The Gong Ride Return

This year I rode direct from Malabar at 6.45am in order to avoid the congestion at the start, and joined the event at Grand Parade Brighton. It rained lightly till Heathcote and then turned into a magnificent day with moderate WSW winds.
I arrived at Heathcote at 8.10am and avoided most of the slower riders coming out of the 56k start.
At the lunch stop in National Park I stopped to take off my rain coat and Alison and Sue R came along. I then had a very pleasant ride to Wollongong with them. The gel pad in my pants greatly reduced the saddle soreness over last year. The new finish location and course route was much improved. Also met up with Anne and John at the finish and we all had a great lunch at the Aqua Bar.
Lunch was so good I decided to ride back to Malabar to work it off. But what route? I decided the most direct route would be up the Northern Distributor and then straight up the gut busting Bulli Pass. I managed to make it almost to the top of the Pass but exhaustion, and the lack of a road shoulder, made me walk the last 500 metres. Once on top it was an easy, pleasant ride along the freeway with the wind at my back. I had some great long runs in the tuck position. Half way along a road side fruit seller insisted that I eat as many mangoes and grapes as I liked at no charge! I wolfed them down and even took a bunch of grapes for later. The fruit gave me new energy and in no time I was at Brighton, where I had to carefully negotiate the Sunday afternoon crowds and then the final challenge of the Airport tunnel and crossing the lanes to Foreshore Road. Finally made it home just before 6pm. Felt pretty good.

What happened to October?

This month went past in a flash. Very busy at work but not in the field quite so much so I have managed to get a few more consistent weeks of running in.

Running events were the Striders Homebush 10k which I struggled in 41.50 (worst ever result, hot and humid), Maroubra 8km 32.16 (just hot), and today Striders Lane Cove 39.38 (better, light rain).

I am riding in the Sydney Gong event tomorrow. Should be fun.

Mt Solitary Traverse

Sep 29 - 30

A great hike from the Golden Stairs at Narrowneck (Katoomba), via the Ruined Castle, over Mt Solitary, then down the other side to the Kedumba River, and then up to the abandoned Queen Victoria Hospital at Wentworth Falls.

Along for the ride were Michele, Honor , Serena (10), All the Castros (Ed, Carol, Emma, Rohan, Alanna (9), Nicky (7), Kath, Kate(9) and Geoffrey (6). The weather turned out to be perfect except for occasional strong westerlies.

Honor and Serena on top of Ruined Castle - Mt Solitary behind

The hike to Ruined Castle was easy and we were rewarded with great 360 degree views. The kids were in high spirits. Pushed on up the ridge to Mt Solitary summit. This was a little tricky all the kids handled it fine. Along the way we passed several groups of whingeing adults in other parties, but the kids never complained. It was the parents with the heavy packs that had difficulty with the scrambles!

The Scramble up Mt Solitary - Come back Miranda!

We camped at a lovely spot right on the summit in a stand of casuarina trees, so the ground was covered in soft nettles. The kids had a great time playing in the evening and we had a good feed which including roasting marshmallows of course.

We set off along the Mt Solitary summit ridge about 8am next morning and were impressed with the remarkable views to the North and South. Quite a bit of the summit ridge is only 20 metres wide so often you can see great views of both directions at once. Occasionally we stopped at the dramatic cliff edge lookouts which required close supervision of the kids, but were worth it for the dramatic views.

Honor at another dramatic cliff line looking South from the Summit Ridge

We hiked on to the Eastern end where a log book is located. This is called the Col and for the first time we could see the steep Kedumba river valley that we would have to cross. The Col is a striking knob of rock which in cantilevered out over the valley providing dizzying views. The track down is very steep loose dirt with poor footing. This was a challenge and it took about two and a half hours to cover the 2 kms or so to the Kedumba River.

The Kedumba River was an Oasis which lifted everyone's spirits

Some of the kids were a bit down when we got to the river, but after resting for an hour by this beautiful river and getting a good feed of noodles, spirits were high again. If we didn't have a time deadline this would have been a logical place to camp.

The waratahs were spectacular.

The ascent out of the valley turned out to be easier than the descent. We made it to the Sydney Water access road in one hour and then one more hour to the locked gate. Along the way we saw numerous waratahs and xanthorreas in bloom. In a remarkable performance Geoffrey, Rohan and Alanna raced from the road junction to the gate. A distance of about 3 km up a steep hill. I struggled to keep up with them. Then when they got to the top we took off our packs and ran down to help the others behind us.

Ed, Kath and I then left everybody at the cold, spooky hospital while we retrieved the cars from Narrowneck. Everyone was tired but happy. Finally got going home about 6.30pm

Sydney Marathon

Time 3.19. Happy with that given the limited training due to work and lack of sleep. The last half, as always, was tough and I really just plodded along at 5 min/k. A spectacular Spring day just perfect for running. The new ending to the course which runs around Dawes Point and the Circular Quay foreshore was a winner. Stefica ran a PB in the Half and Mike improved to 4.09. Michele and Serena kindly turned out to support me and handed out ice blocks. For the first time I had to stop at a Port a Loo mid race for a number 2! Somethings just can't wait. I am pleased that I didn't get any knee pain and only a slight twinge in my hip. Post event I am tired but not sore.

Royal National Park Run

Worked night shift and day shift this week! So only got two runs in on Monday and Tuesday. Diving is very tiring at the best of times without throwing in night shift. So on Saturday I spent a lot of time sleeping. I did a gentle one hour interval class with the kids, Serena (10), Kate(9) and Geoffrey(6).

On Sunday I took advantage of a spare seat in Neil's dive boat to get a lift to Bundeena. It was a glorious, cool sunny day so I thought I would have an easy run down to Marley Beach and back. It was too nice though and I couldn't stop. Picture postcard views, I ran onto some deserted trails and was surrounded by fields of wildflowers, scrub and solitude. Ended up going almost to Garie Beach then cutting back up to the main road and Wises Track to Audley, then up to Sutherland. Neil was going to pick me up at Audley but we got our wires crossed and missed each other. So much for twin ESP. Ended up running about 35k!


Later in the day the inside of both knees were very sore. Treated them with ice and Voltaren. Hope they get better for the marathon on Sunday.

SMC half

Since the W2B I have been chained to the desk at work but last weekend I got out for a 10k run around Heffron Park in 40 mins and then a 2 hour saunter around Cape Banks the next day. Very tired from work stress. Did a few runs through the week but really had to knuckle down to get the paperwork done. At the end of the week I was pretty dozy but I was determined to get another competitive long run in. The SMC 21k was on at Smithfield so I dragged myself out of bed at 5.30 am to get to the 7am start in the pouring rain. When I arrived there was no one there...mmm... Its on Sunday stupid! Oh well, I just ran it anyway. Cruised around in about 95 minutes. Then today I returned for the actual event. Ran comfortably for 87m 23s with no rain and pleasant temperature. By myself most of the time. Had plenty in the tank at the end and no injury.

Willy to Billy

Another hectic week at work so I was pleased to escape the city for a weekend in the Blue Mountains with the family. The excuse was to run in the Mt Wilson to Bilpin race. 35km. Nice cool day with no wind. Course ran over a mixture of gravel, bitumen and bush track some of which was steep, and other parts level, and other bits were a muddy bog. This course had everything, including some spectacular scenery.
I was feeling pretty good till 5k when I developed a bad stitch. It came and went, but on the long downhill to the river it was stabbing me like a knife and slowed me down. From the river to the finish it is six kilometres up a constant grade and one kilometre down to the finish. Fortunately the stitch didn't hurt as badly going uphill and I seemed to get a power surge overtaking six people on the way to the summit. Eventually finished in 2h 50m which I was happy with.
Enjoyed running with a few guys I hadn't met before on the track. Having someone running with you definitley keeps the pace up.

Run Work Run

Another hectic and stressful week at work fortunately fitted in some quality runs to keep me sane.

Week finished with Bankstown Half Marathon this morning. I did this event three years ago in a time of 1.39.01 in preparation for my first marathon. Today I did it in 1.27.55 which was pleasing. Best of all I felt full of energy afterwards. Last time I remember I was wasted.
It was cold and rainy but conditions were quite good for running. I had a fellow on my shoulder the whole way. With a kilometre to go he overtook me and put on a spurt and got 30 metres in front. Good for you I thought.

As we came up to the finishing shute he was directed off to do a third lap by a mistaken official. I called out to the officials but he ended up making his way to the finish several minutes later. Fortunately after talking to the officials he was recorded as finishing 10 seconds in front of me which he deserved.

This was a fun event organised but the super friendly Western District Joggers who saved us at the miracle at Allum Creek.

Chocolate Gelato Fix

Wow almost a month has gone past since my last post. The good thing is I have been running well, injury free and motivated. Still super busy at work but not quite as bad as in May and June.

This month I ran in the Sutherland to Surf which was 11 k in 44 mins exactly, then in the Striders Lane Cove 10k - 39 50s and finally in the Sity to Surf 14k last weekend 57 56s. So my goal of holding 4min k's is going ok.

Coming up I plan to run the Bankstown half this weekend, Mt Wilson to Bilpin 35k the following, and the Strider 10k at Homebush and possibly the Sydney Marathon on Sep 23 depending on how I am feeling.

On every run I have done lately I have had more energy as the event goes on and ended up negatively splitting. One training tip that seems to be working, is to eat very little on the day before an event, and then during the evening before, eat a litre of Low fat chocolate Gelato. Yum.

Bloody Cold

I haven't blogged in a while due to work and the severe cold weather that has curbed my enthusiasm a bit. We have had another round of flu go through the house.

Had an enjoyable run in the Woodford to Glenbrook event 25k about 2/3s downhill. Got to 10k in 57mins and then managed to finish in 120min. Had fun early by pushing kids on their bikes up the hills and chatting to runners. Talked to Mike and Stef along the way, and after the finish we ran from Euroka Clearing to Glenbrook station in the pouring rain. (now that was a steep climb)

I have fitted in quite a few good long runs on Sundays and a few shorter ones through the week. Yesterday I ran in the Sutherland to Surf 11k (44 even) and then ran the return leg back to Sutherland. Also saw Mike and Stef and several Sydney Striders.

Feeling more motivated now.

Cathedral Run

Due to high winds work was cancelled so I was able to fit in a pleasant 1hr 20min run to the Cathedral then Congwong Bay, Lapa and Malabar. All good. No time for exercise lately as the work deadlines and end of FY have meant that money is the master. It was great to get out today though, very good stress buster.

Minimosmarathon

Sun 17th 2007
No jogging through week due to weather and work. Ran minimosmarathon 10k. Took it a little easy due to lack of training. Came home in 41.56. In afternoon went for a gentle 15k run to Lapa via Cathedral.

Mon 18th
No running

Tue 19th
Half hour spin class then 20 mins at 15k on treadmill. Weather too bad for running outside.

Beautiful day for a run

Today was a glorious winters day and with perfect conditions for running. Left home at 10am for a slow jog to my sister's home in Drummoyne for a family get together. Legs a little stiff at first but loosened up with no ill affects from yesterday. Total distance about 25k.

http://www.gmap-pedometer.com/?r=1035886

Bondi Return

Sunday 10 June 2007

No running through the week due to work pressure and weather. Got out and ran to Bondi return along the coast. There were a lot of people on the track watching the huge swell. Ran OK, bit tired as I came up Broome St on the way home. Great not to have to go to work tomorrow. All up distance about 27k.

http://www.gmap-pedometer.com/?r=103452

Not much...but better than nothing

Still flat out with work and so only managed a few 10k runs through the week. Had best of intentions of going to a Striders Star and 10k but work and exhaustion stopped me. Got out for a pleasant 30k run around Cape Banks and Botany on Sunday morning.

I Shall Return

Here is my first blog since I left the USA. What have I been doing? First of all I was back at work at 6.30am on the 30th of April, which considering the plane landed at 5.30am was a bit of a rush. Since then I have been very busy taking care of work issues and have rarely got out to run. I probably have averaged about 25km a week.

But this week I have done three 10k runs and today I ran the 31k Bobbin Head Star Run with Sydney Striders. I got there late and so ran most of the way by myself. It was very peaceful. The track wound around Wahroonga before following Bobbin Head Road down to the river and the back up to Mt Colah and down to Wahroonga.

I felt fine all the way and finished in about 2.30, and some where along the way the idea took root that I have to go back to Boston. One obvious advantage is that I don't have to change the name of this blog.

So with 60k behind me this week, I am starting training for Boston again. Number one goal will be to try and run the Gold Coast marathon faster than last year. Also planning to run the Minimosmarathon on June 17th, and Woodford to Glenbrook on June 27th.

The End

Its now close to the end of the biggest break from work I have ever had (4 weeks) and the Boston experience is now behind me. Like all significant events its sad when it passes and becomes just a memory, rapidly fading and replaced by the urgent demands of every day life.

So this will be my last blog in "Boston or Bust". I may start a new blog to keep track of my daily ups and downs. Stay tuned I will put a note here.

Since the marathon Michele, Honor, Serena and I visited New York for three days, and saw all the sights including the corny ones like the "Seinfeld" diner and Times square and the moving ones like Ground Zero and the Fire stations with memorials to the lost fire fighters.

We then flew to San Fransisco where we stayed with Dianne and her children (thanks so much) and travelled down the incredible coast road between Monterey and Santa Barbara. We also visited the extraordinary Hearst Castle (is it good, is it bad, or maybe just mad?).

We drove through Beverly Hills and saw where the movie stars live, (they can have it) and have spent three very pleasant days in San Diego visiting Adrienne and Amit (the Newly weds) and Cynthia and Fred. Fred took the girls for a sunset flight in a Cessna all around San Diego and when they landed they were beside themselves with excitement. Thanks Fred and Cindy.

So tomorrow is Disneyland (I am not looking forward to it), then we leave for home on Saturday evening.

About the Boston Marathon

Its four days post marathon now and I have had a bit of time to reflect on the marathon. It is an extraordinary experience. Everything about it is big. The stand out thing is the local interest. To run in the marathon is seen as a big thing here. Just running in it impresses people. In the few days I was in Boston beforehand people were coming up and shaking my hand to congratulate me...and I hadn't even run it yet.

The interest is very unusual for someone from Australia. The maximum number in marathons there would be 1200 or so. In Boston there are 25000 runners who have qualified to run in it. And the fans along the way number in the tens of thousand. There are large articles about the marathon in all the local papers every day in the weeks leading up to the event.

There are many traditions associated with the event which are fun to be part of. The most memorable is the Wellesly scream. At about the half way mark the girls from Wellesly college line the street and scream their guts out. About a mile from the college your can hear the roar, like approaching the MCG on Grand final day. Passing by them is deafening, and entertaining. The girls hold out signs asking to be kissed, and a lot of runners stop. Good looking guys are actually pulled off the course. At Wellesley the really do beg for kisses and make a wall of sound

The fans line the entire course. When the race started it was blowing 50mph and and raining, temperature 10 deg C. but the fans still came out. Many fans hold out treats such as orange pieces for the runners. Rining cow bells is very popular. If you have your name or an identifying feature such as a flag on your gear the crowd loves it. They will call out your name, urging you on with all the enthusiasm of a close friend. I have never heard such enthusiasm before. The cheering is like that of the Striders or Coolrunning groups, but in Boston it is at full volume for 42km.

After the Newton hills when my legs were giving out and I was numb with cold, I started to walk. I stayed to the side of the course so as not to interfere with other runners. The crowd started begging me to run again. Then one guy wearing a Red Sox jersey (Want to get along with a Bostonian? say you like the Red Sox baseball team) started walking alongside me calling out "Cmon buddy, I am going to get you home, cmon you can pick it up, we will get you there, lets go" This went on for several minutes. He kept it up full bore, with all the crowd supporting him. The noise was alarming. So when I broke into a run again, a huge cheer went up, with lots of cries of "way to go", "atta boy" "good job, good job". The cheering guy was beside himself with joy.

The crowd was always good humored and sympathetic. It was touching that if you did start to walk other runners always stopped and urged you on. Or simply gave you a pat on the back. As you approach the city the crowd becomes several people deep. All screaming. And this was on a windy cold day.

The fans lined the whole course despite the weather

Every five kms was a timing pad, which was hooked up to a live internet feed. So fans could track your progress, you could even set up three mobile numbers to receive sms updates. This system worked perfectly. Several friends watched my progress and had no trouble logging on. Kath got updates posted to her Blackberry while she was track side.

At the finish the dechipping and post race care was really well organised except for one rain related glitch. The rain had washed the numbers off the competitors bags. So the volunteers manning the gear buses couldn't tell one bag from another. I stood for about 40 mins in the wind and rain waiting for my dry clothes. That was tough.

Afterwards as I caught the subway back to Karen's, strangers who saw me would come up and congratulate me, not just fans, everyone. They weren't concerned about what time you ran, just running it was a big deal to the locals.

The most notable thing about the weather for the Boston Marathon is that it could be just about anything. In recent years they have had heat waves, and this year record cold and rain.

Overall its a unique and unforgettable experience. The Bostonians embrace the marathon like no other city that I have heard of. This was the 111th continuous running and I understand why, Bostonians are passionate sports fans and they love people who have a go.

The Race!

The Boston Marathon. The big daddy of marathons, this being the 111th continuous running and a participation of at least 25000.

It was a long day in which their were successes and failures but most of the event proved that it was the yard stick by which other events should be measured.

As I have already written the forecast was grim, and at 5.30am this morning the forecast came true. Constant rain, and driving winds gusting to 50 mph. The bad conditions affected every part of the event and caused the organisers and spectators a lot of headaches. Some could have been avoided with better planning and some were just in the category of "shit happens."

So here is how my day went:
Frank drove me to the train station at 5.30am. The train was 20mins late. I arrived in downtown Boston at 6.50 and struggled against the wind to the Bus pickup location at Boston common. There were four queues each about 500m long to the buses.The wind was howling and the rain constant. Temperature about 3 degrees. The line did not move for an hour. The yellow school buses which were supposed to take us to Hopkinton seemed to be stuck. Then suddenly we were moving and within 15mins we were on the bus.

The buses travelled in convoy to the start at Hopkinton. We left about 7.50. The bus didn't arrive until 9.40am and the start was at 10am. Why so long, we don't know, the driver just said "I am following the bus in front". People who had queued for an hour, and then sat on the draughty bus for an hour were begging the driver to let them out to pee. He refused at first but eventually he had to let people out. Half the bus spilled out into the forest and quickly dropped their dacks, men and women, in the boggy forest. After this we carried on and eventually arrived at the Assembly area in Hopkinton. The ground was a quagmire and there was no shelter available from the wind and rain. Two marquis which had been set up were packed. So I joined the others from my bus and geared down in the rain, the placed our gear bags in the appropriate bus for later pickup.

The time was now 9.50 so I jogged down to my starting area in Corral #5. By this time I was very cold and had been shivering non stop since 6.45. If the weather had been pleasant none of these delays or cold problems would have occurred.

So the race started and I was over the line on 10.02. The course is downhill overall with gentle uphills in the first half of the course. It undulates along through partly urban areas, which would be quite picturesque in better weather. The rain eased off when the race started and we got quite a bit of shelter from the wind in the first half of the course.

I ran along at 4.1 to 4.2 mins a km, this felt like a comfortable pace but as my later performance proved I must have gone out a bit hard. It was cold and from the start i couldn't feel my feet. Also the tights I bought did not protect my legs very well and the were cold too.

With hindsight the biggest problem I had was getting the flu the week before and being confined to bed for three days. That's one of the wild card problems about travelling. I had probably rushed around a bit too much in the weeks leading up to the trip and run myself down. I was theonly one in the family to get it. Another problem was letting myself get cold in the hours before the race. Experienced hands at the race knew what to do, but I was a bit of a novice with these condidtions and got wet and cold early. That took some wind out of my sails.

At about the 30k mark after we had passed the hills we were exposed to the wind. I simply ran out of energy. I had taken a gel at the start, and every 10k as well as several orange segments, and gatorade. I didn't have any particluar injuries but I could feel myself shaking with cold and becoming a bit groggy. The crowd support kept me plodding along, but I had to walk occassionally and and try to rub some feeling back into my muscles. I would say in terms of exhaustion this was worse than the six foot track. I have never had to walk before in a road marathon.

My splits were 3.2k 13m.30s, 4.8k 20.51, 6.4k 26.31, 8k 33.20, 9.6k 40.04, 10k 41.29, 11.2k 46.48, 12.8k 53.48, 14.4k 60m.38s, 15k 62.54, 16k 67.46, 17.6k 75.02, 19.2k 85.19, 21.1k 90.10, 22.7k 96.44, 24.3k 104.18, 25k 148.16, 25.9k 111.35, 27.5k 119.23, 29.1k 127.13, 30k 132.21, 30.7k 135.07, 32.3k 143.33, 33.9k 153.05, 35k 160.00, 35.5k 162.59, 37.1k 173.00, 38.7k 184.27, 40k 193.17, 40.3k 194.46, 42.2k 205.31.

Follow this link for great photos of race http://www.boston.com/sports/marathon/galleries/04_16_07_wellesley

Fun with the Keoghs

We have had a lovely time in Boston staying with Katharine's father Frank and his soon to be bride Susan in the suburb of Foxborough just outside Boston.

This included getting to know Frank's family who are extremely likeable but also larger than life. I have seen so much about Boston in TV and Movies over the years that it can feel like being on a set.

I wont go into all the details in this blog but suffice to say the Keogh's are a wisecracking but lovable bunch.

In the last few days we have visited the downtown area to attend the running expo, and we have caught up with Mike and Stefica. Stef is looking great but admits to being nervous.

The weather is bloody cold and the severe forecast looks likely to come true for race day. So I picked up running tights, a thermal shirt and gloves at a sports store today, I look like a total goose when wearing the tights.

Weather looks Grim

I received this email this morning from the Marathon organisers:

Wednesday, April 11 - As the Boston Athletic Association continues to make preparations for Monday's Boston Marathon, we are monitoring the upcoming weather conditions forecast for this area. Based on the National Weather Service's most recent report and in cooperation with the Executive Office of Public Safety (Commonwealth of Massachusetts) and the Massachusetts Emergency Management Agency, together with the eight cities and towns along the 26.2-mile marathon route, we are planning for likely heavy rain and windy conditions on race day. However, all race day plans remain the same. The Boston Athletic Association advises participants in Monday's race to plan accordingly for their run, bringing with them gear and apparel to suit the conditions. The B.A.A. will continue to update its web site as necessary.

The Road to Boston

Wed 11th April
Went for a half hour jog along the level road from the cabins. Much warmer today. Still a touch of the flu.
After fond farewells headed up the I81 towards Boston. We made it as far as Harrisonburg where we crashed out at the Comfort Inn.

The Interstate highways in the US are amazing things, they are everywhere. The big difference to Australia is the lack of cops. Despite it being Spring Break (Easter) we saw only a couple of cops. The speed limit is 65 mph but that is definitely treated as a guide only. Especially the trucks fly through at 75 to 80. And there are so many trucks, they form an almost constant line up the I81. I have just seen a TV interview with a cop urging people not to drive over 90 mph!

The drivers are all over the place, and often don't indicate before changing lanes. Hand held cell phones are very common too. A big contrast to NSW where you would be almost guaranteed to be booked for consistently driving above the limit, let alone being captured by one of the many fixed cameras, of which there are none here.

The naming of all the Interstates and their exits with numbers such as I61, I231 etc is a very efficient way of navigating, travel instruction are "Take the I81 North and turn off exit 16 onto I231 South." It makes it hard to get lost.

On the flip side of the wild ride on the Interstates, Americans are extremely polite and considerate. In the two weeks here now I am yet to find one person in a bad mood (except for my kids of course), let alone hear a swear word, .

Thur 12th April
Got out and ran for an hour around Harrisonburg. Got a bit lost due to fog and ended outside city limits. We were all tired and had to catch up on shopping, email, sleep so we didn't end up getting on the road until 1pm. Made it only to Gettysburg. Got in about 6.30pm and went straight to the motel

Realistic Assessment

Everyone has asked me what time will I run in the Boston marathon, and I have asked myself that same question many times. Now its only 5 days away I can probably make a realistic assessment.

I have completed six regulation length road marathons. My record has been as follows:
Sydney 2004 3.36
Canberra 2005 3.15
Sydney 2005 3.16
Hobart 2006 3.10
Canberra 2006 3.12
Gold Coast 2006 3.10

As you can see I have met a significant barrier at 3.10. So what might have changed for this one. first of all I am lighter. I am down to 69kg. Secondly I have been attending the SWEAT sessions twice weekly and have followed the SWEAT program that Sean Williams wrote for me. I have also added between 100 and 200 situps per day and twice weekly spin classes.

On the down side I have had the flu, and the course is hilly.
Looking at the splits below for my last marathon you will see that I held a constant pace till the half way mark and then gradually slowed down. After that Marathon I felt fresh and suffered hardly any fatigue or leg pain, so I know I could have gone faster if I had the mental strength.

I think I can run at least as fast as my last marathon the difference will be mostly mental I think. To run 3hr 5min will require me to hold each of the last 21km 14 secs faster per km, and to run in 3hr even I need to run the last 21k 28 secs faster per km.

Now that doesn't sound like much but it equates to beating myself by a distance of about 2.3km at the finish.

The next few days will be telling. If I can get a good restful lead up I am confident of improving to hopefully 3.05 pace.

Tennessee Hospitality

Sat 7th
Drove down the I81 to Knoxville through light snowstorms and visited Matt Credich and his wife Kim who is the Swim coach at Tennessee University. They came us a big inkling about the type of hospitality you get in Tennessee, they are the friendliest people I have ever met down here.
It was freezing though, turned out to be an all time low temperature by 4 degrees.
After a great evening with the Credichs we continued to Townsend which is at the base of the Smokey Mountains. Mary had booked some cabins there for us there. Got in about 11pm and crashed out.

Sun 8th
In the morning I felt well enough to run and got out at 8am and ran for an hour and half up to the Tuckaleechee Caverns. It was freezing cold, probably about -5 and my bare fingers were burning, but I ran it OK probably at 4.5mins/km. Distance about 15k. Still suffering the flu and coughing up plenty of phlegm but on the mend. About 10am we headed to church, which turned into an adventure as we tried to locate the only Catholic Church in Maryville. Then we headed for the McCroskey home where Jim's daughter Mary Lois, her husband Sam, and Mum Joyce had planned a wonderful Easter lunch for us. All their family and friends came and we had a big feed, and southern hospitality.
It turned into an all day affair and we finally got back to the cabin about 10pm.

Mon 9th
Sam McCroskey very kindly invited Neil and I out on his Sea Ray boat to run down the Tennessee River. There were a few adventures along the way before we got the boat under way but it was all fun, and the boat ride was a magnificent way to see the Tennessee Valley. This waterway was the Tennessee River which was dammed in the thirties to provide Hydro power. I remember studying it at School as part of FDR's New Deal I think. Now it still produces power but is also a link in a canal network which allows barge traffic to go across Tennessee and connect to the Mississippi.
It was a great day out but we didn't get back till about 6pm so I gave running a miss today. i didn't mind since I only had a half hour on the program, and I am still feeling pretty crappy. Honor stayed with the McCroskey's and their girls Erin and Rachel kindly offered to take her to the school for a day.

Tue 10th
Managed to get out about 8am and run the SWEAT routine that I was missing. I did the warm ups and choose a similar hill to the Wild Wally's. Ran six hill intervals each about 500m long. Made each one faster and felt pretty good. I think the flu is just about behind me.

Afterwards I went with Kath, Martha and Ron to the top of the Smokey's with the intention of running a few miles back down the Appalachian trail. Once we got up their though we gave it a miss because the trail was covered in ice and snow. Very spectacular views though. Caught glimpses of bears in the distance occassionally. Unfortunately the Fraser fir trees which dominate the area have all died back due to an introduced bug infestation.

Later we visited the Heritage Museum which had some very high quality displays of the history of the Indian and White settlement of these mountains. It was very similar to the settlement of NSW, with predominantly Protestant white farmers pushing out the native Cherokees. Incredibly the Cherokees were pushed all the way to Florida and Oaklahoma. The many little white hamlets are picturesque with their distinctive churches, the area reminds me of the Mullimbimby and Nimbin area.

In the evening we were given treated to another wonderful meal at Mary Lois and Sam's home in Maryville. Made fond farewells to everyone and thankfully the girls went straight to sleep as they were both cranky and tired. Tomorrow we head off for Boston!

Sick as a dog.

Still just as crook in the morning but I had lost my voice too. We went to Hertz to pick up the hire car and Mary joked to the salesman that "this one can't talk and this one can't walk!" A cold snap had come through and the temperature has dropped to about 5 degrees. We all went out to the US Postal Museum where I went to sleep then we went off to Macy's department store where I bought a massive quilted coat for $40. Still feeling real crook so went back to bed at 5pm and slept through.

Fri 6th
Packed up and left DC about 10am. Mary and Jim have been incredibly hospitable, in fact they really "couldn't do enough for us", so a big thanks to them. Feeling better after good sleep, but still not up to running. Drove 30 miles west to Dulles to visit the "The Smithsonian's Steven F. Udvar-Hazy Center National Air and Space Museum". That's a gobful of a name but the museum is a gobful of a museum. Located under one specially built roof is the Enola Gay B29, a Concorde, a Blackbird, a Space Shuttle, a 707, intercontinental ballistic missiles, and just about every other type of aircraft or space ship ever built from hang gliders to fighter planes and kit planes. Well worth visiting and the admission...free.

The view above is of the Bombardiers seat in the Enola Gay.

We then travelled the short distance to the Battlefield of Manassas or Bull Run which was one of the first big battles of the Civil War. It was interesting because the fields that the battle were fought on are undisturbed and the museum has a very good display explaining what happened. The kids walked the 1.6km circuit of the battlefield without to much protest. The photo below sums up how they are getting along.

We then drove on down the picturesque Shenandoah Valley to the town of Harrisonburg where we checked into the Country Comfort. Quite reasonably priced at $80 for four including continental breakfast , this was one of about 10 identical motels are that nestled together. We ate at an Italian restaurant and got pretty good pasta and pizza. Its pretty chilly here and it started snowing when I went for a walk to the Wal Mart.

Felt well enough today to do some situps. Hope I will be able to run again tomorrow.

Off to the US

Fri 30th
Busy getting last minute things ready. Spent the night in Wollongong and got home at 10am with one hour to spare. We flew out at 1pm, Qantas QF73 to San Francisco. It was torture flying economy for 12 hours but the kids were in high spirits and never complained.
At SF Michele, Kath and the kids flew on to DC. Neil and I were staying overnight and going to San Diego for old friend Adrienne’s wedding.
I had a lot of pent up energy after the flight, and went for a two hour run up to La Honda. This is a steep ridge behind Burlingame where we were staying. I just followed my nose and stumbled upon a terrific trail which ran through the San Andreas fault. There was a dam at the bottom of the ridge called Crystal Lake, and a closed road which meandered along through the picturesque valley. Got back tired but happy and had a big serve of pasta followed by apple pie at the local diner.

Unknown to us the girls had missed their connecting flight in Dallas and had to get another flight to DC without their luggage.

Sat 31st
At 6am Neil and I were sitting in our plane to fly to LA when it was announced that the flight was cancelled because the pilot was sick! We then had to stand in a line for 2 hours while the airline sorted out the mess. We finally made it to LA at 1pm, but roads were choked to the San Diego. Eight lanes gridlocked. We made the ceremony with 5 minutes to spare.

It was a lovely service on a cliff top balcony overlooking the ocean. Afterwards we went to a very pleasant reception where we caught up with our old friends Cindy Taylor (and new husband Fred) and Helen Fricker and husband Glenn and Stephanie Wilson. All old mates from the UNSW Diving club.

Didn’t get to run today unfortunately.

Sun 1st April

Managed to drag myself out of bed at 6am and go for a run with Stephanie. There was a heavy fog so we weren’t sure where we were going some of the time. I ended up running about 15k at a gentle pace. Had to be careful not to trip over homeless guys in the fog.

We met up with Fred for a spectacular and memorable flight in a Cessna 172. We flew along the coast at 500 feet and then went west to the edge of the desert, then south down to the border and finally directly over the city centre. What made it such a good flight was that Fred is a long time hang glider pilot, and he flew us along the ridges that he uses for hang gliding. San Diego has a real mixture of landscapes including spectacular mountains and valleys, fertile plateaus and beaches just like NSW’s. But just 50 miles to the west it turns to desert. We flew over one ridge and then there was nothing, no trees or scrub, just bone dry dirt.

After the flight we headed down to a beachside suburb called OB1 which was very similar to Coogee. We sat down at a Mexican restaurant but I was completely unfamiliar with the dishes. It was very pleasant and what I was eventually served was beans and brown rice which I enjoyed.

Mon 2nd Apr
Hung out in the motel and took care of some work things. At 10am I had a productive meeting with Dick Wilkins the manufacturer of our Vibrocorer. Left at about 1pm and drove up towards LA. Stopped on the way to get some stationery and a mobile phone. I got a new mobile for just $18 and 250 hours of prepaid talk for just $50 including unlimited calls to Australia! The lady who served us was very helpful, because she said “You have sexy Australian accents, and you’re twins, Oh my lord!”

Flew out of LAX for DC on the “redeye” at 9.30pm.

Tue 3rd
Arrived DC at 5am (three hour time difference). Felt energized to be finally off the plane. Ran with Kath to Wahington monument and then ran by myself to Lincoln memorial, Arlington, along the Potomac, and back up to the Capitol building and finally to Mary’s house in 12th St. I put in a bit of effort. All up it was about 25k in two hours. DC is flat so running is fairly easy. Its also very popular. It was a beautiful day and the start of the Cherry Blossom festival so everybody was out on the streets.

The layout of Washington must have been an inspiration for Walter Burley Griffin when designing Canberra because the similarities are striking. DC is impressive architecturally but the number of people is daunting. And cops, every government department seems to have their own police force, they are everywhere. Fortunately they are friendly because they carry some big guns.

Later we all went for a tour of Arlington cemetery, and the Natural History museum. I started shutting down though and eventually crashed on one of the lawns. I had felt a sore throat coming on for a couple of days and over the course of the evening I felt worse and worse.

Wed 4th
Felt like crap so I have stayed in bed all day while the others do the tourist thing. It feels like a 24 hour “lurgy” I hope so.

Last SWEAT

Thu 30th.
Last SWEAT before I go. The thigh felt OK today so I think the day off was wise. (Forty four years old and finally found wisdom!) Ran five laps of the 1k interval with 2 mins jog recovery. Felt comfortable all the way, ran 3.48, 3.38, 3.36, 3.33, 3.33.

Wed 29th
Did not run today because I wanted to rest my sore left thigh. Instead just did the stregthening exercises and situps that the physio had recommended. They seem to do it good.

Energy cells critically low Captain!

Mon 26 Mar
Didn't get out till 6pm. Ran 5k to gym and did a 45min cycle class. I tried to put in only about 90% but evenso it was tough. Then ran back home 5k. No situps today, too tired, and kids both needed help with homework. Honor's history class is easy, because I am now old enough to be a walking history book...Vietnam War... piece of cake.

Tue 27 Mar
SWEAT Wild Wally hill runs * 7. Was only feeling 80% this morning and I quickly withered during the intervals. Ran 2.28 for the first five, 2.32 for sixth and 2.26 for last. Previously I had run this interval at 2.19. Ran back the long way with Peter to finish off.

I hate running!

Sunday 25 March
"I hate running!" That was the mantra that kept going through my head this morning as I ground out 7 laps of the Malabar circuit which is 35k. Started at 5.30am (thanks to daylight savings) and ran quite comfortably thanks to the cool southerly change which blew away the humidity. The first three laps were painful and I was a little behind the program's prescribed three hours.

In the first three laps a voice kept going off in my head, "Running sucks", "You're a hopeless loser", "You run like a gumby", "On TV characters called Alan are always killed off first", but gradually they dissapeared and I started thinking positive thoughts like "Don't see any other runners going this far", "You have gone 20k and are looking good", "Alan Ladd was a Movie Star -remember Shane".

When I got past 30k I remembered my first marathon in 2004 when I finished in 3hr 36. back then at the 30k mark I was suffering, and yet over the last 5k today I felt better and better and picked up the speed. I was seriously considering doing another 7k, just to say I had run 42k before breakfast....stupid idea. I finished 35k in exactly 3 hours, feeling reasonably pleased. Finished off with 120 leg lifts and 200 situps.

Fortunately my sore left hip has improved and while I can still notice it, I think a little TLC will get it to the marathon. So I iced it as soon as I got back and did the prescribed exercises and stretches.

Bib Numbers

I see that the Bib numbers have been assigned for Boston and that 32 Aussies are entered. I am Bib number 5440 which I think means that I have qualified in 5440 out of the 25000 entrants and will start in Corral No 5. Apparently there is about a 1 minute delay per corral so I should get over the start line at about 10.04am. I am getting this from a great Excel download full of helpful Boston pacing advice (http://www.box.net/public/75o3rqgty9 ).

Now its getting serious

Friday 23 Mar
I felt some soreness in my left thigh and very stiff after Thursday's intervals so I have not run today but did leg strengthening exercises and sit ups. Kept ice on the strains and started a course of Voltaren. Also got Serena (10) to push my very stiff legs back over my head which she did with relish. It hurt so bad it had to be good.

Today is the one week mark before we go!

Saturday 24 Mar
Ran very slowly with Monica, Alison and Anne to Lurline bay and back taking about an hour. Fortunately the strain in my left thigh was barely noticeable.

Humid humid humid

Wednesday 21 March
At work at 6am and had another long day. Finally got out for 1hr 20 run down to Lapa, then Matraville and Duffy's corner. Very tired at first but came home strongly. I did 100 situps before and after.

Thursday 22 March
12 rounds of Wild Walter which a 500m sprint up and down a hill with a 1.5 minute interval. They are hard. Ran them 124. 124.....down to last lap in 121 seconds. Afterwards I knew that I'd had a workout. Another runner called Danielle seems to be my pace and breathed down my neck the whole way, which kept me honest.
I felt a strain in my left thigh afterwards so I have tried to keep ice on it.

Sydney has been suffering from very high humidity the last two weeks so that even a slow jog creates bucketloads of sweat. It is a sharp contrast to Boston which is currently 69% humidity and between 1 and 13 degrees.

Finally back into It

Last week was always going to be bad for running as I was racing the clock to get work things ready for me to go.

I knuckled down and had to miss running on Wednesday and Thursday. Made it out on Friday evening for a good 10k, and also Saturday morning for a moderate 14k. On Sunday I had the best of intentions of running the SMC 30k event but as the seas were calm, I spent the day at sea filming the Desalination site. Forunately we got some good footage in the can and that's a big milestone.

I think Diving and running are mutually exclusive, as the one exhausts you for the other. Particularly diving with all its associated dehydration, hypothermia, lifting and rocking around in the boat is exhausting, and your legs have nothing when trying to run afterwards.

On Monday afternoon I ran 5k to the Gym and had a stiff spin class for 45mins and then ran 5k home, making sure I put in some effort.

On Tuesday morning I was at work at 5.30am and met Dave to swap cars. Made it to SWEAT at 6.20 in time for last warm ups and then did three laps of Lake in 16.07 then a single lap at 5.10. Thats a speed of 3.69min/k which I ran comfortably.

Spoke to Katie at SWEAT about running the time of 5hr 15min in the Six Foot Track. That was a remarkable performance which inspired me after talking to her.

Staying out of town tonight, and just have to make sure I get time for running.

The road to hell is paved with good intentions

Thu 8th and Fri 9th March
Hectic days at work meant I didn't get out to run and missed SWEAT.

Sat 10th March
Had intended to go the watch Six Foot Track event but as I didn't get home from work till 9pm and had to go back in afternoon I couldn't.
So I had a 3 hour sympathy run. I started at Six foot track time of 8am (putting myself in the elite first wave!) and ran every hill I could find. First ran down to Cape Banks, then Henry Head, Browns Rock, Congwong Beach, Lapa then up Anzac to Maroubra Beach, Up Torrington, to Coogee, Clovelly, through Waverly cemetery to Charing Cross, then back to Coogee, down Torrington, up Broome St and home. As I ran along i imagined where on the six foot track I would be. Knowing that I would only be on top of the Pluvi at 3 hours made me kind of glad that I wasn't running it.

Sun 11th March
Busy day, starting with taking Serena to compete in the Weetbix Tryathalon at Homebush. It was well organised and the kids got a real kick out of it. Well done Serena for having a go, she swam, ran and rode her bike beautifully. She made me very proud. In the afternoon went to a very pleasant reef planning meeting. When I got home I stagggered out for two 5.3k laps of Malabar circuit. The first one was torture in 28mins and the second I had warmed up a bit and ran it in 24mins (4.5min/k)

Mon 12th March
Out of town at work and despite best of intentions did not run as I was swamped with work even in my motel room. Have not done any situps for a few day because I have worn the skin off my coccyx.

Tue 13th March.
Early to work again and very tired when I got home I ran one quick circuit of Malabar with Honor pacing me at 15km/hr on her bike

Yikes.. Less than 40 days

Got out at 5.30am and ran slowly to Maroubra then ran two laps of Maroubra Circuit. Took the first one slowly and then ran harder on the second averaging 4.3km/min. Took a short spell at the top of Broome street then ran home including a good sprint up Howe St. Total time 1.5 hours.

Less than 40 days to go. Yikes...thats a good word, I'm glad I got to use it.

Dead men can still run

Monday 6/3/07
Another big one at work on Monday and finally got out for a 12km run around Malabar circuit at 6pm. It rained lightly with fresh southerly winds which was a relief from the muscle sapping humidity of the last few days.

Along the way I came across a fellow plodder called Gordon who had run the six foot track before. We teamed up and ran the last 6k's together. We perked each other up and the deadness that I had been feeling left me. Gordon is a determined bugger and even joined me for two hill sprints up Howe St. Did my situps when I got home. Went to bed at 9pm.

Tuesday 7/3/07
Lay in bed at 5.50am thinking of the many reasonable excuses I had for not attending the SWEAT session at 6.15, work, kids, muscle strains, need for sleep, the fact that I am 44 and am kidding myself that I can run any faster....all of which rang hollow. So having left it to the last minute I rushed out and drove off into the pitch dark and got there just in time for the warm up. Cindy caught me up as I ran over to the other runners, now she is definitely a morning person. Her enthusiasm is infectious and gave me an instant boost.

I was dreading the Big Bertha drill, 10 laps up and down, 430m a lap.

I have learned from better runners lately how to recover from big efforts, and keep running. You gotta believe, to believe that when you get to the top of a hill racked with pain that it will pass, don't slow down.

Anyway, ran the 10 laps and finished 20 secs faster than last time in 17.32. Remarkably Horrie who is my age and has been putting in big efforts also went 20 secs faster.

Dead Legs

Sunday 4th March
Slept a good part of Saturday so felt a bit better today. Ran with Kath and Monica to Cape Banks, Left them near NSW Golf links and then ran round Lapa and up to Maroubra circuit. Stopped several times for a chat with people I met, all up took three hours. How far I don't know, just pleased I had the energy to go that long.

Met a nice bloke near St Michaels called Alan Harris. He is a former marathoner who had to retire in 1984 when he ruptured a vertebrae mid marathon and was taken off in the "meat wagon". He had some good advice on running. He runs at an easy pace now and has run this area for thirty years but this is the first time our paths have crossed.

Saturday 3rd March
Considered not going to 10k Striders run at Homebush as still felt very tired. But it was on the programme so off I went. Met Stef and Mike there who looked fresh. As soon as the gun went I felt my legs, "Dead legs" There was nothing. Got to the 5km in 19 mins with a constant stream of people overtaking me. Hung on for 40.02, a disappointing time but the best I could manage. Rate this as my worst run ever. Take comfort from fact that I at least made it in 40 minutes. Mike had a good run in 44mins and Stef in 48.

Friday 2 March
Got out at 6am for an easy run but within 100m I had cramped up in my groin! That's odd. Also legs like blocks of concrete. Shuffled round for 7km. Then went to work and had busy day running around. Very tired.

Thursday 1 March
No SWEAT today because I am still in Newcastle. Spent another day testing the outfall. An easier day today finished at 13.00 and back in Sydney at 16.00. Very tired. Stayed at office till 7pm fixing up loose ends. Felt unusually tired.

Wednesday 28th Feb
4am start at work so no morning run. Spent the day at sea dye testing the Burwood Beach Ocean Outfall. Lots of diving, rock'n'rollin so at the end of the day collapsed into the Motel room. Would have run later but torrential thunderstorms and lightning stopped me.

Still Improving

Sunday 2-2-07
Everyone at home has had a touch of the flu recently but I have managed to avoid it. On Saturday afternoon though I my left ankle started to hurt like I had strained a muscle. Hmmm, I didn't remember straining it. So I put it on ice and slept with an ice pack on it. The next day it was a little sore so I decided not to go to the Striders 30km Star run but just do a bike class and situps. Spent 45mins on the bike follwoed by 200 situps. in two 100 rep bursts.

Monday 2-2-07
I couldn't run Monday morning because of work and later in the day I noticed that the pain in my ankle had gone. I went to a another killer bike session and then 200 more situps. Combine this with a day of racing around and diving and I was pretty stuffed. Went to bed at 10.30.

Tuesday 27-2-07
SWEAT session was two laps of the lake followed by a 5 minute recovery and then 2 more laps. Ran better than I had before. I completed each 2 laps in 10.51 and 10.52 to give per k rate of 3.62 mins/km. I had a bit left and felt I can still improve. I had benefited from the two days of none running. Best of all no more ankle pain at all. Did 200 situps also.

Hills, bloody hills

Sat 24th Feb
Ran two 5.3km figure-8 loops of Maroubra. It featured going up Torrington and Broome Streets. With the run from home and back it took 90 minutes. I started at dawn and even then the humidity was high. Pretty tired when I got home.

Friday 23rd Feb
After a busy day at work starting at 4.30am I finally made it out running at 7pm. Had an easy run down to Cape Banks. A very beautiful calm evening. Ran slowly at first and came home faster.

Wally's World

Thursday 22nd Feb
Wild Wally at SWEAT. Sean asked us to increase our speed with each of the seven runs. I was able to do this OK starting at 2.32 and coming down to 2.19. Felt I could go a bit faster next time. Situps in evening.

Wednesday 21-2-07
Another busy day at work and didn't make it out running. Did my situps but that all. Very tired. Crashed ay 9.30.

Still Plodding Strong

Tue 20th Feb
Serena woke me at 6am with "Dad get up!". "Bugger" I thought, 15 mins to get to SWEAT. Staggered out and had to wait a few minutes for my eyes to open before starting the car. Made it to SWEAT at 6.25 just in time to make the warm up sprints. Then it was 3 by 2km sprints with 4 min breaks. Ran them in 7.22, 7.21, and 7.51. The last lap was hard as I bludged a little but Wayne started breathing down my neck and I just had to keep going. Just held him out.
After work went to the gym for half hour spin class and then 100 situps.

Mon 19th feb
Another busy day at work with an OHS audit. Did not get out to run until 8pm. Went for a run down to Lapa and back. Very tired at first but loosened up and ran strongly on the return leg.

Sun 18th Feb
Ran the Sydney Marathon Clinic 25km run at Wetherill Park. They are a very friendly club but the course is a bit bleak, being run through the local Industrial Estate. The course undulating and follows both well sealed roads roads and some rough footpaths. I overtook three people and two ladies overtook me and came in about 12th out of sixty or so. Most of the time I was all alone. There were only two distance signs that I saw so it was a little hard to judge my pace. It was a grind and I came home in 107 mins which is right on 3hr marathon pace. Felt fine afterwards especially after the Scientology massage that was offered afterwards.

Later went to the Catholic service for Pere Receveur at Laperouse which was a contrast.

Sat 17th Feb
Had to be at work very early so couldn't run. Then went straight to Mum's to help put up a shade cloth and eat a very yummy dinner. I had second helpings of baked peaches and ice cream. Yum. Ended up no exercise.

SWEAT Lake run

Tue 13/2/07
This is a flat circuit on grass, about 1.45kms long. We ran four laps and I finished in 22.30 which is 3.85 mins/k. I was tired and probably went out a bit fast because two people overtook me on the final two laps. Definitely didn't have anything left at the end though.
In the evening went to a half hour spin class followed by 150 situps.

Malabar Circuit

Mon 12/2/07
Very tired after Sundays effort and delayed with work commitments till late so I didn't get out for prescribed 12k run till 8pm. Made two laps of the Malabar circuit in 51 minutes. On the first lap I was so stuffed and stiff that I walked for few minutes. But as I got through I came good and sped up. Averaged 4.25m/k overall.

Eastern Suburbs Hills

Sun 11 Feb
Sean advised me to run plenty of hills and downhills in my training for Boston. So I planned this run to include the biggest I know of. The map says its a total of 33km. It took about three hours more or less, given a bit of adjustment for stops to chat to all the people I bumped into.
Felt strong all the way and up the Bondi Reservoir steps I definitely had the Rocky moves going. Started wavering about Coogee but then a nude bike ride came passed and we travelled along together to Maroubra. That took my mind off fatigue! All up a positive run.

Cathedral Run

Sat 10th Feb
Ran down to the Cathedral with Kath, ran at 5min k's for first 40 mins than picked it up when I left Kath and ran at about 4.1 min/k home.

Hill repeats

Friday 9th Feb
After two all nighters at work this week, I finally got out for a run. Just 6km at 4min/k followed by 5 hill repeats.

Missed training Twice

Due to work committments I have missed both SWEAT sessions this week and one long run. Still I am feeling strong and will just try and work harder on the next run.

24km Hill Run

Sun 4th 2007

The SWEAT program calls for a 24km 2hour run. So I have designed this run to go up all the hills in the area. It features the Howe St, Cape Bank to Henry Head hill, Lapa to Malabar, Maroubra Beach and Torrington, then Broome Street, and finally up Ireton, Raglan, Napier and Howe. (Click on Map for GMAP view)

I completed the run as planned starting at 6.30am. It was very tiring. On the final hill up Howe st I raced two bike riders up the hill. We dead heated.

First Sydney Striders

Sat 3rd 2007
Ran in my first Sydney strider event today. 10km at the hilly Lane Cove course. It was extremely well organised and friendly. Most of the SWEAT crew were there as well as my Boston Buddy Stefica. It was hard but I had a little in reserve so hopefully I will improve at the next one at Homebush on March 3rd.

I ran a self timed 10km at Christmas, 43mins on the flat so this was a big improvement. The previous 10k best was 42.11 at the Minimosmarathon in 2006. There is nothing like having some bastard breathing down your neck to keep you moving! Feel like I will improve a lot over the next month.

Easy week

Monday 29th Jan
30min run with Honor and Serena pacing on their bikes. 3 * 120m sprints

Tue 30th Jan
SWEAT Group - 10 laps of the side of a Hill known as Big Bertha. Finished in about 18.30. Ran an extra lap because I am so vague I misunderstood when Sean said big finish, I thought I had one lap to go.

Attended spin class at In Shape gym for half hour in the evening.

Wed 31st Jan
Rest day. Only did 100 situps in morning, same in evening.

Thu 1st Feb
SWEAT group, Easy runs around lake. Supposed to be saving myself for Sydney Striders 10km race on Sunday.

In the evening I went to the Gym with Sudan for 2 hours and he taught me strength exercises.

Fri 2nd Feb
I had an easy 1 hour on the program but decided to take it off because work was a bit intense.

Malabar Circuit

Sunday 28th Jan
Training Objective - 33km @ 5mins/km - target duration 2hours 50mins
I planned to run 6 circuits of Malabar using home as a water stop. All went well and on lap 2 I met Monica and we ran a lap together. On lap three I met Gary McGregor heading out for a run and he joined me. We turned off Bilga and headed down to Cape Banks and along the woodchip track to Lapa then up Anzac to Malabar. That was a good hit out, and I think we went considerably faster than 5min/k. Along the way we spotted Kath cruising along Anzac. Gary and I jogged back home and I ducked in to see if any the kids were up to join me but they were still dead to the world. It was still only 8.30 so I headed out solo for one more circuit of Malabar and came home at 9am. Followed this with 100 situps. Satisfying run.

Keeping it up

After the exhausting Tuesday I got out for the prescribed 1.5 hour run which turned into 2 as I was enjoying running and as usual got my self into inpenetrable scrub around the old bunnerong power station.
The next morning I met the SWEAT group for my first attempt at Wild Wolleys. This was seven sprints around a hill at Centennial Park. It was fun but very tiring especially after last nights run. I am not sure how far it is but the best time was 2.00 even and I averaged about 2.28.
On Friday I went SCUBA diving off Malabar headland with Neil, Honor, Ed, Richard and Denise. It was good fun except that poor Denise became very seasick so we hiked back over the Headland while the others took the boat.
Saturday morning I went out for a slow 1.15 run to Cape Banks. Feeling very tired, and seeing as I have a three hour run tomorrow I took it easy.

Very Tired Tuesday

Another Choice Dive Site

I was diving in a Sewerage Treatment Plant all night and so missed the SWEAT session on Tuesday morning.

In the evening I was pretty tired but managed to do the session with Honor pacing meher bike. It was two 3km intervals with a 3min break then a 1km. It was exhausting but Honor was a big help and I completed them at 4mins/k.

Easy Monday

Today received my program from Sean Williams of SWEAT. It is an interesting mix of SWEAT training, long runs and local races. I am quite pleased that the first session today is a 20 minute easy run which I did with Honor and Serena on their bikes. We rode/ran down to Long Bay and back.

Summer Chill

Sunday 21st January 2007
I swam in the Warriewood to Mona Vale swim on Sunday morning and the water was bloody cold. Estimates vary between 16 and 14 deg. It wasn't an easy swim with the wind and current against us and quite choppy. I felt well enough the whole way but I was glad to feel the sand under my feet at Mona Vale. The surprise came when I went to stand up, then fell down. Apparently I was a little colder than I thought. I am a little foggy on what happened next but I know that my friends and the lifesavers showed a lot of concern. I am told that when I spoke only gibberish came out. After about 10 minutes or so I was able to walk to a car and get a lift back to Mike's place for a BBQ. Everyone remarked on my grey skin and blue lips. I needed a jumper on despite it being about 35 degrees. I must have been suffering from hypothermia quite badly but I must say, its quite pleasant. I never shivered or even really felt cold while in the water after the initial shock. It was only when I exited the water that I was suddenly aware that something wasn't quite right. I kept that jumper on all day and it was only a few hours after the event that I really felt "normal" again.
Thanks to Kath, Mike, Paul, Russel for the help.

That night I went for an 8k easy run about 8pm. Beautiful sunset.

Good Run with Honor

On Thu night I ran down to the Cathedral with Honor riding her bike. I have fitted a speedo to her bike so that she can ride ahead and pace me. We had plenty of slow sections along the way but also some good intervals including one where got to 3.3km/h. I held this for a few hundred metres, but that all I had. This felt like my limit. We covered about 10k and arrived at the Cathedral about 8pm to see an inspiring sunset.

On Fri I had a busy day at work and apart from situps in front of the box I took it easy. My legs are sore from the intervals.

Remarkable Woman

This link http://www.angelfire.com/nd/bobbigibb/ takes you to the remarkable autobiographical story of Roberta Gibbs who was the first woman to run in the Boston Marathon. She ran 3.21 in her first event and without a coach. Worth Reading.

SWEAT Training Group

After being recommended by "Blue Dog" and his friends, I came down to the SWEAT training group at Centennial Park at 6.15 this morning. I didn't know what to expect. As it turned out it was very positive experience.
It is run by Sean Williams (ie. Sean Williams Endurance and Training SWEAT) who seems to be very friendly and well organised. There were about 30 runners of all different fitness levels. One thing they had in common was that they were friendly, and clearly enjoyed coming.
After 10 minutes of warming up Sean divided us into three groups, based on ability. I was in the middle group and we ran three 1.6km circuits with a three minute jog in between. I then did a 1km circuit.
It was a good way to start the day and good to run with others who pushed me a bit. I plan to go to the SWEAT groups as often as I can.
The morning group runs every Tue/Thu at 6.15 finishes at 7.15. Cost is $10 per casual visit or $50 per month so its good value. There is a website with more info here http://www.sweatsydney.com.au/

Six Foot Track 2007

For the third year in a row I walked the Six Foot Track with Honor and Serena. This time Michele and my niece Kate (8) came along (second time for both) and Alison with her daughter Jane (8), and Anne with her two James (13) and Annalise (8).

We caught the train up on Saturday morning and after a leisurely start set off from the Explorers Tree at 1pm. It was a warm day and for the first time I think the first timers realised what they were in for.
We arrived at Cox's River at about 6pm and found the campsite deserted. So we had a peaceful night with yummy sausages on bread for dinner.

Next morning we set off for the Black range Camping ground at 10am via the Mini Mini saddle and the Pluviometer. These are big hills and everyone had their moments of despair making it to the top. One low point was when we thought we would have to ration water because Allum creek was bone dry. Fortunately the main creek running through the valley was flowing so we were saved.

I met a few runners training for the Six Foot along the way including Blue Dog and Sarge whose names I was familiar with from the Coolrunnings site. It was great to exchange notes with them and I hope I can get down to their training runs with SWEAT at Centennial Park.

It was a relief to see everyone at the Pluviometer summit safely but we still had 10kms to walk before the Black Range camping ground.

We arrived there about 6.30 and boiled up a big feed of pasta. Again the campsite was empty. We thought we would have to economise on cooking but then another walker called Ullrich turned up with a full bottle of Metho which he happily gave us. What a guy. So we enjoyed many cups of tea, coffee and noodles thanks to him.

Next day we set off at 9am for the 10kms to Jenolan. Miraculously we were able to get a last minute message to Alison's sister Susan to meet us at the road crossing to take our packs. She did and had frozen juice and cold sliced fruit for us. What a girl! So we enjoyed a pleasant walk for the final 8kms to Jenolan with the kids singing and dancing all the way.
We then caught the bus back at 3pm and after a last minute dinner in Katoomba caught the train at 6.30pm to arrive at Central at 8.30pm No injuries and happy kids.
Special mentions to:

• Anne for her never ending bag of goodies,
• Alison for constant smile and enthusiasm,
• Michele for improved fitness over last year and buying us the Trangia stove,
• Honor for being so good with the kids and always cheerful,
• Serena for being one of the first up the Pluviometer and carrying her pack all the way,
• Kate for being the first up the Pluviometer (she even ran!),
• Jane for never complaining and always keeping us entertained with her straight talking,
• James for giving me another male to complain to and running with me, and
• Annalise who never gave up or complained.

I think we all benefit on these walks, not just the exercise, but by spending time away from TV, cars, electric lights and all the comforts. Having to carry your world on your back, cooking on a fire, and sleeping under the stars is definitely a reality check.

Mixed Bag

A mixed bag week. Monday I ran to Heffron and on Tuesday I ran with Kath to the Cathedral. Honor joined us on her Mountain Bike. On Wednesday morning I ran only 5k with Alison and Anne and we did a fair bit of walking as we planned our Six foot track trip this weekend. Each day this week I have taken Serena to the Heffron and swum for about 1/2 an hour. As I write this I am sitting in the office getting paper work done so I can spend Monday completing the six foot track walk. I have kept up my situps of at least 100 a day but I haven't run Thu and Fri because I needed a rest.

Katoomba to Kanangra

Jan 6th 2007
Had Planned to walk this with Honor over three days but she was unwell so I went alone. This is a magnificent hike through the Kanangra Boyd Wilderness. I started at the Golden Stairs at Katoomba on Saturday at 7am. The track takes you down Narrowneck and into the Coxs River Valley via Tarros Stairs. The track is mountainous. It is one big walk down into the Cox's River and then a big walk up the other side to Kanangra Walls. 45km in total.

Tarros Stairs at Narrowneck

I arrived at Coxs River at 2.30pm and was stuffed. The heat was extreme, so I lay down on the bank and slept for three hours.

Coxs River below Mt Strongleg

Then I hiked up Mt Strongleg (well named) and camped on the summit. I had porridge for dinner cooked on my new Trangia stove (thanks Michele) and went to turn in for the night when 1000 flying ants rose up from the ground and landed on me. It was as if they had received the "Scramble" command from Ant HQ. Aerogard didn't seem to make any difference to the little buggers. When they landed on me they detached their wing like paratroopers making an Airborne assault and crawled up every orifice they could find. Fortunately they didn't bite. So I jumped into my sleeping bag and wiggled around till I had squashed them all. Then I lay still.

Then Ant Command sent in their second wave, the heavy bombers. A Group of orange wasp sized Flying Ants lifted off from a rocky outcrop about 4 metres away and landed en masse about 1M from my head. I was already snuggled up and was too stuffed to move so I sprayed some extra Aerogard over myself and went to sleep. Fortunately they never came closer.
I slept till 6am, waking up occasionally to see many small bats circling overhead in the moonlight.

After a hearty breakfast of porridge I set out for Mt Cloudmaker via Dex Creek at 7am. I got a little lost at Dex creek and had to backtrack but eventually I found a beautiful clearing with lovely water. I reached Cloudmaker at 11am. I boiled the billy here and had the last of my porridge. There is a log book here which made for interesting reading.

The track from Cloudmaker to Kanangra runs along a spectacular ridge which is a little hairy at times. The rocks on the ridge are loose and come almost to a knife edge so caution is needed

Typical Ridge Walk between Cloudmaker and Kanangra

especially when you are on your own. I eventually made it onto the Kanangra Plateau at 2.30 and ran the last 4km to try and make the agreed 3pm meeting time with Michele, Honor and Serena.

Over every ridge and around every corner of this hike were breathtaking scenes which make you contemplate the contrast between this ancient wilderness and the plastic and glass world just 50km away.

This is the first time I have hiked a significant distance alone and it has its advantages. I saw much more wildlife than usual and got much closer to it. No doubt because there was no talking, there were less footsteps and I was less distracted. Amongst the wildlife I saw were lyrebirds, bush turkeys, numerous wallabies, black snakes, goannas, black cockatoos, native pigeons, many different types of lizards. Another bonus is that I saw no other human until I got to Kanangra.

One of Several Black Snakes

As there had been two recent bushwalking deaths in this area I went well prepared with an EPIRB, GPS, compass, first aid kit, torch, plenty of food and water, maps, spares and clothing. I highly recommend this walk but suggest it be made over three or even four days for the average party. There are good campsites at Mobbs Swamp, Coxs river, Dex Creek.

After Michele picked me up we had a great meal at the Italian restaurant in Blackheath.

Looking at Kanangra Walls From near Mt Cloudmaker