Clovelly Canter

A fairly large pack at 6:10 and they took off while I was still chatting and had not even taken my pullover off! Anyway as usual the leaders were directionally challenged in the dark and it was not long before I hauled them in. We had a little break at Centennial Park Kiosk for those needing to heed the call of nature as the facilities at the start were locked. From here we wound a path towards the sea but as usual finding every single hill along the way to Tamarama! Then it was pretty easy navigation, keep the water on the left! But still quite a few twists and turns and lots of bloddy stairs. At one section one of the guys in the bunch tripped and came a cropper but he popped up ok. The sea breeze through here made for very cool running conditions, but I am sure they were tropical compared to the conditions Canberra and Melbourne readers are subject to.

As we neared Maroubra yesterday's race started to tell in the legs. At a drink stop I somehow eased off the back of the group and then as we split 3 ways I was running by myself. I opted for the "B" shortcut which would provide about 23km but I forgot that this was much hillier than the "A" route of 26km. All the way back I sat about 20-30m behind the a group but could not reel them in, instead letting them go in the wrong direction, they couldn't hear me yelling, honest!

A real grind getting back to Queens Park but again in a good sign despite the obviously fatigued legs my pace was not slipping as it usually does. A good crowd at the finish and good to catch up with a whole heap of Striders/CR's.

Stats
Distance 24km
Time 2:08:31
Avg Pace 5:22
Avg HR 161

The legs are pretty shattered as I sit here in my skins and the achilles also seems a little inflamed so I'll break out the ice and anti-inflam. Hoping that this week is again more consistent as we lead into Woodford to Glenbrook on Sunday. Last year I knocked out a 1:57:52 certainly hoping to be a bit quicker than that this time.

NSW State XC Championships

A fairly late decision to drag the whole family down to Nowra withe the incentive for the kids that we would test drive a new dual screen DVD player, the 2 screens hang behind the headrests of the front seats. Quite a classic driving along the freeway with the soundtrack from Madagascar proving amusement, but the kids were quiet! A slight hiccup as I followed the signs through Kangaroo Valley, all the twisty stuff meant a nice case of road sickness for Ruby. Shouted the kids the obligitory junk food and then a quick call in to say hello to my auntie who lives in Nowra. Finally got away and arrived with not a lot of time to stuff around. Got changed, saw the Mad Guz for my number, a quick warm up and then they were calling us to the start.

A decent group of Striders at the line with 8 of us in the open division and 5 in the 45+. Only the best 6 and 4 respectively would count to the teams titles though. I had never run here before but had heard quite a bit about the hills, one in particular. Anyway the gun is fired and we are all off! I deliberately tried to take it easy to begin and after about a km assumed my usual position in respect to others who I run against in the West Met races. This was handy and I used them as a general pace guide throughout the run.

Well no one was joking about the hill, looking at the GPS info the 2nd km was pretty much all up hill with a vertical climb of about 60 metres! This was then compensated by the third km which then dropped back down by about the same amount through a series of switchbacks.

After the first lap I pretty much had my place in the field locked, a few going past me but I also went past a few as well.

Stats
Distance 12km (Garmin 305 said 12.23)
Time 54:56
Avg pace 4:29 (based upon Garmin)
Avg HR 177

My 3 lap splits were
Lap 1 17:31
Lap 2 18:39 36:10
Lap 3 18:46 54:56

Pretty happy that I held the 3rd lap close to the same pace as lap 2. Actually pretty happy with the run in general, no niggles and my customary fade at the end of races is well, fading!

A pretty good day for Striders with I understand a 2nd and 4th in the Womens and then the Mad Guz getting second in the mens, I reckon then mens 45+ team might figure in the placings as well. Alas the only downer on the day was that apparently the kids were absolute ratbags while I was out racing and so it seems going forward my race outings will not be a family affair :(

Recovery

Gee it was bloody cold this morning, a quick look at the kids thermometer on the window showed 4 degrees!!

The glutes and lower back were a little tight after the hill reps yesterday and I decided for a recovery run rather than my planned 1km reps, especially with the 12km XC race looming on Saturday.

So a nice jaunt around North Ryde for 5km, with gloves and beanie on but still just a running t shirt and shorts.

Stats
Distance 4.9km
Time 27:13
Avg pace : 5:33
Avg HR : 145

Then popped over to see Martin Horne again to continue the good progress being made on the achilles, a few needles there and on the ITB alng with another injection of the homeopathic anti inflam and things are looking up!

To answer Brendan's question the impact on the fitness of racing on Saturday followed by the long run on Sunday is certainly having a positive impact on the fitness and something I will look to continue. Up to now I really have not run on Saturdays as a way of being fresh for the long runs on Sunday but in shuffling the program and workouts around a bit I think this will make a good difference down the line!

For sure another easy/recovery run tomorrow followed by an absolute thrashing Saturday afternoon at the State XC champs, which I hear has an impressive hill included in the 4km loop that we run 3 times !

Hill reps

Quite a deal cooler this morning as I headed out in the dark for a warm up before attacking Coxs Rd hill again.

Hill reps are not a very exciting blog posting but it sort of went up/down repeat ten times. Always get a good burn on the legs from this session but was pretty happy that the various niggles remained for most part pretty quiet.

End result
10 reps @ avg of 1:31.6, slightly faster than the last session (1:32.2)

The average rest however was quite a deal less at 1:50.6 vs previously 1:54

I think this session will pay dividends, just need to be consistent about doing it more regularly.....

Not going to taper much for the State XC champs which are on Sunday (hey there is nothing much to taper!). I do however think that racing Saturday followed by a long run Sunday is certainly having an effect on my fitness.

On a totally different subject, while everyone is going feral about the soccer world cup, my mind is already starting to think about the TDF and I am planning on running my dream team comp again!

Holiday - rest

A nice long weekend sleep in and then not a lot through the day, was tempted to head out for a short run but let the thought pass. The legs have pulled up pretty well after the weekend, no doubt helped by wearing skins most of yesterday.

For Tesso, the ITB is in the background slightly if I manipulate the knee the right (wrong) way and seems better once warmed up and stretched. I have the roller out tonight and will give it a bashing while watching the soccer (sorry Omni!).

Horrie, I hear you on the pacing! A couple of times I made my thoughts pretty clear out on the road to those doing the damage and I did go back with both Blue Dog and Gnome making sure they were ok or running with someone else before chasing the group back down (which was an effort in itself!). Homebush is always seemingly going to be a bit faster and last week I did get a pretty good workover from the 6:20 group....

Homebush Hustle

Woke up at 5am to the sound of torrential rain. After vascilating for 5 minutes got up and prepped to go. Amazingly the rain pretty much cleared as we headed off. Straight away the ITB started complaining but I ignored it hoping that after a km or 2 I would be warmed up. As usual the 6:10 group was a little too agressive on pace but I hung back with Blue Dog for a chat before chasing them down as we entered Olympic Park. By then everything was warmed up and I felt pretty good. Tried to calm down the speedsters which worked for a little while but as we ran towards Parramatta River we were still cracking along. Now I dropped back with Gnome who was finding the pace a little hot. We ran together for a while and I managed to make a small navigation error which put us a little bit further back. I left Gnome when we caught one of the 6am groups and again set off after the 6:10 bunch, just catching them as we got to Silverwater prison and the water stop.

Over the other side of the river and along the bike path and I felt pretty good and moved to the front. Some of the runners who were hammering along earlier were just starting to struggle a little and so I upped the ante :) Through the back of the Ermington industrial area with a few ups and downs we really got going as langswd and I pushed things along. In keeping with my immediate plans for Sunday I took the shortcut that would give me 25km as everyone else went long. Ran it out hard home and I think the distance was just right as I just started to feel the pinch in the last km or so.

Stats
Distance 26.4km
Time 2:06:54
Avg pace 4:48
Avg HR 165 (quite pleasing)

Looking back through the log I ran the same option as my last longish hit out before Canberra 2005 and ran 2:04 so am happy with todays run.

Aiming to get a little more consistent this week and work on loosening up the ITB while still watching the achilles which is fine after 2 hard days running :)

Trials and tribulations

Started off the week with focus on trying to reduce the inflammation in the achilles.

Wednesday
Headed down to the weir and back on a tempo style run. Noticed that at points the LH ITB complained and still a little noise from the RH achilles as well. Made a booking for Friday morning with the witch doctor to look at the wheel alignment. In the interim I did some self diagnosis, last week I put in a heel lift on the rh shoe to try and shorten the stretch on the rh achilles which I believe then lengthened the stretch on the lh ITB. Anyway, the lift is back out!

Stats
Distance 10.85km
Time 50:02
Avg pace 4:36
Avg HR 172

Thursday
An early start and then hectic day at work but I took my gear in to attempt a session. As it happened the opportunity presented itself between work and the Striders committee meeting and I popped down to the gym with plans for a hard 500m interval rep session on the treadmill. As soon as I started striding out the ITB twinged badly. I tried to persevere but it was not improving so I hit the stop button and trudged back to get changed :(

Friday
An early morning session with the witch doctor, after I explained my woes he went to work with the needles and left me to "relax" as they did their job. After that he suggested injecting a natural anti-inflam solution (Traumeel) as the sheath around the tendon was inflamed (but not the tendon itself!). The heel felt a little wierd through the rest of the day.

Saturday
The rain cleared at the right time as I headed to Smiffo for the West Met XC race. The course was 2 laps (4km each) with a couple of loops around the ovals/parks and bike tracks near where SMC is based. Was concerned with the warmup as the ITB again niggled but opted to race and see what happened. As usual out a little too fast with 3:50 firstkm but then tucked in about 20m behind Graham S where I stayed for most of the race, just drifting in the last km or so. A couple of Hills Aths guys picked me off in the last km but I managed to hold them within reach to the finish. Afterwards one of them mentioned to me that I run with quite a high elbow action on the rhs which was interesting! ITB was fine during the run but tightened up a little as I cooled down

Stats
Distance 8.07km (which I reckon is about right)
Time 33:54
Avg pace 4:11
Avg HR 180

Catch up

As I mentioned in my last post from Adelaide it seemed as if things would be hectic and I was not wrong

Tuesday
Up early but had to do final prep for my business meeting, then on a plane back to Sydney to connect to another plane to get to Wellington NZ.

Wednesday
I managed to wake up at 5am NZ time (3am Sydney) but it was pitch black outside and very windy. Running in teh dark in a strange city in a cold wind was enough demotivation to stay in bed :(

Thursday
Back home late last night and wanted to spend some time with the family so running missed out. Did go and visit Therese for some accupuncture on the achilles. She also detected the early stages of a cold and so added a few extra needles to sort that out. She put some wierd smelling herbal patch over the achilles to help reduce the inflammation and told me not to run for at least a day.

Friday
Rest as per instructions

Saturday
I dressed up prepared to run the 10km but also wanted to see what my team mates for the relays in the afternoon were doing. As vat and superflake were also saving themselves I opted to do the right thing and not smash my legs up. I did load my 305 to Cam as he forgot his watch. The trace below is more evidence of the much better tracking the 305 offers, the 301 always struggled at Lane Cove. My watch now has a new 10km PB of 35:06, no way it will ever get close to that while on my wrist!



Headed to Ramsgate in the afternoon for the State XC relays and I was the anchor mane for the Striders 35+ team. The course was 2 laps of a 2km loop, which had a little out and back loop added to make up the distance. Apparently the start was a shambles with mixed up officials seeing some doing the out and back while others being told to miss it on the first lap!

Eventually it was my time to get tagged and off I went, sprinting out way too fast. I slotted in just behind Darren Benson who was on his second lap and actually held him at about 20m for the first km. Then the body started to winge a little and I eased up to ensure I could finish the 4km running.

The soft ground underfoot and a howling wind into your face along the back section made for tough running, I eventually finished with only 2-3 teams going past me, what a lung burner! After fumbling with the watch at the start and finish had no real idea as to my time, but saw the results today and I ran 15:54 and our team finished 5th in our category.

Actually felt ok after the race, commenting to Horrie that the achilles felt ok and also no niggles recently for the LH hammie/glute.

Sunday - Pymble STaR
Up early to drive over to Pymble, one STaR that I have not done yet somehow! In keeping with my new approach I hung around waiting for the 6:20 group and off we went. Had not realised the extent of the hills on this course, that coupled with a twinge in the LH hammie and I was starting to struggle a little before dropping off just before the short cut turn off. After here I also noticed the achilles was starting to complain and so I also took the 2nd shortcut which was still going to see me do about 24km. Caught up to a slower group near Turramurra shops and a few of them joined me on the downhill run back down to Lane Cove River for some biush running before climbing back up to Pymble.

Stats
Distance 24.3 km
Time 2:11
Avg Pace 5:23
Avg HR 162

The achilles has pulled up quite tender (again) and I am getting a little frustrated with the scenario.

Recovery run - Adelaide

Yes, in my never ending quest to identify a good recovery run route I ventured to Adelaide for a gentle run along the Torrens.

A great venue for running, minimal cycle traffic along the shared path and a variety of different route options. The legs felt pretty good but the achilles is again tender, so much so that I abandoned my planned run this morning and have now booked to see master needlesmith Teresa Lee on Thursday when back in Sydney.

Stats
Distance 11.13km
Time 57:45
Avg pace 5:11
Avg HR 154

Stay tuned, to see where I pop up next :)

SMC 10km - Race

Out to Smiffo and it was quite cool, a quick catch up with the 25km runners and a good chat with Horrie and vat before opting to try a warm up. Certainly the bashing I gave the legs yesterday was evident and it took a little while to get going, threw in a few stretches as well which seemed to help.

Over for the start of the combined 5km and 10km and a decent crowd. I had already decided today was not a PB tilt option but more aiming for a steady consistent pace, trying not to fade too much which is my usual form.

Kept it fairly steady and soon was running pretty much by myself when the 5km runners turned. I was about 30-50m behind the guy that I have labelled "budgie smugler" as that is all he runs in (plus shoes), a bit cool for that today I thought!

Hit the turnaround in about 21:26 and while it was a press to hold the pace I was not struggling, in fact managed to pick the pace back up before the long climb. Near the 2km mark Ron and Barry were coming back towards me, on their second lap of the 25km course. Ron told me to make sure I beat "budgie" and in fact now I was only about 20m behind him.

At the 1km mark I caught the very relaxed 25km bus with Plu and Bernie sitting in the drivers seat and I set out to try and drag in the 20m to budgie. I was gaining but slowly and as we hit the grass he was still 10m in front, here I decided to engage my withering finishing burst and to my amazement it worked and I went straight past him :). Crossed the line in 42:06 which means a back 5km split of 20:40 giving a negative split of 26 seconds!!

Usually in 10km races my last km is my slowest but today I posted about a 3:50 which was actually the fastest km for the whole race.

Stats
Distance 10km (9.96 by garmin)
Time 42:06
Avg Pace 4:12
Avg HR 175

Splits
1km 4:11 4:11
2km 4:08 8:19
3km 4:19 12:38
4km 4:24 17:02
5km 4:26 21:28
6km 4:09 25:37
7km 4:21 29:58
8km 4:12 34:10
9km 4:12 38:22
Fin 3:44 42:06

Quite pleased overall, certainly the legs had been blunted by the XC yesterday afternoon so to post a 42 was about right. Will be interesting to see how fresher legs perform at Lane Cove next Saturday.

A very hectic week looming workwise but I'll be hard at it to fit in some running.

West Met XC - North Ryde Common

This week's West Met was just around the corner at North Ryde Common, the site of many of my recovery runs. For a change the whole family walked up and we met up with another one of the families from school there. Stella had opted out of having a run but Ruby (6yo) was keen and so we lined up together at the back of the 2km pack, Alex from the other family joined us. The course was actually quite tough, starting straight into a climb up to Wicks Rd, then along Wicks, zig zagging back down past the start area for a loop to return, making up 2km. She struggled just near the top of the hill, walking a bit but went well around the course and was stoked to finish with everyone cheering her on! That gave me a nice easy warm up covering the 2km course in 15 minutes.

So the 8km race was 4 laps of the same course, first time up the hill was ok but was not looking forward to another 3 climbs! A real tough course with the undulating terrain, a number of tight turns to break your momentum and all on grass, good for impact reduction but harder to get traction.

Stats
Distance 8km (garmin said 8.15)
Time 35:36
Avg pace 4:25
Avg HR 178

Legs felt it a little but more a lung burner, achilles was a little tender during the 2km warm up but no problems in the actual race. Tomorrow out to Smiffo (Smithfield) for the last SMC race, I'll opt out of the 25km, preferring to have a crack at the 10km.

Rest & revamp

I decided to ease off the training this week, to freshen the mind up a little, let the achilles recover and contemplate what next.

As you can see I have done a mini revamp of the blog. It became obvious as I started planning the next couple of months that orienteering and rogaining were not really going to fit too much into the equation and so I opted for a new banner, which I really like the symbolism of, "the open road ahead"!

In looking at the upcoming months it started to crystallise for me that I really desire to run Sydney Marathon again (properly) and despite it's relative toughness as a course in the back half, have a really good crack at lowering my PB. As it happens Sydney is 16 weeks away from this Sunday!! From there it was pretty easy to start filling in the weeks with various races that I am planning on doing. The immediate focus is still on leg speed and I think that the schedule I have put up, along with a greater focus on speed in training should see some PB's and goals being achieved along the way. There are a few others that I am also interested in not on the list, eg Shoalhaven KOM, will just have to see how things unfold.

The other big goal is to reduce weight, I am back at around 78kg, having floated around 73kg in peak 6 ft training back in January. This will mean adjustment in diet, especially what I am drinking. Quite a significant reduction on both alcohol (not elimination though!) and soft drinks (I do like my cola and do not like the taste of diet/zero/max) so a lot more water and low joule cordial. Ideally I think below 72kg by September is realistic and reasonable, along the way this should help my PB quest!

I can use the letters PB in a title :)

A hectic few days with Friday afternoon evening being the Striders Awards night. Seemed to go down ok, for sure Scott Westcott was a great find as a guest speaker.

Saturday saw myself and my boy head into the city to pick up my race kit, after that he enjoyed a chocolate paddle pop while I knocked back a coffee and muffin. The rest of Saturday involved what can only be described as a form of S&M, buying and then attempting to assemble various cardboard boxes imported from Scandinavia with wierd names (ie IKEA) in an attempt to freshen up the kids bedrooms.

Up at 5am on Sunday, made some toast, managing to set off the newly installed smoke alarm, but somehow not waking anyone! Sorted out the kit bag and then into the city, grabbing a park near The Palisades pub (the reason will be obvious later). Then into the Rocks to the house of the Strider members who provide a base for us each year.

General nervous chit chat, getting ready and comparing notes with the Langsworths on Garmin 305 options and settings. Found out that Joel was the unofficial 90 minute pacer and that Danielle was also aiming for 90 so determined to keep an eye out for them. A quick warm up run down to the start and slid into a position about 5 back from the front and right next to Joel and Danielle amongst many other Striders and Cool Runners. Quite a few were having problems getting signal lock on their GPS units.

Watched with envy as the preferred runners did their later warmup and eventually filed in just in front of us. A bit of a wait and than all of a sudden the gun sounded, pretty much without warning. A quick shuffle through the timing gate and then we were off with pretty much free running within 100m. Danielle was having major Garmin problems with it continually sounding an alarm as a distance alert. By about 2km it was obvious her Garmin was struggling and I tried to diagnose on the fly, but when she said it was not measuring distance I suggested that she might need to reset as it seemed not to have a signal lock and the chances of getting one at race pace through the city canyons was remote....

At each of the climbs I drifted off a little but managed to pick them back up with a bit more effort on the flat or downhill. Through this I could see that Professor was around 100m up the road. At the St Marys Cathedral u turn he saw me and I gave a yell and said I was coming. Sure enough at about the 10km mark we caught him and I urged him to join us, even though my elastic band struggle was starting to take effect. The 10km split was 42:16 so just ahead of pace.

Sure enough as we climbed Pitt St to Hunter I drifted off again, this time for good. Now it was the challenge of trying to keep things together for as long as possible. It felt like a swarm of runners were overtaking but in general I was only slightly slipping. Just near the St Mary's hairpin Kanagra steamed past and I got a chance to check who else might be looming. No surprise that Barry was only about 20m back and Professor not much further and certainly in reach.

Really focussed on speed on the downhill back to Circular Quay and mentally prepared for the Argyle cut climb. I think the hill reps paid off here as I again held my own through here and then kept on grinding away. At about 200m out Tim (Redback and I think Katie/Kit) yelled out to me and then in quick succession I also heard them encourage Professor who was obviously very close!! I just opened up with everything that was left. Actually picked off a few people in this dash and crossed the line absolutely spent. Seems Professor came through about 5 sec's later!

Ended up with a hand time from the Garmin of 91:08 which, while not an overall PB, was a course PB of a nice round 5 minutes :). Had a quick chat with Professor and then caught up with many others, including seagull which confirmed I had the honours (this time) in our 2 way challege. Back to the Striders base catching up with many and freshening up before headed back to the Palisades, just in time to refresh my parking and share more war stories with many assorted Cool Runners.

Heaps and heaps of great runs from many that I spoke to today, The Mad Guz collecting 3rd outright, truly mad.... Pretty much every 2nd person I spoke to had carbed some time of some sort of PB. It does not get much better than that!!

The RH achilles had been complaining since my run on Thursday and is tender tonight, ice and rest tomorrow, probably even accupuncture this week.

Stats
Distance 21.1km - derrr
Time 91:08
Avg Pace 4:19
Avg HR 176

Splits (summary)
5km 20:54
10km 21:22
15km 21:55

Spilts detail
1km 4:06 4:06
2km 4:10 8:16
3km 4:14 12:30
4km 4:21 16:51 (Hunter Street)
5km 4:03 20:54 (down to Lady Mac Chair)
6km 4:14 25:08
7km 4:28 29:36
8km 4:04 33:40
9km 4:28 38:08 (Argyle cut)
10km 4:08 42:16
11km 4:12 46:28
12km 4:23 50:51
13km 4:30 55:21 (struggling!)
14km 4:31 59:52 (Hunter St again)
15km 4:17 64:09
16km 4:22 68:31
17km 4:42 73:13 (out of Lady Mac Chair)
18km 4:13 77:26
19km 4:46 82:12
21.1km 8:56 91:08 (missed 20km marker!)

True Weir Run

Opted against heading to Timbrell this morning for 1km reps given Sunday's race and so decided to do the staple Weir Run with the intent of a couple of km at around Half Marathon Pace. Again a little cooler but still singlet weather at the moment. Trying to hold 4:15 pace back out of the weir without really extending myself was tough.

Stats
Distance 10.84
Time 50:19
Avg Pace 4:38
Avg HR 162

Was very interested to see how the 305 went in territory that the 301 always struggled. The results were amazing, the 305 tracked perfectly and so I am much more inclined to believe it's distance reading.

Thanks for all the comments and support for the half plan, now I just need to run it!

Misty Morning

Out for a gentle recovery session with the plan being 2 laps of Ryde Common. A bit of a mist around and certainly noticeable in the hollow along Badajoz Rd, decidely cooler there as well. A few other people out shuffling, but not as stylish as my shuffle!

Legs felt pretty good in general but still raised a bit of a sweat, despite the temperature and easier pace.

Stats
Distance 7.7km
Time 43:52
Avg Pace 5:41
Avg HR 150

So, the SMH Half.....
My previous 2 attempts have been half baked, still in the middle of post Canberra demotivation. I am much happier about my attitude this year.
2004 time was 1:38:15 with only 67km run between Canberra and SMH
2005 time was 1:36:08 with 118km between Canberra and SMH
This year I will have done about 230km post Canberra and I believe am much better recovered, both physically and mentally.

So still mulling over an actual goal but I would say I'll be gunning for that half PB set back in Arizona and if that is the case may as well aim for 89:59. A subset goal will be to get to the line in front of both seagull and professor in our own little battle that has been progressing this season so far.

The key to doing this will be running at a consistent pace, ie not out too hard! That in itself will prove a challenge......

Hills

With my amazingly varied schedule Tuesday means hill reps!

A nice warm up first and nearly run straight into cool runner Kanagra as I stumble out the door and start running up the street as he was heading in the other direction with a very cool bandana type looking head covering (these triathletes are so stylish!).

Not a lot you can write about hill reps, up/down/up/down repeat several times. They seem to be working, the legs burning quite nicely in the quads today, sparing the lungs a little. Took a little while to get used to the 305 workout features but anyway.....

A nice picture to illustrate my 10 reps.



Stats
10 reps @ 1:32 with average 1:54 rest
Seems in alignment with 2 weeks ago, 2 seconds faster on average for the up but 2 seconds slower on the recovery.

Thoughts are slowly drifting to Sunday and SMH, but quite busy at work in catch up mode and also helping finalise the Striders Presentation evening on Friday night.

Sunday = Long Run

Part of the new regime is the fast Saturday followed by the longer Sunday run and thus heading out to Dee Why for the appropriately named Dash. Got to the start and the 6am group had already headed out but that was ok as I was planning to run with 6:20 anyway. A decent group of about 8 and we worked on the gradual climb from Dee Why inland. I peeled off from the group and took the short cut, only aiming to do about 22km and also avoiding the decent to Oxford Falls and subsequent climb to Belrose.

Kept a good tempo going as the uphill keep gradually going until I hit Forest Way. I really like this run due to the next section, a long gradual downhill through Allambie to Pittwater Road. Upped the tempo somewhat here with the goal of then trying to maintain it heading home. From Queenscliffe some more climbing up to Harbord and then along the coast with another long gradual climb before descending to Dee Why. I picked up a few earlier starters along here, especially increasing the pace on the last downhill through Dee Why.

Stats
Distance 22.2km
Time 1:48:35
Avg Pace 4:53
Avg HR 166

Very happy with this run a good steady pace despite the climbs and finished strongly. Again strangely nothing at all from the achilles but it is still a little inflamed. The quads are a little beat up, combined from yesterday's pace and today's hills but that will subside. A great confidence builder hit out for next Sunday.

New PB!

Down to Meadowbank this afternoon for my first West Met Cross Country race. A pretty low key event with the 2km and 4km events finishing while I arrived and a decent group formed up for the 8km race which consisted of 2 extended laps around Meadowbank, including a nasty pinch at around 3km.

With the smaller group (compared to a Striders race) it was very soon open running and I settled in behind Graham and Geoff Sheargold with seagull also lurking nearby. First km was 3:50 and the Sheargolds and I edged away from seagull, posting another 3:50 for km 2. We continued but the hill took a little out of me as the Sheargold team slowly pulled away as we headed back to the start, posting a 15:36 for the 4km mark. Started to flag a little here but kept rolling through as much as possible.

The final parts of the 2nd lap were a little painful and I could see seagull looming in the background gainig fast, however I held on enough to edge him by a few seconds at the finish

Stats
Distance 8km ? (Garmin says 7.82)
Time 32:34
Avg Pace 4:04
Avg HR 181

So a new PB, given I have not raced an 8km race before :)

Out too hard but felt pretty smooth for the first 5km or so before things became a little jagged. Actually felt pretty good considering it was less than 24 hours after about 16 hours travel. Amazingly the funky achilles has remarkably repaired itself somehow with not even a peep out of it?????

Back home!

As usual the User Conference got pretty hectic and that combined with dining and drinking and then trying to catch up on email at around midnight (or later!) meant sleep was lookin good! However I managed to slip in another quick trip to a different set of shops and was rewarded with a good bargain on a set of Nike Frees, as well as a set of sunglasses with interchangable lens for running. Getting back my final new toy arrived which I had pre-ordered for delivery, a noice 305 :)

I caught up with one of my collegues who is the VP for EMEA (Europe, Middle East and Afica) and a very good runner (he was the one who headed off to Death Valley last weekend). Arnaud ran 3:04 in New York last year. He still wanted to go for a run so we headed off Wednesday morning, me fully kitted out with the new 305 and Nike Air Elites.

Straight up the strip, Arnaud couldn't be bothered with the pedestrian bridges and so we charged across some intersections of traffic, bloody mad! Turned at Mandalay Bay to do a loop near the airport and then head parallel with the Strip meeting it near the Stardust. Arnaud really clapped on the pace here in bursts, it seems he neglected to tell me he was going to do some 1km reps at Half Marathon Pace (ie 4 min/km). Not being mentally ready for this and with the achilles seemingly complaining I drifted off him a little. A good run back along the Strip past the new Wynn hotel/casino and the Treasure Island, The Venetian and The Mirage.



Stats
Distance 11.6km
Time 55:00
Avg Pace 4:44 min/km
Avg HR 165

Very impressed with the 305, it picked up signal very quickly where the 301 struggled for a while 2 days previously. Will take a little while to learn all the new stuff and get used to the new button placement. The shoes also felt very comfortable however the achilles pulled up pretty sore and is certainly inflammed, more ice and gel!

Finally back after the long haul, not helped by plane mechanical problems out of Las Vegas. I wore my skins from Los Angeles to Sydney and stayed awake to try and restore the body clock. Everything seemed to work as I feel quite normal this morning, the ankle is pain free again now but still a little swollen, it looked very swollen last night but I think that was due to the long flight than anything else.

Will give things a sorting out this afternoon at my first West Met race, should be interesting! One week to go for the SMH and I won't taper really, not enough distance being done to worry about a taper.

Airport Adventure?

In the tradition of Sunday morning STaR's I arose early and prepared, I was aiming to run with the Las Vegas Running Team but was confronted with a taxi rank line of 10-15 people when I walked out the front door of the casino at 5:30am! So I promptly turned around back to my room to reorganise my gear and go running by myself.

I had read of a good run with circumnavigated the Las Vegas Airport, thus the adaption of the Airport Adventure title. Started out with the slow pieces of pedestrian bridges and stairs etc to cross the major intersections but pretty soon got into the groove as I headed along Tropicana towards the airport entrance. Turned right into Eastern and popped into a 7-11 for a Gatorade, belive it or not there were around 10 poker machines in the 7-11 and 2 people playing them at around 7am!!!!

Out underneath the final approach path with jets wizzing overhead and then along the Southern Perimeter (Sunset). Started to flag a little here, I think running with a bottle in my hand unsettled me a little. Finally turned North again along the Strip and back battling the increasing pedestrian traffic.

Here is the run route.



Stats
Distance 19.6km
Time 1:37:34
Avg Pace 4:58 min/km
Avg HR 168

The funky rh achilles/heel pulled up badly initially but at some point through the day I managed to "crack" some joints in the foot which relieved thingd considerably.

Shopping update - been a busy boy sussing out the factory outlets for bargains. One I could not go past was a pair of current (for Australia) Air Zoom Elite II @ USD 50 + tax which worked out to around AUD 70(seemingly current AUD RRP of around 200)!!! A good light weight trainer, similar to the Asics DS Trainer and a a planned purchase for my scheduled speed sessions.



Sorry to all requesting snapshots :
a) I sweat so much I would never try to run with a camera
b) I did not bring a camera

Rest day tomorrow, ice for funky foot is on the plan.

Viva!

A travelling post from the sunny climes of Las Vegas! Annual work committments meant I missed both the Striders 10km and ANSW 10km :( so this morning (Saturday) I headed out for a head clearing and leg stretching run. The Garmin took a while to sort out the other side of the world and was not happy about all the tall buildings and glass but eventually got going. I am staying at Caesars Palace but warmed up down to outside Bellagio before getting a signal lock and starting. Here is a Google Earth snapshot with buildings, pretty cool!



So past the Bellagio Lake with Paris and Aladdin on the other side, then up to Monte Carlo and New York New York, MGM across the street. Over a walkway to Excalibur and then Luxor and Mandalay Bay, that was the last of the hotels and all of a sudden pretty much open road. A few km later and Garmin said it was time to turn around and came the same way back. I started at 8:30 local time and it was around 18 degrees C but quite a deal warmer when I got back.

I turned down an offer from one of the guys I work with, they were going to drive out to Death Valley for a run!!

Stats
Distance 10.9km
Time 52:12
Avg Pace 4:47
Avg HR 171

Speed - where art thou?

Another step in the quest for the sub 40 10km is the return of the 1km reps. I delayed this last week due to my Melbourne trip, but no excuses today!

Drove down to Brett Park to link up with a group that leaves at around 6am, but got there early, just as Action and Luke Skyrunner cruised past and so I opted to warm up with them.

First 2 reps were ok, the other 2 cleared away from me pretty quickly, as I was catching up for the 3rd rep the others showed up and took off so I had a shorter recovery, which hurt! The 4th rep was not real good but I lined up with the group again and tried holding on for as long as possible.

A quick recovery break and then off around the rest of the bay run, just started to flag from the efforts in the last km.

Stats
5 x 1km reps at average of 3:54 and average recovery of 2:05
Total distance run 13.8km
Time 1:02:37

Splits were pretty consistent other than the 4th
3:52
3:51
3:55
4:00
3:52

Funky (thanks Jen!) Heel still complaining but not affecting running, I feel it more walking. Another step on the road to the goal.....

More hills

Another crack at Cox's hill!

This time I squeezed out 10 reps, slightly slower than last week but also a slightly shorter recovery phase.

10 repeats @ 1:34 with 1:52 recovery (LW 9 @ 1:30 with 1:57)

Still something "funky" going on with the rh ankle so more ice tonight. It does not seem to be affecting my form but I believe it is the foot still adapting to the new inserts and activating more big toe work. Also first outing for the new Kayano XII as the Trance's are getting a bit long in the tooth.

Rest!!

Monday is still slated as a rest day (but not for long!) but I decided to head on in to Easy Tiger for a massage. Some residual tightness in the quads but niggly heel seemed pretty good after ice last night. Gary determined that in his words "your calf muscles are bloody tight". Those who attend future sessions will notice indentations under the massage table where my fingers were gripping as he sorted out that tightness!

Also a pretty good picture from Saturday is below, it looks like that pesky seagull is just about to swoop, hovering over my left shoulder. Regulars will also notice I have sprouted facial hair, a leftover from the holidays, going for the bandito look :)

River Run STaR

Since this is one of the STaRs I actually also use for training and enjoy I wanted to run with the club and see how I pulled up after yesterday afternoons efforts plus also get a better feeling for how the body is recovering from Canberra.

A decent sized group for 6:10, but as usual a few charge off the front only to run for the next 10-15km about 50-100m in front of us.....

The slightly dodgy heel immediately started to live up to it's new nickname but was nowhere near enough to cease running. We stayed together until the bush at Boronia PArk and then fragmented as we caught up and passed earlier starters. A slight regroup at the top of Field of Mars and then we split into 2 as the "long" runners turned off and a smaller group of us short cutted. As we headed through Denistone silverfox and Paul B told myself and another runner (Wylie) to go ahead as we seemed a little stronger, I like the last few km of this run along the river and we kept the pace rolling along here to finish strongly.

Stats
Distance 23.85km
Time 2:06:19
Avg Pace 5:17
Avg HR 158

Much better longer run than last Sunday so recovery is progressing well. Dodgy heel is tender but will sort that out through the day. Managed to aggravate the blisters on the arches of my feet, bugger, might have to see podrunner to get the new inserts adjusted a little.

Novice XC 10km Race

Another step in my plan to get faster this week with my First Athletics NSW event, the appropriately named Novice Cross Country 10km race at Ramsgate. I opted not to do the light run planned on Friday as the previously mentioned niggle in the rhs heel/achilles was still evident, the extra day did make a difference!

Got down to Ramsgate at about 2pm to sort out entry and race numbers and then watch the other races on the program catching up with fellow striders at the same time. The time came for us to head off and a decent field lined up. The course was around parklands with 2 x large loops (around 3km) and then 2 x smaller loops (around 2km).

Probably out a bit hot (as usual) with Garmin saying I hit 5km in 19:54, around here Blue Dog surged past but I was holding my pace and place pretty well. With around 3km to go seagull caught me and enthused to keep up with him, pretty hard when I had been running as hard as I could to stay in front of him!

Ended up with a time of 42:15 which is about right. The running surface was certainly soft underfoot and very sandy in some places. Others who had run here before said it is probably a course that would be a minute slower than a road 10km time.

Stats
Distance 10km (although Garmin said 10.09
Time 42:15
Average Pace 4:13
Avg HR 181 (my highest for sometime!)

The niggly heel went ok, quite pleased with the hit out and good upside for improvement, especially given this is still only 3 weeks recovery from Canberra.

Tempo - allegro

I originally had today scheduled for a recovery run after the hill reps yesterday but with a late night for work stuff slept in so decided I was going to run in the evening. As it happens through the day at work it became obvious that I would wipe out all of tomorrow with a same day work trip to Melbourne and so decided to adjust the plan.

So the new run planned was now a "tempo" run to the weir and back. Given it was dark already I geared up, finally being able to use my christmas nike arm band light and given the park would be pretty quiet decided to wheel out the shuffle as well.

A very good pace on the way down but the Garmin had coniptions, reeling off a batch of auto km all of a sudden in 100m! That really screwed up my pace monitoring so I just focussed on form and climbing hard back up scribbly.

Back home in what was a new fastest time for the route

Stats
Distance 11.1km
Time 50:45
Avg Pace 4:34
Avg HR 174

Started to struggle just near the end but pretty happy with the run, a slight niggle on the rh heel/lower achilles so have iced and used nurofen gel.

An enforced rest day tomorrow with a easy run on Friday as I prepare to start my first Athletics NSW race on Saturday in the Novice 10km cross country. Yikes!

Back to it

An unusual wake up call this morning, stirring to the sound of first bagpipes and then a brass band. Today is Anzac day and given our proximity to the fairly large RSL club there is a local parade which goes past our front door!

Waited a while trying avoid the showers drifting through before heading out and via a warm up run around the corner to my hill rep course. The goal is to increase the intensity of these reps from what I was doing earlier (17 reps @ 1:39) and try to get to around 10 reps.

The session went pretty well but I was well and truly knackered at the end of rep 9. Actually quite pleased with the way I went with the reps averaging 1:30 and the same recovery rep time as my longer sessions. Quite consistent as well with the reps varying between 1:28 to 1:32. A little amazed in looking at my log that my last session on this hill was wayyyy back on the 10th of January, a story there in itself!

Holiday fun

As alluded to in the last post had some time out with the family and we headed up to Hawks Nest, a nice little sleepy village that sits nicely between Port Stephens and the Pacific Ocean.

Thursday - Sorted out last minute work stuff and then packed the family in for the drive. By the time we got there and had unpacked and done grocery shopping etc etc left no time for a run

Friday - First run since Canberra with a nice out and back style run past the golf course along the road between the lake and the sea. A few little niggles but a good hit out at a decent pace
Distance 8.1km
Time 39:19
Avg pace 4:51 min/km
Avg HR 169

Saturday - A more composed "recovery" run which I really enjoyed. My eldest daughter decided to ride her bike with me while I ran and we meandered around the various streets and tracks of Hawks Nest. She was a little slow and cautious to begin but as we headed for home she really picked up the pace which stretched me out a little. A great way to spend some time with her!

Distance 6.26km
Time 38:00
Avg Pace 6:04

Sunday - The other adults in our group had been walking every morning while I looked after the kids and walked up to the top of Yaccaba Headland, a decent sized hill which is the northern gateway to Port Stephens and offers magnificent views. This afternoon I decided to do a hard run to the top and back. This involved running to the beach and then about a km and half of beach running, switching to about a km of trail before a real steep climb to the top. I thought I could do it in about 50 minutes and was close but missed a trail on the way back and so ran a little extra. Interesting the uneven surface running created some hot spots on the arches of my feet and the rhs developed a blister :(

Distance 8.1km
Time 52:20
Avg Pace 6:27
Avg HR 167
Climb 200m

Monday - Over dinner on Sunday night it was resolved to convene the inaugural Yaccaba challenge. Based upon times it had taken various people to get up and back handicaps were drawn up (I know, I just can't help myself :) ). We would start on the beach and I would give the out marker 40 min head start! Tough going trying to run faster on the sand but good pace all the way to the steep bit, seeing the others coming back down at various points. A quick stop at the top to collect the initialed shells placed at the top as evidence of making it to the top and then back down. In trying to push faster I aggravated the blister and created a matching one on the LHS as well! About halfway back along the beech I caught one of the others but the leaders were too far away. Finished off with a refreshing sip in the ocean with a good sized surf.

Distance 5.65km
Time 41:39
Avg Pace 7:22 (no flat road running to boost the average!)

Here is a Google earth shot of the route

and here is an actual photo of the headland from the other side


From there the rest of the week went downhill training wise, the blisters were actually pretty severe and so I decided to do a ride or 2 but the weather (and laziness) conspired against me so instead I sat around sleeping, eating and drinking (including developing a taste for Dark and Stormies, a mixture of Bundy rum and Ginger beer!). Eventually all good things end and time to come home :(

Sunday - North Head Star
While a number of people headed to scenic Smithfield I opted for the North Head STaR since I have not run it before. A smaller group for 6:10 and a nasty hill right up out of Clontarf to keep you honest. The pace was on but I could not be bothered to try and drag them back, preferring to run at a more sensible pace with Amjan. The run is quite scenic, incorporating parts of the Spit to Manly walk and then out to the end of North Head. It was quite busy out there with some sort of duathlon/triathlon on and so there were striders, cyclists and runners spread out along the road. Back down through Fairy Bower to Manly and along the beach to Queenscliff. This was about 15km and I started to feel the efforts from Canberra 2 weeks ago as the legs started to deaden. Luckily Amanda turned off soon after for the 30km option while I struggled back along the short cut, stopping off at a service station for a *ahem* urgent pit stop. By the end I had really had enough and the body was complaining, at least I have a good idea as to how much I have recovered so far....

Distance 23km
Time 1:59:25
Avg Pace 5:11
Avg HR 162

Monday - a day of rest/recovery and trying to catch up on a quieter day at work on the large swathe of emails awaiting me!

A good indication as to my pre and post Canberra running efforts is tipping the scales this morning at 76.9 a few kg back on from where I was end of January!

End of Canberra stuff

Thanks to Tiger Angel for a great picture at pretty much the 40km mark. Certainly looking better than I was feeling :)

Final thoughts....

Positives
Given the prep in last 2 months a decent time
Another marathon under the belt
Somewhat of a redemption run after 6ft and Canberra last year
Lots of upside if I ever get my act together
Seemingly emerged injury free

Negatives
Slack training February and March
My first marathon is still my fastest

No more introspection, a bit of a break with the family which will include a few rides and also recovery runs so I am ready and fresh to work on speed.

Canberra Marathon Race Report

Pre Race
Drove down on Saturday morning with Colin and Gasher, after checking in wandered over to the start/rego had a quick look and caught up with Uncle Dave and Papa Luigi who then joined us for a loading lunch at Manuka. Back to the start area and cheered on various runners in the 5km/10km while catching up with all sorts of people at the same time. Then headed into the city for dinner with the Striders MTG.

Race Day
Quite cool, but not uncomfortable as we headed out. In the masses Action and Graham S moved out about 15-20m in front as I settled in runnign with Graham Wye (who I ran part of PMC with) and the 3:15 pace bunch about another 20m behind. Up and around the top of Parliament House and I moved away Graham and caught Action, 5km split was 23:09. Back down to the turn around for the first time, missing the 10km split but roughly 46:22 (23:13) so a little slower than planned but on target. At the turnaround the 3:15 group caught us with Colin carrying the flag while the official pacer made a pit stop. From here the running was good as our tight group rolled along, also a few more Striders in there for company including Barry.

Accordingly the next 5km was a little quicker as we ran along Parkes Way, posting a 22:47 on the way down to the turnaround. Coming back up to 20km another 22:47 and I was just starting to feel the pinch a little. The half marathon split helped make my mind up as we went through in 96, a bit ahead of schedule and so I opted to ease off. Action caught me having also made a quick pitstop and we had a quick chat before he moved ahead after crossing back over the lake.

By the time I got to the turnaround again I was struggling a little with a 23:36 5km split. A few people who saw me at the turn commented to me afterwards that I looked like I was struggling....

Knowing I did not have a heap of miles in the legs from the last couple of months I focussed on just keeping running and avoiding the looming cramps as people started overtaking. While it was a struggle I did not experience anything like what happened at Six Foot or at Canberra last year. At the turnaround I had a massive lock up in my RH hammie but managed to ease it and start the climb back up the hill. Near the tunnel Claire and Shelley caught me and I gave Clairie a good cheer/pep as they went through. By now I knew I'd make it and just wanted to finish under 3:30.

Finally onto the bridge and through the parliament house area and managed to pick up the pace a little again in the last km or so. As I got to the last corner and the crowd another guy had appeared at my shoulder and as we hit the straight I was determined not to let him past so wound up and ran as fast as the legs would allow and he cramped up letting me past as we finished. A finish time of 3:28:49 officially.

Post Mortem
As alluded, given the lack of recent good distance in the legs I am actually pleased to post a sub 3:30 time. The legs have pulled up pretty well but I did smash the feet a little with blisters and blood blisters. A great weekend catching up with a whole heap of runners, some great performances and PB's/debuts. Now to focus on getting some leg speed going over winter. Probable next marathon is Sydney and I'd ideally like to approach this race, not only with a lot more distance in training but also with a close to 39 minute 10km time and sub 19 5km time so that is the focus.

Thanks to all who regularly read/comment, I'll finally update some of the tables to the right to show my recent training efforts.

Canberra blogflash

A quick post from the pub rehydrating with Colin, plu and Gasher!

Just saw lucky legs finish the 50km amazing.

I am happy with my run a tale of 2 halves. Ran with the 3:15 group until the 21km mark when I realised it was a but fast so eased up a little and then the lack of recent training showed as I ground out the second half.

Ended up with a shade under 3:29 and consider that acceptable given the circumstances!

More detail later...
Sent from my Blackberry 

"The Plan"

Deep breath!

After some sekrit panel beating sessions with some experts I think I have my legs/glute/back in as good a shape as possible. For sure I am going in a little underdone after a dodgy February and then the traumas of March. However I think the work done in Dec/Jan is still valuable.

I know a few people who are targetting a 3:15 line time for Canberra (a couple are aiming to keep going and knock off 50km in 4 hours!). So I will go out at that pace with a few good men (don't know of any females planning on joining us). That translates to a 4:37 min/km, will probably take it out at 4:35 target pace and see how things shape up.

To Compare, plan vs LY
5km 22:55 22:14
10km 45:50 44:13
15km 1:08:45 1:06:10
Half 1:36:42 1:34:00
Finish 3:15:00 3:40:24 (allowing for slight slow down)

This is as much to convince myself that if I head out slower then I have a better chance to achieve what I am aiming for.....

Driving down Saturday morning with a couple of other runners and then doing a carbo load lunch, looking at a more "normal" dinner given the early start and my tummy problems from last year. Weather gods seem to be happier this year with all the Brisvegans shaking in their ugh boots about the cold temperature, as MPH said, for a sweathog like me cold is so much better :)

Wow, I forgot that I still managed to do a 3:40 last year, it seemed so much slower/disappointing at the time!

Good running to all readers who are also running, I can't agree more with the words vat published about marathon running being one of the few sports that luck is a minimal factor on the day.

Slack blogging

Seems like an eternity since I last posted (well just under a week) so here's what has been doing.

Wednesday - Summer Series
The last event around Tarban Creek. Immediate reaction after reviewing the map was that the lot would be hard but I'd go close. Headed of in a anti- clockwise direction and in general things went pretty well. A bit of time lost in the green stuff along Tarban Creek after picking up the control at the end of a stone wall (23?) and ran past the 10 pointer at the other end of the bridge (9? I don't have the map handy).

Blasted back along Ryde Road and picked up the 20 pointer out on its own despite time being tight. Finished up with 570 points but back 2:25 late meant a net score of 530. This was looking good for a while, especially since Seagull posted something like 480. But then the "fast" guys started trickling in with 600 points and sub 45 minute times which scaled back my potential points...

Stats
Distance 8.3km
Time 47:25
Avg Pace 5:42
Avg HR 175.

Hammie still twinging but did not affect actual running seemingly.

So that's it for another Summer Series, I scored 40 points more this year than last year in the pointscore but finished 8th so certainly a more competitive field. Looks like 1 more year in the open before I get to pick on the 40-49 age group :(

Saturday
Striders 10km at The Domain - I decided to sit this one out, just a little too close to Canberra and also wanted to monitor how the race went to see if The Domain may be used again. In all things went well so hopefully (pending the authorities) we'll be back next year.

Sunday
Willoughby STaR - A really cold morning out of the blue, with the car temp sensor showing 8 degrees! A good sized 6am group headed off and then 6:10 with only Suzanne and myself seemingly for 6:20. A quick deliberation and we dashed off after the 6:10'ers catching them about 2km up the road. I like this run as you skirt around Middle Harbour on some scenic tracks, but it makes for slower running. As we cruised through one section Arthur H was in front of me (he is a tall bugger) and he fair dinkum clocked a massive branch with his forehead. I reckon he was lucky not to get knocked out or concussed, but he dusted himself off, tried to straighten his glasses and was off again! Finally we got to some street running and the bunch spread out as we hit a few short/sharp hills. I managed to get into the mix of a bit of competitiveness as Suzanne and a couple of the other faster girls started to push each other pretty fiercely. I played along for a little while but then let them slide away as I planned short cut options to give me a 20km run. Stopped for a quick SI joint stretch which was successful and ran home hard at just under PMP (planned marathon pace).

Stats
Distance 19.7km
Time 1:44
Avg Pace 5:16
Avg HR 159

Pretty happy with this run, the pace a little slower but that is attributal to the much slower trail running in sections. Despite some ongoing concern about the niggles, as I stretch and fix one area it seems to "pop" up somewhere else with the adductor now tender, sigh!

Tuesday
The wife kindly shoved me out of bed and so I headed on my favorite jaunt down to the weir and back. A great morning, just the right temperature and I was quickly into the groove. Got back home and did some stretching with a significant pop of the SI again relieving some muscle spasms. LH soleus a little tight and so I popped in to see the witch doctor who stuck a heap of needles in me which has made a massive difference. One in particular on the LH hammie triggered a massive spasm, so well warranted!

Stats
Distance 11.1km
Time 51:09
Avg Pace 4:36
Avg HR 166

A good confidence builder as this is a undulating course and this is my 2nd fastest time and I certainly was not racing it!

One or 2 easier runs in the next few days as Canberra looms. More on my thoughts and plans for Canberra next blog, which I promise will be before the race!

Twinging hammie

Saw the witch doctor yesterday as the hammie/glute are still whinging. I am pretty sure it is all SI joint related as when I stretch that area of my lower back I can get it to "pop" and then the twinging goes away.

Some accupuncture and quite a few cracks later and things seem better, but it is still in the background. It has not really affected my running but is a bit of a worry as to what it might do around the 35km mark potentially!

Summer Series tonight in vat's neighbourhood with the last race. I have been slowly sliding down the ladder with my dodgy runs in Jan/Feb and the fast guys coming through so now look like finishing 9th overall.

Lots of thoughts and discussions about post Canberra activities which is good as usually I lose focus. One big decision is no "long" races for a while, (excluding SMH half which is not really that long) until the build up for Sydney.

Hello Mojo?

Up and out to Cherrybrook for a shortened version of a full star. I planned to try and run at 5 min/km pace over what is traditonally a tough course, but shorten the distance. Accordingly I opted for the 6:20 group which was a decent size and off we went!

Some decent hills on this course but I held up pretty well and was pleasantly surprised to still be with the main group after the Pony Club climb to the back of Pennant Hills from the Great North Walk. Took the 2 published shortcuts and tried to maintain the pace coming home along rollercoastering hills.

Stats
Distance 24.2km
Time 1:55:41
Avg Pace 4:46 min/km
Avg HR 167

Quite pleased with this run, some potential doubt on garmin distance reading with signal drop outs but bottom line was a good paced run over a hilly/undulating course. LH Hammie/Glute is still complaining so will get some focus this week.

A great couple of days running providing evidence that maybe I have found my mojo again....

5km hit out

Time for a benchmark measurement after the on/off running of recent times and so headed to the Bay for the monthly Cool Running 5km challenge. A good turn out and around 8 of us in the 20 minute group, including Ray42k, Colin and Professor.

Out pretty fast and I settled into sitting behind the 2 leaders and focussing on my form, trying to remain comfortable and smooth. Missed the first km marker but I think someone called out a 3:46 type time! Through to the 3km mark I stayed with the bunch but drifted off just a little near UTS rowers. Still managed to hold it together in the last km, not losing much distance from the front runners. In the last couple of hundred metres I could hear footsteps coming up on me and the girl who started with us asked where the finish was. I looked around and also saw Professor a metre or so behind and so did a big kick and sprinted for the line!

Quite happy with the end result 19:18, only 3 seconds off my PB from this time last year.

Splits
2km 7:36 7:36
3km 3:52 11:28
4km 3:52 15:20
5km 3:58 19:18

Avg pace 3:51
Avg HR 175

A good tempo run back with Colin (and Mrs Colin) followed by some chit chat before a quick breakfast at Bowen Island :)

Summer Series

After actually running on Sunday and then the publicised trip to Melbourne with comm games interlude, Wednesday was next opportunity for a run and back to Summer Series for another crack. Now I have been mightily disappointed with my Summer Series efforts since January and so was looking forward to this one as it was centered around the area that I do most of my longer runs through from home.

A good analysis of the map provided some great route choices, although it was obvious I would not be able to get the lot.

Ended up running well and getting back just under a minute late. This gave me a net score of 530 points and when I left the top was 570 so a pretty good run for a change, hopefully regaining a few points on seagull who was awol (claiming illness I hear).



Stats
Distance 9.34km (Garmin said 9.78)
Time 45:56
Avg pace 4:54
Avg HR 180

Pretty happy with the actual run (navigation was a plus), LH hammie is a little tight today. Again the new inserts felt good, better already than the old ones!

Actually running!

Ok the 5000m was unbelievable, the roar of the crowd following the lead group around the track was just like a vocal mexican wave. When Mottram hit the front the whole stadium just went beserk! I went close to losing my voice from yelling so hard (not good post lurgy!). Sorry Wobbly, I have actually been down quite often but my customers keep scheduling meetings at times very inconvenient for running during my visit, soon I hope/promise!

Back to running stuff....

As planned went out for first post 6 ft run on Sunday with the Striders 7am group as host. A good way to ease back into things with 6 min/km pace. The job is sort of like a cattle dog, slowing the front of the pack down while encouraging the stragglers to hang on. Given the run was based just down the road I ran to and from as well. Quite pleased with the new inserts (hi Podrunner if you are out there!), only developed a bit of a hot spot on the rh arch.

The head (and body) still felt the lingering effects of much discussed lurgy but felt good for getting out there!

Distance 15.8km
Time 1:34:13
Avg Pace 5:57
Avg HR 153

5000M

A quick email blog from the stands of the MCG while I wait for the Commonwealth Games 5000M race featuring Craig Mottram. In the mean time I get to watch the 100M finals.

Have to be able to take some advantage of all these Melbourne visits!
Sent from my Blackberry 

Turn of the page

Firstly thanks to all for the comments and encouragement!

Fear not, those who have been concerned and contacted me given no blogging. This is not due to illness or depression etc etc but just to being bloody busy with work.

The day after 6 ft I got home for a birthday lunch, where it was obvious I was still lurgified, this continued for a few days, meanwhile work ground on with quite a few committments. I was a little surprised with DOMs hitting on Monday, particularly in the calves. This has been taken into account in my retrospective mulling over the actual run and preparation.

I did manage to slip in a visit to Podrunner to pick up new inserts, as I had become more unhappy with the "old" ones, already I can notice a difference in just walking around in them!

I tend to agree with Don Juan's recent comment and have been focussed more on process/prep rather than how I flogged myself to the edge on the day. Bottom line, in the cold, hard light of day my prep, while better perhaps than last year, also let me down.

However, no morose, sad sack attitude here, lesson learned and tucked away for reference. Three weeks to go till Canberra and I am still in good condition to run ok there. I'm now looking ahead, without a clear goal (other than running 42.2km @ Canberra) but have more than a few ideas in mind. Also believe/hope that the frenetic work schedule will reduce slightly very shortly.

A nice head clearing run tomorrow with Striders as I guide the 7am group around the local area, perfect to clear the cobwebs and get used to the new inserts.

Thanks again to all readers/commenters, despite well meaning rumours about a red-bellied black snake I'm chipper and also seemingly over the dreaded extended lurgy phase 2.

Oh, final word on 6 ft 2006 :), Superflake and Miners, I'd be happy to have some company for 2007, but be warned, I'll be going hard :) :)

Wipe out!

Well the rematch failed dismally, I'm not feeling up to sifting through the ashes fully at the moment so here is what I posted to Cool Running. I'll download the Garmin and do a more complete blog when the head clears a little.

I had been viewing this years race as a rematch after last year, prep had been fairly good but I managed to develop a nasty lurgy last weekend which got worse through the middle of the week. Some good drugs seemed to turn the tide and by Friday I had actually started to feel human again, just in time!

Started near the front of wave 2 and given my decent downhill running skills was well placed by the top of the stairs. About halfway down we got held up a little by some slower runners which intrigued me, as I eventually squeezed past I glanced back and despite the efforts of the guy to try and hide his bib it was clearly a blue bib, seems that a few people had walked down the track a little and dived in after the first wave went through!

Anyway down onto the road well placed and running easy, this continued all the way to the river, consciously reducing pace based upon heart rate feeback. Regardless I actually got to the river about 1 minute faster than last year.

The plan was to take it easy up Mini Mini and so I was unconcerned about people going past as I wanted quite a bit in the tank for Pluvi and Black Range. Near the top of Mini Mini Action and Spud went past. Going down the other side I struggled to stretch out again and Miss Gazelle zoomed past on the downhill (certainly not a turtle!). Had a good refuel at the aid station and moved off, but the lower calves were twinging a little. Through here Tux blasted past as I think one of the first wave 3 runners.

Got to the bottom of Pluvi and I was now obviously moving slower than most others and all of a sudden felt very drained. Papa and then Amjan went past, got to the first aid station and sat down for a sec to try and regain some energy and drank some more water. It was a real battle to finally get to the next aid station and I literally felt like I had nothing left whatsoever. Sat down on a stump again trying to pep up but things just went downhill. A few minuted later Mr G arrived and did a great job at trying to pep me up to get going (thanks mate!) but I knew I was not going anywhere, in fact the firies sat me down in a proper seat and then I started to get the shakes and noticed my hands had started to go numb. They quickly wrapped me in a space blanket and plied me with snakes, coke and water. The next half hour saw me sitting there shivering under a space blanket on a warm day, watching most of the field go through

Eventually I started to come good and after various discussions with the firies at the station and also on the radio I opted to walk up to the top of pluvi to make it easier for them to get me out. I actually felt ok by then but knew it would not be sensible to continue.

Very embarrassing to be driven out along black range feeling ok while watching the runners battle the track and heat. Obviously my body had not recovered enough from the lurgy. The good thing is the legs did not get absolutely hammered and are just a little tender today.

Finaly got dropped to the finish and watched the rest of the field come in. Many, many great performances out there already mentioned from both Cool Runners and also Striders (mixed loyalties!). In particular Fats, Don Juan, Tux (lurking nicely!), Papa, Amjan, Psychoma and Bernie G. Not to mention Uncle Dave's great return! But really anyone who finished, especially on a tough and warm/hot day is a legend.

Special thanks to the firies from Blaxland station who looked after me, halfway up Pluvio and Terry(?) who drove me back. Well done to Kevin on another great race, I'll be back for sure next year, even though it is 2-0, I'll just have to make it the best of 5

Buckle up, it's going to get bumpy!

Last blog before I go "over the top". Still no running and went home yesterday for and had an afternoon nap, was feeling that bad.

Today it seems the drugs are taking their grip, had a massage at lunch time which ironed a few kinks out and I am just about feeling human again this afternoon.

Quite a deal of FUD now in the mind, certainly not helped by this lurgy but am actually now getting excited, the start lists are out and I am in wave 2. It has been great fun with all the banter going on at CR and also in a email group I have been part of.

Mixed feelings about my prep, lots of focus in December and January but really slipped in February, capped off with the lurgy. If nothing I will be fresh and I just need to keep myself in check until the river (thanks for the reminder Horrie!).

Thanks to all that have been reading and/or commenting I look forward to seeing a lot of you on the track or up cheerleading. If the blackberry works at caves house I'll email a blog post in after the race.

Tick tock

Not long to go.....

Actually feeling pretty crappy with continuing lurgy and no running. I'm off to find the drugs that Thorpie was not allowed to take!

Thoughts are drifting to Saturday, if my head stays like this I may need to rethink my plan a little but hey, it can't hurt anymore than last year did.... or can it????

Sunshine State

A beautiful morning in Brisbane greeted me as I jogged from the hotel to where I had agreed to meet Tesso and Clairie. They had graciously put aside their rest day after mammoth runs yesterday to join me for a run.

We headed down to the river and along the cycleway, through the gardens and then along the walkway along the river under the Storey Bridge and along the floating walkway. Along the way we compared notes and training in the build up for the various big races coming up. A quick drink and stretch and then back the same way. Near the end the pace stepped up a little :) and we finished up at a nice tempo.

Great to see Clairie and Tesso and a good way to start the day, head still feels a bit stuffy but the legs licked over ok and the lungs were fine (as per avg HR below).

Stats
Distance 10.35km
Time 52:38
Avg speed 5:05
Avg HR 151

These girls are troopers after having run 38 & 40km respectively. Some big performances coming up at Canberra I reckon!

Intermittent Update

Life is still pretty hectic and so that, coupled with my extended taper means not a lot of running but any done has been intense!

Wednesday Summer Series
This one was in my 'hood and so I did a warmup run over to the start. A nasty little layout with 100 points down in Field of Mars and Buffalo Creek with a climb out and the rest spread out. I opted for the spread out option and took off. Was running pretty well and then had a brain spasm while navigating through the old hospital in Ryde Common, luckily I saw seagull coming the other way so tailed in behind him to nab the control before heading off in different directions. I picked up 500 points but was back late and lost 70 points for a net of 430.

Stats
Distance : 10km
Time : 51:38
Avg Pace : 5:08
Avg HR : 172

The hammie/glut was still playing up a little so I got a massage on Friday afternoon. Tried a new masseur and she was very good, broke up the knots in my piriformis very well!

Saturday - Striders 10km, Homebush
Felt a little dusty this morning, getting over to the start while it was still dark to help set up. Another great turn out and before long Richard had sent us off. I loitered about 5m behind Blue Dog and Colin initially while Action (40 min pacer) was just another 5m in front again. First couple of km were all pretty good, although I was sweating heaps for so early in a run. Colin and Blue Dog went past Action at about 3km and I hung onto him until just before 5km. Pretty much straight away seagull came through and I just focussed on running as smooth as possible.

Ended up crossing the line in 41:24, 30 seconds faster than Lane Cove, and certainly noticed that not as many people passed me in the back half of the race.

Splits
1km 3:53 3:53
2km 3:57 7:50
3km 3:55 11:45
4km 4:02 15:47
5km 4:10 19:57
6km 4:12 24:09
7km 4:22 28:31
8km 4:15 32:46
9km 4:18 37:04
10km 4:20 41:24

Average HR of 178!

Had a family do on later in the day and through the day I started to feel all of the classic cold symptons start to appear. To the point that in the evening I retired early to bed, after taking some cold/flu tablets. I did lay out the running gear in case I felt ok the next morning. As it turns out I didn't and it was a struggle to get moving. Some more drugs and food perked me up a bit. I'm now in Brisvegas and have organised to run with some of the Brissie CR tomorrow morning. Iit will be a nice easy hit out! (I hope)

Plan is for TLC for the body this week, very unlikely that I'll run Summer Series, just a few runs to keep the legs ticking over.

2 weeks to go!

Thursday

Another early start for work and packed schedule so no run (lets call it a rest day!)

Friday

Missed the morning but got out in the afternoon for a jaunt down to the weir and back. Despite it being quite warm I felt good and went out a bit faster than usual. Got to the turnaround in a decent time and kept it going coming home.

Stats
Distance : 11km
Time : 48:59
Avg Pace : 4:25
Avg HR : 166

My fastest time for this run and I was still not going 100%!

Sunday

Planned for a flatter, faster and slightly shorter run than normal for some sort of taper. Another good group for 6:10 and we weaved through the back streets of Birchgrove and Balmain before moving through Leichhardt towards Enmore/Stanmore. I departed from the bunch shortly after leaving them to do 30km. After here I decided to up the pace a little and sat on sub 5:00 min/km pace all the way back.

Another pleasing run, still some tightness in the LH hammie though.

Stats
Distance : 23.3km
Time : 1:55:50
Avg Pace : 4:58 min/km
Avg HR : 157

As I joked today I am now tapering from my taper (middle of Feb was a shocker!)

Summer Series - Rydalmere

Back in Sydney and Wednesday means Summer Series! This week the lovely surrounds of Rydalmere.

First immediate issue upon arriving is the sign out the front of the car park stating that the gates might be closed after 5pm, and this was at 4:30 when I had to prep and then run at least for 45 minutes. So a while later I parked in a side street and went to review the map.

Quite obvious it was going to be impossible to get anywhere near the lot so I mapped out in my mind a hopeful course with run home short cut options when it would get close to 45 minutes.

Off to 10 & 17, across the creek to 1 and then along and back across the creek for 29 on an in and out with access to 22 on a similar approach through very heavy bush. Pick up 7 on the way for another in/out to 16 and then some fast street running through 5, 8, 27 and 13. Back along a track on the creek for 30 and then up hill for 4. More street runnning and another in/out for 23 then more uphill for 20 before heading down to another creek for 26. Here it was obvious my short cut options would be required not heading further uphill for 15, 18 & 12. Instead staying closer to home for 6 then 19 (along the creek which in hindsight was longer than a street option), in and out for 9 then homeward bound for 25 and 3.



Only 20 seconds late so 10 point penalty with a score of 400 so net was 390. Upon relfection maybe a bit of the eastern side of the map with less in and oit for 10 pointers would have been better. Anyway a pretty good run and also good nav. The hammie niggled at the start but had gone away by the end...

Stats
Distance : 8.9km
Time : 45:20
Avg Pace : 5:06
Avg HR : 174

Two good hit outs back to back!

To answer Tesso's question, running through the suburbs is always interesting and the reaction of the locals is from total ignorance to bemusement to trying to stop you and ask what you are doing!

Bleak running?

Yep, back in the bleak city (aka Melbourne) but I decided to pull the finger out and run tonight, opting for some street O given my recent poor nav efforts on Wednesday nights. A real scramble to get there on time failed and I ended up starting a few minutes after the actual start. For those Syndey Summer Series runners, the Melbourne Street O is a little different with a mass start and only getting to view the map after the start. There are 4 grades available to choose from and 20 controls on offer. A grade have to visit 19 of the 20 controls which are orienteering punches mounted on a metal plate and padlocked to the control, typically a power pole. So I headed off, trying to tuck my money away, pick a route, warm up, stretch etc etc....

I soon got into the swing of things and had a good workout, route is below.



Stats
Distance : 9.8km
Time : 48:05
Avg pace : 4:55
Avg HR : 168.

Felt pretty good striding out, a little residual stiffness still in LH glute/hammie.

Still struggling.....

Firstly thanks to all for the thoughts on el presidente! I hope I can live up to the expectations....

Back to the running (or lack thereof).

After the Equaliser I did again head down to Melbourne and another busy schedule conspired against any interstate running. Back to Sydney in time to run Summer Series at Gladesville. Quite a deal of careful plotting of different route options I headed out westward bound and then seeing how much time was in the bank for route options coming home from the east. Everything went to plan until the 40 minute mark where in a brain fade I ran pretty much straight past a 30 pointer, then spent a minute fumbling at a control on a path near a wharf and then stumbled on the waterfront at the final control :(. So going from a score of 560 to 510 in the blink of a few eyes grrrrr.



More work stuff, including a visit to chunderboltville (hey Ben!) to welcome our newest Strider saw no running in the rest of the week. No idea why but motivation to get out of bed and run early at an all time low and actually feeling quite fatigued through the day as well.

Sunday rolls around and I had pumped myself up enough to have a last long hilly hitout and what better place than Quarry Rd. Got to Stewart Ave at 6am and there were a few others there just heading out. I sorted myself out and started downhill. Only a few 100m and I saw a fugure emerge from the mist (radio said it was 98% humidity!) and it was none other than Spud! He had started at the Dural end and so I ran back up the hill with him and we headed off.

Felt really good for the first lap and we ran 36 minute out and back splits for a 1:12 lap. Second outward felt ok, but my lh hammie was starting to complain, we caught up to another runner who we had seen a few times. At the turn around I tried some stretches to loosen up the lower back. Comng back as soon as we hit the downhill it became obvious I was going to be limited by this niggle so I eased up a little and let the others go ahead. By the time I got back to the Stewart Ave end I was obviosuly running with a altered gait favouring the LH hammie and so the RH hip flexors were starting to complain.

I decided enough was enough and pulled the pin, 2 laps, 1:12 and 1:16 for 2:28 all up. Pulled up a bit tight so some sretching to do this week as I head into a taper from a taper......

Back in Melbourne again today but hope to head out tomorrow morning for a loosener!

Equaliser Race + more

The Equaliser is the first event in the Striders Super Series and a cross country run from Belrose to St Ives and then looping back again. It consists of a downhill to a creek, up to St Ives, some street running to another trail which heads back downhill and meets up to the outward course for the run home uphill.



A pretty good turnout and we charged along the slight downhill around a power substation and communications tower and then the downhill rush, I settled in near Jenny T and KT as we crossed the creek. The plan for the uphills was a steady pace and I pretty much held my own, with Suzanne and another female going past but that was pretty much it. A quick drink and then along the St Ives streets. There was a good line of runners in front but a few corners later and they had moved form view and it was just myself and another as we hit the next bit of trail.

This was the area I did not get a chance to mark yesterday but I thought from memory the course was fairly obvious. Not so with a few junctions that could have been misleading. However there were branches etc blocking the wrong way and I assumed someone in front was doing this. Pretty soon it was clear who that was as Action loomed up heading back in the other direction. One or 2 junctions later and there was a very obvious group of branches across one option so the guy ahead and I followed the clear option. About 100m later I realised this was wrong and called him back. When we got to the intersection a group had just arrived, including Spud and MikeF. They headed down the "right" option while I moved the branches to stop other runners going the wrong way.

Back into the groove on the downhill and thankfully we eventually saw Silver Fox who was manning the second river crossing point. Once again I aimed for a steady tempo and to my surprise I was hauling in a few of the group who had caught us. About halfway up I had caught spud and went past, a big change from last year. By the time I got to the top there was only 1 guy left with me. Picking up the pace we ran it out back to the road but he was just a little too strong.

Ended up with 1:08:49 which I thought was a good improvement over last year but it seems only a 2 second improvement. However by looking at sportstracks I lost about a minute and a half in my "excursion" so actually an improvement over last year. I certainly felt stronger on the hills. Quite a few people who were in front of me at St Ives followed the wrong marker and drifted in a bit later :(

Stats
Distance 14.27km
Time 1:08:49
Avg Pace 4:49 min/km
Avg HR 174

After the race the Striders Annual General Meeting was conducted, as some Striders would know I was nominated for the role of president as Action was standing down. The news is that I was elected, not sure what I have let myself in for but hope that I can make a positive contribution to the ongoing success of the club. This is the other significant item that has been somewhat of a distraction recently, so now I have both work and my involvement with Striders confirmed I can get on with things.

This week hopefully will be better running wise, however another trip to Melbourne is already planned for work.....

Resuming Regular Service!!

A while since my last post and both a lot and not much happening....

Thursday

A solid run to/from the weir in humid conditions, legs felt reasonable after the Summer Series bashing the night before.

Saturday - Striders 10km Lane Cove

No real expectations but again a humid morning, noticeable during my easy warm up where I immediately started sweating. A huge turnout of over 300 and we set off. I had decided to go out hard (as usual) and held around 4 min/km pace really until the hill. Pressed pretty hard going up to try and keep pace but when I turned for the downhill I think the lungs/cardio had hit their limits. A struggle to keep the faster pace coming home with semi stitches occuring. Right in the last km both Professor and seagull went past as the legs were willing but I just could not go faster!

10km time of 41:55 (avg HR of 181!!)
Splits
1km 3:59 3:59
2km 3:59 7:58
3km 4:00 11:58
4km 4:12 16:10
5km 4:31 20:41
6km 4:10 24:51
7km 4:17 29:08
8km 4:21 33:29
9km 4:22 37:51
10km 4:04 41:55

Legs felt quite fresh afterwards so after the longer races I think there is a good base for speedwork to sharpen.

Sunday - Bobbin Head STaR

With 6 ft and Canberra looming another huge group at both 6am and 6:10! I reckon there would have been 20+ people at 6:10. A nice steady pace through the streets of Wahroonga to St Ives with a couple of nasty little pinches as we headed towards North Turramurra. The group was very much intact at the top of Bobbin Head and a nice cruise down the hill, the 6:20 guys catching us just near the bottom.

A quick regroup and then it was on up the hill. I was pretty happy with my form/strength up the hill, another quick regroup at the top. We had slimmed down the group a bit now, being about 8 now and stepped up the pace! For the next few km we were going sub 5 min/km and even hit one or 2 km at 4:30 pace. A bit fast but after 20km already I think it is ok to open up the legs/lungs as required. As we entered the sole piece of bush near Asquith I started to feel the pinch a little and the group fragmented at around the same time. Ground out the last couple of km and ran back to the start with Tim Austin

Stats
Distance 30.8km
Time 2:25:31
Avg pace 5:03 min/km
Avg HR 162

A very pleasing run in hindsight, about 8 minutes faster than the same course in the middle of last year in much cooler conditions but only at the start of my Sydney prep.

Monday/Tuesday

Another real early trip to Melbourne and lots of meetings pretty much kyboshed any running plans.

Wednesday - Summer Series Riverview

Not a good run... Started off ok on a clearly obvious route to the west first. But came unstuck in a big way in the first bush section losing several minutes looking for one control and then quite a few more trying to make a short cut through a lantana patch (ouch!). Ran home strongly but the damage had been done. This sees seagull zoom past me in the overall points table, relegating me to third :(

Thursday/Friday
Really struggled at the back half of the week, feeling very tired and not at all motivated. Got up early Fruday morning intending to run but just did not feel like it and went back to bed. Not a good week at all.

Saturday
No run in the morning, still feeling very tired/fatigued. Got a call just after lunch, the organiser for Sunday's run (Equaliser) had apparently encountered some "problems" and was unable to mark the course and/or advise as to the status of who was doing what!

So I took the 2 girls out to the course to see what he had managed to do. I decided to check the eastern side of the course and it was a good thing as he had started, already made 1 mistake and there was a lot to do. The girls were great as I walked them all the way down to the creek, marking out the trail at various intersections. To their delight we saw up close a goanna poking it's head into an termite mound looking for ants to eat! Climbing back out was a bit tough and I alternated piggy backs for them but they were real troopers so I rewarded them with an icecream on the drive home.

Also then chased up various volunteers to make sure things were somewhat on track for the race.

Return of Summer!

Summer Series - Blues Point

All of a sudden the heat (and humidity) is back, after some respite. Tonight was based at Blue Point and so I changed and ran down from work for a warm up. A little later than usual as well but it was still quite warm. A well set out map by Larry with some tricky route choice as we ran long the most scenic parts of Sydney Harbour.

Starting at Blues Point, a quick up and down for 30 and then around the bottom of the point for 17 then up and over to pick up 7. Now climbing up Blues Point for 23 & 5 down to 8 and then my big mistake. I did not look close enough at the placement of 14 and opted to leave it and get it on my return route.... So quickly picked up 24,9,18 running around the outside of Luna Park. Under the Harbour Bridge for 25 and then a climb up into Kiribilli for 15,26,27,6,16 and 28. Picking up 29 on the way to the shortcut back across towards Blues Point. Had already decided to bypass 19 and so picked up 10 then towards 14 which I suddenly realised was a long way down and so missed to 20 points :(. Uphill again for 20 then across towards Waverton for 1,11, chossing to get 12 even though time was running out. Detoured for13 on teh way to 2 then downnnn to 22 and along to 3. Reminicising on the way through this park as this is where we got married! Already a few minutes late so I chose to collect 4 despite the uphill slog and then downhill to the finish.



Stats : 9.8km
Time : 52:50
Avg Pace : 5:22
Avg HR : 172

Ended up with 450 points after lateness which really should have been 470 with 14. Andrew Hill posted 560 so it was a tough run. I think seagull pipped me by 10 points and so gains on my lead in the pointscore.

The legs felt ok after warming up, left hammie/glute is still a little tight though.

Thursday

Headed down to the weir, when I stopped at the turnaround for a drink I was sweating profusely and decided to head straight home rather than tack on a few extra km. By the time I got back I was soaked and took a good while of stretching and a shower before I stopped sweating, very humid morning. 11km in just over 54 minutes.

A gentle recovery run tomorrow and then Striders 10km on Saturday morning.