10ks @ MP

Windy and the surf was pretty rough as well tonight. It was hitting along the walkway near Shelley Beach.

Ran from home up to Queenscliff lagoon and then up and around Manly Golf course and back. Bit of a pain without the garmin now. No idea of pace.

10k in 42:15. Average pace of 4:13 per klm. Not good.

Garmin has been sent for replacement after the C2S start mishap on Sunday. Should be back soon.

City 2 Surf stats

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

Top 100-
2006- 50:03
2007- 50:23
2008- 49:36
2009- 49:01
2010- 49:40

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

Top 1000-
2007- 1:01:05
2008- 59:12
2009- 59:12
2010- 59:38

I was 578th last year on gun time in 56:37 and this year 443rd on gun time in 55:05. All the times above are gun times.
I have been given 54:52 as my net time as apparently I took 13 seconds to cross the start mat so hopefully will get a preferred start next year.

So this year those equal to 55 mins was about line ball with last year losing only 8 people. The Top 100 were slack, running 39 seconds slower. The Top 500 were 3 seconds faster than last year. And the Top 1000 blew out from 59:12 last year to 59:38.

Maybe the Southerly head wind running into Bondi slowed some of us down?

MLR 17ks

No Garmin tonight so had to use Google maps afterwards to work out the distance. Pain!

Started from work and ran up to Centennial Park and then over to Queens Park, up to Oxford St, then down to Edgecliff and then down to Rushcutters Bay, then it was the steep uphill to Kings Cross.

Then ran back past the Tropicana and St Vincents up to OxFord St and past Victoria Barracks. Then down Anzac Pde and back to work again.

Total was 17.62ks in 1:23:05. Average pace of 4:42/k.

City 2 Surf 55:05=PB

Conflicting emotions with my PB this year. Happy with getting another C2S PB but not happy about missing going under 55 mins.
Arrived at the start at 7am and was right at the front of the red group for the long wait until the 8:30am start. No-one remembered to bring a paper so we had to amuse ourselves with witty conversation. Worked well. Even Superman flew in!

Start was a shambles as no one gave us a countdown that the gun was going to be fired. How hard is a countdown? 3 2 1 gun? The pin released on the garmin and I heard it fall and turned to pick it up on the downhill in William St only to see another runner step on it and smash the face. So no watch for the rest of the race. The watch kept beeping the k markers actually but I couldn't see the times. Very frustrating.

Had a great start bar the watch falling off. I did pick it up. Edgecliff hill wasn't as bad for me as previous years. Pushed hard through Double Bay and Rose Bay and reached the 5k in 19:15 which my 'C2S PB' was 19:49 from 2007. Got the time from Melbourne radio comic Dave 'Hughesy' Hughes.

Heartbreak was a challenge as always, I actually ran from 5k to the clock slower than last year. But I reached the 7.2ks in 28:50 over my 29:45 HBH clock PB from last year. I needed to be further ahead than this as I had 1:37 to make up from last year.

I passed a jogging Fossil about the 9k mark, the only time I will ever beat Fossil in a race. Reached 10k in 40:30 which was 1 min up on my C2S 10k PB of 41:30. So I was gaining on what I needed to catch up.

Pushed the downhill hard to Bondi and slowed a bit on the Campbell Pde hill, tried to go hard along the rest of the course and sprinted for the line but just missed getting under 55 mins with a 55:05 on the race clock. A great last 4k in 14:35. Pity I can't run the 1st 10k at this pace.

So a PB but another failed attempt at getting under 55 mins. A good negative split again 28:50/26:15. I love a downhill.
Third PB for the year adding the half marathon and marathon in. I think the 5k and 10k PB's might be a bit harder to break this year.

Easy 8ks

Along Manly beach front tonight. Pretty cool with the wind blowing. All stars out and no cloud.

Total was 8.15ks in 39:57. Average pace of 4:54/k.

See you out there Ewen.

MLR 15ks

Good night for a run. 15 degrees and not much wind at all. Ran from work up to Centennial Park and did a lap around the outside coming down Moore Park Rd and Anzac Pde plus a loop around Robertson Rd as well.

All up 15.23ks in 1:13:07. Average pace of 4:48/k.

5x1k Reps

Very soft. One less than last week. Temp was about 13 degrees and the winds still pretty strong at 20ks an hour.
Ran along Manly Beach front for these. Plenty of people still out running tonight.

Reps were 3:31, 3:30, 3:30, 3:27, 3:24. All done with a 2 min walk recovery.

Hopefully these will get me through to run C2S well this sunday.

Chatswood Chase STaR 32ks

An all in one start at 6am this morning as the Striders were having a 30th anniversary brunch afterwards. So the pace was pretty slow for the first k until people sorted themselves out with who they usually run with.

We started at the Macquarie Park end of Lane Cove National Park instead of the Fullers bridge normal start as we had the brunch on Tunks Hill near the 5k turnaround gate.
Ran from Macquarie Park down along Epping Rd sort off, crossing to Lane Cove West and a long haul up Mowbray Rd to Artarmon. then Chatswood, before doing the roller coaster of hills along the train line past Roseville, Lindfield and Gordon before heading back through some bush behind the Gordon golf course.

We got lost here as we took a wrong turn and did 2 extra ks. What is a STaR without getting lost? Then we ran down to the Weir and the park crossed over and ran 4ks up the Lane Cove course to Tunks Hill to finish.
Pace got quicker eventually, no doubt due to running with CT, Wareham, Binfield and Heyden for most of the run.

Total was 32.3ks in 2:40:02. Average pace of 4:57/k. A good hard STaR for the hills next week at C2S.

Striders 10k Lane Cove-38:57

A nice and wet course at Lane Cove this morning, plenty of water on the course and still falling as we ran the race as well.

Legs were not feeling the best this morning when we got underway. I harboured thoughts of getting near the course PB of 38:26 but that went out the window when I reached the 5k in 19:45.

Ran back ok in 19:12 chasing Silverfox home to record 38:57. I guess not too bad for the week before City 2 Surf on a hilly course.
Best time in 2 years. Actually since the PB in March 2008 at North Head.

MLR 16ks

Wet,Wet, Wet. And not the 80's pop band.
14 degrees, 91% humidity, 2mm of rain apparently falling as drizzle while I ran and winds up to 40ks an hour.
Ran from work up to Centennial Park in the rain and did a lap of the park and the SCG and SFS as well and ran back.

Soaked!

Total was 16.54ks in 1:19:45. Average pace of 4:49/k.

6x1k Reps

This session hasn't seen the light of day since about 2008 from memory?
Ran along Manly beach front for these reps, nice and flat and not too crowded with pedestrians. Except my brother and sister in law out walking.

It was a beautiful 15 degrees and about 60% humidity. Wind was apparently only 5ks but it felt stronger when I had to run back into it. Did a 2k warmup before starting and a 2k cool down after I finished.

Reps were 3:39, 3:29, 3:37, 3:23, 3:33, 3:23. All done with a 2 min walk recovery. I know recovery was slack. The odd number reps were into the Northerly breeze.

Cherrybrook Circuit 31ks

H4 and 2ks of bush this morning. The area had rain before we started but nothing during the run. The map said 31.9ks but it turned out as 31ks somehow without running short.

Started at Cherrybrook and ran south to West Pennant Hills(go figure?), then through Cumberland State Forest which is not bush. Then back through Cherrybrook passing just near the start and into the bush and across the valley to Pennant Hills. Then up north to westleigh and then across to Thornleigh and Normanhurst before going back to the start at Cherrybrook.

Hard running in the hills this morning. Very humid. About 8 degrees and 90% humidity this morning, with some fog thrown in.

Total was 31ks in 2:36:50. Average pace of 5:03/k. A good hard run for C2S and Sydney Marathon training.

12K @ MP

11 degrees, 20k winds and 70% humidity. Not ideal to run in tonight.
Ran from home to Queenscliff Surf club, past the lagoon meeting about 50 ducks grazing on the grass in the dark.
Then did a couple of laps around Manly Golf Club and back home again.

Total was 12.01ks in 49:09. Average pace of 4:06/k. Getting easier to hold this pace. Must get the distance out further though.

Action has run 32 City 2 Surfs Ewen and it has only briefly showered during the race once. There have been days where it has rained but not during the race, so I have faith that it will be dry again. I've done all bar one since 2002(spectating injured) and it hasn't rained yet.

MLR 17ks

Ran from work up to Centennial Park and did a lap around the outside. Then ran up to Queens Park and back to work.
11 degrees and 70% humidity and a bit windy as well tonight. Pretty good to run in as it didn't rain at all.

Total was 17.11ks in 1:20:15. Average pace of 4:41/k.

Balmain Bungle STaR 30ks

A bit cool this morning at the star. We had about 10 today for the run, including Tom, Dennis, Mark F, Nick B and EJ.

Started at Drumoyne and ran through Birchgrove, Balmain, Lilyfield, Leichhardt, Summer Hill, Petersham, Lewisham, Dulwich Hill, Hurlstone Park, Canterbury, Ashbury and back through Leichhardt and across the Iron Cove bridge to the finish.

All up 30.1ks in 2:26:01. Average pace of 4:51 per klm.

Legs didn't feel very good today after the race yesterday.

NSW Short course cross country 7.5ks

Out at Upjohn Park, Rydalmere for the State short course cross country. 3 laps of a 2.5k course for the open, 35+,45+ males.
Course was dry with the only wet area across a creek which was a bit muddy.

Didn't feel like I ran well at all today. Dehydrated from half way through the first lap.

Laps were 10:14, 21:20 and the finish in 32:01. Last year was 32:26. So at least some improvement. A bit disappointing after a good road relay split last week.

Tom Highnam snaffled the 35+ age bronze medal. With Fossil streeting the womens field as he was running 55+ by at least 300m over 5k. He ran 17:30. CR Grandpa was 2nd and Sportsman 4th. Pretty sure the team would have won gold after those 3.

Balmain Bungle STaR tomorrow.

MLR 16ks

Pretty windy tonight, but not cold at all. 14 degrees out.
Ran from work up to Centennial Park and back to work again.

Total was 16.1ks in 1:16:12. Average pace of 4:43/k.

Emerald Excursion STaR 30ks

A new STaR for the Striders this morning. So, much map reading by all of us to avoid getting lost. Still took one wrong turn apparently without noticing in Paddo.

Started in Annandale and did a loop of the Annandale suburb and then ran up City West Link and across Anzac Bridge. Then around the waterfront at Pyrmont, Millers Point and through the Barangaroo empty site as the gate was open. Then through Dawes Point, The Rocks, Circular Quay, the Botanical Gardens, Darlinghurst passing a couple of black trannies along the way(at least I think they were black), White City, Cooper Park to Paddington.

Then we turned and ran back down Oxford St through Surry Hills, Central, Ultimo, and then around Blackwattle Bay to the finish.

All up 30.1ks in 2:21:48. Average pace of 4:42/k.

State Road Relays 4x4k- 14:44=PB

Striders were a little short on numbers for the relays this afternoon at Wollongong.
Two runners ran in the opens and 35+ teams.

I was off 3rd in the 35+ team. Forgot to start the watch so have no idea of the time. I know Chris Truscott ran 1st and did 12:25 and the team did 57:56, but that is all I know. It looked like we were sixth in the 35+, no doubt due to Chris running.

The race felt slower than I wanted, for some reason I ended up in the same leg as Harry Summers from Randwick. Of course Harry was already on his 2nd lap when he went past me at about my 1.5k mark.

Edit: time for my split was 14:44. A PB for the road relays over the 2007 time of 15:04. Must have been from chasing Harry Summers.

3x2k Reps

Conditions were crap to run in. 12 degrees was good, but 94% humidity with a 10k wind and showers was not.

Did a 2k warmup and a 2k cool down after finishing. It was all 2k.

Reps were 7:22, 7:27, 7:21. All done with a 3 min walk recovery.

MLR 14ks

A bit shorter than last week. Ran from work up to Centennial Park and did a lap around the outside including Moore Park Rd and Anzac Pde and then back to work. Not many runners out tonight. Maybe they were all watching State of Origin?

Conditions like last night. 13 degrees, 75% humidity and 20k winds.

Total was 14.01ks in 1:05:24. Average pace of 4:40\k.

50mins @ MP

Rough conditions tonight in Manly.
12 degrees. 82% humidity and a 20k westerly blowing.

Ran along Manly Beach up via Queenscliff Lagoon to Manly Golf Club and back.

Total was 12.3ks in 50:19. Average pace of 4:05 per klm. Was actually very hardwork in the wind.

Great North Walk STaR 30ks

Small crowd of only five this morning at 6:20am. And small all around actually, probably because of Gold Coast being on today.
We started at Woolwich and then ran back to Hunters Hill, East Ryde, Macquarie Park and then into the Lane Cove National Park for 5ks. Then it was onto Lane Cove West, Linley Point and then back across to Hunters Hill and the finish at Woolwich.

We only had one runner go short today, so four of us did the full course except at the end where we ran straight back from Hunters Hill instead of doing some stupid side streets.

Total was 30.3ks in 2:27:28. Average pace of 4:52\k. Had about 6ks of bush running today plus a few hills. It was pretty cold in the wind as well. Good to get back and do 30k since the Marathon last month. Sydney only 11 weeks to go.

MLR 15ks

Couldn't get out to run last night due to end of month work.
Ran from work up to Centennial Park and did a lap outside the park via Alison Rd, Darley Rd, Oxford St and Anzac pde and ran back to work.

Conditions were good. 12 degrees and a little bit of wind.

Total was 15.32ks in 1:10:57. Average pace of 4:37 per klm. Felt good.

10k @ MP

What pace will it be? Well it was 11 degrees when I started. Positively warm I tell you. Although with a slight wind blowing it was cooler.
Ran from home up to Manly Golf course and back. Did a 2k warmup and a 2k cool down afterwards.

Total was 10ks in 41:00. Average pace of 4:06 per klm or 2:53 for the full marathon.
The pace for Sydney in September hopefully.

Rocks Push STaR 24ks

I have not done this STaR before. Somehow have managed to either be injured or tapering or something when this has been on.
We started this morning in the Rocks and ran through Millers Point, Pyrmont, Ultimo, Central, Haymarket, the CBD, Wooloomooloo, Rushcutters Bay, turned and ran back through Elizabeth Bay, Potts Point around the Botanical Garderns and the Rocks again. Then ran across the Bridge where I decided not to do the full course and ran back to the start with Jo Cowan.

Total for me was 24.01ks in 1:50:49. Average pace of 4:36 per klm. Yes it was pretty fast at the start with Fats and Action pushing the pace.

Conditions were really cold with the wind. Start was 7 degrees but with windchill only 2.5. Felt colder than Christchurch.

MLR 14ks

The legs are finally starting to feel better, especially the calves.
Ran from work up to Centennial Park and around the outside including Moore Park Rd and Anzac Pde and back to work.

Conditions were great. 15 degrees and 72% humidity and no wind or rain.
All up 14.08ks in 1:04:35. Average pace of 4:35 per klm.

Manly 11ks

Worked out the calves need a lot more stretching done on them before I start running each time. Only way to keep the pain away until they recover from the marathon.
Really windy tonight with a stiff southerly blowing. No showers at all though.

Ran from home up to Manly Golf Club via Queenscliff Lagoon and back.

Total was 11.58ks in 53:44. Average pace of 4:38/k. Much faster than last week.

Minimosmarathon 10k

Thought my calves would be ok to run this by now but no such luck. Plus the night out at the Rugby watching the Wallabies get beaten by the Poms didn't help.

The 1st k was done in 3:40 and then it was all downhill or uphill from there. It is a very hilly course but the weather was good this morning.
No help for me as my calves still hurt too much from the marathon. More stretching needed I think.

Time was better than last year and ended up as 41:09. Pretty average considering my race PB is 38:10 from 2007. I'll get it next year maybe.
Chatted to Tom31 who looks to be almost back to peak form and about half a dozen Striders after the race.

Manly 11ks

Legs all round didn't feel too good tonight. So it was a very easy run along Manly Beach front up past Queenscliff Lagoon to Manly Golf Club and back home.

Total was 11.57ks in 57:21. Average pace of 4:57/k.

MLR 12ks

Thanks for everyones comments about Christchurch. The hamstrings/ITB stopped hurting by Wednesday and the calves took until Saturday to finally get back to normal. Maybe it was the cold?
Tokyo Racer there were 118 in the male 40-49 age group and I was 12th. I found out I actually passed 25 runners after the half way mark. Moved from 69th to 44th position. Didn't seem like that many.
LL yes I am off to Boston in April as I needed a sub 3:20 to qualify for my age group. Hopefully the sub 3hr will get me in the 1st corral. Which actually has a 1000 people in it. Large Marathon!

Legs felt ok today so I ran from work up to Centennial Park and did a lap around the outside and ran back to work. All up 12.64ks in 1:01:23. Average pace of 4:51 per k.

Christchurch Marathon 2:57:45=PB

The plan was to run at 21 min 5k pace for as long as possible. Had all the cold weather gear on, the beanie with a cap, arm warmers, gloves and a skins chest top as well. Needed all of it to keep warm this morning. Temps were 4-11 degrees and intermittent cold showers.

The course was great. Flat as a tack with the only rises being about 2 feet up onto the bridges we crossed. Had a good start running with Strider Eamon Kenihan via Limerick for awhile at the start until we decided to part as our pace strategies for sub 3hr.

Stayed on the pace and going through half way in 88:30. A bit disconcerting when the half runners left us and the crowd ahead of me just became a dozen guys in the distance running single file. Anyway after halfway we had a shower and had I had my first thoughts of this is too hard and I can't do it. Had to break the race down into 5k stretches. That helped me just think about only running 5ks at a time. Certainly worked out well.

At about the 24k mark I started reeling in runners who started to drop off the pace as I was still holding my 4:12/ks. Hit the 25k mark in 1:45 and then the 30k mark in 2:06. At the 32k mark it was the first time my pace was off the splits I wanted and I was having to push much harder to hold the pace.

Hit 35k on 2:26:52. Came up to the 39k mark and was at 2:44 flat. This was the last time I was on pace. From here it was really hard work. Both calves were knotted and both ITB's were tight as a drum. It was proving very difficult to keep on 4:12 pace and the pace kept slipping out to 4:20's. And the walkers were getting in the way as well.

I finally got myself through the park near the finish and we had about a 500m run until we could see the finish. Not until I saw that banner about 300m out did I believe I was under 3hrs.
Finished in 2:57:45 with a half split of 88:30. Probably passed about a dozen runners in the 2nd half of the race, and had no-one pass me.

Thanks for everyones comments over the years. They have helped me a lot. Kept me pushing through all the injuries to finally get over the line for the sub 3hr. Now I will have to think of a new goal. Probably sub 4 min ks maybe.

P.S Beat Blue Dog's PB. His mum will be pissed!

10k Easy

A light run along Manly Oceanfront in the dark. A few bats and rabbits out tonight.
Forecast is getting better every day. min 4 max 13. Fine with light winds.

Total was 10.04ks in 48:11. Average pace of 4:47/k.

3:10 Ewen would be top 10 female maybe.

8K with 5k@MP

14 degrees and 88% humidity to tun in tonight. Still windy as well. Surf was big as well I noticed.

Ran along the ocean front at Manly. Total was 8.22ks in 37:15. Average pace of 4:31/k.

Ran 5ks of that MP 4:12/k.

Forecast keeps changing for Christchurch but currently it is min 4 max 15 fine to start with then showers. And little wind which is what I like.

Feeling nervous LL.

Airport Adventure STaR 19ks

Started at Bicentennial Park at Kogarah this morning. About a dozen of us in the group this time.
Started at Kogarah and ran through Brighton, Kyeemagh, back through Brighton, Monterey, Ramsgate, Dolls Point, Sandringham, Sans Souci, Ramsgate again and back to the finish.

Pace was pretty hot at the start as the Truscott brothers were leading the pack along with Tim Lindop. I went short before we crossed the Captain Cook bridge and ran back with John Binfield to the start.

Cold morning especially in the shadows after the run. Total was 19.16ks in 1:30:43. Average pace of 4:44/k. John and I slowed down a bit after the others left us. We were doing 4:25-4:30 until about the 12k mark.

Forecast for Christchurch is now partly cloudy with light winds min 3, max 15. Race start is 9am so hopefully will be a bit warmer than 3 degrees.

Aths NSW Cross Country Relays 4k

At Miranda park down at Miranda. Funny that! Same course as last year with the same conditions. Mud up to your ankles for nearly 1.5k of the 2k lap. Was great fun.

I was in a 35+ team with EJ off first, then me, then Nick B, and Steve Parker last. EJ I think did 17:30 for his 4k. 2 laps of 2k with some small hills and plenty of mud and water. No rain during the race.

My turn came and I went off a bit too quick. Actually forgot to check the 2k split but finished in 15:28 off my watch. Last year was 16:52 in the mud, so a much fitter and faster flake this year.
Nick came in at 15:21 I think he said and Steve finished off with a 14:30 maybe.

Good fun. Hopefully one year we can get the course on dry day. I think the 55+ males won gold, and the 45+ females gold. Plus two of the junior teams won silvers. Blue Dog's mum was seen lurking on the course at one stage shouting abuse at me about HTF something. Couldn't hear her I think she forgot to put her teeth in.
Randwick Botany Harriers last two runners were Roff and Hunt. Talent!

2x2k

Conditions were a bit better than last night. 10kph westerly wind with gusts up to 20kph. 15 degrees and 90% humidity. Felt hard to run in as it was so humid.

Reps were 7:17, 7:10. Done with a 4 min walk recovery. Did a 2k warmup and a 2k cool down after finishing.

I will just have to line up again Ewen. At least it is earlier start by half an hour for C2S this year.

Forecast at the moment for Christchurch is min 2 max 14 cloudy with little wind. I pray for no wind.

MLR 12ks

Conditions:
Temp 17 degrees.
85% humidity
Wind 30kph with gusts over 50kph
Squally rain showers.
Only a mad bugger would run in the slop I ran in tonight. But it was fun in the mud puddles.

Ran from work and ran around the outside of Centennial Park and back to work.
Total was 12.56ks in 1:00:38. Average pace of 4:49/k.

Very pissed off at not being given a preferred start for C2S after doing an 83:34 at SMH Half. What do they want sub 80? I know I ran 56:37 last time but that was August and I wasn't even fit. Have to line up again this year.
Edit: Need a sub 82 half to get preferred at C2S.

Kenyan Fartlek

An unknown quantity. Featured in R4YL current edition.
I did 15x1 min hard, with 15x1 min easy. Hard work tonight.
Apparently Kenyan Paul Tergat used to do 25x1 min hard. Maybe he should have done 5 mins more and kept Haile away from his record for a bit longer.

Did a 2k warmup before starting and a 2k cooldown after finishing.

Total was 7.58ks in 30:00. Average pace of 3:57/k.

Tourist Trot STaR 25ks

Started in Centennial Park and then ran through Rushcutters Bay, King Cross, the CBD before crossing the bridge. Most of us decided to short cut the run so turned around at the Milsons Pt end of the bridge and ran back through Circular Quay, the Opera House, Botanical Gardens, Wooloomooloo, and the Cross and back past the SFS and SCG to the finish.

Got through most of the run until we got drenched near Mrs Macquaries Chair. Very cold and wet at the end. Hands were very numb. STaR hosts had hot chocolate with marshmallows. I had coffee though. What was I thinking? Had trouble getting my shoes off afterwards as the hands were so cold.

Total was 25ks in 2:01:07. Average pace of 4:50/k. Pace was ok in the cold and wet plus the run has some stairs as well. Was only 10 degrees but with windchill was actually 8 degrees and raining.
Ventured to Rebel Sport after that and bought a short sleave undergarment top for the marathon, plus skins arm warmers and a beanie and headband. I'll be very dark in all my photos after this race. Striders top will fit over the top anyway.

Christchurch Marathon info

In case anyone missed it I am doing Christchurch in 2 weeks. The entrant numbers are out for the race. Unfortunate we have to start with the half people as it means a bit of a battle at the start and probably 5k drinks table. To avoid the drinks problem I will probably buy a 250ml juice bottle and fill it with gatorade and run with that for the 1st 5k so I can avoid the crush if there is one. I can toss it after that.

664(474 male,190 female) in the full. 2115 in the half and 213 in the half walk.

2x10 Minute Tempo

Hmmm. Wondering what my tempo pace was supposed to be considering my last road 10k was May last year in 41 mins.
Just ran hard until I reached 10 mins. Had a 3 min walk recovery and then back the other way.

Distance was 2.69ks in 10:00. Average pace of 3:43/k. The 2.74ks in 10:00. Average pace of 3:38/k.
Did a 1k warmup and a 1k cool down back home. Got drenched by a thunderstorm half through the 2nd 10 mins.
Good practice for Christchurch maybe.

MLR 16ks

Didn't have a chance to run for the first 3 days this week so was hanging out for a run tonight.
Ran from work up to Centennial Park and did a loop around the outside of the park plus a couple of laps around Robertson Rd to make up the time. Then ran back to work.

Thought I needed to run in a t-shirt but it wasn't that cold actually so had to stay with it.

Total was 16.39ks in 1:16:22. Average pace of 4:39/k.

SMH Half Marathon-83:34=PB

What a day. An unexpected PB without doing much fast stuff this year at all. All long distance STaR's with the Striders and a few Marathon pace(4:12/k) runs in the last couple of months.

I was off at the start a bit fast but it felt ok actually. Flat and downhill for 2ks is always a good start for me. Argyle Cut I pushed hard so I wouldn't drop any places or speed. Along Hickson Rd I was doing 3:50/k pace apparently. Not sure if the Garmin had the pace right.

Got to the 4k just near the Sydney Dance Company and I was at 15:10. A 50 sec buffer on 4 min ks. Was never sure if I could hold that pace. Thought I was going too fast and wondered when I would lapse back into 4:10/ks for the rest of the race. It never came and I kept going through every k with the 50 sec buffer. How?
Reached 10k in 39:10. Still holding on.

Down Macquarie and Pitt and the downhill that I love. Held the pace almost as good as the first lap up Argyle Cut. Spoke to CR Mick along Hickson Rd who mentioned if Blue Dog's mum would be pissed off at the race I was having. Probably.

Kept the foot on the pedal up Pitt and Hunter Sts. Reached 17k just before turning out of Macquarie still with my 50 sec buffer. Felt here for the first time that I was really under pressure to keep my pace up. I hate to run well and then blow the last quarter. Ran the downhill to Mrs Macs chair faster than the 4 min pace so I had some buffer coming back up the hill again.

Reached the 20k in 79:10. Hung on for the last rush back to Hyde Park. Round the hairpin and all the runners speed up to get a good time. So we all have to go hard with 500m to go.
Through to the finish for an 83:34. A 1:06 PB. Banishing the dodgey Central Coast 2006 half time from the records. A 3:13 course PB from the 2007 race was gone as well.
If they keep the preferred as sub 85 mins I might get one next year. Woohoo!

I must say I am amazed at being able to hold the pace. I was convinced a slow blowup would happen eventually. It just never did.
Thanks for reading everyone. Looking forward to Christchurch Marathon in 3 weeks.
P.S Ewen, I can never guess my race times. I had that 83:25 in my head for the whole race. Almost got it.

One hour @ MP

So what do I call it now? The Golf course tempo loop?
Ran from home along Manly beach which was being pounded by some big surf and up to Queensliff Lagoon. The lagoon sand wall the council pushes up at the surf end had been flattened by the surf so water was running up to Queensliff surf club wall almost. Unusual.

After the lagoon I did two laps of the forementioned loop and ran back home. Hard work tonight with the cold southerly still blowing.

Total was 14.36ks in 60:02. Average pace of 4:10/k. Oops a bit quick.

MLR 20ks

No half taper on these pages. That starts after the SMH Half on sunday for Christchurch.

Ran from work up to Centennial Park and back and did a couple of laps around the outside.
I felt hot wearing a t shirt top but I'm sure it wasn't as the car said 15 degrees when I was back in it afterwards.
Saw Tim Rowe near Queens Park. Lucky he was running the opposite direction as he surely would have made it look like I was standing still.

Total was 20.02ks in 1:34:37. Average pace of 4:43/k. Legs felt good tonight.

2x3k

Ran from Fairy Bower to Queenscliff Lagoon and back in the smoke haze. Not good for my semi asthmatic lungs.

Reps were 11:03(3:41/k) and 10:54(3:38/k). Had a 5 min walk recovery between reps.

Did a 2k warmup and a 2k cool down after finishing. Finished just before the Southerly came through.
Sounds good Ewen.

Easy 7ks

Ran along Manly Beach front to Queenscliff Lagoon and back. Fairly windy and warm as well.

Total was 7.03 ks in 36:05. Average pace of 5:07/k.

My PB is on a short flat course or is that a flat short course Ewen. No chance at SMH. I'm hoping to take the race PB of 86:40 I think?

Buffalo Creek STaR 31ks

A bit chilly start this morning at Buffalo Creek Reserve in East Ryde. About a dozen of us at 6:20am. Started in East Ryde and ran through North Ryde, Ryde, Marsfield, Epping, Nth Epping before going into the Lane Cove bush for a few ks.

Then it was back out past Macquarie Uni and back into Lane Cove park down the Striders course before finishing off with a run along the river at East Ryde to the finish. Only had Silverfox and Shaun A do the full course today. Good run it was today.

A bit slow in the bush and hills though. 31.03ks in 2:40:13. Average pace of 5:09 per klm.

SMH Half next week. Should be fun. The hill training in the STaR's since Easter has been good for my strength.

2x3k

15 degrees and a 20k westerly wind blowing tonight. Certainly felt cold with the wind.

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

Reps were 11:21(3:47/k). Then a 5 min walk recovery. Then 11:04(3:41/k).
Felt like a headwind out and a tailwind back.

Ran from Shelly Beach to Queenscliff Lagoon and back.

MLR 20ks

Ran from work on a cool night. Very windy. Did a couple of laps around Centennial Park and then ran back to work.
Total was 20.06ks in 1:37:02. Average pace of 4:50/k. Legs felt sore after last nights run.

Spud I'm doing Christchurch Marathon the first week of June. Supposed to be pancake flat. Even flatter than the gold coast as the only bridge has about a 2m rise and fall.

Ok it is close to TJA territory. Thought you were still recovering from achilles?

Bit of a hill near the roundabout Tom plus a couple of rough spots near the pool where the path disappears.

70mins @ MP

20 degrees and 60% humidity and a bit windy as well tonight.
Ran from home up to Balgowlah and back via Queenscliff lagoon and the Manly Beach front.
Did 2 loops of the secret Tom Highnam tempo run course. 2.5k lap in case Tom forgot to measure. Almost dead flat as well.

Total was 17.02ks in 1:11:13. Average pace of 4:11/k. Almost spot on.

Maybe they are waiting until after SMH Half to come back to 30ks Ewen?

Willoughby Winder STaR 29ks

A nice cool, foggy start to the morning. Really great to run in today. Pity there were not more out enjoying the run.

Started in North Willoughby and ran down to the very bottom of Castle Cove and then headed back up through the 5ks of bush, which meant plenty of single track and some bush stairs as well. Very slow to the 10k point in only 60 mins.
Then it was through Middle Cove, Sugarloaf Pt, and Northbridge. At this point the remaining 6:20 starter left me at the 20k point. First time ever I have run long on my own.

When will these slackers get up and run 30ks?
Since I was left to my own devices it was downhill to Tunks Park and back up to Cammeray where I caught up with a lone 6am runner so just had to run back to the finish with her.

Total was 29.6ks in 2:37:31. Average pace of 5:19/k. The run was H4 on the hills scale with bush and stairs so I expected it would be a bit slow. Next week Buffalo Creek STaR out of North Ryde. More hills and bush!

MLR 17ks

Ran from work again and around Centennial Park. Wasn't feeling too good in the lungs on the 2nd lap so cut it short and headed back to work.
Nice and cool out tonight with a full moon.

Total was 17.1ks in 1:22:07. Average pace of 4:48/k.

Recovery 10ks

Since it is a public holiday I got to run in the daylight for once. Well fading afternoon daylight by the sea with a full moon rising. Sounds like a trashy airport novel.

Ran up past Queenscliff Lagoon and back keeping to any grass I could find. Plenty of tourists about today with the good weather.

Total was 10.2ks in 51:34. Average pace of 5:03/k.

North Head STaR 30ks

Started in Clontarf on a wet morning which had plenty of rain overnight. Rained for about the 1st 2 ks and then stopped for most of the run. Very humid though.

From Clontarf we ran up hill to Balgowlah Heights and around the bush on Dobroyd Head and then down to Balgowlah and along the foreshore to Manly. Fantastic views all over this run.
Then it was up to North Head and around the loop and then back down to Shelly Beach.

Then along the beach to Queenscliff and through Fairlight and the middle of Manly Golf Course. At this point the main group of about a dozen of the 6:20 runners all decided to go short, leaving just Andrew and myself to do the long course. Slackers!!! From there we ran up through Manly Vale, (saw Strider Jenny Wickham near Warringah golf club), and over to Manly Dam and up the bush track. Andrew dropped me going up the stairs in the bush. A pet hate of mine.

From there it was through the streets of Seaforth and down to the Spit Bridge where I caught Andrew again. Then it was a 1k run through the bush back to the start.
Course said 29.2 but we both measured as 30.1ks.
A good hilly STaR again.

Total was 30.1ks in 2:30:37. Average pace of 5:00/k. Thought it was faster than that. Must have been the slow uphill to North Head and the Manly Dam section.

State Road 10k next saturday with Willoughby STaR on sunday. More hills and bush.

Aths NSW Novice 10k

Held at Scarborough Park at Ramsgate this afternoon. Females do a seperate 4k race before us and we do a 10k. 2x3k loops and 2x2k loops to finish.
Sandy, grassy and hot today. 28 degrees and 25k winds, not good for running in.

Finished in 40:42 according to me but in 40:19 according to Aths NSW website. I think they missed a runner in their count as Blue Dog not far ahead was on the time below his real time as well.
Maybe they will fix it?

Anyway my PB for this race was in 2007 in 39:42 so a bit away from that.

Striders A team came first. I wasn't in it.

Darley Rd 10x210m Hill Reps

The legs were not feeling too good tonight after yesterdays run.
Just trudged up and down the hill trying to get the reps done as good as possible.

Still managed the 10 reps up and down in the 20 mins. Did a 2k warmup and a 2k cool down after finishing.

Novice 10k on Saturday afternoon at Ramsgate. Hate that grassy, sandy park. No good for anything.

MLR 21ks

A tough run tonight around the mean streets of Centennial Park. Only had cars, bats and cyclists to deal with tonight. Ran from work and did a couple of laps around the outside of Centennial Park and then ran back to work.
Legs felt really sore.

Total was 21.01ks in 1:40:27. Average pace of 4:46 per klm.

Surf club swim, board, flags & run

My ritual drowning for the last round of the year. The swim was average as I had no energy at all, floated in last.
Board paddle was good and I managed a 3rd. My best for the year I think.
In the run I was 4th and the flags I finished 6th I think.

No more events till November.

North Ryde Ramble STaR 30ks

A good morning for a run. Dew on the grass and plenty of hills and bush to run through.
Started in Marsfield and ran past Macquarie Uni and along the M2 freeway and then down into Lane Cove River Park before coming back out through Scribbly Gums hill.

Then it was past the cemetery and back through the middle of the uni again and back past the start. Then down into the Lane Cove Valley through the back of Epping and ran up to Cheltenham, Pennat Hills and Thornleigh before going back into the bush and along the river valley to the start.

Total was 30.7ks in 2:29:30. Average pace of 4:52/k. Supposed to be H3 and 9ks of bush. Reckon the hills were defintely H4 and even close to Pymbles from last week. Very rough in the bush it was too. Twelve of us started at 6:20am with six going the full distance.

2x2k and 1x1k

Ok I just made it up. No schedule you see.
Temp 20 degrees and 78% humidity. Slight 6k Southerly blowing.
Ran along Manly Beach and being Friday night the tourist traffic was down, but the teenagers on skateboards traffic was up. One shit ran after me for a hundred metres before I mouthed off and he stopped.

Reps were 7:20, 7:13 and 3:32. All done with a 4 min walk recovery between each.

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

MLR 17ks

Temp 20 degrees. Humidity 61%. Wind 13-17k.

Ran from work up to Centennial Park and did a lap around the outside of the park plus a bit along the racecourse as well before running back to work.

Legs felt very tired from last nights run.

Total was 17.37ks in 1:22:54. Average pace of 4:46/k.

One Hour @ MP

Good conditions to run in. 17 degrees and 63% humidity with not much wind at all tonight.
Ran from Fairy Bower to Brookvale Oval and back. Pretty flat most of the way except for about the last 1k uphill to the Oval.

Total was 14.39ks in 1:00:06. Average pace of 4:10/k. Must have got a bit faster the last couple of k as I neared home.

Barrenjoey Cup 4k

Just made it to my surf club after the run at Pymble this morning. My club has a sand run from the club up to Barrenjoey along the waters edge and back. Generally in its history only 3 people have won it.
Today was no exception. The winner from last year took it out again for the 14th time. The other 2 guys have won it 9 times each.

My legs were slightly stuffed so I was a bit slow off the mark. Probably about 17th after the 1st k. Slowly got faster and managed to finish 10th.

Total was 3.93ks in 17:44. Average pace of 4:30/k along the hard sand.

Pymble Pushover STaR 29ks

Started at West Pymble and ran through Pymble, St Ives, North Turramurra, Turramurra, Wahroonga, Warrawee, South Turramurra and then back along the Lane Cove River valley to West Pymble.
Hardest STaR I have ever done. Much worse than Berowra last week. The hills were unrelenting and we copped a warm wind as well to run with. The 6:20am group started with 10 and ended up as the 3 of us doing the full course.
Hills5 out of 5 and 5ks of bush. Very hard work this morning.

Total was 29.1ks in 2:21:51. Average pace of 4:52 per klm. Can't believe it was that pace with hills and bush. Although running the 3ks down Kissing Pt Rd we were doing 4:20/ks.

11k @ MP

Not a good idea today. Started at 1pm in Centennial Park when it was 25 degrees and finished nearly an hour later and it had gone up to 27 degrees.
Plus the human and dog traffic in the park was pretty hectic.

Pace was good although a little up and down in patches.

Ran 11.1ks in 46:05. Average pace of 4:09 per klm. A bit too quick. Should have run closer to 46:30 for that.

After that went to watch the Swans beat the Tigers at the SCG.

Darley Rd 10x210m hill reps

Missed the heavy showers that Sydney had in spots late today, but copped 20 degrees and 90% humidity instead. So lovely to run in.

Did 10 reps of the hill. All very slow tonight due mostly to yesterdays run in the legs. Reps were between 55-60 secs up the hill and 60-65 recovery back down.
Did a 2k warmup and a 2k cool down back home.

I'll have to do longer MP runs on the flat then Ewen. All hilly including SMH before CCM.

MLR 18ks

Dodged the rain and the thunderstorms and went for a run tonight. Ran from work to Centennial Park and did a lap outside of the park as it is now too dark inside with daylight saving over.
Then ran a few of the local streets and back to work.

Total was 18.02ks in 1:20:22. Average pace of 4:27 per klm. Felt quite speedy except up some of the hills near Fox Studios.

Berowra is a good run Ewen with the long busg section down to the ferry. Just the 4k climb back up the road hurts.
P.S Forgot. Pymble is H5 this sunday, but only 5ks of bush. Why are all these hilly Striders STaRs being done before Gold Coast or Christchurch for me?

Berowra Big Dipper STaR 25ks

Took the long drive up to Berowra this morning. Not many around at all for the STaR, maybe 20 people in total. Must have been Easter Sunday!

The huge 6:20 group of Shaun A and myself ran around for the local streets of Berowra before entering the bush after about 7ks. Then ran down to the Berowra ferry.
From there it was 4ks up the road back to near the start again.

From then we ran away from the start and down Turner Rd into the bush for a k before deciding the legs had blown up and just ran back along the road to the start, missing the notorious Gully Rd section.
Gully Rd is a steep evil hill that goes up for 1k after you have run 29k in the bush and hills. Thankfully avoided today.

Total was 25.51ks in 2:21:48. Average pace of 5:33/k. Did I mention the course was H5 and generally considered the Hilliest STaR?

Happy Easter all. Next week is the far easier Pymble Pushover. Only H4. Yeehah!

MLR 18ks

I know it is late in the week. I've been busy with end of month and Easter.
Was in at work so ran late morning to Centennial Park and did a loop outside of the park. Came across the Waratah's along Moore Park Rd off to do some training.

Then did a loop inside the park. That was a bad idea. Every man, woman, child, bikes, skateboards and dogs were in the way today.

Ran back to work after that.

Total was 18.26ks in 1:25:05. Average pace of 4:39/k. Ok considering the pain behind my shoulder blade when I started off shuffling. Had trouble swinging my left arm properly because of it.

Iron Cove Bolter STaR 28ks

Written on the map as 29.5ks but I ended up with 28.5ks. Very humid this morning for the start at Drumoyne, with a run around the Bay Run and Timbrell Park and then across the Iron Cove bridge and back through Drumoyne, across the Gladesville bridge(steep hill), around Huntleys Point and Hunters Hill and then back across the Gladesville Bridge again, then through Russell Lea and Five Dock before doing part of the Bay Run back to the start.

Ran with Tom, Jo Cowan, Fats after a few ks, Silverfox and Shaun A. Fats and Tom got too fast before the Gladesville bridge so they went ahead. Maybe us doing 4:55/5:00 ks was a bit slow.
Shaun A and myself went the full distance back through the Sri Chinmoy racers.

Total was 28.5ks in 2:18:26. Average pace of 4:51/k. A bit too slow at the start but I was doing 4:15-4:20/ks for the last 5.

Is Sydney tropical?
Start 6:20am Temp 21. Humidity 92%. Finish 9:00am Temp 23. Humidity 82%.
No wonder it took me hours to get my body temp back down.

8K @ MP

Very windy again tonight with the Nor Easter blowing. But there was a bright moon which made it easier to run in the dark areas.
Ran along Manly Beach front up to the Great Moscow Circus tent and back.
Yes Edgeley has brought the circus out again. I've seen differing versions of the circus so many times I can't remember.

Ran 8.04ks in 33:26. Average pace of 4:09 per klm. Still a bit too quick for what I want.

3x2k Reps

Very windy tonight with the Nor Easter blowing hard on the coast.
Ran along Manly beach front which has no protection from it.

Reps were 7:30, 7:40, 7:33. All done with a 4 min walk recovery.

MLR 16ks

Ran from work over to Centennial Park and did a couple of laps inside before it got too dark to see. Actually on the 2nd lap it was pretty dark without any lights.
Ran back to work after that.

All up 16.01ks in 1:09:16. Average pace of 4:19 per klm. Felt good tonight.

No run last night Ewen. Chinese dinner at Phoenix Restaurant. Roast Daffy was great.

Recovery, what?

Recovery? More like a very lazy I can't be bothered running tonight run?

5.77ks in 31:50. Is that slack! Lots of talent out tonight.

Ran along Manly Beach front. Did see Strider Richard Green running past in the other direction at one stage.

Surf club swim, board, flags & run

A nasty long swim this morning with a nice rip that we had to navigate back in to the beach. I was swimming on the spot so long I thought I was drowning. In fact I think I was as my legs had given up after the run this morning.

The board was ok, I just crashed on that and paddled out around the buoys and back. I think I was 6th?
Flags was a joke as they decided to do water starts. Knocked out early.

Couldn't run hard so the run up to black rock on the soft sand was a struggle. Managed 4th.

A tiring mornings work. A bbq and beers added to my sleepiness in the afternoon.

Western Wanderer STaR 29ks

A very warm start this morning. 22 degrees in the inner westie suburb of Drumoyne. Home of the Dirty Reds Rugby Club. Yes it is real.
Start at Drumoyne Rowers car park and then ran through Drumoyne hmmm, Russell Lea, Chiswick, Abbotsford, Wareemba, Canada Bay, Cabarita, and then around Concord Golf Course.

Just before the turn out to Cabarita most of the 6:20 group went short and it was up to Action and myself to uphold the law. When we eventually caught up to the 6:00 group we were clocking 4:10-4:15/ks. A bit too quick for me so I let Action go near Concord Golf course. He's off to London to teach the Poms how to run in April.

We go around the course then run back through Canada Bay, Five Dock, Rodd Pt and back to the start at Drumoyne. I went short at the bay turn.
Total was 28.8ks in 2:14:46. Average pace of 4:40 per klm. Hard work this morning.

Darley Rd 10x210m Hill Reps

Really didn't feel like doing these at all. They must be done though if I ever want to run up a hill in a race again.
10 reps in a bit of humidity with people traffic getting in the way on the hill.

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

Reps about 50-57 up and about 60-65 back down again to recover.

MLR 13ks

Ran along Manly Beach tonight. Plenty of people getting in the way as per normal.
The NE seabreeze was a bit strong at times, up to 15k and gusts up to 25k.

Total was 13.36ks in 1:01:08. Average pace of 4:34/k. A bit short in distance.

Centennial Park 25ks

Slept in this morning missing the Striders STaR again. But I did see a few Striders running around Centennial Park and Anzac Pde as the STaR was doing part of the Sydney Mara course.

Did a couple of laps outside of the park and then a lap on the inside. Still feeling no rythym when I am running at the moment.

Total was 25.57 ks in 2:02:05. Average pace of 4:46 per klm.

Was a cool start to the morning with 16 degrees. Coldest for the month. Made it good to run in.

7k @ MP

Ran along Manly Beach for this. Thought I was doing ok until I turned back into the 20k Southerly blowing. It was hard work on the way back.

Total was 7.06ks in 29:21. Average pace of 4:09 per klm. Oops. A bit quick for marathon pace. Legs felt ok and breathing was pretty good too.

Not running Six Foot Ewen or spectating. Good luck with the race.

MLR 16ks

Ran from work over to Centennial Park and did a lap inside the park before I became too dark. Then ran around the outside of the park before running back to work.
The bats are really getting annoying in the park at dusk these days. Huge numbers.

Nice cool weather but really strong southerly blowing. 20ks an hour.
Total was 16.05ks in 74:38. Average pace of 4:37/k.

No chance of me doing the ACTCCC race Ewen. The State Road 10k is on that weekend at Homebush. Nice flat course.

Darley Rd 10x210m Hill Reps

A bit of a change in the conditions tonight. 26 degrees and 38% humidity with a warm westerly wind blowing. So much better than high humidity. Love the dry heat.

Reps were not too bad. All between 50-55 seconds up. Total session was 20 mins with a 2k warmup and a 2k cool down after finishing.

Centennial Park 23ks

Slept in this morning and consequently missed the Striders STaR at Balmain. The Bungle actually. Anyway I headed over to Centennial Park instead and did a few laps around the outside of the park.
Had a terrible run with temps of 23 degrees and 80% humidity and a 25k breeze blowing as well. Just could not find any rythym at all. Didn't help when the Mardi gra party came out of the Hordern at 7am in their wigs and tight dresses. And that was the blokes. Maybe they all were I can not be sure. Nigel and Bruce did wave at me at one stage.

After suffering badly I finally decided to stop the torture. All up it was 23.25ks in 1:50:23. Average pace of 4:44 per klm. Pretty bad on mostly a flat run with some grass.

I did catch up with Jeff Hunt at one stage for a chat. Only because he stopped for a drink the same time I did.
You need those hill reps for SMH Half JD.

Darley Rd 10x210m Hill reps

Humidity was back again tonight. Hard to run up the hill in it.
Temp was 23 degrees and 80% humidity.

Total time was 20 mins. Did a 1k warmup and a 1k cool down back home.

MLR 14ks

Ran from work over to Centennial Park and did a lap of the running track and then ran up to Moore Park Rd and back down Anzac Pde to work.

All up 13.7ks in 1:04:09. Average pace of 4:40/k. Legs didn't feel that flash today.

If Canberra is on after todays weird post on the CM website then I will do the 50k and then run the Half at Christchurch as I have already booked a flight. Or if I recover from Canberra well I may do the full as it is 2 months after Canberra. Decisions, decisions...

Striders Equaliser 14k

This course is like the 'House of Pain' that the All Blacks inflict on the Wallabies in New Zealand every winter.
Starts at Belrose and you run down into the valley and across a creek of varying depths each year depending on the rainfall. This year it was about 2 feet deep.
Then run up hill to Lindfield and around a few roads before going back down into the bush and back across the creek again.
Then up the damn hill and a short stretch along the road to the finish.

Apparently I was beaten by 3 old farts called Blue Dog, Horrie and Dave! News to me. I've never heard of those hacks. I let them win it was the least I could do for their fragile trail running egos. The horror of being beaten by a road runner. They would have to retire!
But seriously my lack of training came out and the 3 boys just ran off into the distance, but funnily enough I think we all finished within a couple of mins of each other.

Total was 14ks in 1:09:19. About 1:30 outside my PB.
P.S No entry for Christchurch yet Ewen as I was waiting to see what happened at Canberra.

Darley Rd 10x210m Hill Reps

Very tired after last nights fitful sleep from the heat. Struggled to get through the ten tonight.
Much cooler today after the Southerly cam through this morning. Only 22 degrees and 53% humidity with a breeze still blowing.
Did a 2k warmup and a 2k cool down after finishing.

Surf Club, Swim, Board, Run & Flags

The surf was pretty good this morning. A good morning for a surf that is. The water was very warm 23 degrees and pretty flat but with a good swell to surf back in. Legs wouldn't work after the run this morning.
Board was better except two guys went past me near the finish as I was stuck between a set.

The run was good this week as I managed a 2nd. And in the flags a 4th with no injuries.

And then of course a BBQ and beers on the back lawn to finish it off.

Harbourside Hike 26ks

Started at Waverton just near North Sydney and went through North Sydney, Cammeray, Crows Nest, St Leonards, Lane Cove, Riverview, Longueville, Nortwood, Greenwich, Wollstonecraft and back to Waverton.
I ran most of the course with the 6:20am group. Woke up the dead when I had to use the toilet in the St Leonards cemetery.

Ran most of the way from about the 10k mark with Fats as the rest of the group kept taking short cuts. Eventually Tony was too quick for me and he kept going after I slowed around Greenwich Pt.
I missed the last two loops of Berrys Head and Balls Head and finished with 25.75ks on the clock in 2:17:26. Average pace of 5:20 per klm. A bit hilly this run.

MLR 14ks

A good night for a run with pretty low humidity(57%) and a nice 20k Southerly blowing. Ran from work in Alexandria over to Centennial Park and did a couple of laps of the running track and then ran back to work.

All up 14.56ks in 1:03:20. Average pace of 4:20 per klm. Legs felt good tonight.

P.S Gronk the last time I was in Centennial Park was just after Christmas. So no secret training on my part.
Christchurch may need gloves and beanie. I may buy and use if I feel like it. Saw Moey doing training on the park.

Darley Rd 12x210m Hill Reps

Not too bad tonight with the people traffic on the footpath. Although one guy had great delight in stopping every min to watch me run past and then laugh when I went past.
Me thinks he should just get on his bike and pedal away, away...

It was up the hill between 51-56 secs. And down in around 60-65 secs. Total for the session was 24 mins. Plus I did a 1k warmup and a 2k cool down back home.
Humidity has been a lot better this week. Only 22 degrees and 63% humidity.

Mosman Reversed 23ks

Interesting run this morning. Started at Balmoral Beach with a dozen in the 6:20 group including a sub 3hr marathon female from OS, and a pro female ironman who has done 9:20.
Ran through to Chinamans Beach and across the Spit Bridge and around through some bush. I was leading as we entered the bush and encountered a blocked path which I tried to go around only to slip on a rather large wet and mossy and rock and go for a 5m slide down into a tree.
Not a good start to the run. Left some skin back in Clontarf if you see it next time. The group declined to follow me. Chickens!

Across the Bridge again and through Beauty Point, Primrose Park, Cammeray, North Sydney, Cremorne Pt and over to Mosman.
I decided by body wasn't feeling great. Mainly the banged up hip and shoulder and cut the run short, heading back to Balmoral Beach again.

Total was 23ks in 2:00:56. Average pace of 5:25/k. Did I say it was an H4 course and was 96% humidity for most of the run? No, well it was.

MLR 12ks

Is that too short?
My wave! Along Manly beach front dodging tourists, cyclists, rollerbladers, scuba divers, surfers and Palmie boat rowers.
Total was 11.91ks in 55:56. Average pace of 4:41/k. Glad that's over. 25 degrees and 72% humidity but at least there was a good 20k seabreeze blowing.

Darley Rd 10x210m hill reps

Up and down a friggin' hill. Nearly 25 degrees and almost 80% humidity and no breeze.
Please can I have a cold Southerly for just a few days?

Recovery Run 7ks

Ran along the beach front at Manly trying to stick to any grass I could.
Ran in the Nike Frees. Feel a bit tight on my feet still. Very humid and windy tonight.

Total was 6.85ks in 37:06. Average pace of 5:24/k.

Surf Club Swim, Board, Run and Flags

Swim was moved down to Kiddies Corner near the pool. We used the escalator to get out and then surfed back in on the break. I got hit by a wave coming in so ended up fighting against the rip for a long while. Not good after just finishing my run. I'm sure the crowd on the beach was thankful they didn't have to come and save me which was why they clapped.

The board was in the same area but I got hit by a wave going out which didn't help. Coming back in I rolled the board a few times in the big waves. A few bruises after that.

The run was shorter than normal about 700m on hard sand at least. Keith Bateman happened to be passing and stopped to watch. Came 5th getting pipped on the line.

Flags went better and I managed a 3rd.

No BBQ this week as we had a launch at our club of some fund raising.

Palm Beach to Clareville & Back 20ks

Since my surf club decided to change their races to 9am I decided I couldn't make the Striders STaR at Hornsby and get back to Palmie. Lucky for me as I heard it was a raging biathlon with leech infected creeks.
Ran from my surf club in drizzling rain and as I went past the Palmie shops I was joined by Keith Bateman who turned around to run with me for about 1k. I reckon I held him up. Good to talk to Keith.
After that I ran in through Careel Bay, Avalon and onto Clareville. Which if you don't know the area is turn left after you come out of Bilgola Bends and keep going West until you hit Pittwater about 3ks away.
The rain at this point got downpourish. No such word but hey my blog. Slogged it back to Palmie being nearly taken out by a few cars. Narrow roads and a big surf men Leroy the Masochist and his mates were all out at Palmie this morning.

Total was 20.23ks in 1:36:41. Average pace of 4:46/k. Not bad on a hilly and wet morning.

Darley Rd 10x210m Hill reps

Tough conditions to run in. Still 25 degrees and 80% humidity. And that was at 7:30pm.

About 45-55 seconds up the hill with about 55-65 seconds recovery back down. Only had time for ten.