10k @ Race Pace

22 degrees and 66% humidity with a 10k easterly breeze blowing. It certainly felt more humid than that tonight.

The 10k at Race Pace is the Hobart Half as I've decided not to do the Full due to complete lack of training on my part.

10ks in 39:58. Along Manly Ocean front with all the tourists getting in the way.

Centennial Park 21ks

There was a slight break in the rain this morning. It rained from 7am till 10am and then was just lightly raining for the next 2 hours, but still windy.

Ran from Alexandria across to Centennial Park and did a couple of big laps of the park sort of. In effect it was run up Anzac Pde turn right at Moore Park Rd, turn right at Oxford St, turn right at York Rd, turn right at Darley Rd and then turn right at Alison Rd, turn right at Anzac Pde and then do another lap. Then I ran back to work.

So I wasn't exactly in the park, just running around the outside just looking at how no-one was cycling or running in the rain.
It was 20 degrees and 96% humidity.
Total was 21.22ks in 1:43:48. Average pace of 4:53/k. Ok in the rain and wind this morning.
Lucky my office has showers.

Surf Club:Swim,Board,Run & Flags

After the mornings run I headed for my surf club to do some events. Swim was like the inside of a washing machine, without the hot water and soap.
Board was ok as I came in 4th I think. Although it probably wasn't a good idea to outsprint the handicapper up the beach.
The run was much better coming in 2nd.
And the flags was a shocker as I had my shoulder crunched when someone landed on me diving for a flag that I was going for. Shoulder still hurts.

Then BBQ and beers. Always the best part.

Mosman Reversed STaR 24ks

A self supported Striders run this morning. Unfortunately for me I arrived and no-one had decided to run at 6:20am. Slack Bastards the lot of them.
So off I go on my own chasing the 6:10 and 6:00 groups which I did see at different stages during the run.

Run starts at Balmoral Beach and then goes to Chinamans beach, across the Spit Bridge around Clontarf and back across the Spit Bridge. Then through Beauty Point, Primrose Park and Cammeray before going towards North Sydney.
Then I ran through Neutral Bay, Cremorne Pt and down to Mosman Wharf. From there I decided I had done enough solo running and ran up the hill from the Wharf back to Mosman Shops and back down to Balmoral Beach again.

Where I did catch up with a few of the early starters, one of whom had brought us bananas and drinks. Thanks Pete.
Total was 24ks in 1:58:10. Average pace of 4:55/k. The run was H5 on the Striders hill scale and had plenty of bush running in it as well. Although I did miss about 5ks at the end.

Striders Christmas STaR 20ks

Missed the start at 6:20am as I was caught at work early.
The run started from Haberfield at UTS Rowers and went across to the Iron Cove Bridge and then over to Drumoyne, Chiswick, Abbotsford, Canada Bay, Five Dock, Rodd Point and back to the Rowers.
Didn't catch the 6:20 group as they left about half an hour before me and apparently were doing 4 min ks at one stage lead by CT. Naughty boy!

Arrived back only to have the STaR host packed up but lucky the Rowers gave me some soft drinks to quench the thirst.
After the run the Striders had their Christmas Awards brunch. Bacon and eggs and all that prize giving.

Total was 20.3ks in 1:36:58. Average pace of 4:46 per klm.

Still running Ewen, just had a bad throat infection and then was busy at work the last week.

Surf Club Swim, Board, Run and Flags

After this mornings STaR I headed to my surf club.
Found the tide was high and the surf very rough.
Interesting swim out as we copped a pounding from the surf trying to get out to the buoys. The swim in wasn't much better as the big surf had a nasty shore break.

Board paddle was ok as we got out in a bit of a lull in the swell and came back in with the surf again.
The run was hard going on the soft sand. The flags I did ok coming 5th I think. Hard work when I don't sprint that well.

Beers and BBQ and bad sunburn finished off the Sunday.

Ten Bridges Classic STaR 25k

About a dozen on the Striders 6:20am group this morning with Action and Luke Skyrunner joing us at the start half way through there own run.
We started at Longueville and ran through Greenwich, Wollstonecraft, Waverton, Mcmahons Point, Milsons Point, CBD, Darling Harbour, Pyrmont, Balmain, Drumoyne, Hunters Hill, Linley Point, Riverview and back to the start.

The group splinter a bit with some running ahead and the three of us Jo Cowan, Darren Moyle and myself going short. Although it was still fairly long at 25ks.
The run goes over the Harbour bridge, Anzac Bridge, Iron Cove and Gladesville to name a few.

Total was 25.5ks in 2:15:22. Average pace of 5:18/k. Can you tell I've had a cold since my last run? Plus it was a touch hilly being H3 and 1k of bush to finish off.

ES Marks 4x1k Reps + 2x200m

Did a 2k warmup before starting. Not that I felt like doing it as it was humid.

Reps were 3:29, 3:30, 3:28, 3:33. All done with a 90 sec walk recovery. Bit hard to run fast with the strong sea breeze blowing.

Then did 2x200m reps. 31.55 and 32.10.

Did a 2k cool down to finish.

Fairy Bower, North Head and Freshie 15ks

Ran from Fairy Bower up the hill to North Head and did the loop. Ran back down to the beach and ran along up to Freshwater shops and back home.

All up 15.03ks in 1:16.11. Average pace of 5:04 per klm.

Very windy with the north Easter blowing.

Darley Rd 12x210m Hill Reps

Very humid tonight made it tough going up and down the hill.
Plus the human traffic seemed to get in the way a lot more as well.

Did 12 reps of the hill with a recovery back down totalling 24 mins.

Surf Club Swim, Board, Run & Flags

Slept in this morning so no training with the Striders at all. Headed to my surf club instead to do some events.
Long swim as the tide was high at the time. Board paddle was good as I cam in 5th. The run was a bit heavy as there was no hard sand to run on with the tide up. Ended up 3rd in that.
As for the flags I think about 8th.

Then the obligatory BBQ and beers and sunburn. Ah a good Sunday.

NSW 3000M Track Titles

Very hot out at Homebush at 6pm when we had to run the G race. Yes they got to 7 male races.
Settled in 18 out of 22 after the first 200m, the split start cones got in the way.

Went through 1k in 3:32 and 2k in 7:15(3:43/k) to finish in 10:54.06(3:39/k).

Better than what I expected but a fair way off the PB.

Easy Tiger ran better than Tiger Woods played golf today, running 9:12 to win his race as well.

Gregson won the A race in 8:00.

Fairy Bower to the Duke and back 12k

Temp 21 degrees and 76% humidity.
Ran from Fairy Bower to the Dukes statue and back. Duke Kahanamoku surfs a wave outside of the Harbord Diggers RSL club above Freshwater beach.

Total was 12.39ks in 1:02.29. Average pace of 4:54/k. A few hills in this run doesn't help the pace at times.

ES Marks 3x1k Reps

Did a 2k warmup and then a few strides before starting. Very windy tonight around the track.

Reps were 3:32, 3:35, 3:24. All done with a 2min walk recovery.

Did a 2k cool down after finishing. Not sure how I managed the faster last rep.

Beachfront 12k

Pretty windy tonight with the Nor' Easter over 10ks an hour. Not fun running into it, but running with it was fast.
At least it wasn't as humid as Sunday. 20 degrees and 70% humidity when I started.

Total was 11.85ks in 54:42. Average pace of 4:36/k.

Edgecliff Excursion STaR 28ks

The former Vaucluse Variation STaR that moved from Vaucluse and then Rose Bay to now start at Edgecliff instead.
Basically we run through Edgecliff, Woollahra, Bondi, Waverley, Bronte, Glamarama passing the Sculpture by the sea exhibition along the coastal walk. It was packed with people very early this morning.
Then Bondi Beach, North Bondi, Dover Heaights, Rose Bay North, Diamond Bay, Watsons Bay turning at HMAS Watson to go back through Vaucluse, Rose Bay, Double Bay and back to Edgecliff to the finish.

Only two of us did the full course. CR Sloth and myself.
Total was 28.6ks with a dirty uphill finish in 2:26.20. Average pace of 5:06 per klm. Must have been all those stairs in this course plus the Hills.
Temp was 19 degrees and 84% humidity for most of the run. Spring in Sydney.

2k Time Trial

I was chasing Tiger figuratively speaking but his PB is just too fast for me being 5:57.

I ran around the Bay Run to do this. Didn't help that it was raining and a strong southerly was blowing. Did a 2k warmup before starting.

1k in 3:35 and 2k 3:27 equals a 7:02. Much better than I have been running of late. Maybe I can hold on for another k at that pace next week for a PB. Not likely.

Did a 2k cool down back to the car.

Manly Beachfront 12k

A lot cooler than yesterday. With temps of 19 degrees but with 74% humidity and a 20k seabreeze blowing.
Total was 11.85ks in 57:59. Average pace of 4:53/k. Very slack. Anyway I was just cruising along tonight.

Darley Rd 10x210m hill reps

When I started the temp was 34.7 degrees. When I finished it was 33.1 degrees. Lucky it was getting dark and I was only running up and down a hill.

Reps were between 50-55 secs with recovery between 60-65 seconds back down.

Beachfront 12k

21 degrees and 80% humidity. Not nice to run in tonight. Lucky I had a bit of a breeze at times.
Ran along Manly beachfront. The crowds of people are getting worse as the twilight is getting later.

Total was 11.85ks in 55:02. Average pace of 4:38 per klm.