoying the hell out of everyone else trying to jump over the stupid cable. Enough rant!

The plan was to Walk 3 minutes, Run 12 Minutes, etc.
Did that for 75 mins in total covering 11.95ks in the process.
Legs felt ok, with the rest of the body just feeling tired and slow.

Back to watch the Paris-Roubaix cycle classic on SBS. Nice fall by George Hincapie 30ks from the finish as the handle bars snapped and he went over the front of the bike. At least he landed mostly on grass and not the cobblestones in the area at the time. Bring on le Tour.

A 10 minute Run! Yeehah

Ok nothing much really.

Stepped outside about 7pm to go for a run. A moonless night meant the park was pretty dark and a cool southerly breeze had come through. So what was I wearing Shorts and Singlet of course.
Batfink and Eft-Pos were making heaps of noise in the park trees above my head.

Schedule was Walk 3 mins and then Run 10 mins, etc,etc...
Stopped at 52 minutes as I felt tired from a long day at work. And it is Friday night!

Managed to get through 8.15ks in the 52 minutes. Next Run maybe Sunday morning in Centennial Park.

The Claret was flowing tonight

Unfortunately not a good red it was the blood after a 100 year old Moreton Bay fig tree root leapt out at me in the dark of Centennial Park and I went over on me knee and arm.

Anyway I was doing a Walk 3 mins Run 7 mins program tonight. And yes I did fall over while running not while walking.
I ran around the outside fence of the park but on the grass inside the fence with a bit up on Oxford St as well as it does get a bit too dark to see in places.

Ended up doing 7.51ks in the 50 minutes.

My numbers as a NSW Registered Athlete also arrived. So the Striders will at least get a point for me for the Winter Premiership when I do an event.

A run in the park-what else

Every man and his dog and cat was in the Centennial Park this afternoon.
Surely we all don't live in units in this city?

A very stiff northerly breeze was blowing and it felt quite hot in the sun. Only 23 degrees but it felt warmer.
I did a walk 3 mins, Run 6 mins program and continued until I got to 45 mins and then stopped.
Did 6.84klms in that time just running around the outside fence of the park. Grass, dirt and sand, plus the obligatory dodging of tree roots.

For Tesso I just made up the time I felt I could handle without it being too much on the leg. Around 40mins seemed to be ok.
And no I had not got to the races in time to back Gallant Tess in the 1st, but I did back the AJC Derby winner Head Turner. Seemed to some up my day on Saturday.

Managed to pick up a copy of "The new york road runners club 'Complete book of running and fitness'. It was marked down from $29.95 to $12.95. Printed 1999 so should have some good stuff in it.

A run in the park

Into Centennial Park this morning with my legs feeling beaten up after standing drinking at the races for 7 hours yesterday.

I did a walk 3 mins, Run 5 mins schedule around the outside fence of the park.

Ran into Fake Plastic Trees, morning Rob, when I was almost finished.

Actually I was finished then I just forgot I was stopping at 48mins.
Ended up doing 6.93ks in 48:41.
Not too bad considering the feeling in my legs.

Heaps of people in the park this morning. Very busy.

Comeback Race Schedule

These races are all dependant on the stress fracture behaving itself. You will note that half are run on grass.

April 29th: Athletics NSW Novice 10k Cross Crountry at Ramsgate
May 6th: NSW Road Championships 10k at Holsworthy
May 21st: SMH Half Marathon in the city

June 3rd: NSW Cross Country Relay Championships at Ramsgate(if club needs me 4 person x 4k)
June 17th: NSW Cross Country Championships 12k at Nowra
June 25th: Kembla Joggers Half Marathon at Dapto

Half of them off road so hopefully won't lead to the same problems as last winter. The stress fracture.
I have registered for the Winter season with Athletics NSW(awaiting confirmation of this) so I can do the four state events for the Striders. Plus the SMH Half has points for the club as well.
Not that I will be much help in the point scoring. Maybe 35+ has slow people?

With my long runs on a Sunday I will most likely stick to the grass in Centennial Park instead of doing the Striders STaRs on the road. Help the stressie that way.

Edit: After Horries comment I have had a rethink of what I was doing. No have not seen Doctor as yet but will be in the next 2 weeks.

I can jump puddles

A sleep in compared to a work day. I was up at 7am and decided a run in Centennial Park was needed to start the day off.
Started with 3 mins walk which is about the distance I live from one of the gates of the park, so it is easier to do the walk bit first.
Then it was run for 4 mins and keep going until I got to 42mins or 6 repeats of the session.

It was a fantastic morning with heaps of people out riding, running, walking dogs etc. There was even water from the showers yesterday in some of the hidden creeks in the park meaning I was doing a steeplechase run in some parts.
Didn't see any CR's today.

Ended up covering 5.75ks in the 42 minutes. The run part is not that fast really only a jog.
Next one will most likely be Sunday. As I am at Derby Day races on Saturday.

Moonlight Drive

Ok so I wasn't out driving. I was out running by the light of the full moon.
It was so easy to see the ground running in Centennial Park tonight that I didn't really need the street lights.

Any way I did a walk for 3 minutes and then run for 2 minutes thing. Finished when I reached 40 minutes as I really don't want to hurt the 'leg'.
Ended up covering 5.15ks in the 40 minutes. Woohoo. I used to run 10ks in less than that.

Temp was a very warm 25 degrees when I started. Singlet and shorts only for me.

Easter is coming so there could be a lot more drinking than running done. Especially Derby Day at Randwick races on Saturday. Love running with the fillies!

Barrenjoey Cup-Soft Sand Race

Up to my surf club this morning for what is our Marathon Run.
It is only in the sense of that we usually only do about a 750m sprint as a normal run every sunday.
It basically is running from our surf club on the hard sand to the end of the beach and back.
As I have not run anything over 3 mins in the last 2 months I was not expecting anything decent.

I just settled into a comfortable pace that my lungs would allow and finished in 10th spot out of about 60. I timed it as 19 mins so I guess it may be 4ks as we don't wear shoes.
Here is the map of the route:

http://www.gmap-pedometer.com/?r=109725

Longest run in time since early Feb so quite happy anyway.

A visit to the Doctor

Decided to see a Doctor about my left foot.
Turns out the Doctor thinks it is just a stretched tendon and should eventually heal itself.
But I can help it by using RICE. Funny because she was chinese. haha.

I have been doing that everyday since it happened. Seems to have improved a bit, but has not had the great leap forward that I hoped for.

I am still hoping to a race at my Surf Club this weekend on the sand.
We run the race on the hard/wet sand close to the waters edge so very easy on the calves and feet. I'll see how I go. Would much rather be running Canberra Marathon.

As for Don Juan: Yes I will be at North Head racing. As by then the Stress Fracture should be fully healed.

Striders Domain 10k race

Just helping out with Marshalling for the club.
Got to stand on Mrs Macquaries Pt to direct runners down the hill into farm cove back to the start again. Great view of the Opera House, Harbour Bridge and Ft Denison as the sun came up.

Foot was very sore standing on it for an hour waving runners past.
Dr's Gronk and Horrie, after the race diagnosed my sore toe as being the tendon that runs along the top of it. Hopefully correct. Hope it won't take too long to fix itself.

Can't wait to get back running again. Hate this waiting game.

And now a toe injury. Argh!

After doing a simple run & walk thing on Tuesday I have somehow hurt the big toe on my left foot.
No idea how but consequently I am now limping around due to the big toe controlling all balance in your feet.

Have been icing the bugger. But it is the usual thing. Can't see any bruise. Press on it hard and I can feel the pain. And walking is a real shit.

It does appear to be on the top near the joint of the toe connected to the foot. Maybe a stray tree root got me on Tuesday or was it Batfink?

I won't be running or walking around much for awhile. Hopefully the pain will go away so I can do a soft sand run Sunday week, fingers crossed.

Batfink and I

More secret training. It was a run into Centennial Park tonight with the bats as company.
Ran around the outside fence with the street lights mostly showing the way. Although it gets a bit dark in some places.

The plan tonight was walk 3 minutes, run 3 minutes and repeat, repeat.

All up a total of 42 minutes and 5.54 ks covered in that time.
Leg felt ok although it does not like the downhills too much. I could do plenty of hill work but I would have to walk down slow. Walking down slow sounds fine, helps me recover.

Anyway Batfink was a cartoon character that used his wings to shield bullets. His mate or nemesis can't remember was Hugo a GoGo. Classic name.
My mind is full of useless crap. blah!

Secret Training

Into Centennial Park and ran and walked around the trail inside the fence. So all on grass and dirt. No tar or concrete. This morning was a case of walk for 3 minutes then run for 2 minutes until I got up to 40 minutes.

My leg didn't hurt when I ran it only hurts now while pressing on the stress fracture spot. So don't get your hopes up that I will be back running normally any time soon.
To me I'm looking at early May which will be 3 months, but there are no guarantees with a stress fracture that it won't need longer to stop being painful. But not hurting when I ran is a start.

Did 5.01ks in the 40 minutes. Not exactly fast as the run was really just a slow jog for me.
It is a great feeling running in the park after a rain. Soft under foot with the smell of the pine needles on the ground and the eucalyptus in the air.

Bike 10ks

A very quiet gym tonight. Most likely because I didn't get there till 7 pm.

Put it on the hills setting and watched the TV for the 22 minutes.

Got through 10.4ks in that time with a max heart rate of 172BPM and an average of 137BPM.

Now home watching the Comm Games, Cricket, Rugby.
What choice. Lucky I can channel surf without upsetting anyone.

Bike 10ks

Yes the gym again. Very warm and humid night and that was just walking past the spa and sauna.

Rode for 22 mins on the hills setting. Only managed 10.53ks in tha time. Very slack actually.

Had a max heart rate of 178BPM with an average of 147BPM.

That's it.

Bike 10ks

Late to the gym tonight so it wasn't full at all.

Set the bike on the hills setting and the legs really did not want to do this.

Did manage to do 10.65ks in the 22 minutes.
Average heart rate was 149BPM with a max of 172BPM.

The Sydney Roosters had just finished their training so they were doing a recovery jog up and down most of the pool.

Felt like a swim but didn't do it.

Bike 10ks

A bit later at the gym tonight so less of a crowd there.

Put the bike on the hills setting again. The computer started it off flat for about the first 2ks so didn't really get a fast start into this session.

Because of that only got through 10.1ks in the 22 minutes and consequently it was pretty easy.
Average heart rate of 137BPM with a max of 171BPM.

Still finding it hard to walk after getting off the bike. Don't know how you can ride 180ks and then run a marathon? Must be the padded shorts and the training.

Bike 10ks

Into a very crowded gym tonight. With a large boxercise class going in one part of it.

Set the bike on the random hills setting again.
Got through 10.82 ks in the 22 minutes which includes a 2 min cool down.

Average heart rate was 144BPM with a max heart rate of 173BPM.
Pretty easy course I had on the hills tonight. The bike computer must have had a hard day.

Surf Club Swim-Run and big win.

A nice heavy surf this morning at the beach. Heaps of fun to watch the other clubs races. Lots of spills in the ski and board paddle races.

For our swim we had a pretty short swim but it was pretty big the swell trying to get out. Dive down deep under a wave and I still felt them drag me. Survived the swim ok as it was probably only 600m in total.

My focus was on the run. How unusual. I went into the last round which was today equal on points to the guy I have been racing with all season.
I needed to beat him plus come in the first 4 which guarantee's extra points. I started off a handicap of 60 seconds with him behind me off 75 seconds.

I held him off safely to finish third for the race and in so doing taking the 'run' trophy for the season. Yeehah!
I think he let me win the trophy as he already had the board and the overall comp trophy sown up.

In spite of being upset about the two stress fractures this past year I have still managed to win two trophies in my Surf Club events. So quite happy.

That was the last race for our club for the season, but the actual surf club still has races until Anzac Day.
Plus we have our Marathon Run, which is not that long actually, on sand in April left to do.

And a note for Don Juan. The hill and off road ratings for Striders STaR's are only on the calendar you get in the mail each quarter.

Bike 10ks

Into the gym for a session on the exercise bike.

Set the bike on the Random Hills setting.

Got through 10.35ks in the 22 minutes. Average heart rate of 147 with a max of 173.

Legs felt ok but I think I need padding on my shorts. Argh!

Not many in the gym tonight. Maybe Thursday night keeps them away.

A Runner at heart

Manly Ocean Swim. The finish!

Manly 2k Ocean Swim

A very hot day at Manly this morning up to 30 degrees by 10 am.
A big crowd in the water and the beach and then a lot of idiot swimmers mucking up the surfies waves.

This event was also the Aust Ocean Swimming Championships. Apparently it became a 2.2k swim overnight.
The Open swimmers plus under 18's went off first and in a group of at least a 100 about 20 ran south and cruised straight out the rip including Spot Anderson the triathlete. The other 80 proceeded to get hammered by the break until they finally got out. Must be those under 18's. Haha.

As for every other group after that, we all headed straight for the rip. Got out ok and then got hammered by a couple of waves right on the point. Not happy.
Started swimming towards Fairy Bower which was probably about 400m past the first buoy. The pack was swimming towards the right of the two buoys which was the wrong one.
The buoy was past the break and then a quick swim in towards the point about 30m and then catch a wave in to the next buoy.

The problem for most now was that they waited to catch a wave which curls around the point away from the next buoy they have to go around. I saw the buoy so swam across to it.
A lot of the group I was in and many other groups basically never went around this buoy so probably cutting heaps of time and distance off. At least I swam around all the buoys. Doesn't matter. We are not swimming for sheep stations down the back.

We then had to swim into Shelly beach and then turn and head back to Manly. The best part about this section was I spotted some green thing in the water below me. Had a look and I actually swam over two scuba divers. A lot of dive schools use this bay.
Then we headed around the buoy on the point and tried to avoid the surfers and the rip and get back in.

Now home I really do feel absolutely stuffed physically. Especially my shoulders and calves.
I guess that is swimming for you.
All proceeds went to Manly Surf Club so I'm happy. Now off for a beer in front of the cricket.

My collection of swim caps is now red, yellow, dark blue and sky blue.

Edit: I have seen the results and they only had 600, forecast if good weather was 1000. I did have 100 in my group the 35-39 M/F. Which was fun at the start.
All you do when you swim these is just head down and straight for the first buoy and go under or over whatever is in the way. Lots of kicking and hits from arms usually. But thats par for the course anyway. You get used to it.

Sunday's Ocean Swim

A light swim on Sunday. With good weather as predicted they are expecting close to a 1000 to front up for this swim.

http://www.oceanswims.com/nsw56/steyne06.html

Entered for the 2k swim. Might be interesting if there is good surf. The Manly locals won't like us getting in the way of their surf breaks. And we actually pass two, one at Manly Pt and then out at Fairy Bower.

Trivia: Apparently Shelly Beach at Manly is the only West facing Surf beach on the East Coast Mainland!

Still here

Just back from New Zealand after having company AGM which included 2 and half rounds of golf. Tough work but somebody has to do it.

Can't dummy spit about getting another stress fracture. At least they have been on different legs and it is not the same leg returning.

Best guess is that I can return to training in early May after 3 months off. That might put me in line to get back some decent fitness for City to Surf and the Sydney Marathon.

I do have a couple more races at my Surf Club in the next month. Only on the sand so they won't do too much harm.

I will be doing a 2k Ocean Swim at Manly this Sunday which should be fun, plus any others I can find.
Thanks for everyones comments.

Stress Fracture Final

Visited the Sports Doctor this morning who looked at my old Bone Scans of the left leg from August last year.
He then checked my right leg to see how much pain I had when he pressed the bone.

His advice was that the stress fracture that showed up in August on the right has decided to raise it's ugly head and I shouldn't run until he can press on the leg and I have no pain.

From his advice the one on the left leg which I had all the tests done in August last year has fairly well been repaired as I don't have much pain at all when he presses it. He does not know why the right has now decided to start being painful.

So basically I won't be doing much running until I feel that I don't have the pain in my leg.
He did say that the Anterior Tibia stress fracture which I have is the hardest one to heal. Great Doc!

So that means no Canberra Marathon and very unlikely for the Gold Coast as I can't do the training in time to return to the fitness that I would want to be at to run it fast.

It looks like I have a few more Ocean Swims to sign up for.
Thanks for everyones support. It is very much appreciated.

Edit: Doctor did say no point in getting another Bone Scan done as we can already see the little blackspots on both legs from the scans in August last year.

He also measured around my calves and found that the right one is 1.5 cm smaller in diameter than the left. How is that possible?
While I am out injured I may try and fix that by doing some weights.
Now I know why I swim like a brick. I keep going round in circles. haha.

Nth Bondi Classic 2k Ocean Swim

The day started in a panic as the usual Bondi traffic meant I was almost parked back near Randwick just to get a parking spot.
Anyway the day started pretty cloudy but the cover cleared up a fair bit during the swim getting pretty hot out in the water.

Goggles stayed on, in fact I think I made them too tight and left a couple of nice marks on my face from the goggle pressure after the swim.
The water was so clear or were my goggles magnified I'm not sure. I could see a lot of the bottom most of the swim and I am sure it was deep past the two points we swam past.

The swim was straight out at Nth Bondi and then turn South and head towards Bronte and then turn and swim back in towards the Bondi Icebergs club. Then the long swim back to Nth Bondi against the Northerly swell with tired arms and legs.
Swimming was not much to write home about. But then again I do these because it is a fun day in the surf.
I have photos I took on my phone. Too hard to take a camera. Can't do with blogger at the moment keep getting an error.

The Swim on Sunday

This is what I am swimming tomorrow. The bureau is forecasting Showers, I don't know where from as the radar shows absolutely nothing. A muddy Striders Equaliser course could be interesting.

http://www.oceanswims.com/nsw56/northbondi06.html

The photo on the main page is from the Roughwater classic that I swam in December. I wore a yellow cap that day and was on the end of the line on the far right. The fastest way out through the rip near the pool at Nth Bondi. Can't see me though, too shy.

The swim course is basically the same as last time except we go in a rectangle shape instead of an M shaped course.

Should be fun!

Injury Update

I can't get in to see the Sports Doctor until Tuesday next week, he's a bit busy.

Instead of doing the Ocean Swim this Sunday I have now volunteered to help at the Striders X-Country Race, better known as the Equaliser 14k.

I think I'll be doing everything by the sounds of it as we are ten helpers short, and it may be cancelled otherwise.

Edit: Picked up the X-Rays this afternoon. Appears to be no break in the bone thank God. But I knew that anyway.
Probably only the Bone Scan will reveal anything.
And the Striders have found enough helpers for the Equaliser so I am back to swimming again. Forecast temp is 28 degrees. Not sure of the swell though.

Thank you everyone

Thank you all very much for your support, I'm very grateful.
I thought I was just a mushroom!

I have had an X-Ray done late today but won't be able to pick them up until tomorrow.
I'm not expecting them to reveal anything as last year the only thing that found the stress fracture was the Bone Scan.

Tomorrow it will hopefully be a visit to the Sports Doctor,an old school friend, who will possibly send me for a bone scan. And then back to him to look at the pretty pictures.

So really I can't say a lot until the Sports Doctor sees me tomorrow.

Stress Fracture 101

Not yet confirmed, but not looking good.

As many are aware I had a stress fracture of my left anterior tibia bone in July last year. Appears to be fully repaired. Appears that is.

In the last couple of weeks I have been getting pain in my right tibia while running. I never had that with the left it only hurt when I pressed on it.

A dark spot was seen in August on my right leg while having the bone scan done on my left. You have to put both together during the procedure so it showed a dark spot on my right as well.
You would think not running would fix both. Well last week it hurt that much that I decided to see a Doctor about it.

The Doctor has made a referral for an X-Ray(just to make sure) to show the leg specialist who will most likely send me for the Bone Scan on the right leg.

So at the moment I know nothing but I can feel it is the same as the left felt at the time.
At present it is back to swimming and more bike work in the gym.
I knew there was I reason I needed the swimming practice this week, a 2k swim at Bondi.

Surf Club Swim and Run

The morning started cloudy with a chance of showers around by the look of the cloud cover only to become a hot and humid afternoon with a good wave on.

The swim was nothing to write home about. Just get out there and smash myself around the buoys and back into the beach. Good wave to catch back in to the beach.

The run was tough considering the tide was high so the sand was pretty soft to run on. I started off a handicap of 60 seconds with my closest rival off 65 seconds.
Managed to hold him off until about 200m to go. He had a gap of about 2 metres all the way to the finish. With him finishing 2nd and me 3rd. I was 4 pts ahead in the comp with two rounds to go but now only three.

The next round is in 2 weeks time which I will be missing due to work commitments.
Next Sunday I have the North Bondi Classic 2klm Ocean Swim. Must do some pool swimming this week for practice.

A late afternoon run in the park-10.3ks

I ran into Centennial Park late in the afternoon and ran around the fence on the grass.
It was pretty humid still but with a cooler temp and a wind blowing.

Ran 10.3ks in a time of 56:29. Average pace of 5:29 per klm.

Legs feel very tired.

This post had disappeared into the ether. When you find out what that is I'll let Einstein know.

1k Reps x 4

I know very slack I should have done at least five.
Well now the excuses, I started out very late about 8 pm which meant the bike track I use was fairly well dark. I also had to put up with the Southerly which meant I was running across it the whole time. Really annoying.

Reps were 3:57, 3:55, 3:57, 3:59. Done with a 2 minute walk recovery between each rep.

Leg felt quite sore during this session. But better once I have stopped and now have no pain.

2x3.7k Reps

Into Centennial Park with a temp of 26 degrees, 80% humidity and a strong northerly wind blowing.
I did these around the tar running track in Centennial Park and measured it as 3.7ks.

I did the first one in 15:20 which is 4:08 per klm pace. I then had a 7 minute walk recovery before starting the next one.

The second one I tried to keep the same pace as the first and ended up with 15:08 which is 4:05 per klm pace.
Pretty hard session. The lungs were living on the edge for most of each rep.

Recovery Run 10.2ks

Ran into Centennial Park with the sun setting low in the west and the birds returning to their nests for a nice sleep. They were interrupted by a horrible sound.
Some dodgy runner doing a recovery run on the grass. Me!

Seriously, I ran from home into Centennial Park and then ran around the grass close to the fence until I reached Fox Studios, I then turned around and ran back. The temp was still 27 degrees when I started and very windy from the north east.

Took nice and easy doing 10.2ks in 56:04. Average pace of 5:29 per klm. Very easy.
Tomorrow may be a rest day as I have heaps to do at work.

Airport Adventure STaR 20.2ks

My first STaR since late July started down at the Kogarah version of Bicentennial Park.
The run was basically a lot of running on bike paths and at the 10k mark I decided to cut the run short so would do only the 20ks.

We had a wrong turn near the start so we ended up covering more k's than I should have.
Leg felt ok during the run, but sweating buckets as it was so humid.

Ran with the Professor mostly, but we did have the company of the intrepid traveller Amjan.
I cut the run short at Captain Cook bridge and headed back on my own. Slightly boring coming back, but there was a long 2k stretch near to home which helped the legs.

Good to get out there and do a long run again. Ran 20.2ks in 1:46:09. Average pace of 5:15 per klm. So not too bad.

CR 5K Challenge

My first trip around the bay running since Jan 2005. A that stage I ran 19:03 for the 5k which is still my PB as I have not run a 5k since.

This morning was very humid and it looked like I would be off on my own starting at 20 minutes until Colin turned up.
Took off ok chasing a big pack of about 10 at the 21 minute mark. Went through the 1st k in 3:50 still hanging with Colin. Managed to hold on close till about 2k mark before he gradually pulled away.
I just tried to maintain my form and keep the pace I was travelling at steady. The 3-4k was hard as we ran straight back into the North East breeze that had blown up.
I eventually managed to reel a few of the 21 minute group in and finished with a 20:10.

Pretty happy to get close to 4 minute ks. Can't expect a lot as I have no speed work in my legs at all.
Runners this morning included Tesso, Johnny Dark, Chunderbolt, Blue Dog, Don Juan, Andrew T, Luke Skyrunner, Boof, Firehorse, Wild Thing, sfGnome, Springer, Eagle, Colin and Paul Arthur.
Edit: And Kit!
I then ran back to the start in 29 mins. All up 10ks for the morning. Looks frightening for Lane Cove next week. Best learn to run like a Kenyan, no fear.

Surf Club Swim, Board Paddle and Run

After doing the race at Moore Park I roared up to my club on the Northern Beaches to do my races, getting there with 15 mins to go before the start.

The Swim was pretty short as it was dead low tide so lots of running across sand banks and then a short 100m swim out past the buoy, a short 50m swim down to the next and then catch a wave back in. The swell was quite big, 4-5 foot.

I then decided to do the board paddle which due to the swell meant waiting on the sand bank for a break in the waves and then a mad dash through the waves out around some buoys placed further out to sea and then a very quick paddle back in avoiding being dumped.

The run was a non event as due to the run in the morning I had no speed and made up a few places but not enough to get any extra points. The 1st 5 get extra points. I am now 4 pts clear with only 3 rounds to go. Also I met a lady at the club who is a Strider Catriona Cater. Small world.

Anyway my closest rival in the run and the leader in the overall was out in the Australia Day Surfboard challenge getting third place in the Masters division.
One of our other club members won the Old Malibu division again. I think 3rd time now?

Australia Day competition was finished off with a BBQ and a beer on the back lawn of one of our clubs. Gotta love it. Now for the cricket.

Australia Day Fun Run 8k at Moore Park

My first race since mid October last year. Slipped on the Magic Racer shoes which felt very light and headed over about 7:15 am for an 8 am start. Newly met Go Girl before the start. Plus Bernie G, Blue Dog, Tesso, Johnny Dark, Kit, the Owl.

The race was 2 and a half laps around Moore Park and became quite hard the last lap as there were many slow runners and walkers across the really narrow path. Lots of running on the grass in one section to avoid them.
I was hoping to do around the 4min k mark so a 32minute result would have been good.
Took off fast just to avoid the congestion and then trailed Blue Dog for the next 8ks.
I managed to muck up my stop watch at the start so I didn't get a time, as someone was also standing in front of the clock at the finish.
Edit: Finish time was 32:35. Not too bad as I have done no speedwork since July. The race was won by Jeremey Horne apparently.

Watched the 4k with Horrie running with his son Tim. Met 26 miles, Don Juan,Gronk, Belinda and Timinerko after the race. Charlie Low won the 4k after pulling out of the 8k.
There were also a few Striders/CR's there as well, Andrew T, Fats, Jenny Truscott, Darren Benson.

And an ambulance was needed for a Strider in the 8k who collapsed. Not sure of name, new one I think.

It is good to be back running races again and on Australia Day.