The Long and Short

Sunday

An early start to drive up to Cherrybrook for "The Circuit". This route is a tough one, rated a H4 there is very little "flat" running, but lots of up and downs!

A great crowd for the 6:10 group with a who's who of Cool Running with a special guest appearance from Tesso. Also great to see Redback out and about with Spud, Amjan, sawdust SFGnome and Johnny Dark, along with Warwick (who I ran the socialgaine last year) and Tom.

Straight off we head downhill to the bottom of Cumberland forest for the first of many climbs for the day. As usual EJ was burning things up on the front, but he had a few new "victims" who got sucked in by his tendancy to run off the front. Despite the pace the group did stay together, regrouping at the top before doing what I suppose is a mini circuit within the overall run with a big loop. Had to try and calm things down on the front a few times through here but again we regrouped at the entry to the bush and I sat on the front through the single track to try and modulate the pace a little. The second major climb up to the Pony Club was as brutal as usual but the track seemed a lot looser underfoot than usual.

Another regroup before crossing another creek valley (and another climb) to take us to Westleigh, as the 6:20 group cruised past. Here was the first major short cut opportunity and the group split in 2. Pretty much straight away the "long" group upped the pace which saw EJ immediately depart from the back, if only he'd run a little easier through the first half of these runs he'd have a chance to stay with the group the whole way. After a few more undulating km around Westleigh at a pretty steady pace I was starting to feel the pinch and loitered at the back of the group with Spud. We regrouped a few times with either water stops or navigation mistakes by the leaders helping.

By the time we did yet another downhill to Comenarra Parkway and the resultant climb back out the legs were feeling a little toasty. Another regroup for water at the railway station and then it was every runner for themselves all the way home. Spud came good and also darted off while I tagged just behind Tom Silk all the way to the finish.

Stats
Distance 31km
Time 2:43
Avg Pace 5:14
Avg HR 159

Monday
Out in the afternoon for a change for more laps around the oval. Had my own lap counter accompany me and she even ran a couple of laps with me :) The legs felt pretty good after the bashing I gave them yesterday.

A pretty busy schedule planned for the week as I try to consolidate on some of the recent good training.