Dee Why Dash STaR 30ks

Cold at the start. 6 degrees but with the wind really 4 degrees. I really didn't warmup the whole run, certainly not my fingers anyway.

Started at Dee Why surf club and ran through Narraweena and Frenchs Forest before crossing Oxford Falls on the way to the long hill up to Belrose. First 11ks was only 5 min pace. From there we turned and ran around the back of Belrose and down to Warringah Aquatic centre before crossing over to Allambie.

Then it was down hill to North Manly and back towards Queenscliff. The pace was hot down Allambie Rd with us doing sub 4 min ks at one stage. Then it was up over the hill to Freshie, around past the Duke statue and through Curl Curl and the last hill up and over to Dee Why.

Only 6 of us this morning including Ray Wareham backing up from GCM. Total was 29.7ks in 2:19:33. Average pace of 4:41 per klm. Huge swells at the moment with the Long Reef Bombie breaking at about 6ft of the coast and rolling in.

ES Marks track 4x1k reps + 1x400m rep

Only did the 4 tonight as I hopefully will be doing the Road Relays at Wollongong on Saturday.

Reps were 3:23, 3:21, 3:21, 3:22 all done with a 200m walk recovery. Then did a 400m rep in 1:13.
Did a 2k warmup and a 2k cool down afterwards.

MLR 14ks

A bit cold and windy tonight. 12 degrees and 25k winds. Ran from work up and around Centennial Park coming back via Moore Park Rd and Anzac Pde.

Total was 14.53ks in 1:09:32. Average pace of 4:47 per klm.

Really pissed off today about the big cut possibly in the C2S preferred for 2012. From 55 to 52 is a bit much for the males. And the females copped it worse with 60 down to 56 maybe.

Kembla Joggers Half Marathon - 89:30

A nice hilly half on a Sunday morning in west Dapto. Met up with Strider Thien before the race and we did a bit of a warmup together. I tried to explain how the course went. Flat for 5ks before a long hill. Then a good downhill to cross the trainline.

Then a long run uphill again to cross back over the train line. Then the real hills start. With 4 rolling hills between 7 and 11ks before you turn back to the finish.

When running back you have 4 more hills on the way to the finish. I was running ok for the 1st 6ks doing almost bang on 4 min ks before we hit the level crossing and a 2 min stop for the train. The 1st 4 runners I think made it through without getting caught.

The hills were tough on the wayout and back and I couldn't keep the 4 min k pace. Eventually just snuck under the 90 mins running 89:30. Good hard hitout though so was worth the drive down. Pity we had a headwind(S.W) going out t0 11ks and what seemed like a N.E seabreeze on the way back in.

P.S Great to see Tom do a great 2:36 on debut at GCM. Timmy finally beat Enda in a half and Frank Zeichner from Striders debuting at age 53 I think and running 2:57:48 in the marathon.

MLR 14ks

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

Trailwalker Toetwinkler STaR 28ks

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

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

MLR 14ks

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

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

Mini-Mos 10k- 39:47

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

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

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

MLR 14ks

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

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

Epping Fun Run 8k

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

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

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

MLR 15ks

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

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

ES Marks Track 5x1k Reps

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

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

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

Buffalo Creek STaR 31ks

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

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

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

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

State 10k Olympic Park - 38:06

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

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

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

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

ES Marks Track 5x1k Reps + 1x400m Rep

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

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

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

Western Wanderer STaR 29ks

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

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

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

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

Aths NSW Cross Country Relays 4k

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

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

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

City 2 Surf times are changing

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

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

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

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

MLR 15ks

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

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

Manly Fun Run 10.62ks

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

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

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

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

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

RB Harriers Yarra Bay Road Race 5.5k - 3rd

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

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

MLR 15ks

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

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

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

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

SMH Half Marathon - 85:02

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

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

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

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

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

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

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

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

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

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

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

MLR 13ks

A bit cold, 10 degrees tonight and windy. Ran from work up to Centennial Park and did a lap of the park via Moore Park Rd and Anzac Pde and ran back to work.

All up 13.06ks in 1:00:28. Average pace of 4:37 per klm.

Tourist Trot STaR 28ks

Started at Centennial Park and did a lap of the park running towards Queens Park and then back up towards Oxford St before going out the Woollahra gates down to Edgecliff.
From then it was through Rushcutters Bay, Kings Cross and into the city.

Down to the Rocks and across the bridge doing a loop of Milsons Point before heading back across the bridge. Then through Circular Quay, the Botanical Gardens, Woolloomooloo, Garden Island and the cross again.

Then down past St Vincents Hospital, Hyde Park barracks, SFS and SCG to the finish.
Fast pace at the end doing 4:30's for the last 5ks but the first lot was pretty slow.

Total was 28ks in 2:18.20. Average pace of 4:56 per klm.

Striders 10k Homebush

A bit cool this morning. Hands were very cold before I did a 2k warmup to get the blood moving.
Gave a few people a rundown on Boston urging everyone to do it when they get a qualifier as the race is that good with all the crowd cheering for you.

Race wasn't that flash going through 5k in about 19:35 and then finishing in 39:41. I'm listed as unknown on the Striders results for some reason?

Might take awhile to find some short speed again after the Marathon. Just need to find it by the time C2S rolls around so I can run under 55 mins.

ES Marks Track 8x800m + 1x400m

Did a 2k warmup and a 2k cool down after finishing. Heaps of people on the track including about 30 from CanToo doing SMH half next week.

Reps were 2:42, 2:50, 2:52, 2:52, 2:50, 2:52, 2:48, 2:51. And then 1:15 for the 400m rep.

All done with a 200m walk recovery. Ran in the new racing flats. Brooks T7. They feel ok but can they run fast?

MLR 14ks

Ran from work up around Centennial Park and back to work. 17 degrees and no wind which which was great to run in tonight.

Total was 14.02ks in 1:05.24. Average pace of 4:39 per klm.

Middle Harbour Picnic STaR 24ks

Not a good choice for a long run after a Marathon. H4 on the Striders hill scale and that starts straight off the bat.
Started at Roseville and ran across the Roseville bridge and up to Killarney Heights and then through Forestville and down to Seaforth where we had the only little part of very wet bush for the run.
Then it was down across the Spit to Mosman and then up Spit Hill to Awaba St where most of us went short. So then it was down to Primrose Park and up a couple of hills to Cammeray. down across the old stone bridge to Northbridge and back through Willougby to the finish at Roseville.

All up 24.55ks in 2:06:00. Average pace of 5:07 per klm. Legs were feeling it for most of the run.

NYRR 4mile Central Park New York - 25:12

Conditions 44 degrees F, 93% humidity, wind 6mph and raining. Now that was cold this morning. Sorry Tim I couldn't convert to metric.

The calves were still a bit sore when I entered yesterday but I thought what the hell, can't beat a race in Central Park. Was a bit far back at the start as they gave me a number that meant you had to go in a certain corral for the start. I was in the first one but had about 400 runners in front of me which wasn't good. They have chips so the times were based on those only anyway.

The run started at 69th st in central park on the roads for those who know the park and went up to 102nd st before we turned and ran back down to about 65th st and came back to the finish near 72nd st. Good course not too many hills which was good. Very wet roads as it rained the whole time. Had to weave through a lot of runners which was very annoying hence the slow 1st mile and the quick 2nd mile trying to get my pace back.

My splits I remember in miles were 1m-7:00, 2m-13:10(6:10), 3m-19:32(6:22), 4m-25:12(5:40). Total was 25:12 for 4 miles or 6.4ks, (6:18 per mile), (3:56 per k).

Total runners 5144. There were 399 male runners in the 40-44 age group and I was 10th. I was 113th overall and 105th male out of 2779.
1st male was 20:01 and 1st female 22:20.
Did get a few strange looks considering I was running in shorts and the Striders Singlet.

Boston Marathon 2011- 3:12:08

What a race. Glad I qualified and finally got to run it after wanting to do it since 2005.
On the bus(those yellow school ones you always see on TV) at 6am from the Boston Common up to the start at Hopkinton.
The journey takes about an hour so you are warned not to drink much before you hop on the bus in the morning. The Athletes village is on a school oval. Huge marquees surrounded by port a loos. With tables of bananas, water bottles, bagels and coffee. The longest queues were for coffee early as it was cold and windy. And later for the port a loos when they all had too much coffee and nerves.
Camped out on the grass for a couple of hours as I didn't have to go up to the start until 9:10am.
I was in the 1st wave and 2nd corral going off behind the elite men at 10am. So at 9:10am we have to walk up to the start corrals about 1k away. So an easy walk takes about 15 mins with the crowd. Throw the old clothes off before the start. They check your bib numbers so you can't jump corrals.

We had the star spangled banner about 10 mins before the start and then they brought the elite men up just after. 29 Kenyans and Ryan Hall. Ryan Hall came near the front of our corral and was high fiveing the crowd. So they all broke into USA, USA. Great feeling when that happened.

No countdown for the gun and we were off. Only took me about 10 secs to cross the mat and I was basically running fully within 400m of the start. Lucky I was up the front. I was keen on not going to fast at the start as the downhills here can hurt the legs early.
I managed a decent 5k of 20:51 and 10k of 42:02 which was on the pace I wanted.

From then on I found it increasingly tough to stay on the pace as I just felt very tired and had no energy. That is it, the only excuse I'm giving.
The course is tougher than I thought. Lots of uphills and downhills. BTW the hill at about the 28k mark goes up for about 800m which in my opinion was the hardest on the course.

Wellesley College where the girls scream there heads off is as loud as those Youtube videos tell you. They pump you up so much for the next klm which is downhill and flat. I think I was doing sub 4 min ks after that. Had some energy just mis-used on the day.

Struggle into the finish with splits blowing out to 4:50 ks at one stage.
Splits were:
5k-20:51
10k-42:02(21:11)
15k-1:03:53(21:51)
20k-1:26:06(22:13)
21.1k-1:30:46(4:18/ks)
25k-1:48:28(22:22)
30k-2:12:19(23:51)
35k-2:36:16(23:57)
40k-3:00:48(24:32)
42.2k-3:12:08(4:33/ks) Overall 3380 out of 24338 that started.
90:46/101:22.

I must say the crowd was from 2 deep to twenty deep both sides of the road for about 40ks of the race. I can only recall a couple of ks where there was no crowd. They just yell for anyone. I had so many go Sydney's I thought I was in the Olympics. And high fiveing the kids is a must along the course, they give you so much energy. Not that I had any.

Crappy run by me. Not proud of the bad fade I had after 10ks. Love to do the race again and run it better now I know the course. Thanks for everyones support.

Easy 7ks

Colder than yesterday due to the wind. 3 degrees but with a 20k wind blowing. Should have run with the beanie as well. Ran from the seaport up to Boston Common and back. Total was 7.1ks in 34:22. Average pace of 4:50 per klm. Number for Monday is 1571 in case anyone wants to follow it. Corral 2 which starts at midnight monday your time. I'll try to run fast so you can go to sleep. Splits should be 21 min 5ks till the 25k mark which is about the start of the Newtown hills. Intend to attack the up hills and down after that and try and run hard to the finish.

Easy 7ks in Boston

Apparently Spring. But even at 9am it was 3 degrees. Wimped out and ran in a long sleeve top and gloves. The nose was running the whole time from the cold though. Ran from the Seaport up and around Boston Common and back. The Common is a little 380 year old public common or park for the people of Boston. Also where the buses up to the start line on Monday will leave from. Total was 7.2ks in 35:56. Average pace of 4:59 per klm. Picked up the race number from the expo this afternoon. So many people in there. Didn't fancy many of the clothes items. The Singlets are crap but did buy a short sleeve top since they looked ok.

Washingto D.C Easy 6k

Ran from the hotel in Foggy Bottom to the National Mall and ran around past the Washington Monument, Korean war memorial, World War Two memorial and Lincoln Memorial and back to the hotel. Was rained on during the run which was pretty cold. Total was 6ks in 26:24. Average pace of 4:24 per klm. Ok it felt easy. Maybe a bit too fast.

Capital Crescent Trail 19ks

Ran from the hotel down to the start of the trail which was about 2ks from the hotel. The trail runs along the Potomac river next to the C&O towpath. It is actually tar so I wasn't running on dirt for 19ks. Pity that the only two water spots on the trail had no water connected. A very thirsty morning. Plenty of runners and bikers out using it. It was an easy out and back run. 2ks to the trailhead and about 5 miles out and back. Total was 19.78ks in 1:31:35. Average pace of 4:37 per klm. Legs felt good. For Tim and Tom it was 49F and 92% humidity. A slight breeze of 6 mph and cloudy. Ran in my singlet and shorts. Was getting funny looks from all the Yanks in tights, long sleeves and gloves. It wasn't that cold.

Hurry Up For Health 8k - 31:19 = 3rd place

In Washington DC. My first run since Sunday's Strider's STaR at Dee Why. Been doing plenty of sight seeining which means heaps of walking. Does that count as exercise in a taper? The race was at 5pm on Saturday. I think they have daylight saving. The course was along the C&O towpath which runs parallel to the Potomac river. It is crushed sandstone(I thought it was tar) along the waterway. Plenty of water puddles along the course as it rained most of Friday here. Not many doing the race from the looks of it. They only had 285 last year. Started off a bit fast doing the 1st k in 3:42 and the 1st mile in 6:07. It was 4 k out and back. Myself and another guy ran together for the 1st 4k with me leading basically and him just behind. After the turnaround he pulled away and I couldn't stay with him. The guy in 3rd came up and eventually went past me about the 5k mark. From there I held on to finish 3rd overall in 31:19. Time wasn't what I wanted but it was my 1st run for a week. Happy with the podium though.

Lap of the Lake STaR 26ks

Rocked up this morning seeing a large group of about a dozen including Tom, Georgie, Mark, Jo, Steve H, and EJ. Turns out I had the wrong map as for most of the run I had no idea where we were going. Started at DY surf club and ran up to Long Reef and then through Collaroy, Narrabeen before getting the Narrabeen Lake where we ran up the path alongside Wakehurst Parkway for a few k's before coming back. Then it was up through Nth Narrabeen to Warriewood where most of us went short and ventured across to the beach to run back to Collaroy. After that it was back around the Lake and a few local streets in Dee Why to the finish at the surf club. Total was 26.1ks in 2:04:55. Average pace of 4:47 per klm. It was pretty slow for the first 5ks this morning.

Mlr 16ks

Ran from work up to Centennial Park and ran around the outside of the park including Moore Park Rd and Anzac Pde in the lap. Then ran around a couple of the local streets and back to work. All up 16.23ks in 1:16:33. Average pace of 4:42 per klm.

Hawthorne Canal 5x1k Reps

And no I was not swimming laps in the mud of the canal. Just running between the CR 4 and 5k markers which run next to it. Reps were 3:27, 3:40, 3:31, 3:27, 3:23. All done with a 2 min walk recovery. Did a 2k warmup and a 2k cool down afterwards. Into the wind on that 2nd one and then the North Easter died down.

Great North Walk STaR 30ks

Big crowd of about a dozen this morning. Started over at Woolwich and ran up to Hunters Hill and across to ryde, East Ryde where half the group left us so it was only the 5 of us running long. From there it was through Macquarie Park and into Lane Cove National Park at the Striders turnaround 5.5k gate. Then it was down to the start at Fullers Bridge across to Lane Cove West, and back through Linley Point and Hunters Hill to the finish at Woolwich. All up 30.21ks in 2:37:37. Average pace of 5:13 per klm. It was H2 on the Striders hill scale. Felt like there were more hills actually, plus we had 6ks of bush to run through as well. We did have some showers and a couple of falls not by me during the run. A good last long run workout for Boston.

10 x Downhill Reps

Started off inside Centennial Park but was then forced to run outside as it became too dark to see as there are no lights in there. Outside the run was about 500m in length instead of about 420m inside the park.

So reps were between 79 and 105 secs.

Total was 4.6ks in 14:31. Average pace of 3:09 per klm.

Did a 2k w/u and a 2k c/d afterwards.

MLR 20ks

A warm 27 degrees when I started tonight and still 24 when I finished. Ran from work up to Centennial Park and did a couple of laps around the outside of the park and back to work again.

Total was 20.54ks in 1:39:37. Average pace of 4:50 per klm. Legs felt sore from the run last night.

13ks @ MP

24 degrees and 85% humidity. No rain. Hardly a breeze.

Ran from Fairy Bower up to Manly golf course and did a couple of laps around the course and back home again.

All up 13.05ks in 53:19. Average pace of 4:05 per klm.

Just comparing conditions in different sessions Tom.

Manly Dam 30ks

Woke up early and had every intention of doing the Striders North Ryde Ramble. But when it is bucketing down over the top of the gutters the extra sleep feels a lot better than running in the pouring rain. Also I wasn't sure that running running down a creek bed from Beecroft back to Marsfield in a downpour was a good idea. Couldn't find my floaties.

Set off about 4pm and had intended to do the Striders North Head STaR until running into miss Lucy who convinced me flatter would be better. So instead ran along Manly Beach through Queenscliff, Manly and Warringah golf courses to Manly Dam.

Did a couple of loops around the Dam roads and ran back to Manly again. Realised I was a bit short in ks so did a run around the Eastern Hill and little Manly Cove and back home.

All up 30.26ks in 2:23:41. Average pace of 4:44 per klm. Hard work when it was 23 degrees, 70% humidity, winds of 40ks and gusts up to 50ks.

10 x Downhill Reps

Wanted to do a few more but due to the cloud cover and no street lights in Centennial Park it made it a bit difficult at the end.

Reps were between 76 and 84. The slack ones were at the start.

Total was 4.21ks in 13:05. Average pace of 3:06 per klm.

Not sure about Lane Cove Tim as I may have too much to do before I go OS on the 6th. I'm running an 8k in Washington on the 9th if that counts?
I'm finding the reps hard at the moment Ray.

Easy 11ks

Ran along Manly beach up to Queenscliff Lagoon and around the Golf course and back home.
23 degrees and 83% humidity wasn't good. At least the wind was blowing a bit.

11ks in 51:15. Average pace of 4:39/k.

MLR 17ks

22 degrees. Almost 90% humidity and raining. Lovely conditions to run in tonight.

Ran from work up to Centennial Park and ran around the inside track a few times and ran back to work. Very wet by the end if it.

Total was 17.16ks in 1:17:51. Average pace of 4:32 per klm. Felt good.

Centennial Park 3x3.7k Reps

22 degrees. 75% humidity and showering.

Reps were 13:43(3:42/k), 13:35(3:40/k), 13:40(3:41/k). All done with a 5 min walk recovery.

Did a 1k warmup and a 1k cooldown afterwards. Hard work tonight.

Airport Adventure STaR 30ks

Just EJ and myself this morning. So we were a bit slow to my liking for the 1st 7ks. 5:10 k pace. EJ wanted me to go ahead as he was going short anyway. So it was a long lonely run on my own.
Only caught parts of the 6am group and did see the 6:10 a couple of times.

Run started at Kogarah and went through Brighton, Kyeemagh, back through Brighton, Monterey, Ramsgate Beach, Dolls Point, Sandringham and across Captain Cook bridge.
Then it was through a very hilly Sylvania Waters and Sylvania before crossing Tom Uglys bridge to run through Carss Park, Kogarah Bay, Beverley Park, Ramsgate, Ramsgate Beach, Monterey to finish at the Bicentennial Park at Kogarah.

The slow start meant the pace wasn't what I wanted. Total was 30ks in 2:26:22. Average pace of 4:52 per klm.

10 x Downhill Reps

24 degrees and 72% humidity. Not nice.
Reps on the grass down hill from Paddington gates to the restaurant.

Reps between 75 and 80 secs tonight. With about double the recovery back up the hill.
Total was 12:41. Average pace of 3:04 per klm.

Saw Strider Moey in the park, plus Lara Tamsett as well at one stage.

MLR 17ks

Not exactly good for running tonight. 27 degrees and felt very warm even with the sun down.
Ran up to Centennial Park and around the outside and a lap inside as well. And then back to work.

Total was 17.6ks in 1:25:00. Average pace of 4:49 per klm.

10ks @ MP

It was meant to be at Marathon pace tonight but the wind put paid to that.
Tough run in a 30k sea breeze with gusts in the mid 40's.

Anyway it was 10ks in 42:10. Average pace of 4:13 per k. Didn't help much that wind.

Balmain Bungle STaR 30ks

Started at Drummoyne and ran through Birchgrove, all of Balmain, Lilyfield, Leichhardt, Petersham, Lewisham, Dulwich Hill, Hurlstone Park, Canterbury, Ashbury, Summer Hill, Haberfield and back along the bay to the finish at Drummoyne across the new bridge.

A small crowd of six of us this morning with 2 doing Six Foot and the other 2 going short. Only Fats and I did the full course sort of, as Fats had run from Ashfield to the start so stopped there on the way past. About 32ks he probably did.

Picked up a late starter Chris at Canterbury Racecourse so ran back with him.

Total was 30.15ks in 2:28:33. Average pace of 4:55 per klm.

Striders 10k North Head

A race best not mentioned. Tim put me to the sword early and blitzed a 35.

Was pretty windy but at least it didn't rain. The 1st 2ks were ok but the rest were crap. Was even beaten by a pram.

10k in 40:25. The little said about that the better. Maybe it was the downhill reps on Thursday?

8 x Downhill Reps

Centennial Park down the grass slope from Paddington gates to the restaurant.

About 420m in distance. Total was 3.32ks in 10:18. Average pace of 3:06/k. If only I could run on the flat that pace.
Each rep was between 1:15 and 1:20. About double that time for the recovery back up the hill.

Did I mention Boston has a lot of downhills?

MLR 17ks

Ran from work up to Centennial Park and did a lap around the outside and then one inside as well. Legs were not feeling up to it tonight.

Total was 17ks in 1:21:09. Average pace of 4:46 per klm.

Surf club swim, board, run & flags

After the Equaliser this morning the swim was great although very long. The board paddle was long as well but I managed 5th I think.
In the run I was handicapped out of it so couldn't be bothered. And in the flags I managed 4th.

But a keg and BBQ solved the world's problems afterwards.

Striders Equaliser 14ks

An early morning bush and road run. Basically run from Belrose to Lindfield Oval in the bush and then run along the streets for a couple of ks. Go back in the bush and run back to Belrose.

Basically a crap run for me as I don't practice much rocky trail downhill running which is what a lot of the course is.
Hills hurt, the downhills hurt and even the flat bits were not that good for me either.

71:17 for me and 36th spot out of 119.

3x3k Reps

Ran from Fairy Bower to Queenscliff Lagoon. Then around Manly Golf Club. Then from Queenscliff lagoon back to Fairy Bower. Had a 5 min jog recovery between each rep.

Reps were 11:47, 11:35, 11:24. The first one was almost all into the North East sea breeze. The 2nd around the golf club was a bit windy. And the 3rd on the way back was a good tail wind.

Temp was 22 degrees. 64% humidity and gusts up to 30ks. Into the wind was hard work.

MLR 16ks

Fairy Bower to Queenscliff and then Manly Vale and back home again.
21 degrees, 64% humidity and a bit windy as well tonight.

Total was 16.53ks in 1:16:51. Average pace of 4:38 per klm.

A tour of Manly 22ks

Finally out for a run at 6pm with the sun still out and it was 27 degrees and 70% humidity and no sign of a cold southerly.
Started at Fairy Bower and ran down to Queenscliff and up past the lagoon, then across to Manly golf course and then through Manly lagoon and across to Manly Vale.
Some nice hills in Manly Vale as I ran up to Manly Dam and a short bush section to exit at North Balgowlah. From there it was down to Seaforth and underneath the Spit Bridge. Around the bush to Clontarf and then up through the hills of Balgowlah Heights.

Then back down to Balgowlah and along Little manly cove, past the penguins and the wharf to arrive back home absolutely stuffed.
Total was 22.3ks in 1:51:53. Average pace of 5:01 per klm. Some heavy hills in the 2nd half of this run plus a bit of bush running with stairs.
I'm a member at Palm Beach Tim. Since 1987.

Surf Club swim, board, run & flags

As the Striders were doing the Hornsby Hurricane which is 20ks of bush out of 30 I decided against going up there. I was intending to do the Striders North Head run early but when the temp was 26 degrees at 6am I decided against it.

I headed to my surf club instead. The water was fantastic I can tell you. The outside temp was 33 degrees at 10am so I wise not to run.
The swim was a very long one today and I managed not to drown myself. In the board I think I was 6th. I won my first run in 2 years which was good. There goes the handicap for next week though. And in the flags I was 3rd.

Didn't have to buy beers as the Surf Club was christening a new surf boat so we had a BBQ and free keg on our back lawn. Ah the Aussie Summer!

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.