Dee Why Dash STaR

Up early for the Dee Why Dash STaR. From last year this was a pretty hard run with a great climb from Oxford Falls up to Belrose to really work the legs over.

Started with 6:10 group today and a couple of others who also ran 6:20 last week did the same. Our group was a nice size with the "regulars" of Horrie and Superflake, along with Kevin. Barry and Peter who ran 6:20 last week, another CR I had not meet before, Coaster and a couple of triathletes getting ready for Foster.

It was very humid and had been drizzling as we set out, the initial piece of this run is deceptive as you climb up the back of Dee Why. Then some great downhill running down to Oxford Falls. Once again I did a bit of leading from the front to keep us on course as different people seemed determined to add some extra distance!

As we got to the bottom of Oxford Falls we had caught up to the 6:05 group, aka 6ft virgins apparently, and went straight past them as they took a wrong turn. Over Wakehurst parkway and along some rolling roads towards the US tracking station. Just as we turned the corner to head to the climb we ran past the very large 6am group. They were spread all up the road/hill as we started the climb. I had decided (from last years experience) to pace myself on the hill and let most of the group pull away, just keeping in contact. Kevin also slowed down to make his own way up. This climb has 2 sections and there is a nice bit of downhill between them, as we hit this bit I really upped my pace to get back onto the group and ran past plu and Bernie G, plu said afterwards he was pretty shocked at how fast I was going.

Again I let the group drift away from me up the 2nd piece of the climb and we reassmbled just over the top near where the Striders Equaliser run (a couple of weeks time!) starts and finishes. Some nice steady running through the back of Belrose but our group split up a bit. Over Warringah Rd at Frenchs Forrest and then along towards Allambie Rd. Started to feel it a little here but knew there was a good downhill to stretch out on. Down Allambie Rd, across Condamine street to Pittwater Rd. I was now really feeling the pace (we were averaging just over 5 min/km) and looking forward to the water stop near Manly.

Popped a gu away and topped up the water, Superflake caught up, saying Horrie was struggling and told him to go on. As we climbed out towards Harbord I let Superflake go on and was then also passed by a 6:20 group. Really struggling now and worried, as I knew there was a nasty hill at the end as well. Just focussed on smooth running but did some walking up steep pinches. About halfway up the Dee Why hill the next 6:20 group came through with vat_man and Blue Dog and I just hung on around 10m behind them to the finish, very knackered.

In this last little bit I gave myself a scare ducking under a tree and when I straightened up again I felt a big twinge right across my lower abs which have been giving me grief.

The stats : 29.9km in 2:35:15, give avg pace of 5:12 min/km so did slow down dramatically over the last 5/6km. Avg HR of 162. Looking back through my log last year I did the same run in 2:43:08 so close to 8 minutes faster this year!

Went for a swim in the surf which was great, big undertow though. Got out and Horrie, still wasn't back whish was a little worrying but he eventually rolled in with some 6:00 people.

A tough run but I am quite pleased, the Endura Carb drink seems to be making a real big difference to reducing post run muscle fatigue and the abs seem to have pulld up ok as well after some ice packs!

A tougher run next week with Berowra, and even more hills and bush trails. This will also be after the 10km race at Lane Cove on the Saturday as well....