North Head STaR 26ks

Small crew of only 5 today with Gold Coast on. Started in Clontarf and ran up hill to Balgowlah Heights and then down to Forty Baskets Beach and through Fairlight to Manly Wharf.

Then it was up to do the loop of North Head and back down to Shelly beach and along the beachfront to Queenscliff. From there over to Manly Vale via Manly and Warringah golf clubs.

Then Mark and I decided to go short and just ran back up the hill and down to the beach at Clontarf. All up 26.2ks in 2:14.51. Average pace of 5:08 per klm. A bit slow but it does have a few hills(H3) in the run plus the ribs were still giving my lungs grief.

Great runs by David Tonge 2:36, Tom Highnam 2:34 both PB's at Gold Coast Marathon today. But the best was Dave Criniti with a 1:07.13 for a 2min PB in the half. Awesome run.

MLR 22ks

Ran from work up to Centennial Park and did laps of the park, Moore park, SCG, SFS and Fox Studios and then back to work.
Almost back to work and I tripped on a big tree branch on the ground with soon to be bruising Knee, Elbow, Hip, Shoulder and most painful of all Ribs.
The Ribs and elbow hurt the most. The Ribs hurt my deep breaths and the elbow is on the inside point. No bruising yet but I'm sure to have som classic marks.

Total was 22.4ks in 1:42.26. Average pace of 4:34 per klm.

Darley Rd 15x200m Hill Reps

Footpath conditions were wet but the rain from earlier in the day had stopped for the run tonight.

15 Reps done in 29:48. About 1 min up with about the same recovery back down.

State Longcourse XC 53:59= PB

Third trip down to Nowra for this race and the drive is still just as bad. 2 and a half hours to race 12ks is not fun. The other races were in 2006 and 2009. So I guess my record isn't looking good to front up next year?

3laps of a hilly 4k circuit with one monster hill straight up at the 2k mark. Walking up was faster today than running up it on the 2nd and 3rd laps.

Splits were 17:18, 35:48(18:20), 53:59(18:11). A bit too fast the 1st lap with the 1k in 3:40. Paid for it in the 2nd lap. But the 3rd was much better knowing the race for home was on.

The time in 2009 was 55:25. So a 1:26PB. I think my first PB for the year. Gotta get one sometime. Pity the longcourse isn't back at Centennial Park like they have had in other years. Would be a nice flat course in the middle of the park.

ES Marks Track 10x400m Reps

Did a 2.5k warmup before starting.
Reps were 77,80,77,80,77,79,81,80,78,82. All done with a 200m jog recovery.
Did a 2.5k cool down to finish.

Felt better than last week. Hope I can run a bit better at Nowra Cross Country on Saturday.

MLR 20ks

Ran from work and did laps around Centennial Park, SFS, SCG and Fox Studios and back to work again. Felt cold running tonight but probably wasn't.
Total was 20.70ks in 1:35.09. Average pace of 4:35 per klm.

Darley Rd 10x200m Hill Reps

Did a 2k warmup over to the bottom of the hill. Fairly steep hill but only has a 200m section between side streets to run up.

Ten Reps up and down the hill in 19:52. The recovery down was about the same as the run up. Distance was 4ks.

Then did a 2k cool down back home. Won't help much for 12k State X-C at Nowra this Saturday.

Easy 8k

Ran along Manly beach up to Queenscliff Lagoon and back. You think the council would get the excess sand from the tiles and put it back on the beach by now with so much missing?

Total was 8.2ks in 37 flat. Average pace of 4:30 per klm.

Mini Mos 10k Race

Day turrned out fine and with not much wind at all. Pity this course is so hilly for most of it.
Did a 2k warmup before starting and notice Tom was missing but sore Scott Westcott and Tim Rowe who were to battle for the win on the day. Scott came out a minute ahead.

I was ok through the 2k mark in 7:20 and then it all fell apart and I was through the 5k in about 20:40 I think. Basically stayed the same pace to the end to finish in 41:24. About a min and a half slower than last year. Holy crap. I might retire. 7th in the age group so not even a gong to take home.

Manly 11ks

Ran along the beachfront at Manly which had more sand on it than the beach due to the big surf in the last week.
Ran up to Manly golf course and did a lap of the course and back home again.

All up 11ks in 46:45. Average pace of 4:15 per klm.

ES Marks Track 10x400m Reps

Felt pretty cold at the start and took 3ks before I finally warmed up properly.

Reps were 81,82,83,83,81,77,81,83,81,81. All done with a 200m jog recovery.

Did a 2k cool down after finishing. Plenty out running so it made it easier to chase people.

MLR 20KS

Ran from work without much rain this time up to Centennial Park and did a lap of the park. Then did a few loops around Moore Park, the SFS and SCG and back to work. Plenty of water still around on the streets and the lakes were over flowing along Alison Rd side of CP.

All up 20.15ks in 1:35.40. Average pace of 4:44 per klm.

Just slightly quicker than what Timmy ran in the rain yesterday.

Moore Park 15ks

A nice run in the wind and rain tonight. From work up to Centennial Park and ran down towards Randwick racecourse before turning back and doing a lap of the Showgrounds, SFS, and SCG and back to work again.

Plenty of water on the roads and in the air. Got thoroughly soaked but loved it.

Total was 15ks in 1:08.07. Average pace of 4:32 per klm.

Chatswood Chase STaR 30ks

Started at Lane Cove National Park at the start of the Striders 10k race point. Small crowd with only Mark F, Mark S, Dave C, Pete Truscott, Bruce and Ray W running this morning. David Tonge caught us from the 6:30am start at about 20k and Dave C went with him.

We run the whole way along the 10k course minus the side trip up Scribblies to the Ryde Rd gates, then we go through Macquarie Park, Lane Cove West, Artarmon on the run up to the Great Northern Hotel on the pacific Hwy.
Then through Chatswood and Roseville with some good rolling hills up to Gordon. Then we go back south past Gordon golf club and into the bush in Lane Cove national park. A bit muddy but nothing too bad from the showers last night. Then we run past West Lindfield and down back into the national park across the weir to the finish.

Total was 30.2ks in 2:30.24. Average pace of 4:58 per klm. Not too bad with the H3 Striders hill rating. Probably could be H4 as there are a lot of them.

Centennial Park 8ks

Great day for a run in the park. Not much human traffic on the running track as most were off in the parks.
Did a couple of laps of the running track plus a bit extra.

Total was 8ks in 33:55. Average pace of 4:14 per klm.

MLR 17ks

After the storm on Tuesday night and the rain on Wednesday night it was finally clear weather tonight.
Ran from work and did a lap around Centennial Park with another lap around Fox Studios before heading back to work.

Total was 17.5ks in 1:23.14. Average pace of 4:45 per klm.

Rocks Push STaR 26ks

Missed putting this one in. I know we started in the Rocks and ran over to Pyrmont and past the fish markets and then up through Ultimo and Central Station.
Then it was up through Hyde Park and the Domain before going over to Rushcutters Bay. Then we ran up the hill to Kings Cross and down back past Garden Island and the Domain again before going past the Opera House and the Quay.
Decided not to do the bit to Kirribilli so turned after crossing the bridge.

All up 26.2ks in 2:14:51. Average pace of 5:08 per klm. Must have been the hills and stairs.

Aths NSW Cross Country Relays 4x4k

Tom didn't get my email so I wasn't actually in a team when I arrived. But Dave Criniti said he wouldn't run as he ran the 10k earlier that day. So Tom fixed it up for me. Thanks Tom.
I was running first but missed the start as I was too busy not paying attention. Probably cost about 20 secs off my time because of it.
Ran around the mud and rain for an official time of 16:59. Pretty average but I have not been running much.

The Striders B team was 5th. The relays were held at Miranda the same for the last 4 years.

MLR 15ks

Ran from work up to and around Centennial Park and Moore Park and then back to work.

Total was 15.2ks in 1:12:47. Average pace of 4:47 per klm.

Airport Adventure STaR 26ks

Starts in Kogarah and we go through Brighton, Kyeemagh, Monterey, Ramsgate beach, Dolls Point, Sandringham before crossing the Captain Cook bridge. Mark F and I were dropped by the group after about 10ks with the really flat track making the rest pickup there speed.

Then ran through Sylvania Waters and Sylvania before taking a bit of a short cut missing Sylvania heights in the process. Boring bit anyway. And I always run for the views! Then we crossed Tom Uglys bridge to Carss Park, Kogarah Bay, Beverley park, Ramsgate, Monterey and back to the finish at Kogarah.

Total was 26ks in 2:10.05. Average pace of 5 mins per klm. Bit slow for both of us with sore heels.

SMH Half Marathon 1:30:41

Had a preferred start again from the 85 flat from last year. Glad I didn't have to line up but I was there early enough that it would have only been 45 mins anyway.
Met a few of the HuRT's boys in the Domain. Many were heading to Actions' executive washroom but that was locked as I had walked past it earlier and had to use the usual Kennys port a loo.

Gun time was 1:30:41 for the 21.1k. Apparently 602nd out of 10,926.
10k split was 41:07 and 20k 85:37.
Not a good run. I liked the old 2 lap course better but Fairfax want to jam more and more onto the course so they changed it. They will probably have to change again for 2013 as the real building work on Barangaroo starts up. Wasn't my worst at SMH as I have run a couple injured or after injury.

ES Marks track 5x1k Reps

Felt a bit stiff in the legs tonight before starting so the warmup was a bit longer 2.4ks. One more lap.

Reps were 3:30, 3:31, 3:30, 3:31, 3:34. All done with a 200m walk recovery.

Plenty of fast runners on the track that I tried to chase. Don't think it worked. Did a 2k cool down after finishing.
SMH Half on Sunday. Probably my last preferred start for this race. With Fairfax's form with C2S they will probably hack the times for the half as well for next year.

MLR 13ks

Very easy run from work up and around Centennial Park via Moore Park Rd and Anzac Pde. Not many out running tonight at all. Wasn't even cold.

Total was 13.1ks in 1:04.00. Average pace of 4:53 per klm.

Mothers Day Classic 8k

Wasn't sure I should be racing when the cold is still hanging around. A cool and windy start this morning in Sydney. 13 degrees but it felt colder in the shade.
Plenty of pink out in the Domain and I felt out of place in Striders Green.
Watched the 1st k of the 4k race and then ventured over to the start on Macquarie St. The course was starting at Martin Place on Macquarie St and going down to William St with the turn almost at the intersection then back down Art Gallery Rd the wrong direction to normal traffic and back up to St James place outside the Mint for the turn to the 2nd lap.

Lined up on the front line as there didn't seem to be too many quick ones running that I would slow up. The 1st k was pretty average going through on 3:39 but from there the lungs didn't help with the breathing too much.
Came through the 4k in 16:07(edit) which I was hoping for a lot faster. Managed on the 2nd lap to catch the 3rd woman and only missed out on getting the 2nd woman by a few hundred metres. Chloe Tighe the female winner was probably a k up the road when I finished. Michael Prince won the mens.

Finished in 32:12(edit) according to my watch. Apparently I only recorded at the 4k mark but since I know who I passed running to the finish including beating one guy in a sprint to line I've adjusted the time. Plenty of dodging was needed on the 2nd lap as we came up behind the slow runners still on the 1st lap. I think some of them do forget that there is a 4 and 8k walk that they can do.

A good morning anyway. Was talking to 2nd place Michelle Chadwick who is coached by Sean Williams and almost had her convinced to join Striders and run at 6:20am. She is trying for a sub 3hr marathon.

ES Marks 6x1k Reps

Hottest May day in 70 years at 29 degrees today. Of course I run at night so a bit cooler.
Did a 2k warmup and a 2k cool down after finishing. Although I didn't cool down that much as it was still warm.

Reps were- 3:33, 3:29, 3:35, 3:35, 3:36, 3:33. All done with a 200m walk recovery.

Doing the Mothers Day 8k in the Domain this year. 2 laps of part of the SMH Half course. Although we go down Art Gallery Rd in reverse to the usual driving way. I think that way is easier as it doesn't have that nasty short steep hill before the Art Gallery. Should be fun with all the pink out.

MLR 15ks

Getting over the cold I have had for a week. Still feeling it in the lungs though which doesn't help the breathing when I'm running.
Ran from work up and around Centennial Park via Moore Park Rd and Anzac Pde with a loop around Robertson Rd on the way back to work.

All up 15.22ks in 1:13:30. Average pace of 4:49 per klm.

MLR 13ks

It was supposed to rain this afternoon but all we had was cloud with nothing attached.
Ran from work up to Centennial Park and did a lap of the park via Moore Park Rd and Anzac Pde and back to work.
All up 13.1ks in 1:03:18. Average pace of 4:49 per klm.

ES Marks 6x1k Reps

At ES Marks track tonight. Not as many people as last Tuesday but still good groups I could chase around the track.
Did a 2k warmup before starting.
Reps were 3:30, 3:34, 3:33, 3:29, 3:25, 3:31. Did a 2k cool down after finishing.

Some girls from the Lingerie Football League were parading around the track tonight. Made for a good viewing night.

Aths NSW Novice 10k

The Athletics NSW Novice race was run down at Ramsgate as per the norm for the last 70 years. This year was the 100th year of the male novice race. The women apparently only became Novice's in the 70's.

The race was two big laps of 3k and then 2 small laps of 2k on mostly grass, dirt and sand. A bit of mud this year but nothing really bad. Legs still don't have much pace and I do hate the course even withput hills.

Time was 42:01 for the 10k which probably wasn't anyway as the Garmin said 9.85k. So I ran even worse.
State 10k road on sunday will be much better.

Tom was 3rd overall so he is now banned from Novice. And in the teams the Striders A team was 1st. The B, C and D teams in the males were all actually 1st but I think they only count down to A and B?

ES Marks 8x400m Reps

Not as many people at the track as on Tuesday night but still good numbers for me to chase around.
Did a 2k warmup before starting and a 2k cool down afterwards.

Reps were 74, 78, 76, 76, 77, 79, 76, 77. All done with a 200m walk/jog recovery. Probably more walking than jogging though.
Finish with a 200m rep in 31 seconds which wasn't fun.

MLR 13KS

Very windy today. I ran from work late morning up to Centennial Park. I had intended to run in the park but the lineup of cars and people had the place looking like a zoo so I stayed around the outside fence.

Plenty of people going to the Roosters V Dragons match at the SFS as well getting in the way down Anzac Pde. After that it was back to work for a short run as the legs didn't feel like doing much.

Total was 13.1ks in 1:03:40. Average pace of 4:51 per klm.

ES Marks 5x1k Reps

Pretty windy around the track tonight. Lots of people running including about 100 from Spot Andersons Bondifit squads.
Did a 2k warmup and a 2k cool down after finishing.

Reps were 3:35, 3:50, 3:41, 3:40, 3:37. All done with a 200m walk recovery. Legs felt really heavy which I guess is reasonable after doing a 50k race 9 days ago.

Canberra 50k- 3:52:51

My 50k PB had been niggling at me since 2007 when I discovered that Action had a time only 1 sec faster than my PB. If I had checked in 2007 before the race I might have run a bit faster doing the last 7.8ks.

I only decided in January that I would enter the 50k at Canberra. With limited training due to work and an achilles injury I entered the 50k getting a seeded start in the process with my name on the bib. First time ever.

I started the race with only 4 runs over 30ks which is not ideal for a marathon let alone an extra 20% afterwards. The conditions were good on the day and I thought I might be able to run another sub 3hr marathon as well. But that went out the window early when I realised my endurance wasn't up to scratch.

I went through the marathon in 3:12:37 which wasn't too bad as my last one in Sydney 2011 had been 3:31 in the heat finishing in 134th spot. I kept going to the first drinks table on the ultra which is just up the hill from the finish. I questioned at that point why had I entered the 50k. I figured then I couldn't DNF with my name on the bib so kept going.
The Ultra is always fun as going along the bike path everyone yells out to each other to keep going even if we don't know each other. A special club!

I finished in 3:52:51 for 14th overall. Just missed the PB. The worst part is that the time of Action's I wanted to beat was set in the 45-49 age group so he will still be ahead of me. Bugger.
Great to see everyone in Canberra again. Including Ewen, Ray James, Colin, Kanser and Timmy.
Thanks for the support.
Just realised that I have run Canberra 4 times entering the Ultra 3 times. I must be mental.

9ks with 5k at Marathon Pace

Along Manly beach front in the southerly. Nice wind but the pollen in the air isn't helping my breathing this week.

9ks total with 5ks at Marathon Pace of 21 mins. Easy. Just have to get through the 50k now.

Homebush Hustle STaR 16ks

Playing 7am host this morning with mainly the MTG for company with Horrie leading the group for their last run together before Canberra.

We started in Concord and ran over to the Olympic site and down to Homebush wharf. Then back up to the Sydney super dome/acer arena/allphones arena before heading along the Striders Homebush 10k course to the sandpit. We had to jump the fence as it was blocked off for the horses to play on for the Easter Show. From there it was through the Bicentennial Park mangroves and back along the road to finish at Concord.

Slow pace due to playing 7am host but it did get faster the last 4ks. Total was 16.37ks in 1:32:54. Average pace of 5:40 per klm.
Nice morning for a run with Easter eggs from the host afterwards. Happy Easter!

40mins in Centennial Park

The running track was so busy that I took to the dirt track inside of the horse track for a run today. Even that had plenty of people out running.

Total was 8.5ks in 40:39.

Hope so Ewen.

ES Marks Track 2k,1.6k,1.2k,800m,400m

Legs didn't feel good from the word go tonight. A long day at work and hurting my back as well didn't help.
Reps were 7:30(2k), 5:50(1.6k), 4:24(1.2k), 2:45(800m), 1:17(400m). All done with a 400m walk recovery except between the 800 and 400 where I only did 200m recovery.

Speed was 3:45/k, 3:38/k, 3:40/k, 3:26/k, 3:12/k. Could have been faster but I was buggered.

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

One Hour

Ran for an hour along Manly beach front and up to Manly Golf Club and did a couple of laps around the club which is just over 2.5ks per loop. After that it was back home again along the beach.
Good seeing conditions with the almost full moon tonight. Pretty windy and humid though.

Total was 12.75ks in 1hr. Average pace of 4:42 per klm.

ES Marks Track 6x1k Reps, 1x200m Rep

Did a 2k warmup and a 2k cool down after finishing.
Had a massive head ache hit me during the 1st rep which really knocked me around during the rest of them. I ended up needing more than the 2mins recovery I was going to use and pushed it out to 2:30 recovery.

Reps were 3:33, 3:28, 3:35, 3:32, 3:34, 3:32. Then a 200m rep in 30 secs to finish.

Don't know where the headache came from as I felt fine before starting. Maybe due to not doing anything fast since November?

Tourist Trot STaR 25ks

Started just outside Centennial Park near the horse gates, ran into the park and did half a lap and up and out via the Woollahra gates. From there it was down to Edgecliff and along Rushcutters Bay up and over the Kings Cross tunnel to William St. That hill seems a lot steeper from that side than City 2 Surf.

Then it was into the city past St Marys Cathedral and down to the bridge via Kent St. Over the bridge to Milsons Point where I decided to do the short cut and come straight back over the bridge on my own. Then it was through the Rocks via Argyle Cut and past the MCA, Circular Quay, Opera House, Botanical Gardens where I sang a few Arias for the opera fans.

After that it was past Harrys where I stopped in for a pie floater. From there it was past the Naval yards and up the hill to Kings Cross(stinking of stale beer as per usual), through Paddington and past the SFS and SCG to the finish. All up 25.3ks in 2:00:35. Average pace of 4:45 per klm. Had to do a loop of Robertson Rd to make up the two hours as I was a bit short at the end.

P.S Kanser and Timmy were spied scurrying past the group at the finish. Seems they were afraid of the pace of Skippy Heyden, Fats and JB. Very soft boys.

Manly 10ks

Ran from Fairy Bower up to Manly golf club and back along the beach. Pretty humid night with no wind and some good lightning strikes out West and out to sea.

Total was 10.15ks in 48:03. Average pace of 4:44 per klm.

MLR 15ks

Ran from work up to Centennial Park and did a couple of laps around the inside of the park as it was getting dark. Ran back to work after that.

Total was 15.02ks in 1:10:26. Average pace of 4:41 per klm. Felt faster.

Surf Club Swim, Board, Run & Flags

Considering I have not had a swim since November the swim was very ugly today. The board wasn't that good either as we had no swell and had a long paddle out and back.
In the Run and flags I was 5th in both. Not bad considering the run this morning.
A BBQ and beers for lunch cured the day.

Pymble Pushover STaR 29ks

What a delight. Smaller numbers than last week, with Tongey, Shaun and Jo Cowan in attendance and 4 others I don't know. No show from the local boy JB?

Started in West Pymble and ran through Pymble, St Ives, North Turramurra, Wahroonga, Warrawee, South Turramurra and back through the bush to West Pymble. I was dropped by the group through St Ives and didn't see them again. Too many hills for me and a lot of bush made for a very slow run.

Total was 29.6ks in 2:40:38. Average pace of 5:25 per klm. Must be getting slower on this course. I did it once in 2:21. A good hitout for Canberra though. Might help me get through the 50k.

Manly 8ks

Started from Fairy Bower this afternoon and ran up to Queenscliff through the human traffic along Manly ocean front, then through Manly Golf Club to Balgowlah and then back through Fairlight to Manly.
Got waved at near the wharf by a female runner, no idea who?

Total was 8.4ks in 40:37. Average pace of 4:50 per klm.

10k @ MP

Did a double lap of Manly beach as it is pretty flat to run on. With a light southerly blowing it was better than normal. But with a temp of 18 degrees and 87% humidity it was worse than last night.
Ran 10ks in 42:01. Not sure how I can manage another 32ks at that pace?

In fact the first 10ks at Canberra with the uphill loop of the parliament houses and the carbo load still in me would probably be slower.

MLR 20ks

Ran from work up to Centennial Park and did laps around the running track. I was looking for that hooligan who frightened Tom earlier but didn't see him.
Did a lap around the outside via Moore Park Rd and Anzac Pde and went back to work.

Total was 20.35ks in 1:33:20. Average pace of 4:35 per klm. Felt good. 22 degrees and 80% humidity didn't make for nice running conditions tonight.

Recovery run 6ks

Wet and windy tonight. A very soft run along Manly beach on the grass up to Keirle park and back. Mostly only drizzled but it was enough to get me wet.
Total was 6.58ks in 36:09. Average pace of 5:29 per klm.

I feel like Thorpie Ewen. A few months off being fit enough to race a Marathon(200m swim).

Western Wanderer STaR 31ks

A bit late to the start so spent the 1st k catching up with Cam Arnold. We eventually caught up with the main pack after cutting a bit off in Abbotsford.

We started in Drummoyne and went around the waters edge of drummoyne and underneath the Gladesville bridge, through Russell Lea, Chiswick, Abbotsford, Wareemba, Canada Bay which is where I fell off the back of the 6:20 group and saw occassional glimpses of them in the distance.

After that I ran out to Cabarita and did the loop of the park and back through Concord and around the golf club. Back through Canada Bay, Five Dock and on to Rodd Point to join the bay run. I went around the long way as you are supposed to and across Iron Cove bridge to the finish at Brett Park.

Total was 31.5ks in 2:25:15. Average pace of 4:36 per klm. Going on my records this would be the fastest I have run this STAR. Most are usually 4:40-4:45 per k for me. Certainly is a hard run when I am not fit enough.

The 6:20 group had Ray Wareham, David Tonge, Fats, Cam Arnold and Uncle Dave running. No wonder I couldn't keep up.

Manly 10ks

Legs didn't want to work tonight. Plus it was 23 degrees and 83% humidity and up to 30k wind gusts. I know Timmy loves a weather report!

Ran anlong Manly beach and up to Keirle Park and back. Total was 10ks in 48:21. Average pace of 4:50 per klm.

MLR 20ks

Ran from work up to Centennial Park and did a lap around the outside of the park. Then 2 laps around the inside on the running track and then ran back to work. Quite windy with the Nor Easter still blowing.

All up 20.01ks in 1:36:01. Average pace of 4:47 per klm.

Circa 1987

Back when I had to save lives on the beach. Those two couldn't be saved, they married other guys.

Manly 11ks

22 degrees, 30k wind gusts and 76% humidity. But at least it isn't raining. Must be Autumn!

Ran from Fairy Bower up to Queenscliff lagoon and then around Manly golf course and back. Plenty of people out running tonight.

Total was 11.6ks in 55:30. Average pace of 4:47 per klm.

Recovery run 6ks

Ran from Fairy Bower up to Keirle Park near Queenscliff Lagoon and did a lap around the park on the grass. Was on the grass most of the way up to the park as well along Manly beach.
Pretty windy with the sea breeze blowing.

6.55ks in 36:49. Average pace of 5:37 per klm.

Dee Why Dash STaR 30ks

A nice hilly H4 STAR with the Striders this morning. Nice and cool weather and no rain for once.
Starts at Dee Why Surf Club and we basically run up hill to Oxford Falls and French Forest and then up hill again to Belrose. Hills were tough especially at the start of a run.

From there it was down to Warringah Aquatic centre and a bit up hill to Allambie Heights and then down through North Manly and Warringah golf club and along the flat to Queenscliff.

Then up over the hill to Freshwater and Curl Curl and back to Dee Why. About 10 in the group this morning including Uncle Dave, Ray W, Shaun A, EJ and Nick B.

Total was 30.1ks in 2:25:52. Average pace of 4:50 per klm.

North Head Trail Run 9ks

Who would think that North Head would have trails???? But it does. One starts from near Shelley beach car park and goes behind the houses up to the artillery school. Then through there and up to the Cafe near the North Head road loop. About 8ks up and back on the actual trails with plenty of stairs unfortunately and lots of water around.

I found a lake/swamp below the artillery school as well on the eastern side of the head. Amazing views and was good fun for an afternoon run in the sun.

Total was 9ks in 45:47.

MLR 17ks

Finally some sun after this mornings downpour. Ran from work up to Centennial Park and did a lap around the outside via Moore Park and Anzac Pde plus a lap on the inside running track which was a bit messed up from the rain.
The lakes in Centennial Park were close to full. Well they would if it wasn't for the drainage system that sends it eventually to Botany Bay under Randwick racecourse.

Total was 17.5ks in 1:20:40. Average pace of 4:36 per klm. I was feeling good tonight.

P.S Tim was quite happy that he gets to DNS at Six Foot Track when I saw him in the park tonight. He said he was afraid that Tom wearing his floaties might beat him in the Cox's swim leg.

Manly 8ks

Not raining for once but a nice 30k southerly blowing tonight. So I had a tail wind out and a headwind back.
Ran from Fairy Bower up to the end of Queenscliff Lagoon and back.

Total was 8.2ks in 39:23. Average pace of 4:48 per klm.

Harbourside Hike 29ks

I knew it was going to be tough today when the course read H4. Don't think my legs are ready for that yet.
Huge crowds in the 6 and 6:10 but heaps going short due to Six Foot boat race next week. We had about a dozen at 6:20 with 4 going short. Shaun was worried about the river height. I said don't worry a 3ft flow is over your head. Too funny, not!

Started in Waverton and ran through North Sydney, Cammeray, Crows Nest, St Leonards, Northwood, Riverview, Longueville and back through Northwood. Then down to Greenwich Point, Wollstonecraft, Berry Island, Balls Head and back to the finish.

Thank god that was over. Plenty of hills and bush. Timmys calf would have blown running up to Crows Nest in the first 5k.
Total was 29.2ks in 2:38:00. Average pace of 5:24 per klm. Humidity was high again 80% and 21 degrees for most of the run.

Manly 11ks

26 degrees and 75% humidity with a bit of rain at 7:30pm. Hopefully nice cold front is coming with not so flooding rains tonight.
Ran along Manly beach front up and around Manly Golf Club and back home.

Total was 11.6ks in 55:45. Average pace of 4:48 per klm. Feeling fitter.

Church Point Challenge STaR 28ks

Tough morning for a run. 20 degrees isn't warm but with the cloud cover and some rain it was 90% humidity which really sapped the strength.
I was a bit late to the start at Narrabeen so just had time to grab a map and run.

Started at North Narrabeen surf club. The preferred surf break of World Champ Damian Hardman. Vicious left hander and that is not before the locals beat you up in the car park.

After the start we ran through Warriewood, Mona Vale, Ingleside and a short bit of downhill bush. Looked like the Equaliser course with the sand all washed away and plenty of rocks. Then it was along McCarrs creek to Church Point and then back through Bayview, Loquat Valley, Winji Jimmi, and Bungan before turning to run back to Narrabeen via the coast.

Plenty of hills on the H3 by the Striders but I reckon should have been H4. Ran with Jo Cowan for most of the run as the front guys took off and subsequently got lost and we saw them coming back from Church Point the wrong way. That is why I run with a map and Jo, Mark F and Pete Truscott who know every course.

Total was 28.3ks in 2:33:44. Average pace of 5:25 per klm. Bit slow but at least I had a long time on my feet.

Manly 10ks

Windy and humid tonight after a 29 degree day in Sydney. Unheard of this summer.
Ran from Fairy Bower almost up to Warringah Golf Club and back. Didn't feel that fit tonight.

Total was 10.2ks in 49:58. Average pace of 4:53 per klm.

MLR 13ks

Ran from work up to Centennial Park and did a lap around the outside of the park including the SFS and SCG and then back to work. A fair bit was run on the grass as well. Feet were still a bit sore.

Saw 3 seperate accidents outside Randwick Racecourse stuffing up the traffic. One had 5 cars involved and the others had 2 each. Of course there were about a dozen towies waiting to take away any undriveable.

Total was 13.2ks in 1:05:19. Average pace of 4:56 per klm.

Manly 10ks

The feet were very sore tonight. Especially the balls of my feet that copped most of the rocks from the Equaliser on Sunday.
Ran from Fairy Bower up to Manly Golf Club and back.
Total was 10ks in 45:57. Average pace of 4:35 per klm. Must be a flat course!

Striders Equaliser 14ks

Not one of my favourite races. Rocky downhill slopes are never a fan of me.
Today was even worse with the summer of rain having scraped all the sand away from the sandstone leaving the downhills very hard and rocky underfoot. And the uphills very muddy.

I started off ok as it was flat, and then the downhill came and loads went past me, the uphill after the creek saw more runners go past. I only managed to take a few spots back on the road section after Lindfield oval.

Back in the bush and once again runners went past me on the downhill but It did manage to hold on going back up the hill and only lose one spot.

I think it was a PW aside from the time about 30 of us went long for 4ks a few years ago. 1:20:56. Very ugly. But what was worse was seeing Timmy berating the tea lady for having no milk. He'll be crying at the top of Pluvio if he can't take his tea black.

Manly 7ks

Thunderstorms and Rain Ewen?
At least the sun was out for awhile today.
Pretty windy again as the Summer Nor Easter blows hard in the afternoon along the coast.

Ran up to Queenscliff lagoon trying to avoid all the surfies hanging out at the beach with the festival of surfing on at Manly.

Total was 7.2ks in 35:34.

Manly 8ks

Pretty tough to run in tonight. A 20k Nor' Easter with nearly 40k wind gusts.
Ran from Fairy Bower up to Queenscliff Lagoon and back.

Total was 8.12ks in 41:05.

MLR 15ks

Ran from work up to Centennial Park and did a couple of laps on the grass inside the horse track.
Then ran back to work.

All up 15.1ks in 1:14:21. Average pace of 4:55 per klm.

Manly 9ks

The smell of aftershave and perfume hung in the air along Manly beach. It was a lovefest that I had to dodge and weave through tonight. More hormones than a rabbit burrow.

Ran from Shelley beach up to Queenscliff lagoon and back. Total was 9.13ks in 46:11.

Centennial Park 21ks

Due to work commitments I had to run in the afternoon which wasn't ideal today. 25 degrees and sunny when I started at 1pm.
Headed from work up to Centennial Park and did a couple of laps inside the park on the grass. Best spot on a hot day. Still it didn't stop me getting sunburnt as I forgot it was Summer with all the rain and didn't use the suntan cream.

Total was 21ks in 1:46:02. Damn hard work on the legs. A crash in front of the TV watching cricket helped me later on.

Easy 8k

Another run along the beachfront at Manly. Very windy and humid tonight. Plenty of people out running as well.

Total was 8.3ks in 43:42. Average pace of 5:15 per klm.

Easy 7k

Ran from Fairy Bower up to Queenscliff Lagoon and back. Not sure if it was the wind slowing me up tonight or the fat. Probably both.

Total was 7.4ks in 39:29. Average pace of 5:20 per klm.

Jack Carter Cup 2012 - 7th win

My surf clubs marathon and solo team event was on this morning. You can do the swim, ski paddle, run and board paddle solo as most do.
They do have teams as well which I have done since 2006.

Team was Stu(swimmer), Gordon(ski paddler), me(run), Coz(board paddler).
Suffice to say I have the easiest leg. Not much competition this year as the swimmer was out 10 mins ahead of 2nd place and the ski paddler maintained that time split.

I had a hard run due to no training and the very soft sand with a steep bank on the beach. Total was only 1.91ks with I did in 8:57. Passed to the board paddler who ripped around the course and we won by about 20 mins for the board paddler and my 7th win in a row. Another pair of dodgey sunglasses was the prize. Six wins each for the swimmer and the ski paddler.

A good day in the sun. My achilles seems to have sorted itself out whilst I was off skiing as I had no discomfort at all.

North Head STaR 21ks

Starts at Clontarf and goes through Balgowlah Heights, Fairlight, Manly, Queenscliff, Manly Vale, North Balgowlah, Seaforth and finally back to Clontarf.
The course is up and down hills with a bit of bush thrown in.
Ran with JB as the rest of the group took off to quick at the start for us. And with 4 and a half hours sleep and a hangover it was a slow run.

Total was 21ks in 2:00.06. Average pace of 5:43 per k. Very easy run.

Beyond the Black Stump Fatass 24k

A pleasant new years morning in the bush at Berowra starting at 6am with about a dozen others. Did most of the run except I turned at the gate as you enter the bush to go down to the Castle.

Plus coming back across the ferry I met Colin and we ran back up the road instead of the bush part. So just the 24.2ks in 2:40:16.

Manly 8ks

Along Manly beachfront to Queenscliff and back.
8.2ks in 40:52.

Christmas Day around the Bay 7ks

Met up with about a dozen other Santas at 5:30am at Drumoyne for what has been a traditional run for a lap of the bay.
Very humid this morning 90%. So was a bit uncomfortable in the Santa hat.

It was a slow 6.85ks around the bay in 40:10.

Hope everyone has a good Christmas.

Manly 7ks

A bit quicker than yesterday but still the same route along the beachfront to Queenscliff and back home. No wheezing today which was good.
Total was 7.1ks in 35:04. Average pace of 4:56 per klm.

Manly 7ks

A month of chaos at work with two people leaving in a hurry and one of which is still unpleasantly giving me grief. Bastard!

Enough of that crap.

Ran along Manly beachfront very unfit and wheezing for air. Wasn't fun I can tell you. Plenty of people out enjoying the non rainy afternoon.
Total was 7.1ks in 36:06. Average pace of 5:05 per klm.

ES Marks 10x200m Reps

ES Marks 10x200m Reps. 34,35,35,34,34,35,33,34,35.

All done with a slow 200m jog recovery.
Hard work with it drizzling rain and 90% humidity tonight.

ES Marks 8x400m Reps

ES Marks 400m Reps.
69,72,73,72,72,71,75,72 and a 30 sec 200m to finish.

200m walk recovery.
Appropriately stuffed now.

State 3000m track titles

Ran in the G race. Didn't have a good run at all.
Managed a 10:53 which is pretty bad considering recent training.

Run 4 Fun 10k

Not a good run today out at Homebush. Was doing ok until about 3ks when I picked up a stitch and couldn't get rid of it until about the 8k mark. Very annoying.

Temp wasn't too good either with it topping 29 degrees at the finish. I think they need a 7am start in November as the 8:30am start makes it too hot.

Managed to finish in 41:29 which is probably my worst for the year and still managed 163rd spot out of 6,300 finishers.

MLR 15ks

Ran up to Centennial Park and did a lap around the tar and then a lap around on the dirt near the white fence. Running on the dirt felt a lot better on the feet. Speed was almost the same as the tar.
Then it was back to work again.

Saw Steve Thurston belting around the opposite way on the dirt. Heck he was moving.

Total was 15ks in 1:07:41. Average pace of 4:30 per klm.

ES Marks 7x1k Reps

Did a 2k warmup and a 2k cool down after finishing.
Plenty of people on the track tonight, mostly getting in my way though due to the passing manouveres.

Reps were 3:33, 3:34, 3:35, 3:35, 3:35, 3:36, 3:36. All done with a 200m walk recovery. Kept the pace slower as I was trying to pace myself for the 10k on Sunday.
They felt fine doing them.

Edgecliff Excursion 27ks

No running for me this week except for 12ks on Wednesday meant I was a bit underdone to keep up with the 6:20 group. With only 4 of us including Fats it was a steady pace all the way. The run has a few hills and plenty of stairs to slow you down.

Plus at the start it was 18 degrees and 91% humidity and 21 degrees and 75% humidity at the finish. Very tiring running in that.
Run starts at Edgecliff and goes through Trumper Park, Paddington, Woollahra, Waverley, Bronte, Tamarama, Bondi Beach and up the hill to Dover Heights. Then through Rose Bay North and up along the cliff to Watsons Bay. I decided a short cut was needed so waiting near Doyles for the group to come back from the Naval loop.

Then it was back through Vaucluse, Rose Bay, Double Bay and up the hill to Edgecliff. Total was 27.8ks in 2:21:30. Average pace of 5:05 per klm.
For long time readers this run has been known as the Bondi Lifesaver and Vaucluse Variation. Same run with a different starting spot.

MLR 12ks

Easy run from work up and around Centennial Park and back to work. Much easier to see now with daylight saving in place.
12.5ks in 1:00:28. Average pace of 4:50 per klm.

Surf Club- Swim, Board, Run and Flags- with 2 wins

After the humidity in the morning it was off to my surf club for our 1st round of the season. All off scratch for the 1st round so fittingly my swim was pretty average. Water was great though. The board paddle was ok but the arms are not in practice.

The run went well as I came 1st. I'm sure to get a mean handicap for next round. Most likely 40 secs for an 800m sand run.
I won the flags as well so will probably be off a 3m handicap next round.

Didn't win a race last season so it was a good start. The day was finished off with a BBQ and beers and watching the Rugby late.

The New Rocks Push STaR 20ks

Only 4 of us this morning for the Star. We started underneath the South Pylon of the bridge and then ran down along Hickson Rd through Millers Point and in through Darling Harbour and Pyrmont.
Then it was through Ultimo, Central station, Hyde Park, Woolloomooloo and onto to Rushcutters Bay before we turned back through Potts Point, Garden Island, the Botanical Gardens, the Opera House and Circular Quay.
I decided a stop for me would be good so didn't do the bit over to Kurraba Point. All up it was 20.7ks in 1:43:14. Average pace of 4:59 per klm.

Tough conditions to run in this morning. 19 degrees and 91% humidity.

Narrabeen Track 1500m- 5:14

Not a good run today. Was late getting to the race and then it was delayed half an hour anyway. Conditions were not that good. 22 degrees with 72% humidity, felt much hotter than it was.

About half a dozen Striders were running the same race as well. First track race for the season, I can only hope for better times.

Moore Park 10x200m Reps

Very windy tonight so I'm not sure if these would be legal with the wind meter?
2k warmup and a 2k cool down afterwards.

Reps were 31, 32, 32, 32, 32, 32, 32, 34, 33, 32. All done with a 200m walk recovery.

I know Tim wanted 1k reps tonight but I just couldn't make the distance. Maybe next week.

ES Marks track 8x400m Reps

Did a 2k warmup before starting. Legs felt better than on Sunday although by the end of the session that groin muscles were tightening up again. Don't know why this is. Just another new niggle for runners to find.

Reps were 73, 72, 73, 74, 74, 74, 77(oops), 75. All done with a 200m walk recovery.
Finished off with a 2k cool down. Plenty of people to chase tonight.

SMC 5k 20:03- 3rd place

Not a lot to write home about with this run. Other than when I woke up both groin muscles were really sore. Did a stretch and warmup before the race but that didn't help anyway.

Since I was out there and had already paid I ran the race. At least I finished 3rd and gave 2nd a run for his money until half way.

ES Marks track 8x400m Reps

Plenty of people on the track tonight which lead to having to run wide a lot. Did a 2k warmup to start. Both groin muscles were very stiff which meant I couldn't stretch out to well.

Reps were 75,76,72(chasing arse),75,74,75,75,76. All done with a 200m walk recovery. Tried to jog around for a cool down but the legs were too sore at the finish.

ES Marks 4x800m Reps

First run since the Marathon. Had problems with my achilles where it connects with the heel so have not been running. Achilles Tendonosis I am lead to believe. Also was busy at work as I had someone on holidays so I copped heaps more work. Plus the usual drinking over the footy finals with both Manly and Collingwood in the grand final. 1 out of 2 wins was good.

Did a 2k warmup before starting. Very stiff I was too.
Reps were 2:39(way too quick), 2:42, 2:45, 2:46. All done with a 200m walk recovery.
Finished with a 2k cool down.

Sydney Marathon 3:31:42

Some how just realised I never put this one in. Think it was the really hot year again. 31 degrees by 10am. Fried out on the new course.
All those stupid hair pin turns don't help at all.

3:31:42. Another PW beating my 3:27 from 2009.

Massage Only

Just had a massage tonight. No running.
Whole left side really tight from the back down to the calf. Hopefully the massage will loosen it up when I can walk properly again.

The right side wasn't half as painful.

5k at MP

Beautiful running weather tonight. A full moon over the surf at Manly and 18 degrees.
Did a 2k warmup before starting.
5ks at Marathon pace which turned out to be 20:46. Should have been 21 flat. Close enough for Sunday.Did a 2k cool down after finishing.

I'm shocked to hear Timmy turns up for one STAR run in 6 months and he HuRT's his back. I thought they bred them tougher along Hickson Rd? I must mention to the Chairman to give him a few harder sessions after the Sydney Half as he has gone soft. I reckon 15 x 3 mins might crack him back into shape.

Emerald Excursion STaR 19ks

A cast of thousands again at the start in Annandale. Actually about a dozen at 6:20am. First up was a loop of Annandale where Timmy and JB ran off the front without a map and were last seen heading for Melbourne before we said you go straight. They didn't learn their lesson and bolted away again only to miss a turn into a lane. Lets hope Timmy and JB can follow marshall's instructions at the Sydney Half or they may keep running to Homebush.

After that shambles we finished our 5k loop of Annandale and headed across Anzac Bridge and did a few loops through Pyrmont and Darling Harbour. I stopped for a toilet break and the others ran off going long or short depending on what they needed. I proceeded through Chinatown and then back through Chippendale and Ultimo before deciding the run was a bit too short so went via the fish markets and across the Anzac Bridge again to the finish.

All up 19.1ks in 1:29:14. Average pace of 4:40 per klm.

Easy 10k

Cold, wet and windy. 10 degrees but with the wind blowing it was really 8 degrees and raining. Plus some lights were out along Manly beach and the golf club.
Ran from Fairy Bower up to Manly golf club and back.

Total was 10.1ks in 48:22. Average pace of 4:47 per klm.