Easy 8ks

Around Centennial Park dodging angry birds and low flying bats as I ran. Ran a bit on the grass tonight. Nice and cool and no rain. All good!

Total was 8.7ks in 39:47. Average pace of 4:34 per klm.

I felt fatter and slower. Funny how these things turnout.

Easy 11k

Ran around Centennial Park and down to fox studios and back. Cool and windy and missed the rain that came through about half an hour after I finished.

Ran 10.8ks in 51:06. Average pace of 4:43 per klm.

MLR 15ks

Ran around Centennial Park. Nice and cool and pretty windy.
15ks in 71:54. Average pace of 4:47 per klm.

Actually Ewen I was running slow enough during the 10k so Blue Dog could get one win for the year over. Made me run real slow too. Seriously I wasn't going hard due to the hamstring feeling sore and me not wanting to do any more damage to it.

Have not run since Saturday as sometime last week I strained my hamstring. I think possibly last Sunday and it is still sore when I run. I still have no intention of running Canberra as I just don't have the klms up that I want to tackle a Marathon. Wish I did, but the real goal is getting a sub 3hr and then running Boston next year.

I couldn't use any of Blue Dog's old singlets as I heard he knitted a quilt out of them. He needs the quilt to cover himself up in the kennel.

Striders 10k Lane Cove

22 degrees and 80% humidity and the smell of bushfire smoke in the air. 43:59 for me. Ran as expected in my opinion.

I now feel I'm not ready for a Marathon in Canberra. Won't do the distance justice so I'm better off training through until Sydney when I can have a faster go at the race.
I've been tossing up since December about whether I should do Canberra as I'm not fit enough to race at the speed that I want to do due to the injury last year.

Might try to have myself fit enough to run fast at the state 10k road titles in May, and then onto SMH Half.

14x30 seconds on, 30 seconds off

Did a 2k warmup before starting then ran the circuit in Centennial Park.
It was hell in the wind this evening. Could not find any rythym at all.

Ran the 3.7ks in 14:35. Average pace of 3:56 per klm. Not very fast with the wind. Plus I was doing on and off, so expected. Did a 2k cooldown after finishing.

Can't work out why my 5ks are so bad Ewen. I do 3:30/k for 3k but just can't get a decent time for 5k.

2009 Goals

How slack that I have not listed any goals for the year. Surely I need to put down something for Blue Dogs mum to laugh at.
So these are in no particular order except distance and really don't have a purpose in some cases, just a feeling of what I would like to do depending on injuries.

3000m sub 10 mins. Might have to wait until the end of the year to have a go at this one.
5k sub 18 mins. I know I really should run this better than I do.
10k 36:21. Strange time? In June 2004 I did my 1st 10k race at Striders lane cove in 46:21.slug!
Half Marathon 82 mins. Have not run a good one for over 2 years now.
Marathon 2:55.59. Rumoured time that I need to be in the first corral at Boston next year.

Some soft and some hard goals. Plenty to work hard for.

MR Reps 5x1.2k

Who knows what the MR means? Mug runner most likely. Actually a couple of roads near Centennial Park I used to do some reps on as they don't have too much traffic usually.

Reps went 4:31, 4:24, 4:38, 4:28, 4:30. All done with 2 min walk recoveries.

Did a 2k warmup and a 2k cooldown after finishing. 23 degrees and 80% humidity made the session very uncomfortable.

Don't weigh myself a lot Clairie. Just happened to do it after the run on Sunday.

Centennial Park 8ks

Didn't push hard tonight as the legs didn't feel too good. Did a couple of laps of Centennial Park. Yet again very windy and humid.

Total was 8ks in 39:21. Average pace of 4:55 per klm.

Centennial Park 29ks

Good news! The run was so hot today that I'm lead to believe by the dodgy scales that I lost a kg. So much for weighing yourself before you drink anything after a long run.

Had to run in the afternoon today unfotunately.
Temp was 27 degrees and 64% humidity when I started and still 25 degrees and 75% humidity when I finished.
Did a few different loops around Centennial Park trying to avoid the sun until some late cloud blew over and saved from the sunburn.

Total was 28.8ks in 2:16.19. Average pace of 4:44 per klm. Getting there. Might crack 30ks sometime.

Centennial Park 11ks

25 degrees, 70% humidity and 25k winds, made for an unpleasant run tonight. Very hard to maintain pace.
Ran around part of Centennial Park and down to Fox Studios and back.

All up 11ks in 47:01. Average of 4:16 per klm. I thought I was running slower than that.

MLR 16ks

Did a few laps around Centennial Park inside and out tonight. Heaps of people getting in the way inside the park. Keep left you idiots it isn't hard!

Ran 16.5ks in 1:15.15. Average pace of 4:33 per klm. Much better than 2 weeks ago.

Menai Fun Run 8k

Variously advertised as 8k, when in the past it was 8.2k. Apparently the section of start in the carpark with a narrow right hand turn was taken out due to safety. Sounds feasible as our start was on a straight stretch of road.
The course was described by Nando and John Dawlings as hilly. I tend to agree after running this morning.

We had the usual fun run start. The all too common primary school kid 100m sprint and then stop in the middle of the crowd coming at them. Ah well, they will learn. Had no aspirations for this run other than to enjoy myself on the hills. I don't know about the uphills being enjoyable, but with my weight I was a killer on the downhills. Got to be fast somewhere.

Managed to get around the course in 36:39 and come 47th I think from the number they gave me. It was a great morning on Australia Day but humid as hell. 72% I think was the number.

Centennial Park 25ks

Glad I didn't have to run long on Saturday. Surely the chocolate inside me would have melted. Lucky today was a nice 23 degrees with a cool southerly blowing.
Did a few different loops around Centennial Park with some parts of the run on the grass. Wasn't feeling the best today but the run had to be done anyway.

Total was 25.6ks in 2:03.50. Average pace of 4:50 per klm.

NSW 5000m track titles

A very hot and windy homebush track greeted us tonight. They had so many males enter (75) that they added a 4th race which I ended up in. Ie- the slowest race.
I didn't have any expectations for the race at all. A good way to run sometimes. No pressure, no PB's to chase. Just run!

Settled into my state 3k race position of last. Hopefully I'll catch someone eventually. The seeding was a bit dodgy or maybe the filling in of recent form as Luke Sky Runner belted past me at the 2k mark heading for a 16:41 PB. Think he should have been in the 3rd race.

Mouth was very dry from the 2k mark onwards and everytime we headed down the back straight we were met by a strong headwind. The wind seemed to disappear by the time the 2nd race was run. I did manage to haul in EJ who was 2nd last by the 2nd last lap.

I rounded the bell at 18:57 and put on my Kenny Bekele sprint to finish in 20:21. A masterful performance if I do say so myself. I'm glad that finished I ran out of fingers counting to 12 and a half laps.

A great run by Tom H on the night with a 30 second PB. Would have run 15:30 if not for the wind and heat.

Easy 10k

Didn't run yesterday as I had a late meeting.
Did an easy run around Centennial Park. Very windy tonight and still warm even with the sun almost down.

Ran 10.2ks in 49:02. Average pace of 4:48 per klm.

P.S Dave Criniti currently has the fastest Marathon time by an aussie for 2009. Go Uncle!

MARATHON
2:29.55.0 David Criniti N 120678 1 Hobart 4-Jan

Centennial Park 20k

Wasn't moving too well after getting sunburnt this morning. Legs didn't want to go fast at all and the singlet was really itching on the sunburn.
Ran 20.1ks in 1:37.09. Average pace of 4:50 per klm.
Have the State 5000m on Thursday so didn't need to do as much today.

Jack Carter Cup 2009

An event I had to do this morning at my Surf Club. 4th year in a row that the team I was in has won. Will post more later. Sunburnt! and now I have to go for a run. Ok, better fill in the gaps. A cool morning. My team involved a swimmer, a ski paddler, a runner(me) and a board paddler.

The team is quite rightfully stacked but I'm the youngest at 42 so we do give up a lot to any other young teams. The swimmer came out first and passed to the ski paddler who has the longest leg and remained first.
I was next and my huge part of the team was a total 8 mins and 36 seconds. Possibly about 2ks on the soft and hard sand. Really a sprint. Then onto the board paddler who took us home for the win for the 4th year in a row.
The ski paddler, who is 54 said he had to retire after next years event. Soft I reckon.

The prize was a pair of ray-ban sun glasses. Well they did say ray-ban. Probably back of a truck. But they look good.

Sydney Summer Twilight 5k

Walked over to Centennial Park to have a run with a few CR's. Reading the thread it looked like about 20 may turnup. I think it was more like 50 doing either the 5 or 10k.
Decided before the race to run it as a Marathon Pace 5k which meant running 21 mins for the 5k. I had Colin for company for most of the 1st k before his wine drinking kicked in and he pulled away from me.

Near the showjump grounds I heard a familiar sound behind, trying to disguise himself. He tried for 2ks to not clear his throat which gives him away. But he forgets I know what sound his feet make when he hits the tar so I didn't have to look around. It was the Red headed flat top wearing Ultra Blue Dog!

Apparently I was putting in a few Kenyan surges to try and drop the Dog. News to me, I was just pacing myself. Eventually the little blighter ran down hill past me just before the finish. I saw him punch the sky in enjoyment as he took off for the next 5k.

I casually glided in on pace at 21:02. Gee pacing plans work somedays. Very gusty all the way through the run.
Thanks to Colin for the waterbags, should come in good use on Sunday. Great to see so many CR's as well that I havn't seen for a few months.
Good hear Kanser went well at Dubai chasing Haile!

Anzac 430's

Pity it wasn't 430 Anzac biscuits I had to eat. Just 430m reps. No track just a run along Anzac Pde on the grass. Ran uphill with the Southerly and downhill into the Southerly.
Hard work back into the wind even if it was a little downhill. I managed to knock out 10 reps in total. Not real fast on the grass and wind.
Plus the Google maps seemed to measure it longer than I thought it was, or maybe I'm running faster.
Did a 2k warmup and a 2k cooldown afterwards. Reps ranged between 75-85 seconds with a 60 second recovery.

MLR 16ks

27 degrees and 35k winds with gusts up to 50ks tonight. I really did not feel like running at all.
Ran around and around and around inside and out of Centennial Park just for fun. Lots to look at tonight.

Total was 16ks in 76:00. Average pace of 4:45 per klm. A bit slow. The legs took awhile to warmup from yesterdays session.

Maybe Dr JH's wife is fast Ewen? Good to see an article about Eagle in this months Runners World. Hopefully I'll hold together to celebrate his 100th at Canberra Marathon.

Easy 12k

Yes Ewen it is all easy. Yeah right! I suck , to borrow a Mister G line.

I'm using the Vat_Man theory handed to me by 26 miles early last year.
That is, no really slow stuff as it doesn't help me run fast. Also as Dr Jamie Harrison says "Your legs rest for 8 hours every night". Fair comment I reckon.

Did a couple of laps of the running track in Centennial Park and then down to Fox Studios and back. Very windy and humid tonight. 28k wind and 71% humidity.
Total was 12.4ks in 54:02. Average pace of 4:21 per klm.

Centennial Park 8ks

The legs were not feeling too good tonight. Hamstrings were feeling a touch stretched you would say. Anyway I ran down to Fox Studios and back, so boring I know.
Total was 8.2ks in 38:20. Average pace of 4:40 per klm. I even had rain fall on me. Don't think much touched the ground though.

The grass is good Ewen and I don't worry too much about speed on it. It feels nice to run on.

2 Hours around Centennial

Had to run late in the afternoon as I needed to do some work this morning.
It was only 23 degrees but 60% humidity and a strong North Easter blowing.
Body just didn't feel that good today about running at all.

Total was 25.5ks in 2:01.04. Average pace of 4:44 per klm.

Ran about a quarter of the run on the grass as well which was a bit slower but easier on the legs.

Tempo Run

I am lead to believe that a tempo run is supposed to be about 10 secs a k over your 10k race pace. Can't remember whose theory this was or is.
My last 10k was a PB but that was in March last year. And that was at 3:46 per klm pace.
With that in mind I set out to do a tempo run at 3:56 per k pace.

Did a 10 min warmup and a 20 min cool down after finishing.

Ran 2.5k in 9:44. Average pace of 3:53 per klm. Close enough.

Centennial Park 10ks

Nice conditions tonight. Happy the humdity is staying away for awhile. The breeze was nice and cool as well.
Around Centennial Park again.
10.1ks in 45:50. Average pace of 4:32 per klm. I'm getting used to this pace. Maybe there is some truth in the body adapting to runs all at the one pace. Just need it to hang together for the 30k runs for Canberra.
Throw in a few MP runs and I'm there.

5klm @ MP

Very pleasant conditions compared to last night. 18 degrees and light misty rain falling. No chance of dehydration today.
Ran up to Fox Studios and back after doing a 1k warmup. Started a bit too fast, but in then end finished close to what I wanted.
Did the 5k in 20:50 when I was aiming for 21:00.
Still need practice on my pacing.

Hot and very Hot

Inspite of the late afternoon/evening cloud cover it was still 33 degrees when I went out for a run. I was so dehydrated I thought I did one more lap of Centennial Park than I actually did do.

Lucky the park has plenty of bubblers to drink from or I would have melted into a brown chocolate mess. Wouldn't be a good look in a yellow packet.

Total was 13.4ks in 62:27. Average pace of 4:39 per klm. Nice in the heat.

I was just trying to give Blue Dog hope that he could beat me at the Equaliser this year.
Ewen that plan went out the window with the lack of training for most of 2008.
Good to have you back running Clairie. See you at Canberra?

Did see Damien Tancred and Dave Byrne running in the park tonight.

Beyond the Black Stump Fatass 33ks

I was all camelbakked up with 4 hrs sleep as we embarked on a bloody great bush run at 6am.
Joined Spud and Rod the Hornet plus a few others to start early at 6am to avoid the heat of the day.
A great fog kept us well hidden as we ran along the trail down to the ferry. Too much chatting between the 3 of us as we hit the ferry after 58mins. Usually would be around 50mins. Just before reaching the ferry I sprained my ankle which lead to a very painful rest of the run.
We got to the ferry on time so we didn't have to wait which was a good bonus. Up the hill on the other side with the 3 of us staying together enjoying the run and the aerly cool temps.

Onto the trail and past the locked gate and down the road to the castle. I resprained my ankle along here so had to go a bit slower letting Rod and Spud go ahead.
On the way back from the castle the first of the 7am starters flew past the opposite way. I still probably had about 40mins lead on him.
I stopped for a drink at Jan's great drink stop. Love the cold can of coke and a few jelly babies.
Downhill to the ferry trying to chase Rod and Spud.

Reached the ferry and the ferryman said they were on the one before me so I was about 7mins behind them. I decided my foot didn't need twisting on a loose rock again so I took the road on the way back.
Very steep and hot on the black top. I met Rod and Spud just before the finish on the road.

Finished in 3:45.05. Probably about 32ks as the road back is a bit shorter than the bush.
My longest run since March when I was training for Canberra Marathon.
Great to get out in the bush for a run especially to start the New Year.
Hope everyone had a great New Year.

Hill Reps 20x200m

Much better. No drunk race goers to get in my way. Conditions were still crap. 23 degrees and 76% humidity with the sun still out. Melting away again.

Up and down the hill with a 2 min turnaround per rep. About 45-50 seconds was up per rep.

Just to be boring

Around Centennial Park tonight for another 10ks. Pretty windy but much better than yesterdays hot temp. Only 21 degrees and a nice cool Southerly blowing. Legs felt pretty sore and took a few ks to warm up.
Total was 10.1ks in 46:59. Average pace of 4:39 per klm.

Running Puddle 27ks

Slept in this morning so missed the Quarry Rd trail run. Headed out about 4pm for a run. Temp was still 26 degrees, humidity was 64% and there was a 20k North Easter blowing. Felt very hot without the shade, so much that I was melting away. The puddles tended to form if I stopped for a drink.
Marathon training is hard and boring but it does tend to prevent a DNF.

Ran around Centennial Park, Moore Park, SFS, SCG and Fox Studios doing a few different loops to make the klms up.

Total was 27.04ks in 2:03.55. Average pace of 4:34 per klm.

Hill Reps 12x200m

24 degrees still with the humidity a high 80% even at 7:30 at night. Did the reps just near my house.
Stopped at 12 as the drunks from the Boxing Day horse races finally gave me the shits getting in the way all the time.
Reps going up were done between 45-51 seconds. Turnaround was 2 minutes for each rep with the recovery.

Christmas around the Bay Run 14ks

Met a bunch of Cool Runners at the ungodly hour of 5:30am this morning. A nice gentle run around the bay in our reindeer antlers and santa hats. One of us was wearing a Mrs Klaus dress without the boots.
Two laps of the bay for me. So 14ks in 1:15.22. Average pace of 5:23 per klm. Very chattable pace that.

Easy Tiger did do his hot lap with Liam Ridings. That was at sub 3:30 k pace.

Merry Christmas everyone.

MLR 15ks

Twas the night before.... That's enough Christmas for one post.

Felt stuffed today but still went out for a run. Ran around Centennial Park inside and out and around the SCG and SFS and back home.
Total was 15.2ks in 1:15.09. Average pace of 4:56 per klm.

Merry Christmas everyone. Run safe!

Raining Bats

It was raining, the cricket was on the SCG and the bats were landing in the fig trees. Enough explaining.
Ran around Centennial Park, the SCG, SFS and back home again.
Total was 10.7ks in 50:23. Average pace of 4:42 per klm.

Centennial Park 12ks

First run since Tuesday last week as I have had a cold since then. Really strong sea breeze blowing tonight. 30-40 knots I would guess.
Ran around Centennial Park and then up around the SFS and SCG and back home again.

All up 12.81 ks in 59:42. Average pace of 4:39 per klm.
It is getting easier to run at this pace.

Problem Child

My inner child refused to run fast tonight. Tried to wake it up but it wouldn't budge. Settled for a few laps around the inside and outside of Centennial Park. Heaps of people about, including the Sweat squad finishing training. CT was looking fit Tom.

Total was 15ks in 1:09.31. Average pace of 4:38 per klm. After writing the bit above it appears I was running faster than I thought.

What recovery run?

Who said recovery run? Apparently when you sleep your legs recover. So the theory goes anyway. Well mine certainly hurt when I started running tonight.
Ran up around the SCG, SFS, and Fox Studios and then back home. Plenty of sunlight still left with the daylight saving.

Total was 10.5ks in 49:04. Average pace of 4:40 per klm.

Striders Christmas Run 20.5ks

The Sydney Striders Christmas Brunch Run was on this morning. Ran with the 6:10am group as I thought the pace might be ok for me to keep up with.
The run starts at Lilyfield and then goes through Drumoyne, Chiswick, Abbotsford, Canada Bay, Five Dock and back to Lilyfield.
Course is an H1 with no bush at all. So mostly flat on the Striders hill scale.
Total was 20.5ks in 1:40.52. Average pace of 4:55 per klm. It was good to run in a group again.

Then we had brunch and awards at UTS Rowers at Haberfield just across the canal from the start.

MLR 11KS

Not really long enough to be called a long run. Didn't have enough time to run tonight, too busy at work.
Ran up Anzac Pde and around the SFS, SCG and back home. Total was 11ks in 50:36. Average pace of 4:36 per klm.

I would end up as 3:02 if I ran 4:18 ks Ewen. Three over 3 hrs is enough for me. I might get some pace back eventually Tom, thanks mate.

5K @ MP

Lovely misty rain was falling tonight while I ran. Well that was how it became after the heavy rain passed through. Legs were feeling great after the hill reps last night. Maybe I should have done another rep?

Did a 1k warmup and then did 5k in 20:22. Average pace of 4:04 per klm.
A bit quicker than I wanted to do. Was thinking more of 21 mins for the 5k.
Did a 1k cooldown after finishing.
I need some practice at my pacing.

Resembles a Run

Due to a few pressures at work since Thursday I have not been able to get out and run. Feet certainly didn't feel to flash at the start of this run.
Ran around a few streets in Randwick and then into Centennial Park and did a lap in there. Then ran out and ran up around the SFS and SCG and back home again.

Total was 14ks in 1:07:15. Average pace of 4:48 per klm.

Six Foot begins tomorrow.

Centennial Park 13ks

Supposed to be a windy southerly blowing keeping the temp down. It was 20 degrees but with 70% humidity in case you didn't feel the wind.
Did the same course as Tuesday with a couple of laps inside the park and then down to Fox Studios and back.

Total was 13.5ks in 61:55. Average pace of 4:35 per klm.

Hill Reps 20x200m

Lucky the Southerly arrived before I started these as I felt like I was going to melt away. Hey maybe I can melt my way back to fitness like the jockeys. Maybe not!

Up in about 50-55 seconds and recovery back down in a minute. They hurt.

Ewen Fox Studios is the old RAS showground area near the SCG.

Hot and Easy 13k

Still 30 degrees when I went out for a run tonight. Thankfully half way through the Southerly arrived to cool things down a bit. Dropped to 20 degrees in the hour I was out.
Did a couple of laps inside the park then ran up to Fox Studios and back.

All up 13.5ks in 62:26. Average pace of 4:37 per klm. Have not been able to run since wednesday due to being too busy at work.

Easy 11k

Ran up to Fox Studios and back with a few loops and around different streets enroute to make up the klms. Still pretty windy at the moment but not cold.

Total was 11.15ks in 50:56. Average pace of 4:34 per klm. Felt pretty easy to me.

I thought that was you Gronk setting a blistering pace that the dog had trouble keeping up. Ewen I wear singlet and shorts in winter, body gets too hot. I think I was born to be a nudist.

Recovery Run 9ks

A nice run around Centennial Park on the grass. Plenty of people about enjoying the light and no rain.
Total 9ks in 46:56. Average pace of 5:12 per klm.

Centennial Park 20ks

Generally feeling really tired this morning so waited until later in the day when I was motivated to run.
I started out about 5pm and was greeted with showers, a cold wind and beautiful women running around Centennial Park. Just what I like about running on my own.

Total was 20.8ks in 1:37.39. Average pace of 4:41 per klm.

MLR 12ks

A lovely run around Centennial Park in the wind and humidity. The lights of the SCG were blazing for miles around. Made it easy to see in the dark.

Total was 12.7ks in 1:01.46. Average pace of 4:51 per klm.

Easy 8k

A nice lap of Centennial Park tonight. All on the grass. Getting a bit dark when I ran so some tree root hopping was needed to avoid a fall.
Total was 8ks in 41:00. Average pace of 5:07 per klm.

Worlds shortest long run 15ks

Jammed between work in the morning and early parents dinner I didn't have much time for a run. Managed to avoid any showers that were floating around the Eastern Suburbs. Very windy though with the Southerly blowing.

Ran around Centennial Park, Moore Park, SFS, SCG and Fox Studios and back home again. Managed to avoid flag waving Aussies and Fijians heading to the SFS for the RLWC Semi.

Total was 15ks in 1:09.37. Average pace of 4:38 per klm. Must have been a tail wind all the way. Yeah sure!

MLR 15ks

Ran up to watch the JP Morgan Challenge Run around Centennial Park tonight. Saw it with about 2ks to go of the 5.6k. Can't recall who was leading, bit hard to tell as I'm used to seeing club singlets but they run in corporate. Did see Tom31 leading Kanser at that stage though.

After watching for about 20 minutes I went off for a run around the outside of Centennial Park, Moore Park, the SFS, SCG and Fox. And then back home.
Really windy and humid tonight.

Total was 15.5ks in 1:13.46. Average pace of 4:45 per klm.

State 3000m Titles=PW

Fronted up at at the Homebush warmup track which has a good atmosphere as the crowd is close to the track.
My race was to be 6:50pm. Found out I was in the E race at 8pm with an F race before me.
I found out too late to change myself back to the F race. They took my PB which I am not inform to run at the moment.

Settled well at the back and ran around the track for 7 and half laps. Was this a race? Went through the 1st k in 3:45 and I thought I was trying to run slower. Managed to hold off the front runners until my 2.2ks and then get lapped. But only once and not by everyone.

Missed the 2k split. And finished in 11:43. A PW. Yeehah!

Stayed to watch the other races which just get faster and faster. Awesome to watch. Met a friend of Ewen's as well. Said Ewen ran 12:43 in Canberra tonight. I thought you were running faster?

P.S An apparently out of form TOM31 ran 8:51.06 doing a 2 sec PB. Well done mate.

Easy 8ks

Still a warm 25 degrees as I headed out for a run. In light of the 3000m on Saturday night I just went for an easy run around Centennial Park.
Total was 8ks in 37:24. Average pace of 4:40 per klm.

Timbrell Park 8x400m reps

A bit windy down at the bay with a strong South Westerly blowing. Ran these reps from the CR6 mark back to the 1k mark in the park.
Ran into Horrie during my first rep. He was checking out the flat bay before he has to run up and down hills at GNW on the weekend. Good luck mate.

Reps were 75, 81, 81, 83, 82, 82, 80, 81. Did a 2min Jog recovery between each rep.
Always a dodgy first rep, and I was trying to be consistent.

Easy Monday

Nice and windy with the southerly starting to blow through tonight. Made for a lot better running than being humid.
Ran around Centennial Park and the SCG, SFS, FOX and back home again.

Ran 15ks in 1:11.22. Average pace of 4:45 per klm.

Narrabeen Track 1500m

After missing the Striders race this morning I headed up to the Academy of Sport at Narrabeen to run the 1500m they had on there. The track is surrounded by bushland and was quite springy to run on. Not as good as Homebush or Blacktown though.

This was a test to see how slow I could run since I haven't done a lot of training at all really lately. We had 20 males in our race raning from U17 to 35+. I think 9 of us were 40 and over.

I didn't take any splits at all. When you run this slow I don't really care what split I've done. Was 2nd last for most of the race. And shame of shames I was lapped by 3 runners in a 1500m race. I now have to run faster or just retire.

I managed to pass one runner during the last lap to finish in a PW of 5:41.18. Since my history of 1500m races is a huge three, with one being a relay I don't have much to work with.
Still managed to run 3:47 per klm, so I guess that is one good thing out of the race. I did a 2k warmup before the race and a 2k cooldown after.

So that is my warmup for a shellacking next week at the 3000m at Homebush. I'll be lucky to break 12 mins I reckon.

MLR 13ks

Ewen, you just have to run faster!
Ran around Centennial Park, Moore Park, SFS,SCG,FOX and the horse yards and back home. Pretty humid after the rain and cloud lifted, and heaps of water on the ground.

Total was 13.5ks in 1:05.03. Average pace 4:49 per klm. I thought I ran slower yesterday.

Easy 10k

Windy and humid around Centennial Park tonight. Tried to avoid the bats coming into feed, plus one low flying Owl out early. It was huge.
Legs were really sore for some reason, maybe I need to run more.

Total was 10.2ks in 46:33. Average pace of 4:33 per klm.

Recovery 7ks

Just a nice lap around Centennial Park. 26 degrees and really windy.
Stayed on the grass for most of the run.

7.5ks in 42:35. Average pace of 5:40 per klm.

Who are you? I'm Batman

Saw Batman in full getup at a kids party in Centennial Park this morning. Had the cape and mask on, but no batmobile.

Did a run around Moore Park, Centennial Park, SFS, SCG and Fox Studios and then finished with two laps inside the park. Quite hot this morning. I started a bit later than I wanted as well.

Total was 20.7ks in 1:40.23. Average pace of 4:50 per klm.

I was feeling pretty stiff for the first 5ks inspite of doing a lot of stretching beforehand.

.Things have changed.

Apologies to Mr Zimmerman for pinching his song title. Inspired by Easy Tiger, Kanser and EJ running the 5k at ES Marks field this afternoon I decided to run a time trial in Centennial Park.
The Colin will be pleased.
Did a 2k warmup before I started. Legs were not feeling the best at the start and I had to contend with the sea breeze still blowing strong as well.

It felt good to run fast again. Total was 3.7ks in 14:11. Average pace of 3:50 per klm. Not sure where it came from, and I have no idea if it can be replicated next week at the 10k. Did a 2k cooldown after finishing.

P.S. Jeremey Roff ran the 5k and pulled out at 3k with an 8:08. He was paced for 2k by Jeff Hunt I think. Looks like he is in form for the 3000m state in a couple of weeks.

Coldest October day in 30 years

Ok that was actually yesterday when it snowed in the Blue Mountains and the Southern Highlands. Today wasn't that much better. Certainly was chilly going for a run tonight. But as per usual I wore shorts and a singlet. Cool!

Didn't have much time for a run as well as not being able to breathe out of my lungs either, so it was a short run up to Fox Studios and back.

Total was 7ks in 34:32. Average pace of it sucks. Who cares?

Must be Spring! Blue Dogs Mum is out of the asylum

An easy 11k around Centennial Park. Pretty windy and cool. Nice conditions to run in tonight.
I'll feel better if I can crack 30ks as a long run. Guess I will need to soon if I want to run Six Foot and Canberra next year.

Today total was 11.15ks in 51:42. Average pace of 4:38 per klm.

In the eye of the storm 19ks

Storms all around Randwick this afternoon but none fell on me at all. After being a slack bugger this morning and sleeping in I had to run late in the afternoon.
It was still 25 degrees and 50% humidity when I started at 5:30 and remained that way for the duration.

Ran around a few of streets in randwick and then ran around the outside of Centennial Park, plus SFS, SCG and Fox Studios. On the way back I did a lap around the inside running track of Centennial Park.

Total was 19ks in 1:32.24. Average pace of 4:51 per klm.

I thought 3:30ks were the new 4:00?

Not that I'm bothering the scorer at even running 4 min ks at the moment. Pretty humid tonight. I ran around Centennial Park, Moore Park, SFS, SCG and Fox Studios and back home.

Total was 11.8ks in 57:43. Average pace of 4:53 per k. Must have been a bit slack running tonight.

Short run

A bit busy at work today to go for a longer run. Nevertheless I ran up to Fox Studios and back avoiding angry bats and lots of Horse shit outside the park. Bring back the virus, it made for cleaner streets.
Total was 6ks in 28:18. Oh what the watch must be broken, I ran too fast. 4:43/ks.

Legs didn't like it

Legs were really upset I went for a run tonight. They were pretty sore during the day after not having run for a week until Sunday.
I was running in Centennial Park and stuck to the grass but it didn't seem to help much.

Total was 11.35ks in 1:02.26. Average pace of 5:30 per klm. Don't think I can call this a recovery run but it felt slow enough for one.

Ewen will be happy, he might have kept up with me tonight.

A run in the Sun

Woke up this morning fully intending to do the Striders Internal Half. But my stomach felt like it had been taking punches from Rocky Balboa, which was funny since I watched the DVD last night.
Went for a run late afternoon around Centennial Park and Moore Park. Pretty windy with the Nor Easter blowing on the coast.
Total was 14.75ks in 1:11.35. Average pace of 4:51 per klm.

Congrats to Puntermatt at the Melbourne Marathon for finally breaking 3 hrs. Probably would have run faster if not for the wind and heat.

.Bull Market is Over!

A Howling Southerly

Went out for a run late taking advantage of the new Daylight Saving Time to be met with a howling Southerly coming through.
Only 80k and hour winds in Centennial Park. Only 20 more ks and we get a category 1 cyclone I think?
Did a couple of laps of the running track in the wind. Heaps of dirt flying around, should have worn the sunglasses it was that hard to see.

Total was 8.15ks in 38:39. Average pace of 4:44 per klm.

And did I mention that Manly won!

Won for the Beaver!

Premiers! Go Manly! Go the Beaver! Awesome game. 3 tries for Robertson. And the Beaver gets a try in his last game for Manly. Legend.

Was a bit of a slob this morning and couldn't get up for a run like I wanted to. So went for a run after the Grand Final. Ran up to Fox Studios and around a couple of streets nearby and then back home, stuck a lot to the grass.
Ran 8ks in 38:26. Average pace of 4:48 per klm.

Go Manly!

A lap of the park 7ks

Very hot and muggy tonight. It was 28 degrees when I started out. Just did a lap of Centennial Park, nothing serious.
7.2ks in 34:40. Average pace of 4:48 per klm.

It's 26 degrees, dark and I go running

Hard to believe it was 26 degrees at 7:30pm when I went out for a run. Lets just say I was hanging out for water when I passed Fox Studios so had to stop in half way through.

So a run around part of Centennial Park, Moore Park, Fox, SFS and SCG and back home.

Total was 11.2ks in 54:09. Average pace of 4:50 per klm.
It was fun while it lasted Ewen.

Go the Beaver! Go Manly!

All Tom's Fault

And that aint Cruise!
Quite hard to run fast when your lungs won't let you breathe. Has been a hard winter on the lung capacity this year, with nothing seeming to clear my lungs out. Possibly I am over it but who knows.

Anyway it was after 8pm before I got out for a run. Was almost collected by low flying batfink near Fox Studios. Managed to get up there and back while still breathing well.

Total was 9.75ks in 46:55. Average pace of 4:48 per klm. Lucky it was mostly flat otherwise I couldn't drag this overweight carcass up the hills.

A shark in the Storm

A lap of Centennial Park tonight around on the grass. Heard the death of the Sharks in the finals as I ran near the SFS. One punter was set to win $250k if it was a Cronulla-Manly Grand Final.

Total was 7.2ks in 38:10. Average pace of 5:18 per klm.

Go Beaver! Go the Eagles for tomorrow night!

Around the Grounds 13ks

What Grounds? SCG,SFS,and the old show ground now Fox Studios. Actually at the moment Cirque Du Soleil has the big top on the old show ground main arena.

Nice night for a run, cool and a bit windy and not humid. Just what was needed on Sunday morning at the races. I guess I did run at night though.

Total was 13.3ks in a leisurely 1:11.36. Average pace of 5:23. I think the clowns must have distracted me? Or maybe the Irish cousins of Kanser asking for directions to the Big top while I was out running? Maybe I'm just fat? Yes the last one.

.A day on the grun.

Waited till 5:30pm for the heat to go out of the air to no avail. It was still 28 degrees after peaking at 33 degrees today.
Ran around the grass track in Centennial Park trying to avoid being sighted by angry magpie parents up on Oxford St. And that isn't because Collingwood are out of the finals. It was the feathered variety.

Total was 7.95ks in 41:15. Average pace of 5:11 per klm.

Good luck to everyone running in Sydney tomorrow. I'll be out on the Marathon course around the Racecourse/Centennial area.
Look for subtle messages on the road!

Another Six

Not enough time for a run at all. Just ran up to Fox Studios and back. Nice and cool at the moment at night for running.
Total was 6.65ks in 34:50. Average pace of 5:14 per klm. Oh how slow!

Graduate School 13ks

Ran up to UNSW and met Greg who was doing a course at the Uni. Ran from there down to the Racecourse and around Centennial Park and up Anzac Pde to Moore Park and went past the SFS, SCG, Fox Studios and the horse yards as well and then back to the Uni.
A bit short for Greg unfortunately. Sorry about that.

Had a funny moment in front of Fox Studios when 3 girls went "ooh boys" as we ran past. Lucky it was dark and they couldn't see our very svelte bodies as we flew past. Yeah right!
Good to have someone to talk to for once. First time since I did the 7am Striders host in May that I have run with anyone. Thanks Greg for the run.

Total for me was 13.7ks in 1:15.22. Average pace of 5:30 per klm.

Heel does still give me pain sometimes Jen. But I'm managing it.

Moore Park 8ks

Felt a lot better running tonight with it cooler than yesterday. No problem with the breathing tonight thank you very much. A few people out running.

Ran up to Anzac Pde and around the SFS and SCG and back home again.

8.5ks in 45:23. Average pace of 5:20 per klm. Well at least I could breath.

Full Moon 6ks

A nice warm night for a run. A bit windy and the temp is set to drop tonight when a cold front comes through. I'm still waiting.

Ran up to Fox Studios and back. Some people run a 100 miles on the weekend and I wheeze my way up to the horse yards to catch some Horse Flu. Bloody marvelous.

Total was 6.65ks in 33:54. Average pace of 5:05 per klm.

Centennial Park 6ks

Had to squeeze in the run between voting in the local council elections and the Manly, Collingwood and Wallabies games.
Still 24 degrees when went out at 6:30 after a high of 31 today. Spring has sprung!

Ran up to Fox Studios and back. Total was 6.67ks in 35:09. Average pace of 5:16 per klm.
Not fast as I felt like crap today.

Centennial 6ks

After my life of skiing and golfing I arrived back home having added another kg to my running frame. 82kgs.
Must go for a run. Ok a lot of runs and keep running.

Ran from home up to the Horse entrance of the park and back. Great night for a run as the temp was a warm 16 degrees. Legs felt a bit sore after not having and running practice recently.

Total was 6.55ks in 33:49. Average pace of 5:09. And no problem with my breathing anymore. Must have left that virus on the Ashburton Glacier in NZ while heli-skiing.

Thinking of my sister today as she left Manhattan on the train to go to her job in Masachusetts a few hours before the first plane hit. Lucky she is alive today on 9\11\08.

.Steep and Deep

To borrow a title from my favourite ski movie from Warren Miller. It was steep and deep the heli skiing. Snow was 50cm deep while I wasn't moving. As soon as I moved through it the snow was up to my waist. So falling over was a challenge to get out again.

It is what skiers dreams are made of. Sunshine, no wind and deep powder snow.

No running to report here

No running on this holiday. Heaps of eating and drinking.
Have played a few rounds of golf this week. Scored a birdie today for the first time in ages. Snowed on us while we were playing golf. Was a bit cold on the hands.

A couple of days of ski-ing with Thursday being a half a foot powder ski-ing day. Sensational.

Tomorrow I'm off heli-skiing. Apparently they have had over half a metre in the mountains we are going to in the past 2 days, with no other flights in the area due to the low cloud.

Tomorrow should be awesome!

Altitude Training Camp

It's a hard life but somebody has to Snow Ski and play Golf. I'm off to training camp tomorrow morning. I might run, I might not. See you all.

Moore of the Park 10ks

Around Moore Park and Centennial Park. Quite warm, is Spring really coming?

Feeling slow and unfit. What's new!

Total was 10.5ks in 55:48. Average pace of 5:18 per klm.

The 3000m is a great night of racing. 100 males and 40 females last year.

Centennial Park 15ks

Well the Olympics are over. Commiserations to Troopy for his race. Enough said!

Ran after the Marathon had finished, which meant about 12:30pm. Nice and cool in Centennial Park in the shaded areas. A fair bit of dodging today due to every kid in town having a birthday party on the grass it seemed.

Still don't feel like running at the moment. Maybe a week on altitude training camp will help me.

Total today was 15.2ks in 1:16.35. Average pace of 5:02 per klm.

Goal for the end of the year is to get myself fit enough to run fast at the State 3000m in November I think.

No time, no time

That was no time to run tonight. Too much work to do. And the conditions were great to run in as well.
Only had time to run down to Fox Studios and back. Not long enough for my liking.

Run was 5.6ks in 27:25. Average pace of 4:53 per klm. By Christmas 2009 I might get near 4 min ks.

Centennial Park 10ks

Ran around Centennial Park mostly on the grass. Pretty cold and windy tonight. At least I didn't have a thunderstorm to contend with like last night in the Eastern Suburbs.

Ran down to Fox Studios and back going via Queens Park direction and Oxford St.

Total was 10.2ks in 51:12. Average pace of 5:01 per klm.

An hour of power

Wokeup, got out of bed, dragged a comb across my head. Looking at the mirror I saw I was tired thought it best just to retire. After watching Lightning Bolt last night I decided I needed more sleep so stayed in until the Marathon started. Consequently watched the Marathon and Swimming and then went out for a run.

Ran around Centennial Park, Moore Park, SFS, the SCG and Fox Studios and then back home.
Total was 12.4ks in 64:00. Average pace of 5:09. I'll get it faster eventually.

Apologies to Lennon/McCartney for using their line that didn't make the song.

I can breathe again

I was able to get to a chemist and get myself an asthma puffer tonight. So finally cleared the lungs up a bit so I had a good run.
I ran up to the Footy Stadium and back. Very cold and windy tonight. But I was soft and wore a long sleeve top.

Amazing what happens when your lungs can breathe properly. Total was 6.54ks in 32:05. Average pace of 4:54 per klm.
Now let's get serious!

Half an hour is all I'm worth

The mind is willing but the lungs have an aversion to exercise.
All I had time for was half an hour tonight. Well actually I couldn't breath so I stopped when I could see the beetroot reflection of my face in the passing car windows.
I was waiting for someone to call an ambo when I stopped to cough up a lung half way.

I was running around Centennial Park on the grass if you must read. Managed to make it to 30 minutes, just.

Total was 5.5ks in 30:09. Average pace of 5:28 per klm.

Did we run faster on Sunday?

City 2 Surf stats:
2006- 55mins=455th, 2007- 55mins=363rd, 2008- 55mins=440th.
2006- Top 100=50:03, 2007- Top 100=50:23, 2008- Top 100=49:36.
2006- Top 500=55:33, 2007- Top 500=56:52, 2008- Top 500=55:41.

Are we all faster than last year?
Was it the cooler conditions?
Was it the Olympics?

I know I was slower, but hey I was busy chasing girls. You can't run fast while doing that.

City 2 Surf 2008

It was long it was tough and the conditions were brutally cold. Oh that was the 2hr wait for the start. Won't bore you with details. So wake up. There was Tesso,tuttle, blue dog, horrie, spud, miners and gogirl,etc, etc.... And some hack Cool Runners on the other side of the Berlin Wall pretending they can run fast. Apparently they could going on the stories I heard at the finish. Maybe they had drunk a six pack each by the time I waddled across the finish line. Tell him he's dreaming.

Well, cold and plantar and me raced the City 2 Surf on Sunday. It was fun for all 3 of us. My foot just loved the concrete, and the lungs loved that fresh voltaren gel and vaso air they were taking in, and I was there just for the hell of it.

Some would say. You fool you can't run. Since Lardy is leaving the country I've taken up the mantle. Racing 7 kgs overweight is not a good look. Why were all the good looking girls running faster than me during the race. Damn those chocy tim tams.

Yes there was a race in all of this. The trick was to convince the lungs that the effort I put in was reasonable so don't clog up so I can still breath. A bit quick up the Highway to hell leading to the Cross tunnel and I was coughing up a lung while helping the drought as soon as I saw daylight on the otherside. Maintained a steady pace of lardy proportions. When I arrived at the Sheaf the band played 'enter Sandman'. I felt like knocking back a schewie of New and continuing. Damn no money.

At the bottom of next in line for heartbreak hill. Surely a song on Tesso's 5 million song ipod. I spyed a young female so entranced by my tim tam gut she broke 2 min ks to be with me from the back of the pack group. Tis love I tell ya. Bloody queue jumpers.
The dodgy 7/7.2k was met in 40:10(5:44/k). A cause for celebration as I was only twice as slow as Monners record.

At last my favourite part of the race. Oh not quite. Still more of heartbreak to finish and then turn at the dead centre of Dover Heights to run home. I perked up, the lungs were talking to me, go faster Paulie. So I did. I reached 11k in 62:30. A quick 5:35 per klm. What a speed increase? Ha! A whole 9 secs per k faster. Motorised zimmer frames move quicker. And I think I saw one pass me. Either that or the non watered down gatorade had given me sugar overload.

The 11k was upon me and in my new lofty weight proportion. That means fat, I rolled downhill taking out dogs and small children as I barrelled past the golf course and shops of North Bondi. A hasty high five from the cheer squad and I sprinted for home. Damn I forgot 1k left. I ground to a fast jog at the Campbell Parade lights as the beer queue for the Bondi hotel was getting my attention. I turned the corner and spied 75. Wholly crap run flake run.

I bounced across the line. Well parts of me were. I think my lungs were thankful I stopped.
A huge 18mins worse than last year. Finished in 75:49. Did the last 3 k in 13:39. And the last 7k in 35:39. Go the negative split.

I had fun! It was ugly, it was slow, I was wheezing for air for half the race. But I got through my first race in four months. So I'm happy. Thanks to the Striders for the post race drinks and fruit. Superb. Sorry I couldn't stay for beers. But after 14ks of concrete my feet were really hurting.

Moore Park 6ks

Felt quite chilly tonight. Doesn't help the asthma either. Hopefully my cold will clear up by Sunday morning so I can run down William St without being run over by a flood of super heroes.

Ran down to Fox Studios and back. Went too fast at the start so consequently had to cough up a lung half way there. Not a good feeling.

Total was 5.85ks in 30:20. Average pace of 5:11 per klm.

Good luck for everyone running or shuffling C2S on Sunday. See you at the start, during the race, in the cheer squad, at the finish, and drunk at the pub. Go hard and have fun!

Centennial Park 12ks

Went out late this morning for a run in the park. Regretted that as I was dodging all run the walkers, dogs, kids on bikes, scooters and skateboards.
At least I had a run when the sun was out compared to my night time runs at present.

Total was 12ks in 1:04.20. Average pace of 5:21 per klm.

I seemed to have worked out my pace without going lactic which is good. Means I can keep breathing while I run, and slowly get faster.

Should make a reasonably crappy run at C2S next week.

Windy and Cold 6ks

Since I had a long day at work today I really did not feel like running at all tonight.
Ran a bit around Centennial Park.

Total was 6.62ks in 34:51. Average pace of 5:15 per klm.

Still effected by my cold. It isn't helping my breathing at the moment.