Recovery Run 12ks

An easy run into Centennial Park and around the trail down to Anzac Pde and back. Hip felt a bit stiff during the run from the work it had to do yesterday.
Much better conditions compared to yesterdays heatwave.

Ran 12.01ks in 1:05.31. Average pace of 5:27 per klm. Very slow but couldn't be bothered to go any faster. I guess it was supposed to be a recovery run.

Summer Scorcher 35ks

Late afternoon in a hot Sydney town. It peaked at 38 degrees on the coast today but was 31 degrees when I headed out a 4pm. Still hot so I headed for the only place with heaps of shade, Centennial Park. Did a few different loops in and around the park sticking to the grass/sand/dirt most of the time. Just trying to stay out of the sun. Thankfully the cloud cover started to come over about 5pm.
I was cooked at the end and a bit sunburnt even though I put heaps of cream on.

Ran 35.12ks in 3:13:57. Average pace of 5:31 per klm. It was a bit slow but it was all on grass and I had a bit of heat to deal with. The wind blowing was warm so it didn't help much.
At least I can get a drink in the park every couple of ks which stopped me dehydrating.
A good run anyway. Hopefully next weekend is a bit cooler.

Jack Carter Cup

One of my surf clubs marathon events. It involves first a swim, then a ski paddle, a run and then to finish with a board paddle. I was in a team of four, with me doing the run of course.

Our Swimmer had us in 2nd spot in the teams after the swim with us about 6th overall. The ski paddler hopped on and did his section but lost a few places.
That left me 2 minutes behind the 1st placed team who I had to chase in the run. The run I measured on the sand as about 1.8ks and I did this in 8:15 and did manage to catch the other runner so our paddlers went out together. I also passed a couple of other runners doing the solo event. Our paddler passed managed to pass another one and we finished 3rd overall and 1st team again. Yeehah! Another fluffy toy, a big grey shark. A good morning before the sun got too hot.

Whilst talking to the runner from the other team that we just beat it turns out that in his day, he's now in his 50's, he ran sub 16 for 5k.

Bankstown Track Race 5000m

Nine fool hardy males and one female lined up for a 5000m race in 35 degree heat with a gusty 12 knot very warm breeze. I prefer to be called from now you stupid,stupid man.
There was only Sparkie and myself flying the Striders flag today.
Sparkie needing Masters points so did the 800m, 5000m and the 5000m walk. Can he be more stupid than me. Just kidding.

Had a completely dry mouth after 2 laps and had to last another 10.5. It was absolutely horrible conditions to race in and I don't know why I did it.
The 1st k was done in 3:45 and when I realised how hot it was I just tried to survive to the end.
The rest of the reps went 7:40, 11:43, 15:53 and a huge shuffle sprint finish to record 20:00.
Lucky to even get that time. I was smashed afterwards, my face was like a beetroot for a long time, and it took a while to get the sides of my mouth to stop sticking together. Well I was 2nd in the over 35's out of 4 behind Sparkie.

At least tomorrow morning I get to run on the sand at the beach.

14x 30 seconds on, 30 seconds off

Well today was even windier than yesterday Miners. And of course you know I can only run fast in a strong breeze. Part of why I was given the CR name I use. "You'll blow away in the first Southerly your so skinny". Well today was a North Easter, but you get the hint.

It was a lap of Centennial Park running track and it was windy and humid tonight. Small children and toy dogs were being blown over as I ran past.
The circuit is 3.7ks so I did the one lap. Managed to do it in 14:12. Average pace of 3:50 per klm.

Flake Fartlek

A very windy Centennial Park greeted me tonight. Heaps of people out running and walking around the park. The wind was that strong that at times I felt like I was running on the spot. Very ugly.

Managed to almost complete two laps of the circuit. Ran 7.02ks in 28 mins. Average pace of 3:59 per klm. Just made it under the 4min ks. Yeehah!

Thinking of doing the 5000m at Bankstown on Saturday afternoon. May depend on how hot it gets out West at 4pm on whether I do it.

Medium Long Run 18ks

A very windy Sea Breeze was blowing tonight, in the 15knot range. I ran this on a flat area along Anzac Pde and up to Aussie Stadium and Oxford St and back around the track in Centennial Park. I then did one more loop out around Aussie Stadium and back missing the loop around the park. Managed to avoid the many bats returning to chew on some fruit in the Moreton Bay fig trees around Anzac Pde and Centennial Park.

All up 18.64ks in 1:23.45. Average pace of 4:29 per klm. Hard work in the wind.

Recovery Run 12ks

A nice pleasing recovery run in the park. A nice breeze blowing, plenty of people out running. Its all good.
Ran around the outside fence of Centennial Park down to Anzac Pde and then back again. There must have been a teenage pimps and whores party on somewhere near tonight. Well, just judging the trashy looks that most of the people I ran past looked like. Short skirts and high heels with overdone makeup. Hang on maybe mardi gras is early!

Anyway I ran 12.54ks in 1:09:20. Average pace of 5:31 per klm. Much better speed for my recovery run compared to last week after Six Foot training.

An afternoon run in the park 13ks

After doing a bit of work and recovering a bit from the run this morning I headed out for a run late this afternoon in Centennial Park. The sun still had a bit of bite. 23 degrees but felt hotter due to the 60% humidity.

Ran a couple of laps around the Outside fence on the dirt trail. Covered 13.54ks in 1:17:43. Average pace of 5:44 per klm. The legs and right hip felt pretty stiff whilst doing the run.

That's it folks nearly 43ks for the day. All good training for Six Foot and Canberra 50k.
Now I'm sleepy.

Pymble Pushover 29ks

I had notions of running at Quarry Rd this morning but late last night after the 5000m I decided to do the Striders STaR instead. The run is listed as H5 meaning the toughest hill rating of our training runs, and Bush 8ks but that was debateable. It was more like 5k.

Set off with the 6:20 group which included Sportsman, Aim High and Silver Fox who went short. And then I knew I was in trouble when the six of us left for the long distance included Six Foot stalwarts, Barney Graham, Joel Mackay and Jonathan Worswick. So Grandpa and myself were having to run damn hard to stay with them as we both had run the 5000m last night.

I stayed with them until the last 4k where they dropped me on the bush trail when I caught a stitch and had to slow up. It was a great workout for the legs,heaps of hills and some bush running. I ran 29.4ks in 2:25:45. Average pace of 4:57 per klm. Very happy with that pace.
I probably will do a run later today to make up the distance I wanted to do. Dropped Virtual back home after the STaR as he was car less.

State 5000m Track Titles= PB

The race was out at Homebush and I was running in the B race. Did a 2k warmup with Brightshoes, Mohammad and a few others before the race.
I had a goal of running 3:45 per k for the race which would give me a PB, but with the really strong winds we had during the race I wasn't sure anything would work.

Started off slow I thought but went round the first 200m in 40 seconds and continued on to 84 for the 1st lap. Just settled in my place in the race and fought hard into the wind every time we came around into the grandstand straight. The 1st K was done in 3:36 which felt pretty good.
Tried to keep going at that pace but faded to run 7:24 for the 2nd split. Unfortunately the rest I couldn't work out where I was at on the track to count properly so I don't want to guess.

Anyway the finish came up in 18:38.62. A PB by 16 seconds over the 5k Road I did in October last year. Average pace of 3:43. Right on the pace I wanted.
Thanks for everyones support and comments on my blog. Very much appreciated. And thanks for everyone who came out to cheer and count laps during the night.

Oops, your right Ewen it is 3:43 per k. Now changed.

14x 30 seconds on, 30 seconds off

A very warm and windy night for a run in Centennial Park. The sea breeze was howling and there was that much dirt flying around I should have worn my sunglasses.

The plan was 30 seconds on, 30 seconds off until I collapse in the dirt or finished a lap. Hopefully finish a lap would be first.

The lap is 3.7ks which is then obviously my distance. In a time of 14:26. So just a bit into the next rep.
3.7ks in 14:26. Avearge pace of 3:54. Quite speedy in the wind.

The mcmillan website estimates me at 18:24 for the 5000m on the 3000m form which would be great if I can do it and a 30second PB.

Flake Fartlek

A very busy running track in Centennial Park tonight. Heaps of people out walking and running with dogs etc.. Very windy with the north east sea breeze blowing hard.

The plan invloved 2x120sec, 2x90sec, 4x60sec, 4x30sec,4x15sec. Each with equal float recoveries.
Pushed the efforts really hard and the floats were not that slow either.

Covered 7.1ks in the 28 minutes. Average pace of 3:56 per klm. Finally cracked the 4min ks for the fartlek. Very happy about that.

Tempo Run 3 x 3.7ks

Into Centennial Park with the Quads still a bit sore from the Six Foot hammering on Sunday. The cricket was on at the SCG so I could here Gilly belting Sixes as I ran around the side of the park near the oval. Ran around the tar running track with it a bit windy but nothing too hard.

The reps were:
Lap one 3.7k in 15:35. Average pace of 4:12 per klm.
Lap two 3.7k in 15:06. Average pace of 4:04 per klm.
Lap three 3.7k in 14:16. Average pace of 3:51 per klm.
Total 11.1k in 44:57. Average pace of 4:02 per klm.

Didn't work out as planned as I wanted to run 4:15/4:00/3:45 per k per lap.
It is good to see the legs still have the speed inspite of Six Foot training last Sunday.

Recovery Run 10.4ks

Well the quads were feeling like Santa had sat on my lap for the last day rather than the other way around.
I shuffled into Centennial Park and ran down to Fox Studios and back all on the grass.
Legs felt shocking from the knee up, the calves felt fine though.

Ran 10.4ks in 1:03:45. Average pace of 6:07. I said it was a shuffle.

Track 1500m

Ewen was right my legs did feel pretty dead today after running the 5k last night.
Anyway a huge group of competitors lined up at Homebush for this race. Four of us in the 35+ race. haha.
1st 300m I did in 59seconds and then the rest I forgot, but it doesn't matter I finished with a 5:17 for the 1500m. Very hot and windy out west but that's not my excuse.
Shouldn't have run the 5k last night, but it was in Centennial Park so I just had to.

I'm entered for the State 5000m next saturday night. The B race should be fun to see how many times I can get lapped.
Plus all the races later with the real athletes as it is an A series meet.

Summer Twilight Series 5k

A short jog over to Centennial Park for this race. Course was set up by Wine Trail Runner.
Met Lulu, Wine Trail Runner, Colin, Nando, Chonky, Professor, Haggis Basher, Make me Faster. Plus I think three more.

Very windy tonight. At least 20 knots. Set off at a pretty quick pace I thought and I was leading for about the 1st k and a bit. Let Colin, Nando and WTR go past me near the horse gates.
Tried to stay with them and took WTR back about a k to go and then took Nando about 200metres before the finish.
Ran 19:23 for the 5k. A bit slower than I wanted but pretty good in the wind.

I ran a k over as a warmup and then a 1k cool down back home again. Test drove the camelbak by running over and back with it on.

McKay Oval 7x200m Reps

Jogged over to McKay oval in Centennial Park to do some reps in my spikes on the grass. Quite windy with the North Easterly sea breeze still blowing hard. Not a cloud in the sky, which was good.

The reps were 33.2, 33.2, 33.9, 34.3, 34.2, 34.5, 34.1. All done with a 230m walk recovery around the oval on the grass. Not as good as I'd hoped but I'm not exactly tapering for anything.

14x 30 seconds on, 30 seconds off

A lap of Centennial Park running track tonight. Quite windy with the sea breeze still blowing.
Tried to get the legs to run a bit faster doing 30 seconds on, 30 seconds off, etc...

The track is 3.7ks and I managed that in 14:30. Ok 14 and a half. Average pace of 3:55 per klm.

The legs felt pretty heavy after doing the hill reps last night. Anyway tomorrow I'll probably dig the spikes out and have a bash with them on the oval.

And Ewen the PB was 5:09 from the relay for the 1500m. Since I have no pressure and no team mates to let down I'll just go as hard as I can at Homebush on Saturday.

Recovery Run 10.8ks

Went out late this afternoon when the sun wasn't as hot. It was still damn humid though.
Ran around Centennial Park and down to Fox Studios and back again. All on grass/dirt/sand.

Ran 10.8ks in 59:50. Average pace of 5:32 per klm. The legs felt very heavy.

Had a great morning giving drinks to all the runners as they got on and off the ferry at the Black Stump Fatass. They looked like drowned rats when they came back off the ferry. It was really humid and the cicadas were deafening.

I'm looking to run a 1500m track this saturday afternoon. So it might be a light training week with only speed work to keep me going. Then Sunday is O Runner's secret training run on the Six Foot course.

Tourist Trot STaR 36ks

My intention this morning was to do the Striders Tourist Trot STaR as it starts near my house. So I ran a long way over to the start in Centennial Park adding a k and a half before the start. I then ran the course which goes for a loop around the park and then heads down to Edgecliff, Rushcutters Bay and up to the Cross. You then go through the city to Kent St and head towards the Bridge, over the bridge and around Blues Pt and Luna Park before arriving back at the bridge. Back over and then through Circular Quay and the Opera House.
When I got to the Botanic Gardens the gates had been locked so had to find another around to get to Woolloomooloo. Eventually got there via the Domain and then ran down to Garden Island and back up through the Cross and finally back to the start. I then did a loop of the park to do some extra kilometres for the morning.

All up I ran 36.2ks in 3:04:01. Average pace of 5:05 per klm.

Straight after that I headed up to my surf club for the races.
The swim was pretty short today as it was low tide. But the surf was really choppy and the waves were not breaking that well. The legs didn't want to kick too much after the morning long run. The run was a struggle as my legs were very dead and not responding to my badgering to run faster.
A few beers and a BBQ fixed everything.

Happy New Year!

Mona Fartlek

My version which includes the 2x2min reps at the start to make the total 28 minutes.
Ran it late this afternoon as I had a bit to do at work in the morning plus a BBQ lunch at the parents house.

Ran from my place up to the SFS and back. An all flat tar surface.

I ran 6.8ks in the 28mins. Average pace of 4:07 per klm. A bit slower than the last time I did this. But I'm not doing much speed work at the moment.

Centennial Cross Country 13ks

A quiet run in Centennial Park tonight around the grass trail. Not many people about, must have been the afternoon thunderstorm that scared them off. The dirt/sand was soft underfoot and the park smelt great after the rain. A fair bit of water around.

I ran 13.1ks in 1:09:48. Average pace of 5:19 per klm. Very easy!

Medium Long Run 22ks

I did a lap of the Centennial Park running track and then ran out down to the Racecourse and up and around the SCG and SFS and then repeated it.
A long loop to repeat but pretty flat and not too hard on the legs. Pretty windy with the North Easterly breeze still blowing.

I ran 22.77ks in 1:43:43. Average pace of 4:33 per klm. Hard work holding that pace. Hopefully it will get easier.

Yacht Club Classic 8ks

Later in the afternoon I had to go and get a bus off the crew of the Yacht Maximus that was sailing in the Sydney to Hobart today.
So I ran down to Rushcutters bay to get the bus and drive it back to work. I then ran home from work.
It was 4.8ks in 24:15 from home to the CYC. Average pace of 5:03 per klm.
And then 3.5ks in 17:19 to run from work to home. Average pace of 4:56 per klm.

Didn't really feel like having to run these after the BBQ and beers at lunch. Had to do it though.
Now I am very tired and burnt from all that I've done today. Time for an early night I think.

Surf Club Swim, Board Paddle and Run

After doing my run around Whale Beach I had my surf club events to go in. What started as a Westerly became a very stiff Easterly breeze during the middle of our races. And the water was cold.
The swim was a really long today in a 16 degree ocean. I went in the board paddle as it seemed like a good idea at the time. Until the wind came up and we had to paddle straight into the wind chop.
The run went much better than Sunday when I ended up coming second today.

And a BBQ and beers on the back lawn on Boxing Day after the races, how good is that.

Whale Beach Run 7ks

I was up at my Surf Club this morning so went for a run around one of the runs we used to do years ago when we were doing training. Pretty hilly and the cars get really close as there isn't much room. We basically run from Palm Beach down to the golf club and then back towards Avalon via the Pittwater side and go up over to Whale Beach via Surf Rd hill and then run back along the Surfside to the club.

All up 7.2ks in 30:23. Average pace of 4:13 per klm.

Christmas around the bay 7ks

Met Johnny Dark, Action, Vurt, Aunty K, Dazza K, Chonky, Sparkie, Bernie G, Razor and Kit for a lap of the bay this morning at 5:30am. No walkers around this morning.
A very casual lap with reindeer horns in attendance and JD in a Santa hat.
Forgot to restart my watch after getting a drink, but Bernie had it as 39:50 for the 7ks.
A nice pace for a recovery run.

Merry Christmas everyone!

Surf Club Swim and Run

After finishing at Quarry Rd it was a dash down to my Surf Club to do their races at 11am. Pretty flat surf meant a long swim and a mean shore dump which was full of seaweed. Should have stayed away. Nah!
The run was a struggle as the tide was up and we had no hard sand to run on. Oh well. Beers and a BBQ lunch followed which was excellent.

Now I'm stuffed after doing some Christmas shopping this afternoon during the thunderstorm.

Merry Christmas everyone. Hope you all drive safe and Santa brings you what you want, and the family remains well. Cheers.

Edit: I came fourth in the run after all that.

Quarry Rd 30ks

Up early to the Quarry Rd start at Hornsby. Met up with about a dozen runners at the start and we wondered where Horrie and Belinda were. Late, with Horrie sporting a limp and not running.

Headed off down the track in spitting rain which during the morning became progressively heavier but not torrential. I intended to do two laps of the course and ended up running a lap and a half with Sportsman. Had to walk a few of the hills, but not too many as I had to keep up with Sportsman.
After doing the two laps I headed back down the track to the first concreted hill past the bridge and then turned around.
My splits were 1st lap: 69:48, 2nd lap: 70:42. Which meant 2:20:30 after the two laps.
Adding on the extra bit I did, I ended up running 30ks in 2:47:06. Average pace of 5:34 per klm.
Good effort with the steep hills on the Road. Legs felt excellent, must be the recent long hill reps that are starting to kick in. Had to head off to my surf club for some races later in the morning.

Thanks to 2P and Horrie for organising. Those ants at the finish were a menace.

Centennial Cross Country 10ks

A lap of the outside fence of Centennial Park and then a lap around the grass near the horse track. Very windy over here with the afternoon sea breeze.
The run was all on grass and sand/dirt. Very easy.

I ran 10.61ks in 55:08. Average pace of 5:11 per klm.
The legs are starting to feel better the longer the week goes. I'll see how much I can smash them on Quarry Rd on Sunday in the rain.

Marathon Pace Run 15ks

Four laps of Centennial Park tonight on the tar running track plus a bit extra to make the 15ks.

Very windy but no showers fell during the run, which was good. Not many people about. Must have been the grey sky and strong wind made them all stay indoors.

Ran 15ks in 62:59. Average pace of 4:11 per klm. Didn't quite turn out as fast as I wanted. The wind was a killer to run in to.

Easy 10ks

Well the legs still feel a bit sore from the weekend, so I decided to not push a speed session with my history of stress fractures.
I ran into Centennial park with a light drizzle falling and a southerly blowing. I ran around the grass trail giving the legs a rest.

I ran 10.5ks in 57:13. Average pace of 5:26 per klm. Received the Canberra Marathon entry in the mail. So I better get cracking and do some more training.

Recovery Run 10.5ks

The Calves were both feeling very sore today and really didn't want to work. My right hip is also sore and has me getting up from my chair like an old man. Enough about the body.

A very windy North Easter blowing greeted me as I headed in to Centennial Park tonight for a run. Very slow considering the legs. Really did not feel like running and the wind made it worse.

Anyway it was 10.5ks in 1:01:39. Average pace of 5:52 per klm.

Surf Club Swim and Run

Straight after the Striders STaR I was off to my surf club for our races.
The water was fantastic. A bit foamy but great to swim in.

Got a fairly short swim out of the way and then had the run. Not great as the legs just didn't want to work after doing the STaR this morning.

Anyway a BBQ and beers for lunch followed. So I'm happy.

Tourist Trot STaR 29ks

A Striders training run so close to home, I couldn't miss it. Jogged the 1.5ks over to the start and went off with a very small 6:20 group of four of us which picked up 2 more late starters of Silver Fox and Jonathan Worswick(six ft veteran) while inside Centennial Park.
We start near Fox Studios and do a lap of the park and then head up and out of the Woollahra gates down Ocean St to Edgecliff. We then run up New South Head to the Cross and down along William St. You then run up past St Marys Cathedral and down King St all the way to Kent St.
From there it is down to the Rocks and up over the bridge, and then a loop around Blues Pt and Luna Park and back over the Bridge again. Then around the Quay, Opera House, Botanic Gardens, Boy Charlton Pool, Harrys, Garden Island and back up through the middle of the Cross. Then it is back to the start via Oxford st, Victoria Barracks, past the SFS and SCG to finish at the Lang Rd gates of Centennial Park.

All up I ran 28.7ks in 2:16:12. Average pace of 4:44 per klm. The pace was pretty quick for me from the start. But happy to get through it. Ran back through the park with Virtual who was going to a SWEAT BBQ Brunch.

Track 3000m-25 Second PB

Today was the NSW Club Championships out at Homebush. The Striders didn't have anyone running except Keith Bateman(CR Bright shoes) and myself.
I was to run the 800m with Guzzo being the A runner and myself the B runner. That was changed on Friday when Royworlds pulled out of the 3000m B race. So I jumped in. Guzzo ended up not doing the 800m. Keith ran the 3000m A race before mine and ran 9:11. Only 1 second off his National 50+ record. It was pretty windy but he was disappointed to miss it.

I was in the B race with Lachlan Chisholm next to me. He DNF'd after about 4 laps. Time trial maybe. Mohammad was in the stand and took splits for Keith and myself during our races.
The splits were for 200m and then each 400m.
37:66, 85, 87:62, 85:16, 87:86, 89:14, 86:75, 73:65.
Klm splits in 3:30(3:30), 7:08(3:38), 10:32(3:24).
The whole field raced off and I was left trailing alone in last place for most of the race until Chisholm lapped me about the 4th lap and I passed my first runner.
My first lap was in 77 seconds which was 4 seconds faster than the 1st lap last 3000m race. I felt fine though and was very happy to come round the 1k with a 3:30 on the clock. The 2nd k wasn't as good as I felt I had gone too quick in the 1st which showed when I did 3:38. Keith yelled out the whole race should hurt so I pulled my finger out after that and ran 89, 86 and a 73 to finish. The last k was done in 3:24 which is a klm PB by 3 seconds for me. Can I claim that?

The 73 second last lap is explained by me chasing the 3rd last runner who I had talked to before the race. I passed him with about 250m to go and thought I had him when I wound the clock up but with about 70m to go I heard him come back so had to go into a flat out sprint. He beat me by 1 100th of a second. Should have stuck the chest out better. The little bugger was 15.

Final time was 10:32:84. Average pace of 3:31 per klm. A 25 second PB. The old time was 10:57:90 from the State 3000m titles last month. And as you can see I didn't run the 800m. Now I think I'll have a better crack at the 5000m titles next month. Sydney Track Classic at Homebush Jan 13th. Should be a cracking night as it is an A series meet as well.
Thanks to everyone for your help and support.

14x 30 seconds on, 30 seconds off

Ran into Centennial Park and did a lap of the tar track. Ran into Mohammad half way through the session.
The circuit is 3.7ks and I did 14 of the 30 seconds on, 30 seconds off to complete the lap.

So basically 3.7ks in 14 mins. Average pace of 3:47 per klm. I do usually sprint the 30 seconds on which explains how I manage to do a pace that quick.

Pretty windy in the park tonight and very humid.

Just watched the highlights of the Port Macquarie Ironman and did see Queen B doing her bow at the end of her race. She had the CR tri top on.

McKay Oval 7x200m Reps

While running my first rep I was on the other side of the oval when someone picked up one of my running shoes that I left where I started. I was running in spikes so the left the other ones on the grass. By the time I ran over the would be thief decided to take off leaving my shoes behind. Maybe they weren't his size. Mongrel!

Anyway tonight was a few reps on grass in the spikes so I might not embarass the Striders and Guz too much in the 800m on Saturday.
Reps were 32.5, 32.1, 32.3, 32.3, 32.5, 32.8, 33.0. All done with a full walk recovery of about 230m. Strange oval.
Did a 1k warmup and a 1k cool down after the session.
Last time the reps were between 34.2-35.4. So basically 2 seconds quicker per 200m rep.

Timbrell Park Reps 10x500m

I found out yesterday that I was running in the Club Champs for the Striders this Saturday. I'm running an 800m as the B runner with Glenn Guzzo as the A for obvious reasons.

The legs really didn't feel like running fast tonight after doing 26ks on Sunday afternoon.

My reps were 1:42, 1:41, 1:41, 1:41, 1:39, 1:43, 1;39, 1:45, 1:41, 1:43. All done with a 60 second walk recovery. I had a 1.2k warmup before the session and a 1.2k cooldown after.

No rain at all just a bit of southerly wind blowing.

My guess for my 800m time is 2:50. I figure if I can run a 3:30 1k I could do a 2:50 800m. I guess if I'm chasing a heap of faster runners I might go faster.

What a Cracker

What a cracker of a thunderstorm tonight. Started off around the trail in Centennial Park and lasted about ten minutes before the rain came in.
It was brilliant, lightning, thunder, strong wind and pelting rain. Only lasted about 20 minutes but it was excellent to run in. I think I was the only nutter I saw out running. The shoes are now coated in mud.

It was in fact a recovery run. Legs felt great inspite of yesterdays 26ks.
I ran 7.05ks in 38:23. Average pace of 5:26 per klm.

And apparently the results for the Central Coast Half say that I only ran 84:40. So no sub 4min/half. I'll get it next time.

Hangover Horror 26ks

After eventually getting out of bed at midday with a dirty hangover I missed both the Striders STaR this morning and the club awards. A big afternoon and night on Saturday lead me to getting to bed at midnight and sleeping with the light on. Not a good look the face this morning.

Anyway I waited until 4pm before going out for a run. Mixed up the run with a lap of Centennial Park around the grass/dirt trail. I then headed from there up to Waverley and then on to Bondi Junction, Rose Bay and up Heartbreak Hill. Turned up there and ran back down Old South Head Rd until getting to Royal Sydney Golf Club where I met the same rd I came down from Bondi Junction. I then ran back up the hill and then back through Waverley to my house again.

All up 26.2ks in 2:11:57. Average pace of 5:02 per klm. Not bad considering the hills in this run plus the slow trail around Centennial Park. Plus the stomach wasn't too flash with the hangover.

Summer Twilight Series 5k

Down to the bay run for a 5k/10k organised by Colin.
I tracked Easy Tiger, Tux and Colin all the way around the bay, never managing to catch them. Tux ran back for the 10k.

My splits for the 5k were 3:37, 7:25, 11:17, 15:04, 19:01.
Equal to the track 5000m from 2 weeks ago, and only 7 seconds off the PB.
Pretty happy considering I have not done any short speed stuff in the last few weeks.

Finished up running back the 5k with Horrie to the start again. Then had a long chat mostly about Six Foot with Johnny Dark, Colin, Horrie and Tux.

Centennial Cross Country

A couple of laps of Centennial Park on the dirt track around the outside fence tonight. Lots of people out as the Moonlight Cinema started tonight I think.

Ran 14.5ks in 1:14:23. Average pace of 5:07 per klm. Pretty windy with the Sea breeze blowing hard.

Might try Colin's setup 5k or 10k around the Bay tomorrow night. Probably the 5k as the 10k is all uphill into the wind on the way back.

For anyone wondering I will be doing Six Foot easy as it is not my focus even though I do have a blog about it. I am considering doing the 50k at Canberra so Six Foot will be good for that training.

Marathon Pace Run 11ks

Ok I know its early to be doing this one, considering the next road one is at Canberra in April.
I did 3 laps of the running track in Centennial Park. Really windy tonight it was hard work when I had to run into it. A strong North-Easter blowing waiting for the Southerly to come through late tonight.

My splits were 14:46(3:57/k), 14:42(3:56/k), 15:10(4:03/k).
I knew after that last one blewout that I should stop. The total was 11.2ks in 44:38. Average pace of 3:59 per klm.

And yes I'll admit the Goal Marathon Pace for Canberra maybe 4 min ks. But don't get too excited, as I just want to get under 3 hours first.

Saw Guz and Knoxy running around the park. They were going faster than me while cruising around on the grass. What talent!

Recovery Run 7ks

Ran into Centennial Park a bit late tonight. Started at 7:30pm.
The bats were coming into feed on the fig trees and the full moon was rising.
A bit windy, but nothing like yesterday.

Ran 7.3ks in 40:30. Average pace of 5:32 per klm. Legs felt pretty sore after yesterday's race. Quite happy to be running on the grass again.

Central Coast Half Marathon

Sub 4 minute k's baby!
An early start, meaning up at 3:30am for the drive up to The Entrance. Arrived at 6am to a very short reg line. Which about 10 minutes later ballooned into a 20min line. The Organisers were a bit overwhelmed. So much that the race didn't start until 7:25 instead of 7am. We didn't exactly start in the correct spot, probably about 50metres ahead of the line. I guess you can call the course a bit short then. Showers and wind all during the race which didn't let up until just near the finish. How unusual.

Had a good start and got into the correct pace from the start. The lack of klm markers that you could see didn't help the pacing.They were spray painted on the grass next to the bike path. The 4.5k mark was when the 9k fun run turned around which came up in 16:53. Other splits that I recalled were 8k 31:43, 9k 35:43, 13k 51:45, 18k 72:12, 20k 80:00.
The course was basically dead flat but very wet from the rain which made it hard hurdling puddles or plowing straight through some. I was very happy to still keep my pacing even through the race without any noticeable bad k's at all.

The finish was a hard sprint into the wind for the last klm to finish in 84:12. Well if it is 50metres short I guess you could add on 10 seconds and I'm still under the 4min/k pace.
It was great to get all the support from CR's out on the course and before and after the race. I nearly ended up in the water at the end as the legs were pretty wobbly and the finish area is a bit narrow.

Thanks for everyone's support this year. It has been hard work trying to get back to the form I had last year before the 2 stressies. Now to work on my slack 10k and Marathon times.

P.S Can't tell you about the date just yet.

Midnight in the garden of Good and Evil-7ks

After a date on Wednesday night and then end of month stuff Thursday night I finally got to run tonight.
Actually went out for a run at 10pm and it was 30 degrees and humid. Man it was hard work.

Just ran very easy to turn the legs over. Felt like I was never going to get out to run before the race on Sunday.

Ran 7.5ks in 34:50. Average pace of 4:38 per klm. Just ran from home up to Oxford St via the Busway and back again.

3x2k Reps

A run around the Bay Run tonight. Still 27 degrees and 60% humidity.

As I have the half on Sunday I decided to do some 2k reps.
My aim was to run 7:30 per rep.

The reps were 7:24, 7:25, 7:34. All done with a 4 minute walk recovery. Very tough running tonight. Very humid. I did a 2k cool down after the session.
Lots of people out running and walking tonight.

Easy 13ks

Ran into Centennial Park tonight with the light still bright enough to run. A bit cloudy and humid with plenty of runners in the park.
Ran around the dirt trail for a lap and then down to Anzac Pde and back home again.

Ran 13ks in 1:09:34. Average pace of 5:21 per klm.

Goal for the Central Coast Half is to run at 4min/k pace or 84:24 to be precise. I don't like my chances but I'll have a go at the PB at least if that fails.

Chatswood Chase STaR 16ks

I volunteered a while back to help as the 7am host at a Striders STaR and this was the one I ended up with. I helped out the 6am host at the start and then basically run the short version of the STaR for the day. This involves taking around a few slower runners and any new ones that might want to join.
The first 4.5ks were on the Striders Lane Cove 10k course and then we ended up at Epping Rd, down along there until turning up Mowbray Rd and back up the long hill(2.4ks) to the Pacific Hway. We turn at the Great Northern Pub and head up to Chatswood and then run down Fullers Rd back to the start at the National Park. Pretty humid and cloudy conditions this morning.
A bit of helping out at the end with all the other 6am runners coming in after the 30ks etc.

I ended up running 16ks in 1:28:12. Average pace of 5:30 per klm. A very easy pace for me and ok for the half next weekend.

Track 5000m

A short walk to E.S Marks field at Kensington for a track race this afternoon.
Very warm and windy conditions on the track. There was shade for about 100m of the track but the rest was pretty hot.
I raced in racing flats instead of the spikes as I heard the track wasn't the springiest, like Homebush.
Lots of Striders running today. About 10 of us in a field of 35 male and female.
Some talent in this race with myself being lapped by Russell Chin at about the 1k mark.
I don't have all my splits as I forgot where I was up to after the 2k mark.
The 1k was 3:43 and the 2k 7:34. Bang on what I wanted but after that I lost a little each lap and finished in 19:01. Only 7 seconds outside the PB. Close but no cigar.

Next week is the Central Coast Half Marathon at The Entrance.

Edit: Correct Tesso it was 7:34. Not 8. Doh!

Flake Fartlek

Much easier conditions to run in tonight. The wind wasn't as strong but still noticeable.
Ran from home down along the bus way and then up Anzac Pde to Aussie Stadium and back again. Did my version of the Fartlek. That is 28 minutes because Monners was too short.

Ran 7:03 ks in the 28 minutes. Average pace of 3:59 per klm. Finally cracked the 7k mark for this session.

5000m track race on Saturday afternoon. Might finally have an official time for my 5k distance.
Just need a lap scorer.

Half Marathon Pace Run-11ks

Did 3 laps of the running track in Centennial Park just as the Southerly hit. Damn hard work in the 20knot wind that was blowing. Saw Guz at one stage stretching as I ran past.

My splits for the 3 laps were 14:59(4:01), 15:00(4:01), 15:09(4:03). It got too dark to do another lap in the park so stopped at three.
In total ran 11.19ks in 45:08. Average pace of 4:02 per klm. Well close to the pace I wanted but hard work with the wind blowing.

Bad news on my father as apparently they have found another black mark on the same lung he just had surgery on. How did they miss it last time? And I thought I was over the heartache of the last surgery. Here we go again.

Some Like it Hot

A cool 30 degrees when I started running tonight. The temp peaked at 35 near midday so it was cooler. The sun had gone behind the clouds in the west so I didn't have the direct heat on me.
I ran around the Bay Run and it was really hot. The mouth was dry after a couple of hundred metres and I was hanging out for a drink. A cold beer would have been good.

I did a 1k warmup down to the 1k marker and then ran 3k in 11:32. Average pace of 3:50 per klm.Had a 6minute walk recovery. I then ran 2k in 7:38. Average pace of 3:49 per klm. Had a 4 minute walk recovery. Then finished off with 1k in 3:47.
I then did a 2k cool down back to the car. Felt more like a warm up as it was still that warm.

Very dry heat today and expected to be even hotter tomorrow. Supposed to be 38 in the city. Probably a cracking 40 something out West.

Recovery Run 7ks

A short run tonight as I didn't run that much yesterday. The legs felt ok so I just did one lap of Centennial Park around the dirt trail.
Pretty windy tonight but still warm.
Ran 7.53ks in 37:58. Average pace of 5:02 per klm. Nothing too hard about that pace.

Sunday Long Run 19ks

After watching the golf the headed out for a run. Headed up to Bondi Junction and then down past Royal Sydney making mince meat of the traffic leaving the course. Then ran down to Rose Bay and up Heartbreak Hill to Christison Park.
Halfway up heartbreak there is now a sign where tree poisoners have been at work so someone could improve their view of the city skyline. The only problem is they chose three trees around the Oval at Kambala girls school. The school is over a 100 years old. Whoever did this is scum. Hope the sign is still up for next years City 2 Surf so everyone can see it.
Anyway from Christison Park I ran back down Old South Head to home again. Having to run up the hill from Royal Sydney up to Bondi Junction is a killer.

Finished with 19.2ks in 1:29:40. Average pace of 4:40 per klm. Hard work with these hills.

SMC 10K

An early morning out at Smitho with the effects of a cold still in my system. Walked over to the start with Papa Luigi and then caught up with Uncle Dave and Blue Dog on the start line. I pointed out Matthew Thomas to Uncle Dave who was 3rd at the Fishers Ghost 10k last week saying you might have some competition today. So it was with the pair of them battling the full distance. A funny sight was Uncle Dave tucked in behind the 6ft 4inch Matt to slip stream him on the way back. Classic!
As for me, I didn't feel in any rythym at all while I was running. It was all a struggle just to get through the 10k. I got to the 5k in 20:20 and finished with 40:53. Pathetic!
I seem to have had that problem this year. No consistency. One good race and then a bad one the next week. I had a good 3000m track race last week and now a bad road 10k this week. Hope 2007 can bring me better form.
It was great to see Tesso back taking on the Cockroaches and still chasing Johnny Dark in the half. And Mister G racing the half.
Couldn't stay to chat as I had to get into work for a short while. At least till midday anyway.

State Track Relays 4x1500m

Running at Homebush for the Striders in the state relays. We had two teams entered in the 160+ 4x1500m relays. That's combined age of the 4 runners to equal 160 yrs.
After Leftie pulled out of the A team we had the teams changed a bit, I was swapped with Ray Wareham so the club could chase the record.
My team became Stephen Laws, Grandpa, myself, and Glenn Guzzo as anchor.
Steve ran 4:55, Grandpa 4:47, myself 5:09, and Guz finished off with a 4:12 to take 2nd place in 19:03.80 with a Silver medal.

As for my race I have no idea of my lap splits but the cold I picked up this week didn't help with the feeling of the ground under my feet. Just tried to run consistent and not blow out the time. I managed to pass the 3rd place runner at about the 1k mark. And then of course we had Guz as the anchor with no one likely to catch him.

The Striders 'B' team of Sparkie, Tom31, Ray Wareham and Bright Shoes have the State 4x1500m 160+ record at 17:15.71. And the gold medal. The old record was 17:56 by UTS Norths in 1997. I'm sure Striders will be back next year to defend and attack the record.

P.S Ewen's prediction of 5:10 was spot on. Now I just have to find an engraver to do the medal.

Easy 10ks

A very windy and cold night for a run. Into Centennial Park and around the grass trail and then down to Fox Studios. I then ran up to Oxford St and down past the Footy Stadium and SCG and then back home.

Ran 10.1ks in 54:04. Average pace of 5:20 per klm.

Looking forward to the shorter track race on Saturday. Two Striders teams against the world in the 4x1500m relay. Global domination!

McKay Oval 6x200m Reps

Alone at last around Centennial Park's Mckay Oval. The 9000 screaming corporate hoardes wimped out of the Chase Corporate Challenge because it was too windy. I think it was because the beer tents were being blown over. Ok well then that is a valid excuse. They are back tomorrow.

It was 200m reps in the spikes around the grass oval. The surface is a bit rough but better than nothing.
Reps were 34.7, 34.5, 34.2, 34.9, 34.9, 35.4. All done with a full walk recovery back to the start which is 240m on this oval.
Reps were better than last week where they varied between 34.8-36.5. I don't know if we actually have a baton for the relay, maybe the old slap hands changeovers.

Timbrell Park Reps 10x500m

Another round of 500m reps at Timbrell Park. Very windy tonight which didn't help keeping the reps consistent in the wind.

Reps were 1:37, 1:42, 1:41, 1:42, 1:44, 1:43, 1:40, 1:44, 1:38, 1:42.
All done with a 1min walk recovery.

The Relay on Saturday is the Aths NSW club relays. Which means I am running for the Striders.
We have 2 teams entered in the 160+ male age group. Combined age of the four runners.

Bright Shoes, Sparkie, myself and Tom31 are one team in that order. It might be a shock to the others systems considering they all run around 33/34 for 10k and I run 39.

I have not worked out a goal yet for the race. I wouldn't mind breaking 5mins but I'll have to see how I feel on the day.

Easy One Hour

Legs didn't feel too flash tonight during the run. Ran around the grass track in Centennial Park.
Ran down to Anzac Pde and back home again. Pretty warm and windy as well.

Ran 11.5ks in 1:01:28. Average pace of 5:20 per klm.

A less heavy week again this week as I have the State Relays on this weekend at Olympic Park.
Running a 1500m this time. Should be fun.

Build a bigger trophy cabinet

The legs really didn't want to run this morning after last nights track race and standing at the U2 concert. So it was off to hot Campbelltown for the Fishers Ghost 10k Fun Run.
Very humid and a bit windy. My watch said 26 degrees at the start of 8:30 am. Some killer hills in the first lap of the 2 lap course. Funny I had to run the rotten things twice. Went through 5k in 20:40 and managed to finish in 42:12. Nothing to write home about, but I wasn't expecting much from the legs.
Met CR's Mango and Never Gives Up for the first time. Plus Lucky Legs again, who won her age group.

The best part of the day was snaring 3rd place in the 40-49 age group. Yeehah. First fun run trophy. Sarge beat me by about a minute to get 2nd.
Very hot down at Campbelltown, terrible flies. But great organisation and prizes.

That would be me with Lucky Legs, with our trophys in the photo.

State 3000m Track Titles

A very warm and slightly windy night for the race. I had to squeeze this race in before the U2 concert next door. The race was to start at 7:15 but was moved to 7:30 when they added an extra Women's race. I was starting in the C race. I put my estimated time with the officials as 11:30 to make sure they put me in the C race. My goal for the race was 11 minutes if I was good.

They managed to pack 31 of us into the C and B races on the track.
I managed to let most of the runners race off at the start as I wanted to even pace myself through the race. I was in fact last after about 50m. I worked into the race nicely with the spikes feeling ok I ran an 81sec first lap which was too quick for my pacing. I slowed it up eventually going through the 1k in 3:38. At this stage I started passing a few runners who took off too fast, managing to knock off five by the end. I missed the 2k split but did finished under the goal.

10:57.90. 87.73 secs per lap. 3:39 per klm. With the 1st lap being 3:38 the outcome at the end is quite pleasing.
I had both Grandpa and Luke Sky Runner in my race, with Sparkie, Bright Shoes and Ray Wareham in the B race. Vat, Colin, Ellie80 and Owly were cheering in the stands.
Now for the 1500m relays next week. Might need more tips on how to race that one.

U2 was awesome and didn't come on till 8:45 so I could have stayed to watch the other guys run.

Easy 5ks

Managed to get out tonight before a thunderstorm came through with a bit of rain. Ran a lap of Centennial Park around the tarred track. Pretty windy tonight.

Ran 5ks in 25:25. Average pace of 5:05 per klm. Very easy on the legs.

I guess a go flat out strategy could be in place for tomorrow nights track race. Just hope to keep out of the faster runners path's and not look like an idiot. Oh and don't embarrass the Striders. Argh!

Easy 8ks

Ran into Centennial Park and did a couple of laps of the running track.

Ran 8ks in 41:22. Average pace of 5:10 per klm.
Nice and easy tonight. Didn't want to push hard at all.

Ran into Easy Tiger in the park after training.

The goal for the race is to run my own race and not go too hard the first lap. I'm still unsure of what time I want to do, but I sort of have 90 sec laps for 400m as the goal. Which would get me about 11 mins.

McKay Oval 6x200m Reps

A short run tonight just to try out the new spikes.
Ran into Centennial Park and did a few reps around the grass oval. A bit bumpy the ground under foot but otherwise ok.
Felt a bit strange running with the spikes on, but I didn't really see much difference between them and the racing flats I usually wear.

Reps were 36.4, 36.5, 36.1, 35.0, 34.8, 35.8. Very consistent. As recovery I just walked slowly around to the start again, which on this oval is another 240m to give the legs a full recovery.
I had a 1.1k warmup and 1.1k cool down after the session.

Timbrell Park Reps 10x500m

Down to Timbrell Park to run these reps in the fading light and the southerly coming in with the wind and rain starting as I finished.

Ran around the park using Action's markers to do the reps. Did ten 500m reps.
Ran 1:42, 1:39, 1:40, 1:44, 1:42, 1:44, 1:40, 1:46, 1:43, 1:45.
All done with a 60 second walk recovery.

I'll probably try some 200m reps on the grass in Centennial Park in the spikes tomorrow night. Have to try the spikes before I race in them on Saturday night.

Laps of Centennial Park

Plenty of people out running before the sun went down tonight. Pretty strong southerly still blowing. Did a couple of laps of the tar running track in the park.
The circuit is 3.7ks each lap. So did 7.4ks for the session.

First lap 14:29. Average pace of 3:54 per klm.
Second lap 14:20. Average pace of 3:52 per klm.

Overall 7.4ks in 28:49. Average pace of 3:53 per klm. Nice to go faster on the second lap. I actually thought I was running slower. There was no rest in between laps, just the split and kept going.

Surf Club Swim, Board Paddle and Run

Surprisingly pretty flat surf this morning. Amazing considering the wind creating havoc off the coast. Didn't rain during our races at all.
Water was a bit cold during the swim. Expected due to the rain runoff. Nothing to right home about although I did crack a great wave in to the beach.
Went in the board paddle for some fun. Got hit by a few waves going out and couldn't get a wave coming back in. Just between sets, so had to paddle most of the way.
Run was back onto full handicap so I wasn't expecting much and it turned out that way. Pretty average run. But hey it's all fun anyway.

Of course BBQ and beers followed so I've done nothing else fitness wise today. Is this a rest day?

Flakes Track Follies

Next Saturday is my track debut at the State 3000m Championships at Homebush.
Probably be starting in the C race. Don't want to get in the way of anyone that actually can run fast.
Had to buy some spikes for the race. So here they are. Very go fast.

Apparently worn by Bekele during his many world records.

Striders Lane Cove 10k Race

The plan was this morning to beat my course PB of 39:48, which was set in June last year.

Arrived about 6:25 am to find the usual parking street already chockers. Might be a big crowd today. Turned out we had 280 runners doing a 10k on a morning that threatened rain and it did near the end of the race.

Started off a bit quick doing the 1sk in 3:35, 2nd in 7:20, 3rd in 11:20. Held it fairly steady through the hill up Scribbly gums and then the down and up past the old stone bridge going towards the Rangers Hut. Colin passed me about the 3k mark as we were going up Scribblys. Kept him insight and went through the 5k in 19:45 going up to the turnaround.
Belted past Colin on the way back down the hill. The long flat part back always amazes me as to why I don't run faster. Maybe I back off the pace a bit.

Colin and another Strider decided enough was enough and went past me about 9.5ks. The Strider kept going but Colin still left me something to chase which I managed to kick past him across the weir for a win by 2 seconds.
Finished in 39:16 on my watch and also the clock when I crossed, but have been given 39:20 as a time. Oh well.

The washup is:

Course PB by 28 seconds.
Beat my North Head time from September by 1 second, so fastest since July last year.
Second fastest 10k ever for me.
Have only run at Lane Cove 5 times and I have done a course PB every time.
46:21, 42:30, 39:54, 39:48, 39:20. Next race here is Feb next year.

15x 30 seconds on, 30 seconds off

Ran into Centennial Park tonight with dark clouds above and the rain threatening.
Did the circuit of the tarred running track.
The session was 30 seconds hard, 30 seconds float.

Ran 3.85ks in the 15 minutes. Average pace of 3:53 per klm. Better session than before the Sydney Half Marathon.

It was still 26 degrees when I started at 7pm. Sweated buckets running around the park.

Mona Fartlek

Ran on a flat course from Randwick up to Aussie Stadium and then back again. Did my longer version of the fartlek. 28 minutes in total. Ran 6.8ks in that time. Average pace of 4:07 per klm.

It was 20 degrees and 82% humidity when I started with a strong seabreeze blowing as well.

Legs felt sore still from the run on Sunday. They took some convincing that they needed to run a fast session tonight.

Recovery Run 10.5ks

Ran into Centennial Park with the light still present in the sky. I love daylight saving.
Stayed mostly on the grass as the legs were pretty sore from the Six Foot run yesterday.

Ran 10.51ks in 1:04:35. Average pace of 6:08 per klm. I think I was effected by the afternoon sea breeze. Haha.

CR 5K Challenge

I arrived at the bay early as I had to park my car near the finish so I could go off to work straight after. I was confronted by a very strong south-westerly wind with white caps on the bay. As we run the 1st 3k towards the South I decided I wouldn't bother with going hard today.
I did a 3k warmup around to the start to join the masses awaiting the Tiger Angel starting gun.

Started with the 19min group which included Colin and Nando but I had already decided to just cruise around the bay. So did just that being passed by the other groups near the 3k marker and promptly rolling to the finish with a 20:54. Saved myself for another day as I see it.

Ran the 1k back to the car to go to work for the day. Checked the weather while at work and we had wind speed today of 10-15knots with gusts 25-30 knots. Pretty windy.

6x1k Reps

Legs felt like a pair of bricks tonight. Was not looking forward to cranking them up to run fast.
Down around the bay again. A nice strong afternoon seabreeze didn't help the reps get any better. To add to that it was also pretty humid.

Reps were 3:32, 3:30, 3:39, 3:36, 3:36, 3:34. All done with a 2 minute walk recovery.
Did a 1k warmup and a 3k cool down after the session.

Anyone missing my mystery hill reps look here: http://sixfoottrack.blogspot.com/

It's in my profile!

Easy 10ks

Headed out around Centennial Park just as the Southerly hit about 8pm.
A bit showery and very windy during the run. Ran most of it on grass.
Legs felt pretty sore after the hill reps last night.

Ran 10.4ks in 54:55. Average pace of 5:16 per klm.

Recovery Run 8ks

Into Centennial and Moore Parks for this run. Stuck mainly to the grass to give the legs a rest.
Good conditions with a little bit of wind and about 17 degrees.

Ran 8.1ks in 42:38. Average pace of 5:15 per klm.

Straight to the Pool Room

First trophy in 19 years of being in my surf club. Christened with a beer what else.
Yeehah!

A lazy Sunday

Sydney Adventist Hospital Fun Run 10ks

Up to Wahroonga for an 8am start of this race. The suburb is noted for its hills and the race certainly didn't disappoint. The weather looked a little dicey before the start but we had no rain during the race. There was a 10k run, 5k run and a 5k walk going on.
The 10k was off at 8am and we were down around the grounds of the hospital which has hills in its grounds and then out onto the flat fox valley rd which was a narrow rd just waiting for an accident with all the traffic on it. Then it was down and around the local streets with many hills waiting. Saw Pod Runner with kids clapping as I ran around one corner. There were 3 drink stations during the 10k with the course being an out and back mostly so we saw most of the runners. It only became a bit chaotic when the 5k came back to the finish about the same time.
I finished in 41:16 on my watch, not bad considering the hills in Wahroonga. Saw Leftie at the race doing the 5k plus Dash Incredible doing the 10k and met Nite Time Runner as well.
It was well organised with heaps of marshalls and Matt Robbie won it and was absolutely flying. Had to race off to my surf club for another race.

Surf Club Swim and Run

No swimming since March so the race was always going to go well. Nice to be back out in the surf fighting around the buoys. Good waves to come back into the beach totally stuffed.
Skipped the board and ski race and then went in the run. It was all off scratch today so no handicaps until next round. Managed to come in 2nd so handicap should be suitably stuffed next week. The sand was nice and hard to run on.
Next up was a BBQ and beers on the back lawn of one of the clubs. Somehow managed to get burnt during the morning even though it was raining until 11am.
Found out I did actually get a pewter from winning the run last year. Christened with a beer of course.

Centennial Park 13ks

Finally home at 5pm so headed into the park for a couple of laps. Ran around the grass trail along the outside fence. Ran 13.5ks in 1:10:28. Average pace of 5:13 per klm.

Mona Fartlek

Ran the flake version of the Mona Fartlek. That means I did 2x2mins at the start with equal float before doing the standard Fartlek of 2x90sec, 4x60sec, 4x30sec,4x15sec.

It was pretty humid and windy tonight when I started. Ran a flat course from my place down to Anzac Pde and then up to Aussie Stadium and back.

Ran 6.9ks in the 28mins. Average pace of 4:03 per klm. Almost cracked the 4min k for it.

Recovery Run 15.3ks

Just had to call it that because I know Blue Dog's Mum loves the title. haha.

Did a couple of laps of Centennial Park with an extended bit on the 1st lap running down Moore Park Rd instead of around the fence down to the horse gates.
A fair bit of the run was on grass but plenty on the tar footpaths.

Ran 15.3ks in 73:26. Average pace of 4:47 per klm.

Felt quite good on the legs. Pretty windy and humid as well. I guess that is spring and summer.

7x1k Reps.

28 degrees and very windy when I started this session at 7:30pm.
Went over to the Bay Run at Drumoyne to do it.

Reps were 3:36, 3:33, 3:29, 3:35, 3:38, 3:35, 3:40. All done with a 2 minute walk recovery between each rep. Much slower than last week. Must have been the wind.
Nearly had a head on with a cyclist during the third rep as some walkers blocked the path and I went around only to look up when I saw the really dim light and the skid of the bike. The rider gave the walkers some lip and I ran off.

Well I have a 10k fun run this Sunday, and I reckon I'm running like the Darling River this past week. So you guess the time?
Actually with the hills in this one I would be lucky to break 42mins.

Faster Recovery Run 11ks

Legs still felt a bit sore from Sundays race. The front of my left shin felt really tight in the muscle all day. So decided to give up the speed session today and just stay on the grass.

Ran into Centennial Park on a very windy and humid night. 19 degrees and 80% humidity.

Ran 11.2ks in 55:04. Average pace of 4:55 per klm.

Recovery Run 10.5ks

Around Centennial Park with a nice cool breeze and a bit of a shower tonight. Hardly hitting the ground but nice anyway. Ran around on the grass with the bats going a bit nuts tonight for some reason. Maybe F-pos was being grumpy.

Ran 10.5ks in 56:25. Average pace of 5:22 per klm.

SMC Half Marathon

Tip: Do not run a race after a night on the beers and 4 hours sleep.

After getting an email during the week from some old school mates for dinner and drinks last night I just had to do it. I can race whenever I want but you don't get to catch up with old mates every day.

So there was the extent of how the race was going to be this morning. A belly full of beer and a bad hangover which I still had during the race. Stomach wanted to deposit contents everytime I coughed during the race which was not a good feeling.

Had a shocker of a race and ran 1:33:06. No splits couldn't be bothered. I'm not disappointed as I am fully reponsible for my crappy race. Seeing guys you haven't seen for 2 years was a great night. The conditions were not that good out at Smithfield with high humidity and pretty windy from the southerly blowing, I guess much better than Saturday's 36 degrees.

Lots of CR's running in all events. With Uncle Dave 2nd in the 10k and I think Springer 2nd in the Half. All conquering Aunty K was back from the GC Half IM.

Easy 10ks

Still 29 degrees when I went for a run at 7:30pm. How hot is that for October.

Ran around Centennial Park and down to Fox Studios and back again.

Ran 10ks in 45:24. Average pace of 4:32 per klm.

Had a rest day yesterday. Had to go and see the parents for dinner. My father is pretty crook at the moment due to the radiation treatment. He has no taste for food and can only taste water.
He has just finished the 2nd week so has three more to go.

Mid-Week Run 15ks

Ran this pretty hard on a flat area around Centennial Park, Moore Park and the Showgrounds.
Pretty much flat. Very windy as the north east sea breeze was blowing strong.

Ran 15ks in 63:18. Average pace of 4:13 per klm.

Heard the roars of the crowd from the soccer as I ran past Aussie Stadium tonight. Must have been the first goal I heard.

Couldn't get the correct print colour back on that last blog after making the time red so it ended up pretty dark for the rest of it. Sorry.

7x1k Reps. With a PB.

Around the bay again. No warmup so I was asking for trouble. Not happy with the pacing tonight as I was up and down in speed. Maybe the wind effected it?

Reps went 3:37, 3:27, 3:32, 3:36, 3:34, 3:37, 3:37. A 2 second PB for a 1k rep. Oh yeah.
All done with a 2minute walk recovery after a tip from Ewen about lactic acid. Legs felt better during the reps for it.

It helped during the 2nd rep that I had some guys run past pretty quick as I was in my recovery so had someone to chase. I'm pretty sure they sped up when I went past so I had to go a bit quicker to keep away from them. Certainly helped.

On the 3rd rep I was nearly shirt fronted into the bay by someone who decided to stay right while approaching me and I nearly ended in the water. %$*&#@. Keep left.

Feeling good for the half on Sunday.

Recovery Run 11ks

Into Centennial Park and around the grass track tonight, and then down via Oxford St to Fox Studios and back again.

Quite cool tonight but I still ran in singlet and shorts.

Ran 11.1ks in 57:43. Average pace of 5:11 per klm. Just right for a recovery run.

A bit of class A manure was used on the racetrack today leaving a lovely smell around the suburb.

Tourist Trot STaR-22ks

Not running with the Striders just on my own. Took one of the short options today plus added a bit extra to make the 22ks.

Started in Centennial Park and ran half of the park loop and then out through the Woollahra gates and down Ocean St to New South Head Rd at Edgecliff. Then I ran through into Rushcutters Bay and up the hill to the Cross and down William St. Then a turn up to St Marys Cathedral and across Macquarie St and down King St all the way to Kent. Then I ran up Kent until going down Napoleon St and along Hickson Rd around the Rocks. Back through Circular Quay, the Opera House, Royal Botanical Gardens and Garden Island. And then a run up the hill through the Cross and back past the SCG to Centennial Park and the finish to home.

Pretty cool conditions due to the trees and buildings for most of the run except for the bit along Circular Quay, the opera house and the gardens. Very hot there.

Ran 22ks in 1:46:31. Average pace of 4:50 per klm.

A day at the Races

Usually I'm not too bad at picking horses. But when I pick one of the favourites called Magnus and he doesn't come in the first three I know I'm in trouble. And then I pick Gallant Tess a favourite and it all goes to mud.

So if anyone spots my shirt around the Randwick area please let me know. I had a lot of fun anyway.

It was Epsom Day Races at Randwick Racecourse today.

Pyramid Scheme

Ran around Randwick and Moore Park tonight as I am not running at Homebush tomorrow.

Ran 3ks in 12:00. Average pace of 4:00 per klm. Then had a 5min standing recovery.
Ran 2ks in 7:34. Average pace of 3:47 per klm. Then had a 4 min standing recovery.
Ran 1k in 3:40.

I was actually trying to do 4/3:45/3:30. Oh well, worth a shot on tired legs for the last one.

20 x 30 seconds on, 30 seconds off

Ran this on a nice flat area near home. The Southerly had started to blow so it was pretty windy during the session. Had a 1.5k warmup before hand and a 2k afterwards.

Ran 4.9ks in the 20 minutes. Average pace of 4:04 per klm.

Bad news for sports fans. Looks like I won't be able to make the race at Homebush on Saturday due to work commitments. I'll have to work out what to do with my races from now on.
I may have to look at doing the 10k at Smithfield in 2 weeks instead of the half marathon.

Blue Dogs mum will be happy!

Easy Run-30 Minutes

Ran around the neighbourhood just for fun.

Took it easy today and ran it all on tar down to Fox Studios and back and around a few streets near there.
Ran 6.55ks in 31:16. Average pace of 4:46 per klm.
Pretty strong southerly breeze blowing tonight but nothing too hard.

Looking forward to the 10k on Saturday. Site of the PB from July last year and due for a flogging. Just have to see if Ultra Blue Dog is up to the challenge of being chased around the park at Homebush.

5k Time Trial = PB

Well it has been a long long time between 5k PB drinks for me. January 2005 to be exact.
Decided it was time to attack the old 5k PB.
This time headed down to the Bay Run to run a nice and flat course.

Splits were 3:46, 3:44(7:30), 3:45(11:15), 3:55(15:10), 3:44(18:54).
A bit of a headwind between the 3rd and 4th k. So that's a 9 second PB but I'll take it thanks.

Then did a 2k cool down in 10:20 back to the 3k marker.
Did 1k fast back to the 2k mark in 3:40. And then ran back to the start as a 2k cool down.

So happy I just had to have a red wine to celebrate. Love it.

Short Recovery Run-7ks

Into Centennial Park about 9am. The park was starting to heat up pretty well even with the light cloud cover. Plenty of people about running and cycling.

Ran a lap of the dirt trail around the outside fence. Did 7.02ks in 37:47. Average pace of 5:22 per klm. Legs were pretty stiff from yesterdays run after which I went straight to the NRL Grand Final. Great atmosphere with heaps of noise from both sets of fans.

STaR Mix-20ks

A mix of the Bondi Lifesaver, Vaucluse Variation and the Tourist Trot today. Lucky my place is near an area that allows me to run heaps of different places.

Started from home early afternoon as I had a very late night at work with end of month stuff.
Ran up to Bondi Junction and then through Bondi and Dover Heights and then back down Heartbreak Hill. Fantastic views of the harbour today with the strong North East sea breeze blowing the yachts along fast.
Down the hill through to Rose Bay and Double Bay and then back up the hill to Edgecliff, through Woollahra and into Centennial Park and back home.

All up 20:30 ks in 1:37:44. Average pace of 4:48 per klm. Pretty good with the strong breeze and the hills in this run.

Saw about a half a dozen of those Red City 2 Surf caps today. Hopefully they are all new runners getting healthy.