Christmas Day 10k 2008

Dragged myself out for 10.2k around Heffron oval. Averaged 4.16 mins a k. Then ran to office and carried a Playstaion 3 back home (they are heavy!). Arrived at 9am for presents, then to Neil's for a huge feed and big water pistol fight.
Boxing Day had pleasant 1 hour run with Heidi to the end of Prince of Wales drive on the breakwater and back. She was really fatigued and kept falling back. I felt pretty good.

SMC 10k 21-12-08

Good morning for running. Cool no wind. Big turnout for the first running of the 10k teams event. Ran OK but with no zip. Came in about 40.03. Could have done better. I blame the intense week of stress trying to get work finished for the year. Remarkable run by Blue Dog backing up from C2K the previous weekend and overtaking me at 39k and powering ahead. Tough dude. Heidi ran 40.44.

Sri Chimnoy 23/11/08 Half Marathon

Perfect day for running. Light rain and unseasonably cool. The half marathon was three windy loops of the inside of Centennial Park. I was running well and feeling likely to run 86.?? when on the last lap I ran straight ahead where I was supposed to turn. I ended up running about 1.2kms out of my way. The other runners were calling out to me (they told me afterwards) but I was in my own little world just ahead of them. After getting back on course I was not too fazed and started reeling in the runners I had overtaken earlier. I felt really good in the last two k's and gave it everything finally finishing in 90.33. Heidi ran in the 10k event in 40.3? She keeps improving

SMC 10km Sun 16/11/08

Travelled with Heidi to Smithfield. Great conditions cool and light winds. I ran 30m 53s which was the usual, and Heidi was first lady home in 40m55s which is a new PB.
This week had a good interval run on tue 10 * 500 in 1m42s to 1m 46s and a good run down to the Cathedral. Some other runs in there too but lifes just too hectic to remember.
On Sunday it was Serena and Kate's dance recital. A fun time was had by all. Serena fell on one of the gym exercises but got back up again. After the show she was laughing about it .... she must be growing up.

Buffalo Creek Star - Sun 9/11/08

On Monday I was dead tired from the ride and its aftermath, so much so that I kept forgetting everything. I even managed to lock myself out of the office for 2 hours when I couldn't find my keys!
So I was surprised that on Tue morning Heidi and I ran the 10*500m intervals faster than ever. Maybe it was the freshly mown grass, or maybe we are just getting better. Heidi ran all the intervals sub 1m50s with a PB of 1m46s and I ran all mine 1m46s or less and on the final one I ran 1m39s.
No runs until Saturday due to work and exhaustion. On Friday night I flew to Melbourne for a work function at Rippon Lea house. In the morning I dragged myself out for a 15k run from the motel in Lygon St to Federation Square and then east along the Yarra Trail. It was a very enjoyable run. The weather was cool and the rowers were out in force along the river. It was fun to see if I could keep ahead of the eights. I ran along the river for 6.5k's according to the signs and then crossed the river for the return trip. This time there was an eight starting off just as I hit crossed the bridge so I really tried to put in an effort. Managed to hold maximum pace to just before the rowing sheds opposite Federation Square, so I was pleased with that effort. Then cruised back to Lygon Street.
Afterwards we visited my old friend Clare Mc. and we returned to Rippon Lea for the full tour followed by a great meal at the Ciccolina restaurant in St Kilda. (Highly recommended). Eventually got home about 10pm and fell into bed.
Next morning it was hard getting out of bed at 5.30am for the Buffalo Creek Star. Little voices were telling me "Its too late you won't make it", "Relax, enjoy some sleep" "Have a rest". Some how I did make it. The 6.20am group were just leaving as I pulled up. I managed to catch them at the first drink stop and then ran with two Action Jackson and Cameron till the 23k mark where I caught up with Mike K. and slowed down for a chat for a k or two. Also met Coly who had recently swum the English channel. He had a very inspirational story. 16 hours in 14 degree water. Wow, that is hard core. I ran on from Mike at the 25k mark and soon found Stefica and had a chat to her for a few hundred metres. I left her at the 26k mark and ran to the finish alone.
I felt strong over the final 4 k but the rough trail was not good for striding out. All up a slow Star of 2h40m.

Gong Ride 08

This turned out to be a super day. My company sponsored the local community at Malabar to ride in the Gong ride. We supplied a coach, a marquee, t-shirts, BBQ and organisation. The community got behind it and raised over $7000. Also four children including my 12 year old daughter Serena rode the 56kms from Heathcote to Wollongong. They were all troopers, well done Serena, Haylee, Josh and Tristan.

The weather was very kind to us with cool cloudy conditions but no rain and a tailwind.

We were inspired by Annette B, who suffers from MS and whose daughter Haylee also rode in the event. Some people inspire you with their quiet determination. Annette and Haylee are two such people and today my daughter Serena was too. She guts her way up the hills, and never complained or gave up.

Annette and her parents came down on the coach and welcomed us at the finish. That gave the ride a new meaning for all of us.
Special thanks go to Sarah B. for her great organisation, the Normandie Motel for catering and to everyone who came on the bus as riders and helpers. It was a privilege to be involved. Thank you.

Striders Lane Cove 10k

Travelled to race with Heidi, Greg and Suzanne. Humid day with light rain. Ran 39min 52 which I was happy with. I had to leave the event immediately after finishing to race down to Mittagong with a spare wheel for Dave who had spent the night by the roadside.
Earlier in week had good 10*500 reps at Pioneer park with Heidi. All below 1m50s the fastest 1m41s and also 10k on Thu.
Lots of cross training at work with diving and lifting all sorts of things.
Tomorrow is the Gong ride which my company has sponsored. So far our group "Annnettes Army" has raised over $7000. Its a wonderful cause. MS sucks.

Sunday 26th Oct

No run Friday due to late finish docking ships at Garden Island. Saturday morning CR 5k at Iron Cove. Ran off 20min but came in at 18m48s. Robert G and Suzanne L also came along.

Then took a group for Gong ride training at Heffron for two hours. Afterwards we had an all day party for Serena's 12th birthday including taking the 10 kids for a hike to the Coast graveyard to take rubbings of the tombstones.

Sunday morning went for 1 hour ride around Centennial with Monica. First half hour was easy then I went all out until I managed to lap Monica.

Thu 23/10/08

Rested my knee till Tue. Ran 10 * 500m intervals. Stated at 1m 51s and built up to 1m 40s. No pain in the knee but I could still "feel" it. No run Wed. Then Thursday ran 2 * 5.3km quick circuits of Malabar. No knee pain at all.

Maroubra Fun Run Sun 19-10-08

I was looking forward to this event. But on Thu I was running 1k intervals with Heidi J. when I got a sharp pain behind my right kneecap. I could still run on it but not flat out. So I have rested it since then and so no Fun Run.

Instead I watched from the side line. A lovely day but hot with very little wind.

Heidi ran in 33.09, Greg L. in 42, Neil agsin won the wheelchair, and Serena, Michele, Monica, Ricky Lilly and Elke, Kate and Geoffery all walked the 4k.

Brighton Beach Dash 12-10-08

Inaugural running of this 10km race along Brighton beach promenade. Bit of a dodgy surface but it was well organised and I had a comfortable run in 39.13. Please with that, only have to improve just over a second/km to go under 39.

Heidi J. ran a modern PB of 41.09. Her folks kindly gave me a lift out there. We were going to run back to Malabar but Heidi had a spectacular fall into the gravel after the race and took some bark off. So after doing an extra 10k we caught a cab.

Also this week I did 10*400m intervals Tuesday and 10k tempo on Thursday. I also dived twice a day which was fun but very tiring. Great weather though, we saw all sorts of marine life, the highlight being the first of the Humpbacks going south.

Jervis Bay 5-10-08

A day trip with my daughter Honor to Jervis Bay. We met up with Michael and Jessie at Callala and then Mark W. met us in his boat with Ian and Ray.

The weather was overcast but the sea was dead calm, so we were able to anchor right under Point Perpendicular. I have many happy memories of this site. It is big. The bottom is made of huge boulders stacked on top of each. Honor and I dived to 32 metres cruising in and out of the passages between the huge stone monoliths. We spent the dive photographing sea tulips (Below) and anemones (above). The water was cold and there was a green tinge due to algal bloom, but it was worth it. There is something special about the the heads at Jervis Bay. Diving anywhere round here is memorable.

Honor also found a super cute baby Port Jackson shark which sucked on to any thing that came near its mouth.

Afterwards we dived the Fairey Firefly wreck off Callala. This plane crash landed after a mid air collision in 1956. The details are here http://en.wikipedia.org/wiki/VX381_Fairey_Firefly_wreck . The photo below shows a restored Firefly in RAN Air Wing colours.


The plane is virtually fully intact and there are few signs of "ratting". The parachute and compass binnacle are still in place.


By coincidence I am named after a sailor who was stationed at HMAS Albatross at the time of the wreck, and who was later killed in a car crash on the HMAS Albatross Road in 1958. He was my Uncle Alan and he is buried in the Service Graveyard at Nowra. I wonder if he worked on this plane?

When I was talking to my Uncle Noel a couple of months ago, he remembered Alan lovingly. They had served in Korea together. Alan was on board the carrier HMAS Sydney as an Aircraft Artificer, and Noel was a foot soldier at the front line. Noel was seriously injured by a Chinese grenade and spent two years convalescing.

In the meantime Alan had gone to Scotland to train as a diver with the Royal Navy, and while there he was selected for "special operations". He later enrolled in the military foreign language school at Point Cook, Victoria. Alan learned Russian and it was at his suggestion that Noel followed in his footsteps and applied to study Indonesian. They were also trained in interrogation techniques, and survival skills.

After Alan died, Noel completed Officer training and had a long career as an Indonesian intelligence expert.

Two months after I visited with Noel in his nursing home, and he told me all about Alan, he passed away aged 83. I hope the brothers have reunited in death. As Noel said to me tearfully "Alan was my best mate" That was 50 years after his brother's death.

The words of the poem "For the Fallen" rang very true as Noel remembered his brother so vividly and his comrades who fell in Korea.

There are many roads that we travel in life, and they have a way of converging as we get older. I wonder if this plane is a crossroads between my Uncle and I? Were his hands the last to touch the wings before it took off? Did he give the pilot a thumbs up as he taxied away?

PS... Speaking of roads converging, who should be sitting at the table at the Berry doughnut van when we pulled up but my sister-in-law Karen and my niece Emma. Karen kindly sprang for the donut and coffee and saved me a sprint to the ATM. Thanks Karen! The planets aligned for me that day.

Striders 10k - October 4th 2008

Striders 10k Homebush - 39.50 felt good. Bit of a strain in the last half but never felt like I wanted to quit. Light rain and muddy track.

Light week of running this week. Started running intervals with Heidi J.at Pioneer. Ran 10 * 400m on Tuesday and 5 * 300m Thursday.

Heavy diving week. Two dives a day every day. Great weather. Cuttlefish have gone beserk laying eggs on everything in sight.

Also saw some spectacular Blue Devil Fish

And Sea Dragons with berries.

Running since the Marathon

I felt very fresh after the marathon and very little muscle soreness. There was no time for recovery runs as I was at sea all week and diving most days.
I made it out on Friday evening for a brisk 5k run. Then on Saturday I went to the Coolrunners 5k handicap time trial at Iron Cove. Very civilised. I ran faily comfortably in 19.15 and then 21mins on the return. Very pleasant coffee with the CR people afterwards.

Today ran the Airport Star. Very lethargic. Very warm day forecast is 33deg. Took the short option of 26.4k and glad I did. Not much left in the tank at the end.

Low Iron

I am a regular blood donor and was surprised this week when I was rejected for donation because of low haemoglobin. So I went to see the Doctor Chris who advised that this is not uncommon in marathon runners! Who new? Not me. Looks like the diet missed out on a few vital minerals...like iron...Dohhhh!
So Chris is testing me for other possible causes of low iron like cancer, but the most likely explanation is that I haven't eaten enough iron rich foods like red meat, combined with endurance running which tends to deplete the body of iron.
The bonus is after I increase my iron/haemoglobin levels back up again I should have a lot more energy.

Sydney Marathon - 21-09-08

Decided not to run with the 3hr pacers but run according to how I felt. Made it to 21.1k at 90mins and then 30k at 2.10. I was expecting to hit the wall, so I tried to hold back but as I passed the turnaround on the City West link I felt better and better. I kept passing people and no one was passing me. That was unusual and also motivating. As I passed over the Glebe Island bridge for the second time I remembered last year that the 3.15 group passed me here, and I suffered terribly to the finish line. I also remebered that at the Gold Coast 2 months ago when I came to a complete halt at 39k with dizziness and fatigue. But today I was feeling good. I actually started to feel better than in the first half. But I new I had at least 7k to go so I was determined to hold back.
Then I was into Hickson Road, a long desolate straight. One runner was a long way front of me. I decided to increase speed just enough to catch him before the bend. I did! So I came up to the Wharf theatre and overtook a couple more runners. Then coming around Dawes Point I ran past the seawall that I had rebuilt and remebered how hard it had been working there. Only two k' to go so I let it rip, and somehow managed to run the last two k sub 4 mins. Time 3.04.?? Two minute PB and an 8 minute course PB.
I had so much extra energy that I ran back to Hickson Rd to find Mike and pace him home. He was suffering but hung on to run 3.50 which was 19 minutes better than last year.
What was the difference?
-1) I force fed myself carbs (pasta, bannanas, bread, honey, rice) for three days before hand.
-2) I filled myself with V8 juice and gatorade.
-3) I had easy days before the race
-4) During the race I had a GU before the start and at every 10k (even though I wasn't hungry)
-5) I sucked Glycogen pills the whole race
-6) My training while missing afew days due to flu and work has been consitent over the last 7 months.

Sydney Marathon Eve - 20-9-08

Its the eve of the Marathon and I can't say that I am confident. I have concentrated on 5k runs in the last two weeks. No long run last Sunday. Instead I managed just one sprint around Centennial Park after which I was stuffed, then a slow jog/walk home. I put this fatigue down to the flu hangover and a big day at sea working on Saturday.
Overall I think I am as fit as I ever have been but the Sydney course is not easy with hills at the Domain, Alison Rd, Darling harbour and City West Link. If I can crack 3.10 I will be very happy, and I will be content with anything under 3.15.

Flu

Best of Intentions to run in the Striders Sneek Peek 35k but the Flu took hold on Saturday night. Only ran a couple of 10k slow jogs through the week. On Sunday 7th ran the Willoughby winder which ended up being 32k with rain extensions. Felt pretty good.

New Diet Part 2 - Sat 30/8/08

Broke the diet on Tue night when I attended the wedding party for Gina and Toby. It was bring a plate and Toby being a chef, everyone brought something good! Had some chocolate, had some sausages, but also ate lots of great salad. Took Wednesday and Thursday off as I was so tired and sore. Friday ran home from work 12km. Saturday morning 10 hill repeats from the Sea rescue to the top of Howe St. Hard work. Have stuck to the diet. Lost 3kg this week.

New Diet

This week started new diet to get rid of lazy fat before the Sydney Marathon. My weight has gone up to 74kg. So I have sworn off fat, bread, tea and coffee, lollies, chocolate,cake... for the next 4 weeks. Target weight 69kg.
Ran 12k home from work via Lapa on Monday at 5min/k. It was murder. Legs very sore. Tuesday ran 5k to work and 12km back home. Legs still sore.

Mt Wilson to Bilpin August 24th 2008

Stayed in Blackheath with Mike and Stef, Michele and Serena. Very cold in the morning with a heavy frost but by start time of 10am it was cold but perfect for running, with clear skies and low wind.
I decided to hold back this year and was pleased to let people overtake me early on. I tried to hold 4.2m/k until the bridge. After the 5k drink break I pretty well ran by myself the whole way. Coming onto the bitumen I came upon a group of three and slowly I came up on them and went past. Then a short way down towards the river I picked up another. I had a very enjoyable run to the river, I could see an NRG runner in the distance on the long straights. He stopped at the drinks station and I continued up the hill. The hill! Boy it goes on forever, well 7k I think. The runner who stopped powered up and soon overtook me. I plodded up, and up, and up. Finally got the the Bells line road and had 1.5k to run. But I was pretty buggered. Got home in 2.49.40 which is a minute faster than last year.
Mike had a great run coming in at 3.12 which was much better than he expected.
In the afternoon Neil/Kath/Kate/Geoff /Drew and the Castros came up to Blackheath. On Sunday we all watched the Olympic Marathon and went on a bushwalk through Centennial Glen. The kids practised abseiling by the creek.
I also got in 5k of slow recovery run with Kath on Sunday morning and another 5k in the evening.

Clovelly Canter Sun 17-8-08

30k around the eastern suburbs. 2hr 20. No dramas. Also this week two interval sessions and one swim session.

City to Surf 10-8-08

Cold with light westerly blowing. Great conditions. Last year ran 57.50 and planned to run 1 minute faster this year. Twenty nine minutes at 7k, and 56.40 across the line. Its always hard to get going after standing for an hour at the start and the first three k's were a struggle, but then I just sat on 4min/k pace. By luck or experience I came in exactly as planned and feeling well. Then ran back to Rose Bay and walked with Michele and Serena to the finish.

Sun 3/8/08

Pymble Pushover Star - ran with the 3.20 group at a good pace. very hilly course with some steep hills that were a challenge. Legs a bit sore towards the end but did not slow down.

Through the week had a couple of 10 k runs and ran 10 intervals on Wednesday at Wollongong lighthouse

Sun 27/7/08 - Tourist trot star, well named as it winds from Centennial Park over the Bridge to North Sydney and then back again via the Opera House. I started with the 6.20 group but it quickly broke up and I ran by myself for some time, and ran quite a bit extra as I made a few wrong turns. Ran the last 5k's with Mike K.

Running since GCM - 19-7-08

Took it easy after GCM. We spent a lovely week at a rented house in Federal in the hills behind Byron Bay. Memorable highlights were bushwalking and rock climbing with Anthony and a slow run from Byron to Federal.

When I got back to Sydney it was straight into hectic work again. I managed only one 10k and one 14k run in the first week back and just two 14k runs this week.

This included one fast run to Cape Banks via Henry Head and Reservoir St Anzac and Howe St in 53 minutes which I was please with.

This is how I looked coming over the line at GCM. Leaning to the right. Completely gone. Pathetic. Lesson to learn , don't go beyond your ability.

Gold Coast Marathon

No one said running marathons was easy, and this one wasn't. I ran comfortably with the 3 hour pacer till the 33k mark then started dropping back. Then I plummeted as I hit the wall at 35k. Try as I might I couldn't keep running and at 40k I had to walk/run. My legs were wobbly and my head giddy. The last two k's took 14 minutes! Oh well.

The positives are that I ran all the way to 35k in 2.30, and the half marathon in 87 mins. The overall time of 3.10 equalled my previous PB on this course. No doubt I would have gone much faster overall, if I hadn't gone out so fast, but I had made the decision to stay with the pacer as long as I could. How often will I get to run with Steve Monaghetti!

Training to Now - Thu 3/7/08

After the Rocks Push I got in two good 5km/spin class/5km on Mon and Tue, and a good 5k sprint around the Malabar circuit in 21.05 on Thu. On Saturday, I had a gentle 2 * 5k run, but I missed the Woodford to Glenbrook because of urgent work at the Desal.
Then straight to Tallowa Dam where I got in one light 5k run wth Takahashi. Absolutely exhausted on Wed and despite suiting up, I never went out but stayed home and watched State of Origin. Then opted for a good sleep.
This morning I did a sprint around the Malabar circuit in 20.20 which is my best time (3.8k/min), which given the terrain, I am pleased with.
I leave for the GCM tomorrow. I am making no predictions, but I am hopeful that I will break my PB of 3.06 from Canberra, but you never know.

Sun 22nd June- Rocks Push Star

31km around Sydney CBD, out to Rushcutters and then over the Harbour bridge to the Neutral Bay and finally back via the bridge to the start at the Observatory. Completed in 2.5 hours. A few hills and stairs. Ran strongly, never feeling very tired until the last few k's. A sharp pain developed in my left hip when we stopped for water but it was OK to run on.
Gold Coast Marathon in two weeks.
Spent the rest of the day reading a book. Luxury.

Sat 21st June - Honor's First Run

Honor is on a fitness drive so she agreed to come on a very slow run to the office and back which is 10k all up. I also ran over to Jellicoe to watch Geoffery play soccer.

Fri 20th June 10k Sprint

Ran 2.5 km to Heffron Pk then did six sprints around the 2040m track. The 1km splits were
4.25, 4.13, 4.15, 3.57, 4.06, 3.57, 4.07, 4.02, 4.09, 3.59. For total of 41.15. Didn't feel bad afterwards. 2.5 km jog home

Thu 19th June

5.3 k sprint around the Malabar circuit in 22mins. Too tired for any more.

Monday 16th June - Turning a corner

5k quick sprint to Gym then a 45 minute spin class during which I gave it everything. Half way through I went into a deep trance and seemed to be floating outside my body. I felt no pain and no exhaustion. Wonderful. Ran home feeling happy.

Tue 17 th June.
Another 5k sprint to the Gym. Had plenty of gas in the tank and made it there in about 17 minutes. Road hard intervals on the bike for 30 mins but I couldn't capture last nights form.

There is definitely a door that can be opened to the brain when you maintain a constant rhythm. A little bit of exhaustion seems to help open it.

I feel I have turned a corner in the last few weeks. I seem to have much more endurance.

Fluffers Mudgee Trip June 14/15

A bit tired this week after running from Mum's at Hunters Hill via Concord to the office on Monday evening.
Tuesday 2 * 5k to Gym and back with 1/2 hr spin class.
Wednesday no running.
Thursday 1 km sprints around Jellicoe Park.
Friday sprint from office to Airport to pick up a hire car. Then late evening drive to Mudgee.
Saturday 7am Mike K. and I ran 10 k through Mudgee and up to the top of one of the hills with a transmitter on it. I left him with three k to go and sprinted home.

Then joined the other Fluffers for an enjoyable bus tour of the wineries. I did my best to have as little to drink as possible. Interesting tour, I learned a lot about wine, which isn't surprising as I knew nothing to start with.

Enjoyed a great lunch at Oatley winery and then a dinner at the Old Mudgee Railway Station. Once again I stayed off the grog and resisted having the very delicious looking deserts.
I dragged myself out at 6.00am on Sunday. The thermometer was 1 deg and Apparent Temp was -3. Set off solo at 6.20am for 6 *5.4k laps of the town which included the steady climb up to the water reservoir. The cold was an issue and my hands and forearms became completely numb and paralysed. When I tried to unscrew the cap on my water bottle my hands were just a couple of claws.

There was a surprising number of runners and walkers out in the darkness and they were rugged up like Eskimos. I must have looked a sight in my shorts and T-shirt.

Still I was enjoying running, so much so I took a few longer diversions to see the sights. On lap two I ran for a few hundred metres with a mob of kangaroos bounding alongside me near the water reservoir

The sun rose weakly at 7am but it wasn't till after 8am that it started generating any heat, and my hands began aching as the feeling returned. I started the final lap at 8.36am and was on a bit of a high, with the sun giving me a lift. Picked up the pace to finish the last lap in 4 min k's just before 9am.

Then I feasted on great scrambled eggs with the other Fluffers at the Old Butchers Cafe before saying goodbye and heading back to Sydney.

Rennies Tunnel-Dixons Ladder Sun 8th June

Mike P was in town so we planned to go on an adventure. All the rain meant canyoning wasn't on, and as we got away to a late start (we arrived in Katoomba at 12.30) we needed a hike of about 4 hours. A quick google on my laptop from the car and I got some track notes on Rennies tunnel which I had always wanted to check out. So we parked on Cliff Road and hiked down Glenraphael Rd then the Golden Stairs and soon found the entrance about a kilometre north of the stairs.

An interesting tunnel for shale/coal cars in the 19th Century which goes right through Narrow Neck. Its only about 1.5 metres high and 4 metres across in places the roof has collapsed so its possible to stand up.

There is nothing much in there. Surprisingly no litter or grafitti. The rails have been removed and just a few of the sleepers remain. Some cute bent wing bats were huddled on the roof.
At the western end, the entrance is collapsed and only a small hole is open, just big enough to squeeze through. We had planned to hike out up Nellies Glen, but instead we hiked up the Water Board road and found a"Ladders Removed Sign". Hmmm. Onward and upward, and for once it work out.
We clambered up to the base of the old ladders which are called "Dixons Ladders" and found that someone had jury rigged a couple of saplings up to the steel ladder. Great.

Then half way up the ladders ended. Bugger. But a rope was hanging down. It was still raining and a good quantity of water was pouring down the gully so we rugged up and buttoned down the GoreTex and climbed up through the stream. Fortunately it turned out to be easy and we then quickly climbed up to the Glenraphael road and to the car.

Three hours round trip.

Striders North Head Star 30k Sun 8th June

A lot fresher today after rest on Saturday afternoon. Cold and raining. Small 6.20 group ran together the whole way. Finished in about 2.15. A few good hills and a variety of terrain. Lots of rain. Enjoyed it. Ran strongly.

Striders 10k North Head Sat 7th June

First time at fairly flat North Head course. Really tired from work. Ran 39.33 and lucky to do that Happy to have dragged myself out of bed and got it done.

Consistent Running

In the two weeks since the SMH I have had consistent running and still injury free and enthusiastic.

The first week I spent out of town at Batemans Bay for work. Still got in a good long run from BB to Malua Bay and back on Sunday 25th as well as some tempo and interval runs. Came back from BB having lost several kilos.

This week back in Sydney I did the same, but also ran the North Ryde Star, I ran strongly with the 6.20 group, but I did take it easy on the rock strewn track through the valley with was a great place to strain a ligament.

I must have improved this year because when I last ran with the 6.20 group in February I couldn't keep up and was absolutely done in at the end.

Five weeks to GCM

SMH Half Marathon Sun 18th May 2008

6500 entrants this year and I started about a third of the way down the pack. It took about kilometre to get past the slower runners and settled down to a pace of about 4.1 min/k. I wanted to beat my PB of 87.57 but not thrash myself.
I came through 10k at 41 mins and faded in the last couple of k's to come home in 87.03 net or 4.12mins/k. Fairly pleased with that as I had trained pretty hard during the week and work was a thrasher.
The weather was perfect. Greg L. unfortunately dropped out with a hamstring problem but Mike K. ran well in 99 mins.
Afterwards ran to Balmain to meet Alison at her cafe followed by a great family get together at her place. Very nice.

Church Point Challenge STAR

This starts off with a big, big hill, which I ran OK. That broke up the group leaving just three of us. After the hill I was able to fall into a steady rhythm and felt good plugging away at 4.2 to 4.5 min/k. The final hill up to Warriewood was a challenge but one at the top it was an easy run home to Narrabeen.

Flu

No running Mon to Thu due to flu. Felt crappy so I rested. On Friday went out for a slow ramble round Cape Banks then up to Maroubra, along the beach, back round Malabar headland and home.
No running Saturday due to work and Serena's confirmation.

Striders Homebush Star 30K - 4-5-08

Interesting 30K run around the mostly flat suburbs of Homebush, Newington, Ermington and Concord. It took 2h 20 including a few pit stops. Felt good, ran well.
Watched Rohan Castro's footy match afterwards.

Striders 10k Homebush

A perfect morning cool with no wind and a flat track. After being away all week I was feeling very lethargic and was happy to come home in 39.50.

Working at in Kangaroo Valley

Spent the week away working at Tallowa Dam Kangaroo Valley. Beautiful mountainous scenery. Ran the 21k's to work one day. Fog bound, freezing and silent. A giant tree suddenly fell beside me. It came down with a tremendous CRACK!! followed by a tearing, rushing cacophany, then silence.
A strange experience. Is it an omen?

Newport Nightmare Star 27/4/08

Good run from Newport Beach to Barrenjoey and back. Stopped at Avalon after 25km to go to church with Owen and Patti. Was running well. Beautiful morning.

Kanangra Walls to Katoomba 19-20 April 2008

At Coxs River

Ed and I hiked from Kanangra Walls to Katoomba on a Three Peaks scouting expedition. There was a lot of rain and Mt Cloudmaker lived up to its name. We made side trips to the Koonangaroo clearing hut and Mt Dingo. The total distance is only about 45km but it left nme far more tired than running the marathon last week. This was a big contrast to the walk in Feb 2007 which was in the drought. This time visibilty was only 100m and the track was boggy around Mobbs Swamp.

Ed walking in Cloud at Mt Dingo

We checked out the best camp cave ever at Mobbs swamp and also noted a good one at Taros Ladder.

Ed going up Taros Ladder

I would like to make a crack at the Three Peaks (Mt Cloudmaker, Mt Paralyser, and Mt Guouogang) with the full moon on September 13/14th.

Mt Guouogang

Canberra Marathon 2008

New PB of 3.06. Felt great all the way. Ran to plan with very steady splits. Light to moderate rain till the halfway mark, then a beautiful mild sunny day.

Malabar-Lapa-Maroubra circuit 28k - April 6th 2008

Final long run before Canberra. Daylight savings meant a nice lie in for an hour. Started at 7am. Two 14k circuits starting at Malabar then to Laperouse, through Chifley to Duffeys corner then down Broome st, up
Malabar road, back to Malabar and start again. Met a few people on the way and propably spent 10 minutes gasbagging. All up 2hr 30mins.

Lane Cove 10k

Ran to plan holding 4 min k's until 8k and then pushed a bit harder to come in at 39.30. Felt confortable all the way.

Brisbane to Gladstone - Easter 2008

Another trip on the sturdy yacht "Thylacine" skippered by Mike "Legend" Phillips. Weather was perfect with light to moderate Southeasterly winds so we held the spinnaker from Moreton Bay to the finish. We had a couple of dramas including getting a big wrap on the kite and missing a mark coming into Gladstone Harbour. Followed by a magnificent feed at Jurg and Claudia's with Mike & Brenda, Rob Auty, John and Lyn, Neil, Sharon and John. Brenda made three delicious desserts which I struggled to eat only small portions.

In the morning I managed to drag myself out for a 21k run around Gladstone. As usual Mike and Brenda were wonderful hosts, thanks very much.

Running since October

I have had some very memorable runs in the last few months and a few dissapointments. Running from Wollongong Beach up Mt Kiera for sunset and return was memorable. I have run most of the Striders 30km runs but I have missed the Six foot track due to a last minute toe infection. Still had a great time at the Six foot staying up at Cave's house and watching the finish, in particular seeing Stefica finish in 5.55 and Blue dog in 4.20.


Now its three weeks to the Canberra Marathon and I would say I am as fit as ever, but is age catching up with me? I will run one more 30k STAR on Sunday and see how I go. I would like to break my 3.10 barrier but I just don't know if I am good enough.

Mt Hay Canyon 15-3-08

Great trip through an old favourite with Ed Castro, James, Yvonne and John. Perfect weather.

Reef Trip 2008

Back to Lady Musgrave with all the old gang and all the kids. we had it all, a cyclone, sharks, great fishing, 2 helicopter evacuations, birds, turtles. Three weeks of great company and adventure.