MLR 14ks

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

Trailwalker Toetwinkler STaR 28ks

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

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

MLR 14ks

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

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

Mini-Mos 10k- 39:47

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

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

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

MLR 14ks

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

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

Epping Fun Run 8k

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

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

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

MLR 15ks

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

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

ES Marks Track 5x1k Reps

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

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

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

Buffalo Creek STaR 31ks

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

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

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

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

State 10k Olympic Park - 38:06

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

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

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

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

ES Marks Track 5x1k Reps + 1x400m Rep

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

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

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

Western Wanderer STaR 29ks

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

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

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

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

Aths NSW Cross Country Relays 4k

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

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

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

City 2 Surf times are changing

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

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

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

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

MLR 15ks

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

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

Manly Fun Run 10.62ks

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

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

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

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

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

RB Harriers Yarra Bay Road Race 5.5k - 3rd

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

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

MLR 15ks

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

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

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

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

SMH Half Marathon - 85:02

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

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

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

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

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

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

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

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

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

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

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