10k @ MP

Not a good time to run. 26 degrees still at 7:30pm and 72% humidity. No wonder I felt stuffed.

It was along Manly Ocean front to longer Queenscliff and back. Total was 10.05ks in 40:53. Average pace of 4:04 per klm. Almost correct.

MLR 16ks

24 degrees and 77% humidity made for a tough run tonight.
Ran from work up to Centennial Park and did a lap around the outside plus a bit through the inside as well.

Total was 16.05ks in 1:16:29. Average pace of 4:45 per klm.

Mosman Reversed STaR 30ks

Only 8 of us this morning including Jo, Melissa, Mark, Pete Truscott and Mr Lindop. No maps this morning but I have done the course plenty of times and it was marked well.
Started at Balmoral Beach and ran through Chinamans beach to the Spit, across to Clontarf and then back across the Spit again.

Then it was through Beauty Point and along the water to Primrose Park, up the hill to Cammeray and across to North Sydney Oval before the cricketers spoilt it. Then across the Warringah freeway to Neutral Bay.

Then along the harbour past Kurraba Point, around Cremorne point, Mosman Bay, Taronga Zoo, Bradleys Head, Taylors Bay, Chowder Head and across Chowder bay. Then up the hill to Georges Heights and back down to the harbour to run along Balmoral Beach to the finish.

Total was 30.05ks in 2:41:58. Average pace of 5:23 per klm. H5 and Bush 10 on the Striders STaR scale certainly felt like it this morning. Conditions were pretty heavy as well. 20 degrees and 92% humidity for most of the run. Lucky I'm not in Boston running in the snow. brrrrr.

P.S Tim may not be able to run a 45 min 10k but his long runs are very solid.

MLR 18ks

Ran from work up to Centennial Park and did a couple of laps around the outside fence of the park and then ran back to work.
Felt quite humid and was still 23 degrees at 8pm.

Total was 18.6ks in 1:30:38. Average pace of 4:52 per klm.

Manly 8k

I could have said easy but that would upset Tim too much. I ran along Manly beach to Queenscliff lagoon and back tonight.
Total was 8.2ks in 39:32. Average pace of 4:49 per klm.

Cooks River Recuperator STaR 27ks

Small crowd of JB, Mike Race, Ray W and Frank this morning. Not surprising with a start temp at 6:20am of 27.6 degrees.
A new STaR starting from Ashfield park and then heading through Summer Hill to Canterbury and the luxurious Cooks river mud heap. Low tide not a good look!
From there it was through Ashbury, Croydon Park, Enfield, South Strathfield, Homebush West(which is actually Sth of Parramatta Rd?), Homebush, concord, Canada Bay, Five Dock, Haberfield and back to the start.

Only Mike did the full distance. I think he said he was the only nut going long. I couldn't agree as I was dehydrated in Five Dock at the time as I went short. A hard slog the whole morning.

Total was 27.5ks in 2:15:40. Average pace of 4:56 per klm.

State 5000m track titles - 19:08

Pretty tough conditions for the race tonight. We ended up running the last race of the night starting at 10:05pm. Ridiculous!

25 degrees and 74% humidity with a 15k warm wind as well.

Was intending to run faster but was dry after about 2ks and struggled to run home.

Splits I remember wer 1k in 3:42, 2k in 7:27 and just the finish in 19:08. Not good.

Easy 8ks

Legs felt pretty sore after Sundays run.
Ran along Manly beach to Queenscliff Lagoon and back. Total was 8.1ks in 41:03. Average pace of 5:04 per klm. Still 26 degrees and 70% humidity at 8pm.

Dee Why Dash STaR 30ks

The 6:20am group was double the size of last week. It included Tom, Dennis, Pete T, Steve, Jo, Mark, Georgie and Mike.
Started at Dee Why surf club at ran to Frenchs Forest, past the satellite dish, up the hill to Belrose. Then back down parallel to Forest Way to Warringah Aquatic Centre.

Then up the hill to Allambie Heights where group dropped me. I was still doing 4:15 ks but they were running away from me. Then it was downhill to Warringah golf course and along to Queenscliff beach.
Then back to Dee Why via Freshwater and Curl Curl beaches.

All up 29.6ks in 2:25:01. Average pace of 4:53 per klm. Hard work those hills today.

Homebush Track 1500m - 5:06= PB

Conditions:
24 degrees, 88% humidity, and slight drizzle.

Just a quiet allcomers track meet out at Homebush. Well it would have been quiet if the noise from Big Day Out wasn't drifting across the track.
It was humid and wet.
They had three races and I was in the 3rd.

Spits for 400m were 1:18(78), 2:40(82), 4:05(85) and the finish at 5:06(61-300m). A bit slack that 3rd lap cost me the sub 5 mins.
Happy with the 3 sec PB and I was 5 secs faster than a couple of weeks ago as well. Looks good for the 5000m next week.

Jack Carter Cup - 1st team

Solo and team event at my surf club this morning. A nice sea fog tried to hide the heat for part of the race.
Our swimmer was out of the water first passing to the ski paddler who maintained the position until about 1k from the finish of the paddle.

My run from 2nd place with 1st about 300m up the beach when I went off. The sand was nice and hard for most of the run. Only 1.9ks which I did in 7:50. Yes my contribution doesn't have much effect on the team. I nearly caught 1st place, passing to the board paddler with about 50m to make up.

The board paddler chased hard and caught 1st place as he had problems at one of the beach breaks they go in and out of. The team came in 1st for our sixth win in a row. The ski paddler wants to retire, and I said not until we lose. So back next year for another go. The trophy was another pair of sun glasses.

I love a win on Australia Day. One of my brothers birthdays as well.

Surf Club swim, board, run & flags

After the run this morning I headed to my surf club for some events. The swim was very long with the choppy swell. Board paddle was hard as well but I managed 6th place.

The run was shorter but with a 40 sec handicap it made it hard to catch the front runners so I came in 5th. In the flags I managed 3rd. Then a BBQ, beer and cricket made a good day.

The New Rocks Push STaR 27ks

Starts just up the road from where it used to. Start underneath the Bridge in the Rocks and run through Dawes Point, Millers Point, Barangaroo, Darling Harbour, Pyrmont, Ultimo, Central Station including a very hot Devonshire St tunnel.

From there it was Hyde Park, Wooloomooloo, Rushcutters Bay, Potts Point, Garden Island and past Harrys and Rusty's. Around Mrs Macquaries Point and the botanical gardens. Past the Opera House, Circular Quay and over the Coat Hanger .

Then through Kirribilli and Kurraba Point to return back to the start. We did a few short cuts to make the course shorter than the 31.5 it usually is.

Total was 27.5ks in 2:13:08. Average pace of 4:50 per klm. It did have a few hills in it.

MLR 15ks

Ran from work up to Centennial Park and did a couple of laps around the circuit inside the park. Then back to work again. A bit humid and windy again.

Total was 15.4ks in 1:14:01. Average pace of 4:48 per klm.

10k @ MP

Did a 1k warmup before starting. Ran from Fairy Bower beach up and around Manly Golf Club and back. Did a 1k cool down after finishing.

Conditions were not that flash with 23 degrees, 65% humidty and a 20k wind. The wind was hard as the last 1.5 were almost straight back into it.

10k in 40:39. Average pace of 4:04 per k. A bit quicker than I wanted actually.

I was to run in my team in the Jack Carter Cup on Sunday but it was postponed due to a Shark sighting on the swim leg. Apparently a Bronze Whaler surfaced in front of the lead swimmer and gulped on a large fish in the water. After that it was cancelled.

I ran up to the end of the beach and back. 4.2ks in 21:55 on the hard sand. Then had a BBQ.

SOPAC Track 1500m- 5:11

So glad the temp at Homebush peaked at 30 degrees right when my race was on. Damn it was dry and hot on the track.

Have not run a 1500m race for about a year and a half I think and that was after the ITB. I was in the C race with about 20 others including a few Striders and Paul Arthur.

Finished in 5:11(3:27/k pace) just missing the PB from 2007 by 2 seconds. There is another 1500m on the 27th at night thank god so I will have a go then for a sub 5.

Tim I suspect you will win 10 zip against me. If you intend to run London then give me 10 mins at Boston as the race is almost the same day? You should do 2:45 maybe?

MLR 18ks

25 degrees. 30k winds with gusts up to 50ks and 75% humidity. Doesn't make for fast running.

Ran from work up to Centennial Park and did two laps around the outside fence and then back to work again.

All up 18.84ks in 1:32:40. Average pace of 4:55 per klm. Thought it was slow in the wind.

ES Marks Field 6x800m + 1x200m

Conditions were usual summer in Sydney tonight. Cloudy, 23 degrees, 25 k winds with gusts up to 35 ks and 80% humidity. Just lovely. At least it wasn't raining like the poor Queenslanders.

Reps were 2:51, 2:51, 2:52, 2:53, 2:53, 2:51. All done with a 200m walk recovery to the other side of the track to start again.

The 200m rep was done in 30 seconds flat. Just for fun after I finished.

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

Willoughby Winder STaR 21ks

Started at North Willoughby and went through Castle Cove, Middle Cove, Castlecrag and Northbridge and then back to Willoughby.
We all decided to skip ridiculous hill loop in Castlecrag. And I wasn't feeling so flash so cut the run short and headed back after 2hrs.

Worst I have felt during a run in ages. At 6:20am it was 22 degrees, raining and 97% humidity. By the end it was still 23 degrees and 85% humidity and not raining. Very hard conditions to run in with the Hills and 5ks of bush as well.

Total was 21.5ks in 2:00:08. Average pace of 5:35 per klm.

MLR 15ks

Ran from work up to Centennial Park where it proceeded to bucket down on me for about half an hour. Not enough to save the test drubbing mind you.

After getting a soaking the humdity tried hard to dry me out as I ran back to work.

Total was 15.7ks in 1:17:05. Average pace of 4:54 per klm. Must have been the extra weight from the clothes.

Surf Club - Swim, Board, Run & Flags

No STaR today as I did Black Stump yesterday.
Water was still a bit cold this morning. Flat surf and a long swim. Enjoyed it immensely anyway. Some good waves came through after the buoys so I could surf back to the beach.
Board paddle was ok, came in about 7th possibly.

The run they turned into a 50m beach sprint which gave me no hope. The flags was the best where I managed 3rd overall.

Nice BBQ and beers to finish the day again.

Beyond the Black Stump Fatass 26ks

Off to Berowra early this morning. Just missed the breath test as they were full at Gordon.
Started early at 6am to try and avoid the heat later on today. Forecast was low 30's.

Off in the early morning light and down into the bush I ran off from the 10 other runners through the fog. Mostly to avoid slowing them up on the single track stuff down near the ferry.
Reached the ferry 1st in 54 mins. Much quicker than last time I went early 2 years ago.

Up the hill on the otherside of the ferry and the fog was still hanging around. A few passed me near the top of the hill at Berilee. I followed them and the 5 of us missed the turn down to the castle. I even though we were wrong. So some distance was added on. I then only ran to the gate and decided I had enough as I was up to 90 mins already. Had a drink from Jan's water stop and then ran back down to the ferry.

Saw the 7am starters coming up the hill. Namely Matt Robbie leading Alex Matthews and Brendan Davies off the 1st ferry. A I arrived the 2nd load with about 50 runners unloaded and then the other 50 or so were waiting when I landed at Berowra.

Went off into the bush struggling up the hills with the day getting hotter. The fog had burned off by now. Came across Jan's soft drink esky just before the bush ended and downed a Solo. Magic!
Then ran back the 3ks along the road to the finish.

Total was 26.6ks in 3:00:34. Average pace of 6:47 per klm. Not flash. A good long time on feet run for Boston.
Happy New Year everyone!

MLR 15ks

Very windy tonight with the Nor' Easter blowing.
Set off from work straight into it running up to Centennial Park. Did a lap around the outside via Moore Park Rd and Anzac Pde plus a run around a streets nearby as well and then back to work.

All up 15.15ks in 1:12:25. Average pace of 4:46 per klm. Felt slower than last week.

Quads still hurt from the Quarry Rd bashing chasing the Daves!

Quarry Road 25ks

Up to Stewart Ave at Hornsby for the annual 'Horries Quarry Rd Christmas Bash'. Although after Christmas this year.
We started at 6:30am and Dave and Uncle Dave and Horrie soon tore off down the hill being chased by Tropic Thunder and DJ Bleakman. I put Dave as the beer bet favourite on his form today.

Conditions were good in the rain on the 1st lap softening up the sand and hard sandstone under foot. About 40 runners out in total this morning starting from both ends.

Total for me was 25.45ks in 2:27:16. Average pace of 5:47 per klm. Slower than when I last did the run in 2006. Laps were 72 and 75 this time. Time on the legs was good for me anyway with Boston now 3 and half months away.

Christmas Day 7k around the bay run

Met up with a few other CR's at 5:30am for a leisurely run around the Bay Run at Drummoyne this morning. A few in Santa hats. Couldn't find mine. Someone has pinched my $1 Santa hat!

Great morning for the run. Total was 7ks in 40:18. Average pace of 5:45 per klm.

Merry Christmas!

MLR 14ks

23 degrees. 80% humidity. And a 35k southerly blowing through with 50k wind gusts.

Ran from work up to Centennial Park and did a lap around the outside plus a bit around the local streets and then ran back to work.

All up 14.5ks in 1:11:00. Average pace of 4:53 per klm. Hard work in the wind.

Surf Club Swim, Board, Run and flags

After the run this morning it was off to my surf club for some events. Water still felt cold.

No surf at all so had to swim all the way out and back so no coasting on waves back in. Long swim today.
Board paddle was hard work as well as there was no swell. Came about 6th I think?

The legs didn't feel much like running, and it didn't help with a 40 sec handicap over an 800m distance on sand. Still managed 3rd though.

Flags were hard work. managed 4th.

BBQ and beers followed and I missed the cricket win in Perth.

Ten Bridges Classic STaR 24ks

Started over in Longueville this morning with about 8 of us running. We then ran through Northwood, Greenwich, Wollstonecraft, Waverton, McMahons Point, Milsons Point, across the Coat Hanger, through the Rocks, Darling Harbour, Pyrmont, Balmain, Drumoyne, Hunters Hill, Linley Point, Riverview and then back to the finish.

Crossed the Harbour Bridge, Pyrmont bridge, Anzac bridge, Iron Cove bridge, Gladesville bridge, Fig tree bridge and a few others as well. Plenty of bridges, lots of hills(H3) and 1k of bush.
Most of the group ran short and only Frank and I kept the pace up to the finish.

Total was 24.05ks in 2:04:01. Average pace of 5:09 per k. Lots of hills and stairs. Good for training anyhow.

MLR 13ks

Waited until after the thunderstorm had passed through Sydney and then headed out for a run. Ran from work up to Centennial Park and around the inside a couple of times and ran back to work. Still pretty windy and humid after the storm.

Total was 13.16ks in 1:01:32. Average pace of 4:40 per klm.

Striders Christmas STaR and Brunch

Started at Haberfield Rowers and then across towards the Iron Cove bridge via Rozelle Hospital. Then through Drumoyne, Chiswick, Russell Lea, Abbotsford, Wareemba to Canada Bay.
Then back through Five Dock and Rodd Point to the Rowers again.

Short run somehow. Was supposed to be 20.3 by I ended up with 19ks. About a dozen of us running at 6:20 this morning. Total was 19ks in 1:29:24. Average pace of 4:42 per k. A bit slow at the start but I finished off with the last 4ks at about 4:12 pace.

Brunch after that at the Rowers for the yearly 10k and super series awards. Bone dry my cabinet this year.

MLR 13ks

Humidity 76%.
23 degrees
40k winds with gusts up to 60ks.
And the sun was still out.
Ran from work up to Centennial Park and did a lap around the outside and a few streets nearby and then ran back to work.

All up 13.85ks in 1:06:49. Average pace of 4:49/k.

Surf Club Swim, Run & Flags

After smashing my legs up at Wahrronga it was time to drown myself at my surf club.
Nearly succeeded this morning as I was dumped by a big wave as I was coming back to the beach and ended up on the bottom. All was good in the end when the spin cycle stopped and I made it to the beach in one piece.

The run became a 100m beach sprint for some stupid reason. Came 5th on that with a dodgey handicap start.

The flags were better although after 10 races I was stuffed and was beaten and had to settle for 2nd in the final. I would say the handicap will be harder next round.

Wahroonga Wobble 24ks

Started in Wahroonga and then ran up to North Wahroonga and then back through Wahrronga, Warrawee, Turramurra, Pymble and St Ives and then cut short and ran back through Turramurra to the finish.
Big crowd of about a dozen today but with most of us going short as well. The hills killed me this morning. H4 on the Strider hill scale is heavy in the humidity.

Total was 23.95ks in 2:02:16. Average pace of 5:06 per klm.

MLR 16ks

The sun is staying up later and the twilight is getting longer. Saves me from falling over tree roots in the dark.
Ran from work up to Centennial Park and did a lap around the outside via Moore Park Rd and Anzac Pde to make it longer. Then ran down to the Darley Rd gates and back up through the Robertson Rd gates in the park and back to work. Just had enough light to see in the park for this.
Saw Tim Rowe and Harry Summers out running as well.

Total was 16.01ks in 1:15:46. Average pace of 4:43/k. Much harder work in the wind than last week.

State Track relays 4x1500m x two

On at Homebush this year. I thought when I went out to race I was only doing the 4x1500m 120+ team race. Found out that I had to run 30 mins later in the opens. Oh crap!

Raced in the 120+ team with Jason Mcintosh, Gerard Walsh and EJ. I ran the 3rd leg doing 5:16 as my unofficial split as they don't record them. We came 3rd so the team won a bronze medal.

Thirty minutes later I'm racing The O'Brien brothers, Russell Chin, Lachie Chisholm etc, etc in the open race. Stupid idea. I vote we don't ever enter any open track relay events again. Not that we don't have running talent at the Striders, but we are a road club more geared to 10k and up. Ran the 3rd leg again in 5:26, so only a 10 sec fade. Dennis Wylie replaced Gerard Walsh in the team. Safe to say we were a very strong last place out of 11. By 2 laps I think.

MLR 15ks

Ran from work up to Centennial Park and did a couple of laps on the inside of the park before it got too dark to see. And then ran back to work.

Total was 15.25ks in 1:12:27. Average pace of 4:45/k. My legs did feel like crap.

10k @ MP

Did a couple of laps of Manly beach front tonight. Pretty strong ocean sea breeze still blowing as well at 8pm.

Total was 10ks funnily enough in 40:58. Average pace of 4:06.

Felt like hard work I can tell you.

State 3000m Track Titles

I appear to be going backwards. Or maybe more people are running the 3k titles now? I used to run the E race and now I run the G race at about the same pace.

Tonight I was in the G race after giving them a 12mins default as my season best as I didn't want to be lapped when I was injured 2 years ago. They mucked up marking my name off so in effect I was not on the start list but was on the computer originally. After that start muckup we get the only shower for the night falls during our race, although very light.

Race went ok. 3:35 for the 1st k. Forgot to get the 2nd k and finished 7th out of 25 in 11:05. Average pace of 3:41/k. Beaten by three 14 year olds. Not happy.

Spent the rest of the night watching the ever quickening pace of the races, including Keith Batemans age World Record in the C race. Awesome run beating Tom and Tucks as well. Must be that soft Hurt Squad training.

ES Marks 10x400 Reps

25 degrees and 20k winds tonight. Felt even hotter on the track as well. Plenty of people around training including Athletics East members.

Reps went 77, 77, 79, 75, 77, 79, 77, 79, 76, 78. All done with a 200m Jog recovery.

Did a 2k warmup before starting and a 2k cool down to finish.

I think the 3000m on Saturday will be hard work.

MLR 15ks

I intended to run up to Centennial Park in time to see the JP Morgan front runners glide past. Got stuck at work so missed them go by by about 5 mins when I finally arrived at the Robertson gates.
After missing that I ran my usual lap of the outside of the park going via Moore Park Rd and Anzac Pde to make it longer.

Very humid 75% humidity and 21 degrees tonight. Summer storms have arrived which I luckily missed as they went through the City earlier.

Total was 15.32ks in 1:12.28. Average pace of 4:43 per klm.

Run 4 Fun 10k

I'm on the no training plan for my races now. Doesn't seem to be working that well. The back has been sore so that is why this week.

The race was at Homebush around the Oylmpic area and finishing back inside the Stadium on the grass. The 1st 3ks was ok going through 11:40 from there it was all mud.
5k split as they had a mat(fairfax money) was 20:15. Finished off in 41:39. So a slow death march after half way. The right side back and consequent ITB and hamstring all felt sore during the race.

Good to have a race anyway. 6700 finishers. I had a preferred start(my first ever) so had to front up. The number goes straight to the pool room. Next week is State 3000m track race. Should be fun!

St Lawrence and Tamsett won the same as C2S.

Surf Club swim and run

I was greeted by surf that looked like the inside of a washing machine with blue bottles added into the mix.
At least the water was warmer than 2 weeks ago. Very tricky swim leg with strong rips running across the beach and a big surf pounding in. I was happy when I actually made it out to the turn buoys without drowning. Coming in wasn't much better either as the broken waves made it difficult to catch a wave in. Thank god for the beach.

The run was better even though I had run this morning. I had a generous 20 sec handicap which aided me in coming 2nd today. No doubt next round I will have plenty of seconds added to it.

BBQ an beers topped off a good morning.

River Run STaR 17ks

Thought the back was a bit better this morning so headed for the Striders STaR at Putney. I get to choose a hilly H3 course to come back on. Duh!

Only 5 of us this morning at 6:20. Started in Putney and then went down river towards Huntleys Point and then across to Hunters Hill, along a few bush tracks and then through the Field of Mars to get to Ryde.

At this point Jo Cowan and I both decided to do the short version. I wasn't keen on a long run with the back anyway. So we ran back down Lane Cove Rd to Morrison Rd and back to Putney.

Very humid 85% and 19 degrees during the run. Energy sapping stuff. Total was 17.1ks in 1:32:07. Average pace of 5:23 per klm.

MLR 14ks

Very hard work tonight. Lack of running will do that to you.
Ran from work up to Centennial Park and ran around the outside and back to work again.

All up 14.01ks in a pedestrian 1:12:03. Average pace of 5:08 per klm.

Easy 8k

The back has been slowly getting better. Better to get it right since you do need it a fair bit to do stuff in life.
21 degrees when I went out for a run tonight. Felt humid but apparently it wasn't.

Ran from home up to the end of Queensliff Lagoon and back.

All up 8.15ks in 42:01. Average pace of 5:09 per klm. Lots of people out running tonight.

Surf Club Swim and Run

I thought the water was cold last week. Well brass monkeys were losing body parts out in the water this morning.
The swim wasn't too bad once you got out of the water, but in it was cold but nice and calm for swimming.
Didn't do the board paddle as the angle for lying on the board will hurt my dodgey back.

The run was actually a 60m soft sand sprint this week. Came 4th.

Next race in 2 weeks time. Hopefully the water will have warmed up by then. BBQ and beers afterwards were excellent.

Striders Internal Half Marathon 1:38:06

The dreaded Striders Lane Cove course gets doubled and then a bit further up the Scribbly gums hill added on twice.
Started with the 84 min handicap group of Shaun A, Mark and Sub50. Stayed with the boys till about the 2k mark when they slowly drifted off to run a lot faster than me.

Was consequently passed by all the faster runners starting later including Highwayman, Silverfox, Uncle Dave and Action.

Glad it was over. Finished 2nd worst over handicap time just beating Sportsman in. This is the 3rd time I have done this and have had an injury or getting over one each time. Just can't get it at a good time.

MLR 12ks

Does it count this short? Back is still giving me some grief.
Ran from work while it wasn't raining and made it almost to Centennial Park when the heavens opened and it rained all the way around the park and until I ran back to work. Ran a fair bit on the grass as well.

Total was 12.52ks in 1:01:31. Average pace of 4:54 per klm.

Surf Club Swim and Run

The back has had me out of action since before Sydney Marathon. Have had 3 physio sessions on it. Still feels like it is not strong enough to run. I had to get out at some stage and do some exercise before I turn to pudding again.

My Surf club had their first round of races this morning so I headed up to Palmie. The water was absolutely freezing. I think I left some body parts out there for the fish. Plus the surf was very choppy. We al went off scratch so I've fixed my handicap up for next round which will be off scratch again.

Decided against doing the board as it usually hurts the back without having a sore one before the race. The run was more like a 400m sprint up the beach around the toilet block and back to the finish. Came 2nd so saved myself from buying beers. Suspect next week my handicap will be stuffed for placing 2nd.

Beers and BBQ followed on the back lawn under shady trees. Always good! Might have to do some training this week as the Striders internal half is on Sunday, plus surf club races later in the morning.

Back Injury

Apologies for not posting.
As you know I picked up a chest/head cold in the week before Sydney Marathon and as it hadn't cleared by race day I decided not to run. Bit of a bugger but if I can't breathe walking I can't breathe running.

Sunday morning I put the towel back on the rack after havong a shower and promptly twisted my back or pinched a nerve maybe. Had to get physio on it on Tuesday which helped it a bit but it is still very sore. This is the lower back which makes bending to put on clothes and sit etc.. very painful.

At the moment I may not bother with Melbourne Marathon either until the back pain eases. I am probably better off getting myself faster for track season instead. Have a few dodgey short PB's that need fixing. Mainly the 800m, 1500m, 3k and 5k.

Davidson Recreation STaR 19ks

Only about 9 of us this morning and all male. Where were the girls today?
A bit of a hilly STaR we were all complaining about with the Marathon a week away. H4 on the Striders hill scale.

Started in Lindfield and ran through East Killara, Killara, and Roseville before 5 of us decided to do a short cut and head back to the start again. Up Archbold Rd Rollercoaster for the finish at Lindfield.

Very easy pace today. 19.03 ks in 1:37:25. Average pace of 5:07 per klm. No one fast pushing today, saving it all for next week. An hour and a half run which is what the super coach wanted in the taper.

3x2k Reps

A bit of rain around this afternoon but nothing too drastic during the run.
Ran along Manly Beach for these.

Reps were 7:11, 7:14, 7:13. All done with a 4 min walk recovery.

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

MLR 15ks

Ran from home along Manly beach front, up past Queenscliff Lagoon and then two loops around Manly Golf Course and back home again.
Nice night for running, hardly any wind and the stars were out.

Total was 15.1ks in 1:07:06. Average pace of 4:26 per klm. Course is pretty flat.

Easy 8ks

Meant to be just an easy run along Manly Beach to Queenscliff Lagoon and back. Made harder when I rolled my ankle in a pothole near the start of the run. Damn car lights distracted me and I didn't see the hole in the dark.

Total was 8.2ks in 43:47. Average pace of 5:20 per k. Ran on the grass for most of the run.

Middle Harbour Picnic STaR 25ks

Started in Roseville and then proceeded across the Roseville Bridge after EJ caught up, then up the long hill to Forestville and then through a few back streets to then head down through the bush along Wakehurst Parkway to Seaforth.
From there it was across the Spit Bridge and we all decided to go short but using a different variation so ran along Spit Rd and Military Rd till we reached Golden Arches in Cremorne.
Then it was through Cammeray where the group started to drop me and across the bridge to Northbridge and up through Willoughby and North Willoughby to the finish at Roseville.

Good group with CT,PT,Tom, JB, Steve Hume, EJ and Jo Cowan running.

A very windy morning made it hard coming back the last 5ks into the North Westerly.
Total was 25.35ks in 2:03:17. Average pace of 4:51 per klm. The run was H4 on the Striders hill scale, so pretty heavy on the legs.

Happy Fathers Day Dads!

2x3k Reps

Ran along Manly Beach up to Queenscliff Lagoon for these. Only 2 reps as a bit busy at work this week.

Reps were 11:05 and 11:11. Had a 5 min walk recovery between reps. Did a 2k warmup and a 2k cool down after finishing.

Tom it is hard to get a word through in blog land. What with Tim trashing everything, Kansers Dicky hip and your 3 week flu.

MLR 17ks

21 degrees and 50% humidity. A warm start to Spring even after the sun has long gone down.
Ran from work up to Centennial Park and did a lap of the park via Moore Park Rd and Anzac Pde plus another loop around Robertson Rd and Driver Ave and back to work.

All up 17.4ks in 1:21:57. Average pace of 4:42 per klm.

Lake Macquarie Half Marathon 85:37

Somehow I missed putting this result up. Probably a good idea as I didn't run that well in the race from memory.
42:22 for the 1st 10.5k and 41:15 for the 2nd 10.5k. Finish was 1:25:37.

26th overall and only beaten by 1 female. Kirsten Molloy which was understandable as she ran 81:40 and was 11th.

12k Easy

Due to the winds tonight I decided there was no point in attempting to do 3k reps fast so just ran along Manly Beach instead.
Great night for it with a full moon over the ocean.

Total was 12.2ks in 56:25. Average pace of 4:37 per klm.

MLR 20ks

12 degrees and windy tonight. Ran from work up to Centennial Park and did a couple of laps around the outside and then ran back to work.
Total was 20.05ks in 1:34:11. Average pace of 4:42 per klm.

I wondered where all the sand came from along Moore Park Rd, then I remembered the burst water main on Monday night and thought they used sand to soak up the water.

No actually the sand came out of the ground around the pipe.

Story of hole is here http://www.smh.com.au/nsw/sydneys-water-drama-why-shutting-down-the-mother-of-all-mains-took-seven-hours-20100825-13rt8.html?autostart=1

10k @ MP

17k winds with gusts up to 25ks does not help trying to run an even pace. Except it was 14 degrees so wasn't too cold. Distance should have been longer but my legs were stuffed.
Ran from Fairy Bower up to Queenscliff Lagoon, and then on past Boy Charlton Pool and Manly Golf Club and back home again.

Total was 10ks in 40:50. Average pace of 4:05 per klm. Slightly too fast.

Clovelly Canter STaR 30ks

A bit windy this morning made it cold. Start at 8 degrees but with a 25ks Westerly blowing made it actually 5. Eventually it made it up to 11 degrees by the end of the run.

Started at Queens Park and did a half lap in Centennial Park and then ran back past Queens Park, and through Waverley, Bronte, Glamourama beach, Bronte beach, Clovelly beach, Coogee beach, Maroubra beach down to Malabar.

Then we turned and ran back through Matraville, Hillsdale, Eastgardens, Pagewood, Daceyville, Randwick racecourse and back past Centennial Park to the finish at Queens Park.

A bit smaller crowd than last week with some having done W2B on Saturday, and with Pub2Pub, Mudgee Marathon and Bankstown Half on today.

Total was 30.75ks in 2:27:16. Average pace of 4:47 per klm.
Next week I will most likely do Lake Macquarie Half.

10k @ MP

Still 18 degrees when I went out for a run tonight. Ran from Fairy Bower up past Queenscliff Lagoon and around Boy Charlton Pool, Manly Golf Club and back.

Total was 10ks in 40:41. Average pace of 4:04 per klm. A bit quick for what I wanted.

Bought the Garmin from R4YL online Ewen, but sent it to Garmin Aust at Seven Hills in Sydney for repairs after speaking to Action after C2S.

MLR 19ks

17 degrees with a 17k Northerly wind blowing tonight with a few showers around as well. Felt colder than 17.
Ran from work up to Centennial Park and did two laps around the outside and ran back to work. Street lights are still out near Moriah College near Queens Park which makes it a bit hard to see. And worse when that area is the grassed section and you can't see your feet to step.

Total was 19.01 ks in 1:32:09. Average pace of 4:50 per klm.

Kenyan Fartlek

Received the Garmin back today, Six day turnaround. Amazing. Looks like a full replacement. Battery was already charged which was good so I could use it straightaway.

Couldn't last as long as Paul Tergat with his 25x1min hard, 1min easy. I'm soft.

Did 10 x 1 min hard, 1 min easy. Total distance was 5.26ks in 20 mins. Average pace of 3:48 per klm.
Did a 2k warmup and a 2k cooldown after finishing. Ran along Manly Ocean front for this.

Iron Cove Bolter STaR 29ks

A huge crowd at 6:20am this morning, I think about 20 of us. Largest that I can remember for a while.
Started at Drumoyne and ran down to Haberfield around the Bay and then back up to Dobroyd Pt doing the dog loop and then continuing around the bay until we crossed the Iron Cove bridge. From there it was through Drumoyne until we crossed over the Gladesville Bridge, some of us decided to do the Hunters Hill loop first instead of Huntleys Point. I didn't realise they were cutting out the other loop until we headed back across the Gladesville bridge again. So missed 1.4ks of the course.

From there we ran along the waterfront through Chiswick to Russell Lea and headed back to Timbrell Park. I dropped off the group after we crossed the Gladesville bridge as they were a bit quick. As I had missed some ks I went the long way around the bay run on the way back to the finish at Drumoyne.

Total was 29.3ks in 2:10:46. Average pace of 4:27 per klm. I said it was a bit quick today.

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.